Kuyini ukuqina kwezithandani?

Bhangqa ukuqina - izivivinyo eziklanyelwe ukwenziwa ndawonye. Lolu hlobo lokuqeqeshwa lunezinzuzo eziningi: ukusungula ukuxhumana, ukusebenza ngamaqembu ahlukene emisipha, ikhono lokuzilolonga noma kuphi nanoma nini.

Ezemidlalo azivumeli nje kuphela ukuqinisa impilo engokomzimba kanye nenhlalakahle engokwengqondo, kodwa futhi ukuthuthukisa amakhono okuxhumana uma usebenza nomlingani. Ukwenza izivivinyo ezibhanqiwe, udinga nje isifiso nendawo yamahhala, futhi ukuzivocavoca okuningi kungenziwa ngaphandle.

Izinzuzo zokuqeqeshwa ngababili

Ukufaneleka kokubili kungenziwa nengxenye yesibili noma intombi / umngane. Ungakwazi ukuzilolonga nozakwethu onobude obufanayo, isisindo kanye nokuqina komzimba, noma uthathe ipheya lomuntu wesakhiwo esihlukile. Kunoma yikuphi, ungathola izivivinyo ezifanele wena.

Izinzuzo zokufaneleka ngababili:

• Ukuziqeqesha ndawonye kukuvumela ukuthi usebenzise lawo maqembu emisipha okunzima ukuwaqeqesha uwedwa.
• Ukufaneleka kuthuthukisa ukusebenzisana, ukukhuthazela, ukushesha, ukusabela, umuzwa wesigqi.
• Lapho enza izivivinyo zamandla, uzakwethu usebenza njengomshuwalense.
• Uzakwethu oseceleni ubona ukuthi indlela yokuzivocavoca iyabonwa yini.
• Ungaqhamuka nokuzivocavoca okuyinkimbinkimbi ehlukahlukene, ulungise ukujima ukuze kuhambisane namakhono akho kanye nemingcele. Ngomehluko ekuphakameni, ungasebenzisa ibhentshi noma umbundu. Ungalungisa umthwalo usebenzisa isisindo esiyingxenye.
• Azikho izinto zokusebenza ezidingekayo.
• Izinga lokugqugquzela liyakhuphuka: umlingani uzojabula uma ubuvila bunqoba.

Ngenxa yokuqina okubhanqiwe, ungagcina intshisekelo ekuqeqesheni isikhathi eside, ngoba ukuzivocavoca okuyisidina kuyaba nesithukuthezi, futhi ngenxa yozakwethu, ungachitha isikhathi sihlukahlukene.

Bhangqa izinketho zokuqeqesha

Sithathe izivivinyo zanoma yiziphi izimo namandla omzimba wozakwethu. Engxenyeni yokuqala, izivivinyo zokuzivocavoca ziyaqoqwa, ngoba zingenziwa ngaphandle kombhoxo futhi noma zingcolile ngaphandle. Lokhu kuzivocavoca kulungele ukusetshenziswa ekhaya. Engxenyeni yesibili - ukufaneleka kwekhaya noma izinkundla zokudlala ezine-flooring.

Ukuzivocavoca emgwaqweni nasekhaya

1. Ukuzungezisa umlenze Yimani nibhekene nesandla sakho ehlombe likaphathina wakho. Umlenze kufanele uphakanyiswe ukuze wenze i-engeli engu-90 degree. Gcina ibhalansi yakho bese uzama ukuthi ungawi. Zungezisa ngokushintshana unyawo, umlenze ongezansi, ithanga kuzo zombili izinhlangothi. Bese ushintsha umlenze wakho.
2. Swayipha umlenze wakho  – Beka isandla sakho ehlombe lomlingani wakho. Yenza ama-swings aseceleni ngomlenze oqondile.
3. Ukunwebeka kweqakalaYelula ingalo yakho uyibeke ehlombe likaphathina wakho. Bamba unyawo lwakho ngozwane uludonsele ngasezinqeni zakho. Khiya isikhundla imizuzwana engu-15-20. Kwenze izikhathi eziningana.
4. Ukugijima lapho - Phakamisa izandla zakho bese uphumuza izandla zakho. Imizimba kumele ibe nge-engeli. Phakamisa imilenze yakho ngokushesha kube sengathi uyagijima.
5. squat - Bamba izandla futhi wenze ama-squats kanyekanye. Qiniseka ukuthi ukuma kwakho kuqondile.
6. Squats nozakwethu emahlombe - Ifanele insizwa nentombazane elula. Ukuze unciphise umthwalo, intombazane ingabambelela ekusekeleni: ibha enezingqimba, udonga lwaseSweden.
7. Cindezela isisindo - Ifanele amacala lapho udinga ukulanda umshini wokunyathelisa, kodwa akukho ndawo yokulala. Insizwa imile igobise amadolo kancane. Intombazane ibamba umlingani wayo okhalweni. Insizwa ibambe imilenze yomlingani. Intombazane iyasonta. Ukuqeqeshwa kunzima impela, akuklanyelwe abaqalayo.
8. Isihlalo esiphezulu – Yimani nifulathelene. Bambaneni izandla. Squat phansi ngesikhathi esifanayo. Lo msebenzi ungenziwa futhi ubhekene nomlingani wakho.
9. Ukunwebeka emuva – Yima ufulathele umlingani wakho. Bamba izindololwane zakho. Eyokuqala incike phambili, iphakamise umlingani. Bese abahlanganyeli bayashintsha.

Ama-Gym Workouts

1. Planck  – Ngenani endaweni yepulangwe nibhekane. Phakamisa izingalo zakho zesokudla bese uthinta izandla zakho. Yehlisa izingalo zakho endaweni yokuqala. Yenza okufanayo ngesandla sobunxele. Qinisekisa ukuthi izinqe azisuki ngapha nangapha. Yenza kube nzima umsebenzi ngokushintsha ibha ngokucindezela phezulu. Enye inketho ipulangwe elihlangothini elinokuphenduka komzimba ohlangothini: lapho uphenduka, welula izingalo zakho futhi uthinte ngezihlakala zakho.
2. Ama-Push-ups + izivivinyo zabezindaba Umuntu oyedwa ulele phansi imilenze yakhe igobile. Umlingani wesibili ubeka izandla zakhe emadolweni futhi wenza ama-push-ups. Eyokuqala yenza ukusonta. Enye inguqulo yokuzivocavoca phansi: umlingani uqeqesha umshini wokunyathelisa, umhlanganyeli wesibili ufulathela, ubeka izintende zakhe emadolweni akhe futhi e-squats, egoba izingalo zakhe ezindololwaneni.
3. Ama-squats nama-push-ups  - Omunye umlingani ubeka izandla zakhe phansi. Owesibili uthatha imilenze yakhe futhi wenza ama-squats. Owokuqala wenza ama-push-ups.
4. Ngebhayisekili– Lala phansi, uklebhule amahlombe akho kumata. Xhuma izinyawo zakho futhi wenze ukunyakaza okujikelezayo.
5. Cindezela umlenze Omunye ulala phansi aphakamise imilenze yakhe iqonde phezulu. Owesibili ubeke isifuba sakhe ezinyaweni zakhe. Amasundu avalelwe enqabeni. Olele phansi wenza ukucindezela, ecindezela imilenze yakhe esifubeni sakhe ngangokunokwenzeka.
6. twist kabili- Ukuzivocavoca kuphela ekukhetheni, okudingayo okokusebenza - udinga noma iyiphi induku eqondile. Ozakwethu balala phansi ngojeke, bathathe izandla zabo emaphethelweni ahlukene enduku. Yenza umshini wokunyathelisa ngokuphakamisa izingalo zakho.
7. Elule imilenze – Hlala kumata izinyawo zakho ndawonye (cishe endaweni yelotus). Umlingani umi ngemuva futhi kancane kancane ucindezela emadolweni ukuze ama-shins athinte phansi. Kuyadingeka ukugwema ama-jerks kanye nezinzwa ezibuhlungu.

Ngemva kokufudumala okuhle, ningaqala ukugijima ndawonye. Lokhu kujima kulungele ozakwethu abaneleveli yokufaneleka efanayo.