Ngokwandayo, abafisa ukunciphisa isisindo sabo bathathe isinqumo sokwenza umsebenzi wasekhaya. Izifundo zevidiyo nabafundisi abangochwepheshe zithandwa kakhulu emhlabeni jikelele. Ngakho-ke, yini ubuhle nobubi bokuqeqeshwa kwasekhaya, nokuthi kungcono ukukhetha ijimu yokuzivocavoca umzimba noma ezemidlalo ngaphansi kwendlu yevidiyo?
Isiqondisi ngesinyathelo ngesinyathelo: ukuqala kanjani ukunciphisa isisindo
Izinzuzo zokusebenza ekhaya:
- Yonga imali. Okokuqala, awudingi ukusebenzisa imali ekubhaliseni kwejimu. Kulabo abangenasiqiniseko sokuthi bazokwazi ukuvakashela iklabhu lezempilo njalo, kungenye yezimpikiswano ezibaluleke kakhulu. Okwesibili, wonga imali ngokuhamba.
- Ukuzivocavoca okuhlukahlukene. Manje usungabona futhi uthenge inani elikhulu lokuqeqeshwa kwamavidiyo olunikezwa abaqeqeshi abahlukile. Ngaphezu kwalokho, izinga lokuzivocavoca ongalikhetha ngokuya ngokuqeqeshwa kwakho. Akuwona wonke ama-gym anayo e-Arsenal ayizinhlobonhlobo zokuzivocavoca.
- Ukonga isikhathi. Awudingi ukuchitha isikhathi usendleleni eya ejimini, umbuzo obaluleke kakhulu kubantu abahlala emadolobheni amakhulu. Futhi uma ufunda amakilasi eqembu, akudingekile ukulungisa isikhathi esibekiwe sokuqeqeshwa.
- Ukunethezeka ngokwengqondo. Uma kunokuqina kokuziqeqesha phambi kwabantu ongabazi ngenxa yokuqina komzimba, khona-ke ukusebenza ekhaya kuzoba yisixazululo sakho esihle. Ukuya ekhaya akudingeki ukhathazeke ngokuthi uzophuma kanjani phansi, ngokwesibonelo, ngenkathi ungaxazululeki umsebenzi wakho.
- Kalula. Asinakusho ngokusebenziseka kalula kwekhaya: asikho isidingo sokuya noma yikuphi, ukunakekela kakhulu ukubukeka, nezingubo zemidlalo, ukuhlela usuku lwakho ngokuya ngokuya ejimini. Ungahamba ekuseni kakhulu, ngisho nasebusuku kakhulu - konke ngokubona kwakho.
Ngokuzivocavoca ekhaya sincoma ukubuka indatshana elandelayo:
- I-Fitness elastic band (mini-band): kuyini, lapho ungathenga khona izivivinyo ezingama-40
- Konke mayelana namasongo okuqina: kuyini nokuthi ungakhetha kanjani
- Ukusebenza okuphezulu kwevidiyo kwe-TABATA okuphezulu okungu-15 okuvela kuMonica Kolakowski
- Ukugijima ekuseni: ukusetshenziswa nokusebenza kahle, imithetho nezici eziyisisekelo
- Ukuzivocavoca okuphezulu okungama-20 ukuthuthukisa ukuma (izithombe)
- Umqeqeshi we-Elliptical: yiziphi izinzuzo nezingozi
- Ukuzivocavoca ibhayisikili: ubuhle nobubi, ukusebenza ngokuncipha
- Ungalususa kanjani uhlangothi: imithetho eyi-20 esemqoka + nama-20 izivivinyo ezinhle kakhulu
Okubi ngokuqeqeshwa kwasekhaya:
- Ukungabikho komqeqeshi. Ukuzifundela, okwenziwa ngaphandle kokuqondiswa ngumqeqeshi, kungaholela emaphutheni enqubo lapho wenza izivivinyo. Futhi lokhu kungaholela emiphumeleni engemihle kuphela kepha ekulimaleni.
- Impahla yendlu. Akuwona wonke umuntu efulethini onendawo eyanele yokuziqeqesha, futhi uma uhlala phansi komakhelwane abangazinzile, okuthile ngamakilasi we-cardio ungawakhohlwa. Yebo, uma uphansi kukhona okhaphethi abakhulu, futhi nempahla yasekhaya ikuvumela ukuthi uziqeqeshe kanzima. Futhi uma kungenjalo?
- Ukuntuleka kwesisusa. Ngemisebenzi ejwayelekile yezemidlalo idinga ukugqugquzela. Ngiyavuma, njengoba sengikhokhele okubhaliselwe ukuzivocavoca, ithuba lokuziphoqa ukuthi ngiye ejimini liphakeme kakhulu. Awukwazi ukuphonsa imali emoyeni.
- Ukushoda kwemishini. Uma iphansi Mat, ama-dumbbells ngisho ne-barbell ungayithenga ngemishini emikhulu kunzima kakhulu. Ngaphezu kwalokho, izikhungo eziningi zokufaneleka zifakiwe kokubhaliselwe nakho kufinyelela echibini lokubhukuda nase-sauna, nakho okuhlanganisiwe okucacile.
- Iziphazamiso. Uma uza ejimini, kuphephile ukusho ukuthi uhhafu womsebenzi usuqedile, bese kusebenza kanzima ekhaya. Umyeni ophazamisekile, umngani ofonele ocingweni, ingane encane, waqala uchungechunge lwe-TV oluthandayo - konke futhi uzama ukuphazamisa amakilasi.
I-30-Minute No-Equipment Cardio & HIIT Workout
Bona futhi:
- Abaqeqeshi abaphezulu abangama-50 ku-YouTube: ukuqeqeshwa okuhle kakhulu ekhaya
- Konke mayelana namasongo okuqina + amaqoqo amasongo ashibhile wokuqina
- I-Massage roller (i-foam roller): kuyini, kungani kunesidingo sokuvivinya umzimba