Ukusebenza kwasekhaya: izinzuzo nezinkinga

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:

  1. Yonga imali. Okokuqala, awudingi ukusebenzisa imali ekubhaliseni kwejimu. Kulabo abangenasiqiniseko sokuthi bazokwazi ukuvakashela iklabhu lezempilo njalo, kungenye yezimpikiswano ezibaluleke kakhulu. Okwesibili, wonga imali ngokuhamba.
  2. 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.
  3. 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.
  4. 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.
  5. 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:

  1. Ukungabikho komqeqeshi. Ukuzifundela, okwenziwa ngaphandle kokuqondiswa ngumqeqeshi, kungaholela emaphutheni enqubo lapho wenza izivivinyo. Futhi lokhu kungaholela emiphumeleni engemihle kuphela kepha ekulimaleni.
  2. 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?
  3. Ukuntuleka kwesisusa. Ngemisebenzi ejwayelekile yezemidlalo idinga ukugqugquzela. Ngiyavuma, njengoba sengikhokhele okubhaliselwe ukuzivocavoca, ithuba lokuziphoqa ukuthi ngiye ejimini liphakeme kakhulu. Awukwazi ukuphonsa imali emoyeni.
  4. 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.
  5. 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:

shiya impendulo