Okuqukethwe
- Ividiyo ekhokhiswa ekhaya evela ku-Olga Saga
- 1. Ukuzivocavoca kwasekuseni kwe-Wake-up elula (imizuzu engu-15)
- 2. Isakhiwo sasekuseni “esilinganayo nesincane” (imizuzu eyi-9)
- Ukuzivocavoca umzimba okuphumelelayo - ukuzivocavoca kwemilenze (imizuzu eyi-3)
- 4. “Ukuvuka” okuyinkimbinkimbi (imizuzu engu-8)
- 5. Isakhiwo se-energosberegayushie sasekuseni (imizuzu eyi-12)
- 6. I-gymnastics yasekuseni “Ipulasitiki, ukuhamba nokulinganisela” (imizuzu eyi-9)
- 7. Isakhiwo sokuqinisa ekuseni (imizuzu eyi-10)
- Ukuzivocavoca ekhaya nokunwebeka nsuku zonke (8 imiz.)
- 9. Isakhiwo sasekuseni “Amandla nokuzivumelanisa nezimo” (imizuzu eyi-16)
- 10. "Ukuvuka okuthambile" okuyinkimbinkimbi kwabaqalayo (imizuzu eyi-14)
- 11. Ukushaja umgogodla ngezinhlungu zasemhlane (imizuzu eyi-10)
Uma ucabanga ukuthi ukuzibandakanya nokuqina komzimba njalo, ungakushaya indiva ukukhokhiswa, lokhu ukungaqondi kahle. Ukuzivocavoca ekuseni ekuseni kungakapheli ihora ngemuva kokuvuka kusebenze zonke izinhlelo zomzimba ezibalulekile, kuholela umzimba kuthoni futhi kukhulise ukuzivikela. Sikunikeza amavidiyo ahlukene ayi-11 wokuzivocavoca ekuseni ekhaya no-Olga Saga.
Kepha ngaphambi kokuqhubeka nokubuyekeza ividiyo ngokuzivocavoca kwasekuseni, udinga ukuqonda ukuthi kusizani ukushaja nokuthi kungani kubaluleke kangaka ukwenza izivivinyo ezilula lapho Uvuka?
Ukusetshenziswa kokuzivocavoca ekuseni:
- Ukuzivocavoca umzimba kusiza umzimba ukuthi uhambe kwimodi yokulala uye kwimodi yokuvuka, kusebenze zonke izinqubo zomzimba emzimbeni.
- Ezemidlalo zasekuseni zithuthukisa i-oxygenation yazo zonke izicubu zomzimba futhi, okubaluleke kakhulu, ubuchopho. Ithuthukisa ukugxila futhi isheshise izinqubo zokucabanga.
- Ukuzivocavoca ekuseni kuzothuthukisa imizwa yakho futhi kunciphise nethuba lokucasuka emini.
- Ukushaja ikhaya njalo kuthuthukisa ukusebenza kwempahla yokusebenza, futhi ngaleyo ndlela kuthuthukise ukusebenzisana nomqondo wokulinganisela.
- Ukuzivocavoca kwasekuseni kuvuselela ngokuphelele, kuthuthukisa ukusebenza kahle futhi kunikeze amandla osuku lonke.
- Ukushaja kwandisa ukujikeleza kwegazi, okunomthelela omuhle ekusebenzeni kohlelo lokuphefumula nobuchopho.
- Ukuvivinya umzimba njalo kusiza ukuqinisa amasosha omzimba futhi kwenyuse ukumelana komzimba namathonya amabi ezemvelo.
Njengoba ukwazi ukubona, ukushaja akugcini nje ngokuthuthukisa impilo kepha futhi kusiza ukuchitha usuku ngendlela efanele ngangokunokwenzeka. Ungenza izivivinyo zakusasa kuvidiyo, ikakhulukazi manje zinikeza abaqeqeshi abahlukahlukene abahlukahlukene. Ukunikeza ukuthi unake ukushaja ekhaya kusuka ku-Olga Saga.
Abaqeqeshi abaphezulu abangama-50 ku-YouTube: ukukhethwa kwethu
Ividiyo ekhokhiswa ekhaya evela ku-Olga Saga
U-Olga Saga ungumbhali wochungechunge lwezinhlelo "umzimba oguqukayo". Kodwa-ke, amavidiyo akhe aqondisiwe hhayi kuphela ekukhuleni kokuzivumelanisa nezimo nokwelula, kepha futhi nasempilweni yomzimba wonkana. Esiteshini sakhe ungathola izakhiwo zokuvula amajoyini we-hip, ukuma okulungile, uthuthukise ukusebenza kwamathuluzi we-locomotor. Futhi u-Olga udale uchungechunge lwamavidiyo wokushaja ekhaya, ongawenza ngemuva kokuvuka.
Izinhlelo ezihlala imizuzu engu-7-15, kepha ungahlanganisa amakilasi amaningi noma wenze ividiyo eyodwa ukuphindaphinda okumbalwa, uma ufuna ukuvivinya umzimba okuhlala isikhathi eside.
1. Ukuzivocavoca kwasekuseni kwe-Wake-up elula (imizuzu engu-15)
Ukuzijwayeza ukuthamba kokuvuka kuzokusiza ukuthi uzizwe ukugcwala kwamandla namandla usuku lonke. Le vidiyo yokushaja ekhaya ilusizo ngokukhethekile ekuthuthukiseni ukuma komzimba, ukuqinisa umgogodla nokudalulwa kwe-thoracic.
2. Isakhiwo sasekuseni “esilinganayo nesincane” (imizuzu eyi-9)
Lesi sikhungo ngeke nje sinike umzimba wakho amandla kodwa futhi sizokusiza ukuthi uthole isibalo esincane. Ividiyo enamandla kanye nokuvivinya umzimba ekuseni iqukethe ama-asanas athandwa kakhulu ukwenza imisipha yethoni nokuqinisa umgogodla.
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Ukuzivocavoca umzimba okuphumelelayo - ukuzivocavoca kwemilenze (imizuzu eyi-3)
Uma ufuna amavidiyo wokuzivocavoca ekuseni ngokugcizelela emzimbeni ophansi, bese uzama lokhu kusetha. Ukuzivocavoca okuhlongozwayo kuzokusiza ukufudumeza imisipha yakho yomlenze futhi kwandise ukuhamba kwamalunga enqunu. Futhi lolu hlelo lungaqhutshwa lufudumale ngaphambi kokuhlukaniswa.
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4. “Ukuvuka” okuyinkimbinkimbi (imizuzu engu-8)
Isakhiwo esifushane sokuguquguquka kwesimo sokuvuka kwakho nokuma okulungile. Uzothola inani elikhulu lama-tilts phambili nasemuva, okufaka isandla ekuthambekeni komgogodla nokubuyiselwa kokusebenza kohlelo lwe-musculoskeletal.
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5. Isakhiwo se-energosberegayushie sasekuseni (imizuzu eyi-12)
Ividiyo yokuzivocavoca kwasekuseni ihlose ukufudumeza nokwenza ngcono ukusebenza kwezitho zangaphakathi. Uzothola inani elikhulu lokujikeleza komzimba, kanye nokuzivocavoca kokuguquguquka kwemisipha, imisipha nemisipha.
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6. I-gymnastics yasekuseni “Ipulasitiki, ukuhamba nokulinganisela” (imizuzu eyi-9)
Ividiyo yokuzivocavoca ekuseni ekhaya ihlose ukuthuthukiswa kokuhamba kwawo wonke amalunga amakhulu. Iqoqo lokuzivocavoca nalo liphelele njengokuzivocavoca ngokuhlanganyela.
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7. Isakhiwo sokuqinisa ekuseni (imizuzu eyi-10)
Lolu hlelo lulungele umfundi othuthukile. U-Olga Saga ufakiwe kuvidiyo kule ndlu enamacala okuqinisa ukuqinisa imisipha ezingalweni, emuva, emathangeni nasezinqeni. Ulinde i-crease mpo, i-garland pose, ukuma kwe-static strap ngokuphakama kwezandla nezinyawo.
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Ukuzivocavoca ekhaya nokunwebeka nsuku zonke (8 imiz.)
Ividiyo emfushane yokuzivocavoca ekuseni iqala ngokuzivocavoca okusebenzayo kwe-vyrajenii nokuguquguquka komgogodla. Ngemuva kwalokho uzothola izivivinyo ezimbalwa kubhalansi nokuguquguquka kwamalunga omzimba ongezansi.
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9. Isakhiwo sasekuseni “Amandla nokuzivumelanisa nezimo” (imizuzu eyi-16)
Ividiyo izokusiza ukuthi uthole ukukhokhiswa kwamandla ne-vivacity usuku lonke, futhi wandise ukuhamba ngokuhlanganyela. Ingxenye yokuqala yekilasi isendaweni yokuhlala enemilenze eyeqile, bese uya ekubekeni inja ebheke phansi.
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10. "Ukuvuka okuthambile" okuyinkimbinkimbi kwabaqalayo (imizuzu eyi-14)
Futhi le vidiyo yokushaja ekhaya yabaqalayo, ezosiza ukwenza ngcono ukuhamba ngokuhlanganyela kanye nokuguquguquka komgogodla. Umsebenzi ohlongozwayo uzothuthukisa nokunwebeka kwemisipha nemisipha yomzimba wakho.
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11. Ukushaja umgogodla ngezinhlungu zasemhlane (imizuzu eyi-10)
Inketho yokushaja ekhaya izokusiza ukuqinisa umgogodla, ubuyisele ukusebenza kohlelo lwe-musculoskeletal, ukuthuthukisa ukuguquguquka ngemuva. Le vidiyo inconyelwa ikakhulukazi labo abakhathazekile ngobuhlungu beqolo.
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Zama wonke amavidiyo aphakanyisiwe wokuzivocavoca ekuseni noma ukhethe okuthakazelisa kakhulu kuwe ngokususelwa encazelweni yakho. U-Olga Saga uchwepheshe weqiniso emkhakheni wokuzivocavoca ngokuhlanganyela, ukuthuthuka kokuguquguquka nokwelula, ukuqeda ubuhlungu beqolo. Qala ukwenza njalo ekuseni okungenani imizuzu eyi-10-15, futhi umzimba wakho uzokubonga.
Bona futhi amanye amaqoqo ethu:
- Ukuzivocavoca okuyi-10 okuvela ku-Olga Saga kokuvula amahlombe nesifuba
- Ukuqeqeshwa kwe-TABATA okungama-20 ngolimi lwesiRussia kusuka ku-Anelie Skripnik
- I-FitnessBlender: ukujima okulungele okuthathu
- Ukuqeqeshwa okuphezulu kwe-10 okukhulu kwe-HIIT ku-Chloe ting
- Ukuzivocavoca okuphezulu okungu-10 kokunciphisa umzimba ngaphandle kokugxuma ku-Ekaterina Kononova
I-Yoga nokuzivocavoca okunomthelela ophansi