Okuqukethwe
Akuwona wonke umuntu onethuba lokuzivocavoca eqenjini lokuzivocavoca. Ukuzivocavoca ekhaya kungasebenza kahle njengasejimini noma ekusebenzeni kweqembu. Kwanele ukuthola imishini yezemidlalo edingekayo. Ungayithenga, uyiboleke kubangani noma ezihlotsheni. Into esemqoka ukunquma ngohlobo lokuqeqeshwa.
Ukuqeqeshwa kwamandla ekhaya
Awudingi imishini eminingi ukuqedela ukuqeqeshwa kwamandla ekhaya. Ama-dumbbells amabili wokusetha kanye ne-barbell enebhentshi anele. Futhi uma ungeza i-fitball nebha evundlile kule sethi, lapho-ke ikhaya lakho ngeke libe ngaphansi kwejimu. Uzokwazi ukuthuthuka ngamandla, uthuthukise ukukhuthazela, wakhe imisipha futhi ushise amanoni. Ngisho nezimbumbulu ezimbili ezihlotshiswe zanele ukwenza izicubu zomzimba wonke. Izikwele ze-Dumbbell, amaphaphu, kanye nokushona okunemilenze eqondile kuzosebenza amathanga akho nama-glutes. Bent phezu kwemigqa ngezingalo ezimbili futhi eyodwa izosebenza imisipha yakho yangemuva. Ukucindezela esifubeni nokuphakamisa ama-dumbbells ngenkathi ulele kuzobandakanya imisipha yesifuba, ukucindezela phezulu nokuphakamisa ama-dumbbell ngenkathi umile - imisipha yamahlombe, nokuxhuma nokwelula izingalo kuzokuvumela ukuthi usebenze ama-biceps futhi triceps.
Ekhaya, uzokwazi ukusebenzela ukusetha okujwayelekile nemodi yokuphindaphinda futhi wenze ukujikeleza kokushisa kwamafutha okuyindilinga. Kodwa-ke, ukuthenga i-barbell, ama-dumbbell, ama-pancake wabo nebhentshi akuyona injabulo eshibhile, kepha kungukutshalwa kwemali okuhle emzimbeni nasempilweni yakho uma uhlela ukuzivocavoca njalo.
Ukusebenza kwevidiyo
Kunezifundo eziningi zamavidiyo zabaqeqeshi abadumile abanohlelo olwenzelwe ngomumo lwabantu bamazinga ahlukene wamakhono. Ukuziqeqesha noJillian Michaels kudumile. Kuzinhlelo eziningi, ama-dumbbells amabili no-mat wokuqina anele. UJillian Michaels akuyena kuphela umqeqeshi. Ungathola kalula imisebenzi oyithandayo - ukuqeqeshwa kwamandla, i-HIIT, i-aerobics, i-Pilates, i-yoga, ukudansa kwazo zonke izitayela nokuhamba umjaho.
Iningi lezinhlelo zesikhathi eside emvelweni - zenzelwe amasonto ama-4-12 wokuqeqeshwa okujwayelekile, kepha kukhona nokuqeqeshwa okuningiliziwe okuningiliziwe. Ukuqeqeshwa kwevidiyo kuzosiza ukuthuthukisa izinga lokuqina ngohlobo oluthile lomsebenzi. Isibonelo, okokufundisa ngevidiyo ku-yoga kuzokwenza uguquguquke, kepha hhayi ngokushesha, futhi ukuqeqeshwa ngama-dumbbells akhanyayo kuzothuthukisa ukukhuthazela, kepha kuzobe kungasizi ngalutho ekukhuphuleni amandla nokwakha ubukhulu bemisipha.
Ukusebenza kweCardio ekhaya
ICardio inketho yezemidlalo yasekhaya engabizi kakhulu. Lokhu kungaba ukugijima ekuseni noma kusihlwa, ukusebenzisa i-cardio, ukuqeqeshwa kwesikhawu esiphakeme, noma ukusebenzisa amandla okuqina komzimba. Lokhu akudingi mishini ngaphandle kukamate namateku amateki ukugwema ukulimaza iqakala lakho lapho ugxuma noma ugijima ngaphandle. Kubantu abangaqeqeshiwe, ukuhamba ngamandla kuyindlela enhle yokugijima.
Wonke umuntu kufanele enze i-cardio, ngoba ukukhuthazela kwe-aerobic kanye nendlela yokuphila esebenzayo kungukuvikela okuhle kwezifo zenhliziyo. Kepha uma usesimweni sokushisa amafutha, inhlanganisela yokuqeqeshwa kwamandla nokuqeqeshwa kwe-aerobic kuyasebenza kakhulu.
Ukusebenza kwe-TRX Loop
Umnyango we-TRX ungenye yezemidlalo ekhaya. Zithatha isikhala esincane, kepha zikuvumela ukuthi usebenze wonke amaqembu emisipha. Vele, abantu abangaqeqeshiwe banesikhali esincane sokuzivocavoca kunabantu abanokuqina komzimba okuhle. Izihibe ze-TRX kunoma yiliphi izinga loqeqesho zizonikeza umthwalo obonakalayo emisipheni yengqimba kanye nemisipha eqinisa ukuzinza, okuyisihluthulelo sokuzinza nokuvikelwa okuthembekile ekulimaleni.
Ukuqinisa umnyombo wakho kuyadingeka ezinsukwini zokuqala zokuqeqeshwa, kepha i-TRX ngeke ikhulise amandla noma ukukhuthazela kwe-aerobic. Ngokwanda kwezinga lokuqina, kuzodingeka ufake ezinye izinhlobo zomzimba.
Ekhaya, ungaqeqesha ngokufanele nangamandla, uthuthukise izinkomba zezempilo, wandise izinga lakho lokuqina futhi ushise amanoni. Isidingo esiyinhloko sanoma yikuphi ukuzivocavoca ukulawula inqubo yokwenza izivivinyo.