Izinhlelo zokusebenza ezingama-20 ezihamba phambili zokuqina komzimba ku-Android zokusebenzela ekhaya

Esigqini sanamuhla sempilo kunzima ukwaba isikhathi sokuvakasha njalo ejimini. Kepha ungathola isikhathi ekusebenzeni kwasekhaya ukuze uhlale usesimweni futhi ubukeke umuhle. Sebenzisa izinhlelo zokusebenza ezisebenza kahle kakhulu ze-Android azikwazi ukuthuthukisa ukwakheka kuphela kepha futhi kakhulu ukunciphisa isisindo, ukwakha imisipha, ukuthuthukisa amandla, ukukhuthazela, ukuguquguquka kanye nokuhlukana.

Izinhlelo zokusebenza eziphezulu ezingama-20 zokuzivocavoca ekhaya

Ekukhetheni kwethu uhlelo lokusebenza oluhle kakhulu lwe-Android lokusebenzela ekhaya, ongalilanda khona manje ukuze uqale ukusebenza kuwe.

Uhlu lwezinhlelo zokusebenza:

1. Ukufaneleka kwabesifazane: uhlelo lokusebenza oluhle kakhulu lokwehlisa isisindo ngaphandle kwemishini yabesifazane
2. Ukuzivocavoca Nsuku Zonke: Okuhamba phambili kwabaqalayo
3. Yehlisa isisindo ezinsukwini ezingama-30: uhlelo lokusebenza oluhamba phambili ngohlelo lokufunda olwenziwe ngomumo
4. Izinqe ngezinsuku ezingama-30: uhlelo lokusebenza oluhle kakhulu lwezinqe
5. Cindezela ngezinsuku ezingama-30: uhlelo lokusebenza oluhle kakhulu lwesisu
6. Izinqe nemilenze ezinsukwini ezingama-21: uhlelo lokusebenza oluhamba phambili lwezinyawo zakho
7. Inselele Yokuqina: Uhlelo lokusebenza jikelele lokuncipha kwekhaya
8. Ukuzivocavoca ekhaya kwabesilisa: Uhlelo lokusebenza oluhamba phambili lwamadoda lokwehlisa isisindo
9. I-Cardio, i-HIIT ne-aerobics: uhlelo lokusebenza oluhle kakhulu lwe-cardio ekhaya
10. Amandla weTitanium - ukujima kwasekhaya: uhlelo lokusebenza oluhamba phambili lokuthuthukisa amandla nokukhuthazela
11. Ukuzivocavoca ekhaya kwabesilisa: Uhlelo lokusebenza oluhle kakhulu lwamadoda ukuthola imisipha
12. Ukufaneleka kwabesifazane: uhlelo lokusebenza lokuqina lokuqina lwabesifazane
13. Ama-dumbbells. Ukuqeqeshwa kwezindlu: uhlelo lokusebenza oluhamba phambili lokuqeqeshwa kwamandla ngama-dumbbells
14. Unganciphisa kanjani isisindo ezinsukwini ezingama-21: uhlelo lokusebenza oluhle kakhulu lokwehlisa isisindo ngohlelo lokudla
15. Ukuqeqeshwa kwezingalo nezicubu zesifuba: uhlelo lokusebenza oluhle kakhulu lokuzivocavoca komzimba ophezulu wamadoda ekhaya
16. I-TABATA: ukuqeqeshwa kwesikhawu: uhlelo lokusebenza oluhamba phambili lokuqeqeshwa kweTABATA
17. Uhlelo lokusebenza oluhamba phambili lokuqeqeshwa kwe-TABATA: lokusebenza Best for ukusebenzisa iDemo
18. I-Yoga yokwehlisa isisindo: uhlelo lokusebenza oluhamba phambili lwe-yoga
19. Ukwehlukana ngezinsuku ezingama-30: uhlelo lokusebenza oluhamba phambili lwe-twine
20. Ukwelula izinsuku ezingama-30 ekhaya: uhlelo lokusebenza oluhle kakhulu lokwelula nokuguquguquka.

Okulandelayo incazelo eningiliziwe yezicelo zokuqeqeshwa ekhaya ngencazelo enemininingwane nezixhumanisi eziya ku-Google Play ukuze zilandwe.

1. Ukufaneleka kwamantombazane

• Uhlelo lokusebenza oluhle kakhulu lokwehlisa isisindo ngaphandle kwemishini yabesifazane
• Inombolo yokufaka: ngaphezu kwezinkulungwane eziyi-100
• Isilinganiselwa esijwayelekile: 4,7

Lolu hlelo lokusebenza elula enembile for ukusebenzisa ekhaya ngaphandle imishini kwabesifazane. Uhlelo lunohlelo lokuqeqeshwa lwenyanga, kanye nokuba nokwenzeka kwezinhlelo zakho ngokusebenzisa izivivinyo ezihlongozwayo.

Izinhlelo zenzelwe amazinga amathathu obunzima: aqala, aphakathi nendawo futhi athuthukile. Izinga lingaguqulwa nganoma yisiphi isikhathi, hhayi ukuthi lenze inyanga yonke kuhlelo newbie. Imiphumela yokuqeqesha ikhonjiswa kumagrafu anemininingwane, okurekhoda imininingwane yezinguquko zesisindo, umlando wokuqeqesha kanye nenqubekela phambili ngemuva kokuphothula izifundo.

Yini okukuhlelo lokusebenza:

1. Uhlelo lokuqeqeshwa olunzulu lwenyanga eyodwa yamazinga amathathu obunzima.
2. Amandla okuzenzela uhlelo lokuqeqeshwa.
3. Ukugqwayiza kokuvivinya ngakunye kanye nencazelo eningiliziwe yokuzivocavoca.
4. Ukuzivocavoca okulula nokusebenzayo ngaphandle kwemishini.
5. Amarekhodi anemininingwane enqubekela phambili, kufaka phakathi noshintsho kusisindo.
6. Ukukhetha okuqondiwe kwesonto.
7. Isikhumbuzi mayelana nezikhathi zokuqeqesha ngesikhathi esivumelana nawe.
8. Kwamaphutha: i-hype enhle.

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2. Ukuzivocavoca Nsuku Zonke

• Uhlelo lokusebenza oluhamba phambili lwabaqalayo
• Inani lokufakwa: ngaphezu kwezigidi eziyi-10
• Isilinganiselwa esijwayelekile: 4,7

Lokhu kungenye yezinhlelo zokusebenza zokuqina komzimba ze-Android ezifanele abaqalayo, njengoba lapha kubonisa imishini yokuzivocavoca umzimba, futhi amakilasi awahlali ngaphezu kwemizuzu engama-30 futhi ubude bawo bungakhethwa ngokuzimela.

Uhlelo lokusebenza lufaka phakathi ukuzivocavoca okudumile i-abs yakho, izingalo, izinqe, imilenze ongayenza ekhaya. Kokunye ukuvivinya umzimba uzodinga ama-dumbbells. Kunesigaba esinokusebenza kwe-cardio kwasekhaya kanye nohlelo lokuzivocavoca olunzulu. Uhlelo lokusebenza lufanele abesilisa nabesifazane.

Yini okukuhlelo lokusebenza:

1. Qedela ukuqeqeshwa kwesikhathi esihlukile.
2. Ukusekelwa kwevidiyo kokuzivocavoca ngakunye.
3. Isikhathi sokuzivocavoca ngalunye.
4. Ukuzivocavoca kulula futhi kuyaqondakala kwabaqalayo.
5. Ukuboniswa kwama-calories ashisiwe.
6. Ukusetha izikhumbuzi zansuku zonke.
7. Ukuzivocavoca umzimba emaqenjini ahlukene emisipha, angahlanganiswa enze uhlelo lomuntu ngamunye.
8. Kumaphutha: ukubuka konke ukujima okudingayo ukuthenga uhlobo olukhokhelwayo.

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3. Ukwehlisa isisindo ezinsukwini ezingama-30

• Uhlelo lokusebenza oluhamba phambili olunepulani yokufunda elungiselelwe
• Inombolo yokufakwa kohlelo lokusebenza: ngaphezu kwezigidi ezi-5
• Isilinganiselwa esijwayelekile: 4,7

Uhlelo lokusebenza oludumile lokuqina ku-Android lokunciphisa isisindo isinyathelo ngesinyathelo sohlelo lansuku zonke lolo akubandakanyi ukuzivocavoca umzimba kuphela kepha nokudla, okwenziwe ngezinguqulo ezimbili: eyodwa yabantu abadla inyama kanye nalabo abafaka ekudleni kokudla okuvela ezilwaneni.

Ukuqala ukunciphisa isisindo kuhlelo, kufanele ufake idatha kubudala, ubude nesisindo ukubala i-BMI yakho nokwakhiwa kweshadi elinezinkomba zakho. Ngemuva kwalokho kuzofanele ufake kuphela isisindo esishintshiwe kuthebula lemiphumela ukuze ubone inqubekela phambili ekunciphiseni isisindo. Uhlelo lokusebenza lufanele abesilisa nabesifazane.

Yini okukuhlelo lokusebenza:

1. Uhlelo lokuqeqesha olulungele, nokudla okunomsoco inyanga.
2. Uhlu lokuzivocavoca usuku ngalunye olunencazelo eningiliziwe.
3. Ividiyo egqwayiziwe yakho konke ukujima ne-timer.
4. Ukubalwa kwezimali kokushintshwa kwesisindo eshadini elibukwayo.
5. Bala amakhalori ashisiwe ngokuvivinya umzimba ngakunye.
6. Nsuku zonke uhlelo olusha lokuzivocavoca nokudla.
7. Ukuboniswa okulula kwemishini yokuzivocavoca.
8. Kwamaphutha: umsebenzisi ubuyekeza okunye kokuzivocavoca kungabonakala kunzima.

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4. Izinqe ezinsukwini ezingama-30

• Uhlelo lokusebenza oluhle kakhulu lwezinqe
• Inombolo yokufakwa kohlelo lokusebenza: ngaphezu kwezigidi ezi-10
• Isilinganiselwa esijwayelekile: 4,8

Uhlelo lokusebenza oluhle lokuqeqeshwa ekhaya, olwenzelwe amantombazane afuna ukumpompa izinqa nokudonsa umzimba. Nali iqoqo elikhulu lokuzivocavoca lomzimba ongezansi: imilenze, amathanga, izinqe. Lolu hlelo lwenzelwe izinsuku ezingama-30 zokuvivinya umzimba njalo, kufaka phakathi izinsuku zokuphumula.

Ukuqeqeshwa akudingi i-inventory, konke ukuvivinya umzimba kwenziwa ngesisindo somzimba wakhe. Ngaphezu kohlelo lwezinsuku ezingama-30, uhlelo lokusebenza lubandakanya ukuqoqwa kwesethi yansuku zonke yokuzivocavoca nokuzivocavoca umzimba.

Yini okukuhlelo lokusebenza:

1. Uhlelo lokuqeqesha olulungiselelwe inyanga yonke.
2. Ukuqoqwa kokuzivocavoca kwamaqembu emisipha ehlukene kanye ne-fulbari.
3. I-akhawunti eningiliziwe yenqubekela phambili kumagrafu.
4. Ukuzivocavoca umzimba okulungele abaqalayo.
5. Sula incazelo yokuzivocavoca kanye nombukiso we-animated wobuchwepheshe.
6. I-Counter ishile ngesikhathi sokuzivocavoca.
7. Umqeqeshi wamathiphu, imodi yokuthula nezinye izilungiselelo ezithuthukile.
8. Kuma-minus: kukhona.

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5. Cindezela izinsuku ezingama-30

• Uhlelo lokusebenza oluhle kakhulu lwesisu
• Inombolo yokufakwa kohlelo lokusebenza: ngaphezu kwezigidi ezi-50
• Isilinganiselwa esijwayelekile: 4,8

Inselele yezinsuku ezingama-30 kulabo abaphupha ngamaphakethe ayisithupha we-abs. Uhlelo lokusebenza lokuqina kwetharget ku-Android lugxile emadodeni, kepha ukuvivinya umzimba kungakwenza nabesifazane abafuna ukuqinisa imisipha yesisu bese beshaya isisu.

Ungakhetha olunye lwezinhlelo ezintathu ezihlukile ezingeni lobunzima. Ukuzivocavoca okukodwa kusha ama-calories angama-500, angavumeli kuphela ukupompa umshini wokunyathelisa, kodwa ukwehlisa isisindo, uma udla hhayi ukweqa amakilasi.

Yini okukuhlelo lokusebenza:

1. Uhlelo lokuzijwayeza lwenyanga, kufaka phakathi izinsuku zokuphumula.
2. Incazelo eningiliziwe yokuzivocavoca nokusekelwa okugqwayizayo kwakho konke ukujima.
3. Ukubala amakhalori kushisiwe.
4. Imibiko emagrafu nasekuqhubekeni komuntu ngamunye.
5. Daily ukuqeqeshwa isikhumbuzi.
6. Ukuzivocavoca umzimba okulungele abaqalayo nabadlali abanolwazi.
7. Okwezigaba akudingi imishini eyengeziwe.
8. Kuma-minus: kukhona.

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6. Izinqe nemilenze ezinsukwini ezingama-21

• Uhlelo lokusebenza oluhamba phambili ngezinyawo
• Inombolo yokufakwa kohlelo lokusebenza: ngaphezu kwezigidi ezi-1
• Isilinganiselwa esijwayelekile: 4,7

Uhlelo lokusebenza olusebenzayo lokuzivocavoca ekhaya akusizi nje kuphela ukwenza izinqe nemilenze ithonywe, kodwa futhi kwakha umkhuba owusizo wokuzivocavoca umzimba njalo. Lolu hlelo luhlinzeka ngamazinga amathathu obunzima bokuqeqeshwa kwabaqalayo, abasubathi abaphambili nabaqeqeshiwe.

Esifundweni ngasinye esiphelile, uthola amaphuzu ongawasebenzisa kuhlelo lokusebenza, ngokwesibonelo, ukuthenga ukuzivocavoca okuhle kakhulu.

Yini okukuhlelo lokusebenza:

1. Ukuzivocavoca umzimba.
2. Amandla wokwakha ukujima kwakho.
3. Uhlu Full of umzimba esetshenziswa lokusebenza.
4. Ukuzivocavoca okungahleliwe ukuze uzihlole.
5. Amakilasi wezibalo.
6. Amaphuzu ekilasini ngalinye ukuze athenge ukusebenza okunzima kakhulu nokusebenzayo.
7. Ukuqeqeshwa okusha ngakunye kuyatholakala ngemuva kokuqeda okwedlule.
8. Kuma-minus: kukhona.

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Inselele Yokuqina

• Uhlelo lokusebenza jikelele lokuncipha kwekhaya
• Inani lokufakwa kohlelo lokusebenza: ngaphezu kwezinkulungwane ezingama-500
• Isilinganiselwa esijwayelekile: 4,7

Uhlelo lokusebenza lwe-Universal lokuzivocavoca ekhaya oluzokusiza ukuthi unciphise umzimba futhi uqinise umzimba. Isijobelelo siqukethe iqoqo lokuzivocavoca okuhle kakhulu lokuzivocavoca ekhaya. Ukuzivocavoca kuhlukaniswe ngamaqembu emisipha, kepha futhi unokuzivocavoca okuvamile kwemizuzu engu-7 emzimbeni wonke.

Inzuzo enkulu yohlelo lokusebenza yi-Builder Workout evumela ukuthi wena wakhe izinhlelo zakho zesikhathi esihlukile nobunzima. Ngaphambi kokuba uqale ukuqeqeshwa, ungakhetha isikhathi sokuvivinya umzimba ngakunye, ukuphumula kanye nenombolo yamaqoqo.

Yini okukuhlelo lokusebenza:

1. Iqoqo lokuzivocavoca elithandwa kakhulu kuwo wonke amaqembu emisipha.
2. Amandla okuzenzela izinhlelo zabo zokuqeqesha.
3. Ukuzivocavoca okwelula kanye nesigaba esinezinhlobonhlobo zezintambo.
4. Izincazelo ezinemininingwane yokuzivocavoca ngokuxhaswa kwezithombe.
5. Ithuba lokuthatha inselelo yokuqina ukungayi kude.
6. Izibalo ezinemiphumela yoqeqesho.
7. Imininingwane eningiliziwe mayelana nezempilo.
8. Kwamaphutha: akunakwenzeka ukukhetha izinga lobunzima.

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8. Ukuzivocavoca ekhaya kwabesilisa

• Uhlelo lokusebenza oluhle kakhulu lwamadoda lokwehlisa isisindo
• Inani lokufakwa kohlelo lokusebenza: ngaphezu kwezinkulungwane ezingama-100
• Isilinganiselwa esijwayelekile: 4,7

Ukusebenza okusebenzayo kokuqeqeshwa ekhaya kuzohambisana nalabo abafuna ukunciphisa isisindo. Lolu hlelo lubhekiswe kwabesilisa kepha nabesifazane nabo bangazibandakanya kulolu hlelo.

Ngaphezu kohlelo lokuqeqeshwa lwezinsuku ezingama-30, uhlelo lokusebenza luhlinzeka ngokudla izinsuku ezingama-30, kanye ne-pedometer, ongayibeka imigomo yezinyathelo zansuku zonke. Kulabo abafuna ukuqeqeshela uhlelo olunikeziwe, ikhasi elitholakalayo elinokuvivinya okugcwele kwamaqembu emisipha ehlukene kanye ne-fulbari.

Yini okukuhlelo lokusebenza:

1. Uhlelo lokuqeqesha olulungele, nokudla okunomsoco inyanga.
2. Incazelo eningiliziwe yokuvivinya ngakunye nevidiyo ngayinye yale nqubo.
3. Ukuvocavoca umzimba ngesibali sikhathi.
4. Umbiko wemiphumela.
5. I-Pedometer.
6. Ukuqoqwa ukusebenzisa ekhaya.
7. Isetha isikhumbuzi.
8. Uhlelo olusha lokuzivocavoca lutholakala kuphela ngemuva kwalolo oludlule.
9. Kwamaphutha: olunye ulwazi kuhlelo lokusebenza ngesiNgisi.

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9.I-Cardio, i-HIIT ne-aerobics

• Uhlelo lokusebenza oluhle kakhulu lwe-cardio ekhaya
• Inombolo yokufakwa kohlelo lokusebenza: ngaphezu kwezigidi ezi-1
• Isilinganiselwa esijwayelekile: 4,7

Uhlelo lokusebenza oluhle kakhulu lokuqina ku-Android olunokuqeqeshwa kwesikhawu kanye ne-cardio, lapho ungadingi khona okokusebenza okwengeziwe kwezemidlalo. Uhlelo lokusebenza kuhlanganisa 4 ukusebenzisa: umfutho ophakeme futhi okhanyayo we-cardio, ukweqa kwe-plyometric, i-cardio enokucindezeleka okuhlangene okuncane.

Ungasetha ubude besikhathi sokuqeqeshwa kusuka kumizuzu emi-5 kuye kwengu-60. Kuhlelo ngalunye lokuqeqesha kunikeza ukubuka kuqala lapho ungabona khona uhlu lokuzivocavoca kanye namasu.

Yini okukuhlelo lokusebenza:

1. Uhlelo lokuqeqeshwa oluphelele oluneqoqo elithile lokuzivocavoca.
2. Uhlu oluphelele lokuzivocavoca okungama-90 ngemishini yokubonisa.
3. Ukusekelwa kwevidiyo kokuzivocavoca ngakunye.
4. Ukukhetha okuzimele kwesikhathi soqeqesho.
5. Ikhalenda lamakilasi wansuku zonke nesaziso.
6. Izinhlelo zokuqeqesha ezifanele abaqalayo nabadlali abanolwazi.
7. Kumaphutha: ukudweba uhlelo lomuntu ngamunye kuyatholakala kunguqulo ekhokhelwayo.

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10. Amandla weTitanium - ukujima kwasekhaya

• Uhlelo lokusebenza oluhle kakhulu lokuthuthukisa amandla nokukhuthazela
• Inani lokufakwa kohlelo lokusebenza: ngaphezu kwezinkulungwane ezingama-100
• Isilinganiselwa esijwayelekile: 5,0

Usebenzisa uhlelo lokusebenza ukuqeqeshelwa amandla ekhaya uzokwazi ukuthuthukisa amandla nokukhuthazela, uqeqesho lohlelo ngalunye ukuze luhambisane nezinga lakho lokuqina. Khetha ukuzivocavoca umzimba ofuna ukukufeza okuphezulu koku: ama-pushups, pullups, press, izingodo, ipulangwe, ama-squats, intambo yeqa futhi nokuGijima.

Ngemuva kokukhetha izivivinyo udinga ukuphasa isivivinyo sokukhuthazela ngemuva kwalapho uhlelo luzokhiqiza uhlelo lwakho lokuqeqesha, futhi uzokwazi ukuqala ukuziqeqesha nalo, uncintisane nabangane. Ividiyo ngayinye yokuqeqesha iyatholakala ngenqubo yokwenza, kanye nesikhathi sokuphumula.

Yini okukuhlelo lokusebenza:

1. Uhlelo lokuqeqesha lomuntu ngamunye lokuthuthukisa amandla nokukhuthazela.
2. Ukulawula inqubo yokuzivocavoca okuyisisekelo.
3. Ukufunda idiphu nokudonsa-UPS kusuka ku-zero.
4. Ukuqeqeshwa kwezibalo kumashadi afanele.
5. Ukuqeqeshwa kokusekelwa ngevidiyo.
6. Ukubeka imigomo yokuqina nezikhumbuzi ezinsukwini ezilula.
7. Ithuba lokuncintisana nabangani.
8. Nebubi: akukho ukuqeqeshwa okuhlanganisiwe.

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11. Ukuzivocavoca ekhaya kwabesilisa

• Uhlelo lokusebenza oluhle kakhulu lwamadoda ukuthola imisipha
• Inombolo yokufakwa kohlelo lokusebenza: ngaphezu kwezigidi ezi-5
• Isilinganiselwa esijwayelekile: 4,8

Uhlelo lokuqeqesha olwenzelwe ukukhula kwemisipha nokukhula kwamandla ngaphandle kwemishini eyengeziwe. Uhlelo lokusebenza lokuqina kuzipho ze-Android uhlela ukusebenzisa ekhaya kwamadoda amaqembu amakhulu emisipha: izingalo, isifuba, amahlombe nomhlane, imilenze, i-abs.

Eqenjini ngalinye lezicubu, ungakhetha izinga lobunzima. Ukuqeqeshwa kungahlanganiswa phakathi kwabo noma kwabelwe izinsuku ngokwesimiso sezinhlelo zokuhlukanisa.

Yini okukuhlelo lokusebenza:

1. Ukuzivocavoca umzimba okungama-21 kweqembu ngalinye lemisipha.
2. Inani elikhulu lokuzivocavoca okuyisisekelo, okuyinkimbinkimbi nokuzihlukanisa.
3. Sula izivivinyo zemephu ngencazelo kanye nesifundo sevidiyo.
4. Ukugqwayiza kokuvivinya ngakunye.
5. Isikhathi sokuzivocavoca ngalunye nokuzivocavoca umzimba.
6. Ukubala amakhalori kushisiwe.
7. Izibalo nomlando wokuqeqesha.
8. Ukubeka imigomo yokuqina nezikhumbuzo ngokuqeqeshwa.
9. Kuma-minus: kukhona.

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12. Ukuqina kwabesifazane

• Isicelo ethandwa kakhulu on imfanelo kwabesifazane
• Inombolo yokufakwa kohlelo lokusebenza: ngaphezu kwezigidi ezi-10
• Isilinganiselwa esijwayelekile: 4,8

Enye yezicelo ezithandwa kakhulu zokuqeqeshwa ekhaya kuzokusiza ukuthi uthole ifomu lezemidlalo ngemizuzu engu-7 nje ngosuku. Khetha ukuthi iyiphi ingxenye yomzimba ofuna ukuyithuthukisa futhi wenze izivivinyo ngokuya ngamazinga okuqina. Eqenjini ngalinye lemisipha elitholakala okungenani ukusebenzisa okuthathu, futhi libuye libe nohlelo oluhlanganisiwe lwe-fulbari amasonto ama-4, imizuzu engu-7 ngosuku.

Ngaphezu kwalokho, unamathisele uzothola iqoqo lokuzivocavoca lokuzivocavoca nokwelula ekuseni, ukufudumeza kanye ne-hitch.

Yini okukuhlelo lokusebenza:

1. Uhlelo lokuzivocavoca amasonto amane.
2. Ukuzivocavoca kobunzima obuhlukahlukene kuwo wonke amaqembu emisipha.
3. I-animation elula ekhombisa ukuzivocavoca enencazelo eningiliziwe yamasu.
4. Ukuqoqwa kokuvivinya umzimba ekuzilolongeni nasekuzifudumiseni izivivinyo nokuzivocavoca ebusweni.
5. Ukubika kanye nezibalo kuma-calories ashile, ukuguqulwa kwesisindo nokuvivinya umzimba okwenziwe.
6. Setha izikhumbuzi mayelana noqeqesho.
7. Ukuhlelwa kwemigomo kwesonto.
8. Kuma-minus: kukhona.

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13. Ama-dumbbells. Ukuqeqeshwa kwezindlu

• Uhlelo lokusebenza oluhamba phambili lokuqeqeshwa kwamandla ngama-dumbbells
• Inani lokufakwa kohlelo lokusebenza: ngaphezu kwezinkulungwane ezingama-100
• Isilinganiselwa esijwayelekile: 4.6

Uhlelo lokusebenza lokuqina ku-Android luqukethe izivivinyo ezihamba phambili ngama-dumbbells ongawenza ekhaya ukuthola isisindo nokuthuthukisa ukuqina. Ohlelweni, uzothola izinhlobo ezi-4 zokuqeqeshwa: zabaqalayo, zokwehlisa isisindo, wonke umzimba nokuhlukana okugcwele. Izinhlelo zokuqeqesha zenzelwe isonto, uhlelo ongazenza ngalo esigabeni esikhethekile.

Ebangeni ngalinye elibekiwe lokuzivocavoca, amakholori ashisiwe nesisindo esiphelele siphakanyisiwe ngesikhathi sokujima. Emakilasini uzodinga ama-dumbbells awelekayo we-5, 6, 8, 10 kg.

Yini okukuhlelo lokusebenza:

1. Uhlelo lokuqeqesha lwamasonto onke.
2. Ukuzivocavoca okulula nokuqondile kwawo wonke amaqembu emisipha.
3. Ukuzivocavoca umzimba.
4. Isikhathi sokuzivocavoca ngalunye.
5. Amakilasi wezibalo.
6. Amandla wokuhlela ukuqeqeshwa.
7. Nebubi: ezinye izinketho zitholakala kuphela kunguqulo ekhokhelwayo, ngokwesibonelo, ukudala uhlelo lokuqeqesha.
8. Uhlelo lokusebenza ludinga ukungena ngemvume ku-akhawunti yakwa-Google.

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14. Unganciphisa kanjani isisindo ezinsukwini ezingama-21

• Uhlelo lokusebenza oluhle kakhulu lokwehlisa isisindo ngohlelo lokudla
• Inombolo yokufakwa kohlelo lokusebenza: ngaphezu kwezigidi ezi-1
• Isilinganiselwa esijwayelekile: 4,7

Uhlelo lokusebenza lokuqina luzokusiza ukuthi wehlise isisindo futhi ugqoke imisipha ezinsukwini ezingama-21 kuphela. Lapha uzothola uhlelo lokuqeqeshwa olunamazinga amathathu obunzima necebo lokudla okuzosheshisa inqubo yokwehlisa isisindo. Ngemuva kwezinsuku ezingama-21 uzokwazi ukuthuthela ezingeni elisha, ukwandisa umthwalo.

Uhlelo luye lwaqoqa okungaphezulu kwe- Ukuzivocavoca okungu-50 okuphumelela kakhulu, ongakubona kuhlu ngokwenziwa kwemiyalo okuningiliziwe. Ukusebenzisa isihlungi kulula ukukhetha ukuzivocavoca okubhekiswe kumaqembu athile emisipha ukwenza ukuzilolonga kwakho.

Yini okukuhlelo lokusebenza:

1. Uhlelo lokuqeqesha kanye nokudla okunomsoco wokwehlisa isisindo.
2. Ukuvocavoca umzimba ngesibali sikhathi.
3. Ukukhethwa kwenombolo yamarounds wokuzivocavoca ngakunye.
4. Uhlelo lokudla oluningiliziwe lwezinsuku ezingama-21, kufaka phakathi nokudla kwabantu abadla inyama.
5. Ukuqeqeshwa kwezibalo.
6. Ukuqeqeshwa okuvamile kwezigaba ezahlukahlukene.
7. Amaphuzu ebhonasi nempumelelo.
8. Kuma-minus: kukhona.

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15. Ukuqeqeshwa kwezingalo nezicubu zesifuba

• Uhlelo lokusebenza oluhle kakhulu lokuzivocavoca kwezingalo nezicubu zesifuba zamadoda ekhaya
• Inani lokufakwa kohlelo lokusebenza: ngaphezu kwezinkulungwane ezingama-100
• Isilinganiselwa esijwayelekile: 4,7

Faka isifuba nezandla kungaba sekhaya ngezinhlelo zokusebenza zokuqina zokuqina. Ohlelweni ungakhetha ileveli: oqalayo, ophakathi nendawo noma othuthukile ukuqala ukuqeqeshwa kuye ngokuqina komzimba.

Uhlelo lwenzelwe izinsuku ezingama-30, ngemuva kwalokho ungaqhubekela ezingeni elilandelayo. Ohlelweni ungenza uhlelo lwakho lokuqeqesha kusuka kusethi yokuzivocavoca. Ekuvivinyweni ngalunye ungasetha inani lezimpinda, kepha hhayi ngaphansi kwe-10.

Yini okukuhlelo lokusebenza:

1. Uhlelo lokuqeqesha lwenyanga.
2. Amandla wokwakha ukusebenzisa kumakhi.
3. Uhlu lokuzivocavoca olunencazelo yamasu.
4. Kalula ukubonisa timer nesikhathi sokuphumula.
5. Ukubeka imigomo yesonto.
6. Izibalo nomlando wokuqeqesha.
7. Isikhumbuzi ngokuzivocavoca umzimba.
8. Kuma-minus: kukhona.

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16. TABATA: ukuqeqeshwa kwesikhawu

• Uhlelo lokusebenza oluhamba phambili lokuqeqeshwa kwe-TABATA
• Inani lokufakwa kohlelo lokusebenza: ngaphezu kwezinkulungwane ezingama-500
• Isilinganiselwa esijwayelekile: 4,7

Ukuqoqwa kokuzivocavoca kwezikhathi zakudala kwesitayela sasekhaya i-TABATA kuyindlela enhle yokwehlisa isisindo futhi ugcine isibalo sakho sime kahle, uzivocavoca imizuzu engu-5-7 kuphela ngosuku.

Lolu hlelo lokusebenza lokufaneleka lwe-Android luqoqiwe ukusebenza okuhle kakhulu kwe-TABATA kweqembu ngalinye lemisipha, kanye ne-fulbari ephelele yokushiswa kwamafutha nomzimba ophelele. Ukuqeqeshwa kungahlanganiswa komunye nomunye, futhi nokwenza amasu abo, kepha le nketho iyakhokhwa.

Yini okukuhlelo lokusebenza:

1. Iqedile ukujima okufishane kokuzijwayeza nsuku zonke.
2. Uhlelo lokuqeqesha kanye nezibalo zemiphumela.
3. Ukuzivocavoca okulula kwezithombe.
4. Ukuzivocavoca umzimba okulungele abaqalayo.
5. Amandla okwenza ngezifiso ukuzivocavoca ngakunye (umsebenzi wokushintsha isikhathi nokuphumula)
6. Ibonisa amakhalori ashisiwe ngesikhathi sokuzivocavoca.
7. Okwamaphutha: Izibalo ezijwayelekile kanye nokuhlanganiswa kwezinhlelo zabo kutholakala kuphela kunguqulo ekhokhelwayo.
8. Uhlelo lokusebenza lidinga ukufinyelela ku-akhawunti yakho ye-Google.

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17. Ukuzivocavoca Kwemizuzu eyi-7

• Uhlelo lokusebenza oluhle kakhulu lokusebenzisa okufushane
• Inombolo yokufakwa kohlelo lokusebenza: ngaphezu kwezigidi ezi-10
• Isilinganiselwa esijwayelekile: 4,8

Kuhlelo lokusebenza lokuzivocavoca okufushane ekhaya uzothola ukuqeqeshwa okuhle kakhulu okuthatha kuphela imizuzu engu-7 ngosuku. Ukuqeqeshwa kwakhiwe phezu kwesimiso sekhefu: ukusebenza kwamasekhondi angu-30, imizuzwana engu-10 yokuphumula. Nayi inselelo yakudala yokuqeqeshwa kwe-HIIT izinsuku ezingama-30, izinhlelo eziqondiwe kwabezindaba, izinqe, imilenze, izingalo, nokwelula ngaphambi kokulala.

Kuhlelo ngalunye lokuqeqesha kunesitatimende esencazelweni yemishini yokuzivocavoca. Ungakhetha futhi uhlelo lwezinsuku ezingamashumi amathathu ezingeni lakho lokuqeqeshwa ngokuzivocavoca okusha nsuku zonke.

Yini okukuhlelo lokusebenza:

1. Qeda ukuzivocavoca nsuku zonke kuwo wonke amaqembu emisipha ne-fulbari.
2. Incazelo eningiliziwe yokuzivocavoca kanye nesifundo sevidiyo esenziwe ngamasu.
3. Ukuboniswa okulula kokuvivinya umzimba ngesitayela sopopayi.
4. Isikhathi sokuzivocavoca ngalunye.
5. Izibalo ezinemininingwane zemisebenzi nezinguquko kusisindo.
6. Amandla okuxuba izivivinyo ku-Workout.
7. Ukubeka isikhathi sokuzivocavoca kanye nenani lemijikelezo.
8. Kwamaphutha: i-hype enhle.

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18. I-Yoga yokwehlisa isisindo

• Uhlelo lokusebenza oluhamba phambili lwe-yoga
• Inombolo yokufakwa kohlelo lokusebenza: ngaphezu kwezigidi ezi-1
• Isilinganiselwa esijwayelekile: 4.6

Uhlelo lokusebenza luzosiza hhayi kuphela ukuthuthukisa ukuguquguquka, kepha futhi ukunciphisa isisindo. Ngokuya ngokuqeqeshwa ngokomzimba, ungakhetha izinga lobunzima bohlelo oluphakanyisiwe ezintathu. Uhlelo ngalunye lwenzelwe inani elithile lezinsuku, ngemuva kwalokho ungaqhubekela ezingeni eliphakeme.

Ngaphambi kokuba uqale ukuqeqeshwa kuhlongozwa ukwethula isisindo sangempela nesifunekayo ukuqapha inqubekela phambili yokwehla kwesisindo. Futhi uhlelo lokusebenza lokuqina ku-Android ungazenzela ukuzivocavoca umzimba ukubona intuthuko ezithombeni futhi ufunde ukuphefumula kahle.

Yini okukuhlelo lokusebenza:

1. Uhlelo lokuqeqesha olulungele usuku ngalunye.
2. Umbukiso owenziwe kahle wokuzivocavoca.
3. Incazelo eningiliziwe yomsebenzi ngamunye ngenqubo yokwenza.
4. Faka izithombe zakho ukulandelela inqubekelaphambili yakho ekuqeqeshweni.
5. Izibalo nokubika koqeqesho.
6. Impumelelo emakilasini ejwayelekile.
7. Ukuqeqeshwa kwesikhumbuzi.
8. Kumaphutha: kunezici ezikhokhelwayo.

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19. Ukuhlukana kwezinsuku ezingama-30

• Uhlelo lokusebenza oluhamba phambili lwe-twine
• Inani lokufakwa kohlelo lokusebenza: ngaphezu kwezinkulungwane ezingama-500
• Isilinganiselwa esijwayelekile: 4,5

Uhlelo lokusebenza lokwelula nokuthuthukisa ukuguquguquka kwemvelo luzonxenxa labo abebephupha ukwenza uqhekeko, ngoba lapha banehlelo lwale nhloso. Zama ukwenza ukuhlukaniswa izinsuku ezingama-30 noma ukhethe uhlelo oluhlukile lokuqeqesha lokukhulisa ukuguquguquka futhi ukhulule iziqeshana zemisipha.

Esicelo sokuqeqeshwa ekhaya kukhona amazinga amathathu ezinhlelo: Wabasaqalayo, abasubathi abanolwazi nabaphambili. Izinhlelo zifaka ukululeka kokuzivocavoca kanye neyoga okungenziwa ekhaya ngaphandle kwemishini eyengeziwe, ukuzivumelanisa nokuqeqeshwa kwabo.

Yini okukuhlelo lokusebenza:

1. Uhlelo lokuqeqesha izinsuku ezingama-30.
2. Amazinga amathathu obunzima ngokuya ngokuqeqeshwa komzimba.
3. Incazelo elula necacile yesifundo ngasinye sevidiyo yokuzivocavoca.
4. Ukuqeqeshwa kokugqwayiza.
5. Isikhathi sokuzivocavoca ngalunye.
6. Izigaba zokubika nezibalo.
7. Dala ukuzivocavoca kwakho.
8. Kuma-minus: kukhona.

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20. Ukwelula izinsuku ezingama-30 ekhaya

• Insiza ehamba phambili yokwelula nokuzivumelanisa nezimo.
• Inani lokufakwa kohlelo lokusebenza: ngaphezu kwezinkulungwane ezingama-500
• Isilinganiselwa esijwayelekile: 4.6

Uhlelo lokusebenza luzosiza ukuthuthukisa ukwelula nokuthuthukisa ukuguquguquka ekhaya. Khetha eyodwa yezinhlelo ezintathu: okuyisisekelo, nsuku zonke noma umzimba oguqukayo. Uhlelo ngalunye luqukethe inani elithile lezinsuku futhi lubandakanya ukuzivocavoca okuhlukile kokunwebeka kanye neyoga.

Kulolu hlelo lokusebenza oluwusizo lokuzivocavoca lwe-Android ungabheka izinga lakho lokuzelula, futhi futhi wenze eyakho i-Express Workout.

Yini okukuhlelo lokusebenza:

1. Uhlelo lokuqeqesha olulungele izinsuku ezingama-21 noma eziyi-14.
2. Uhlu oluphelele lokuzivocavoca ngencazelo yamasu.
3. Ukuzivocavoca umzimba.
4. Enza ngendlela oyifisayo ukuzivocavoca umzimba kwakho ngokukhetha isikhathi sokusebenza nokungcebeleka, kanye nenani lamarounds.
5. Isikhathi sokuzivocavoca ngalunye.
6. Imininingwane enezibalo nomlando womsebenzi.
7. Impumelelo nezaziso zokuqeqeshwa.
8. Kwamaphutha: uhlelo olulodwa lokuqeqeshwa kwabathathu olutholakala kuphela kunguqulo ekhokhelwayo.

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Bona futhi:

• Amawashi aphezulu angama-20 aphezulu: amagajethi aphezulu kusuka kuma-ruble angama-4,000 kuya ku-20,000
• Amawashi ahlakaniphile aphezulu wezingane angama-20: ukukhethwa kwamagajethi wezingane
• Konke mayelana namasongo okuqina: yini, ukuthi ungayikhetha kanjani imodeli enhle kakhulu