ukusebenzisa ekhaya for kwesisindo: 5 ongakhetha esethiwe ngezithombe!

Kunezinketho eziningi zokuzivocavoca ekhaya, kepha esinye sezinhlelo ezithandwa kakhulu zokwehlisa isisindo kanye nokushisa amafutha ukuqeqeshwa kwesifunda. Awuzame lolu hlelo noma ubheke okuhlukile okusha kokuqaliswa kwalo? Sikunikeza uhlelo olwenziwe ngomumo lokuzivocavoca lokuqeqeshwa kwesifunda ekhaya lamantombazane, oluzokusiza ukuthi wehlise isisindo futhi ulahle izindawo eziyinkinga futhi ushise amanoni amaningi.

Ukuqeqeshwa kwesekethe kuyinkimbinkimbi yokuzivocavoca okungu-4-8 kuwo wonke umzimba, okuphindaphindwe emathangeni ambalwa. Ungazithathela uhlu lokuzivocavoca, ubude bokubulawa nenombolo yamathanga.

Ukuqeqeshwa kwesekethe kwenzeka ngesivinini esisheshayo, izivivinyo zenziwa zilandelana ngaphandle kwekhefu (noma mfushane kakhulu), isitobhi siphakathi ngqo kwemibuthano. Ungaqeqesha njengokuncipha kwesisindo nokusetshenziswa kwemishini eyengeziwe.

Ungakuqhuba kanjani ukuqeqeshwa kwesifunda?

Ukuqeqeshwa kwesekethe ekhaya lamantombazane imvamisa kufaka ukuzivocavoca kwawo wonke amaqembu emisipha yezingxenye ezingenhla nezingezansi zomzimba. Noma udinga ukulungisa kuphela, ngokwesibonelo, okhalweni, ungakhohlwa ngokuzivocavoca izingalo nesisu. Ukuzivocavoca okuhlukahlukene nomthwalo wenani eliphezulu lemisipha kuzosiza ukushisa ama-calories amaningi futhi ngaleyo ndlela kwandise ukusebenza koqeqesho. Uma unendawo ethile enenkinga, ungangeza uhla lokuvivinya umzimba okugxile kule ndawo.

Imithetho eyisisekelo yokuqalisa ukuqeqeshwa kwesifunda kokulahleka kwamafutha:

• Ukuqeqeshwa kwesekethe kufaka phakathi u-4-8 wokuzivocavoca kwe-cardio namandla ngomthwalo womzimba wonke.
• Ukuzivocavoca kwenziwa ngokudlula okukodwa ngaphandle kokuphazamiseka (noma ngokuphazanyiswa okuncane kumasekhondi ayi-10-20).
• Ukuzivocavoca kwenziwa nge-invoyisi noma ngesikhathi ngokubona kwakho (okungenani ukuphindaphinda okungu-10 noma imizuzwana engama-20 ngasikhathi).
• Phakathi kwemibuthano kufanele kuphumule imizuzu eyi-1 kuya kwemi-3.
• Inani lamarounds liyazichaza, kepha imvamisa ukuqeqeshwa kwesifunda kuhlala cishe imizuzu engama-30.

Uma ufuna ukunciphisa isisindo, yenza ukuqeqeshwa kwendilinga ekhaya izikhathi ezi-3-5 ngesonto imizuzu engama-30 (ngaphandle kokufudumeza nokupholisa). Njengoba wenza ekhaya ngaphandle komqeqeshi, lungisa umthwalo wabo ngokuzimela. Ungayenzi ngokweqile, kepha ungakhohlwa ukuthi ngaphandle kwenqubekela phambili awukho umphumela. Khulisa kancane isikhathi sokuzivocavoca, wandise isisindo sedumbbell, unciphise isikhathi sokuphumula phakathi kwamarounds ukusiza ukusheshisa izinga lokuzivocavoca.

Izinzuzo zokuqeqeshwa kwesifunda zokwehlisa isisindo:

• Ngenxa yokuvivinya okuyindilinga uzoshisa amanoni futhi unciphise umzimba. Ukuvivinya umzimba kwawo wonke amaqembu emisipha kuzokwenza umzimba wakho ulingane futhi unwebe, ngaphandle kwezindawo eziyinkinga.
• Ukuqeqeshwa kwesekethe kuqinisa imisipha, kuthuthukise ukukhuthazela kwenhliziyo nemisipha. Lolu uhlelo olukhulu lokuzivocavoca lwenhliziyo nemithambo yegazi.
• Uzokwazi njalo ukulungisa ubude nobukhulu bokuqeqeshwa kwesifunda. Izinhlelo ezinjalo kulula ukuzilandela, ziyahlukahluka kakhulu futhi zikhululekile.
• Lesi yisilondolozi sesikhathi esihle, ngoba ukuqeqeshwa kwesifunda ekhaya kunezindleko zamandla eziphezulu. Zisiza ukusheshisa imetabolism yakho nokwenza inqubo eyengeziwe yokushisa amafutha emzimbeni.
• Udinga okokusebenza okungeziwe kokuqeqeshwa.

Konke mayelana nokuqeqeshwa kweTABATA

Ukungafani kokuqeqeshwa kwesifunda:

• Ukuqeqeshwa komzimba okubuthakathaka (imfundamakhwela kwezemidlalo)
• isifo senhliziyo
• Ukuhlinzwa noma ukulimala kwakamuva
• Izinkinga ngohlelo lwe-musculoskeletal noma amajoyinti
• Ukukhulelwa nesikhathi sokubeletha (okungenani izinyanga ezimbili)

Uma unezinye izifo ezingahambelani nomsebenzi osebenzayo, ngaphambi kokwenza ukuqeqeshwa kwesifunda ekhaya thintana nodokotela wakho.

Ukuzivocavoca ukuqeqeshwa kwesifunda ekhaya

Sikunikeza uhlelo olwenziwe ngomumo lokuzivocavoca lokuqeqeshwa kwesifunda ekhaya. Lolu hlelo lungamantombazane afanele afuna ukwehlisa isisindo, ashise amanoni nezicubu zethoni. Uma ezinye izivivinyo akuhambisani nawe, ungabakhipha ohlelweni ukuze usebenzise uhlobo oluguquliwe lokuzivocavoca noma ufake okunye kokuzikhethela.

Ukuqeqeshwa kokusebenza kwesifunda

Sinikeza ukuqeqeshwa okuphelele kwesifunda ekhaya, okuzofaka izivivinyo ezahlukahlukene zazo zonke izindawo ezinenkinga. Lokhu kuzosiza ukuqeqesha ngokusebenza kahle okuphezulu. Uhlelo luzobandakanya lezi zinhlobo zokuzivocavoca (kubakaki izibonelo ezithile):

• Ukuzivocavoca kweCardio ngokugcizelela esiswini (egijima ephakamisa kakhulu amadolo, i-burpee, ukugijima okuvundlile, inkalankala, ukweqa intambo ngokuphakamisa imilenze)
• Ukuzivocavoca kweCardio ngokugcizelela imilenze (ukweqa okulandelayo, ukugxuma kwemiphunga, ukweqa ama-degree angama-180, ukungena esikweleni esikhulu, isummat squat egxuma nayo)
• Ukuzivocavoca umzimba ongenhla (i-dumbbell bench press yamahlombe, ama-pushups, ama-pushups ama-triceps, ukuphakanyiswa kwezandla kuma-biceps, ukusabalalisa izandla emthambekeni ongemuva)
• Ukuzivocavoca isisu (ukusonta, ukujija kabili, izinzwane ezithintekayo, ukuphakamisa imilenze, ukujija iRussia)
• Ukuzivocavoca ipulangwe (ipulangwe eliseceleni, ipulangwe lokuthinta ihlombe, ukwabiwa kwemilenze ku-strap, isicabucabu, ukuhamba ngentambo)
• Ukuzivocavoca imilenze nge-dumbbell (uhlangothi olungemuva, lunge on, lunge phambili, squat nge-dumbbells, deadlifts)
• Ukuzivocavoca kwemilenze phansi (ukuphakamisa umlenze oseceleni kuzo zozine izinyawo, isikele somlenze ojikayo ukuphakamisa umlenze ohlangothini oluguqa ngamadolo emilenzeni ebhulohweni)

Ukuvivinya ngakunye kufaka umsebenzi owodwa ngamunye. Uma ukuzivocavoca kwenziwa ezinhlangothini ezahlukene (isib. Lunge), bese ushintsha isandla sendilinga.

Ukuzivocavoca esikimu sethu kuhlukaniswe ngezinsuku ezi-5. Ungaqeqesha izikhathi ezingama-3-5 ngeviki ngokuzikhethela kwakho, vele usebenze uhlelo ngalunye ngokulandelana. Isibonelo, uma uqeqeshwa kathathu ngesonto: UMsombuluko - usuku 1, uLwesithathu - usuku 2 UMgqibelo - usuku 3 uMsombuluko - usuku 4 , Njll (izinsuku zesonto zingaba yinoma yini). Ukuzivocavoca okuphelele kwi-invoyisi noma ngesikhathi njengoba unethezekile, ungagxila kuhlelo olungezansi. Inani lemijikelezo lichaza amandla alo futhi ngesisekelo sobude besikhathi sesifundo.

Amavidiyo aphezulu angama-20 wokuzivocavoca kwe-cardio okwehlisa isisindo

Hlela ukuqeqeshwa kwesifunda sabaqalayo:

• Ukuvivinya ngakunye kwenziwa imizuzwana engama-20-30 noma i-10-20 reps.
• Okunye phakathi kokuzivocavoca imizuzwana engu-10-15.
• Phumula phakathi kwamaround 2-3 imizuzu.
• Isikhathi sokuqeqeshwa esiphelele semizuzu engu-15-25.

Hlela ukuqeqeshwa kwesifunda ngokuthuthukile:

• Ukuvivinya ngakunye kwenziwa imizuzwana engama-40-50 noma ukuphindaphinda okungu-15-30.
• Okunye phakathi kokuzivocavoca imizuzwana engu-5-10.
• Phumula phakathi kwamaround 1-2 imizuzu.
• Isikhathi sokuzivocavoca semizuzu engama-30-40.

Isikhathi sisebenza amasekhondi angama-30 / amasekhondi angu-15 aphumule:

Isibali sikhathi semizuzwana engama-45 siyasebenza / imizuzwana engu-15 siyaphumula:

Ukuzivocavoca ukuqeqeshwa kwesifunda

Ukuzivocavoca okungcono (kepha hhayi ngempela) kufanele kwenziwe ngendlela etholakala ngayo maqondana nokuphumula kwamaqembu emisipha ngayinye futhi kubuyise ukuphefumula ngemuva kwe-cardio.

Usuku 1

1. kuzuba Lateral

2. - Thinta imichilo yamahlombe

3. Isikwele esinama-dumbbells

4. Ukujija

5. IBurpee (inketho ongayikhetha)

6. Ukuphakanyiswa komlenze oseceleni kuzo zozine izinyawo

7. Uphakamisa izandla ngama-biceps

Usuku 2

1. Ukuzalela izandla emthambekeni ongemuva

2. Eqa ama-degree angu-180

3. Ukuphakamisa imilenze

4. Lunge endaweni

5. Ukuchaphazeleka kwemilenze ngentambo

6. Ukugijima nokuphakamisa amadolo aphakeme

7. Swing umlenze phezulu

Usuku 3

1.Lunge langemuva

2. Ukugijima okuvundlile

3. I-twist yaseRussia

4. Isikhafu

5. Ukuxoshwa kwamahlombe, izingalo nesifuba

6. Ngena esikhungweni esibanzi

7. Ipulangwe eliseceleni

Usuku 4

1. Dumbbell ebhentshini cindezela emahlombe

2. Amaphaphu agxumayo

3. Ukujija kabili

4. Ukubulawa kwabantu

5. Inkalankala

6. Phakamisa umlenze eceleni kwamadolo ami

7. Ukuhamba ebhawa

Usuku 5

1. Amalenge phambili

2. Ama-Pushups ama-triceps

3. Ukugxuma ngentambo ngokuphakamisa imilenze

4. Amalifti omlenze ebhulohweni

5. Isicabucabu

6. AmaSumo squats ngokugxuma

7. Thinta izinyawo

Amathiphu wokuzivocavoca ngephayi:

• Ngaso sonke isikhathi qala ukuzivocavoca ngokufudumala bese uqeda ngokuqina (ukunweba) isikhathi sabo ngeke sibe ngaphansi kwemizuzu emi-5.
• Ngaso sonke isikhathi wenza ukuzivocavoca okuyindilinga ngisho nasekhaya ngezicathulo zemidlalo (amateki). Qiniseka ukuthi ubheka izicathulo zethu zabesifazane ezihamba phambili zokugijima.
• Ungakhohlwa ngamanzi! Phuza ingilazi eyodwa yamanzi imizuzu engama-1 ngaphambi kokuzivocavoca kanye nezinkomishi ezimbili zamanzi ngemuva kokuzivocavoca. Ngesikhathi samakilasi, zama ukuqiniseka ukuthi uphuza amanzi njalo ngemizuzu eyi-30, wenza ama-SIP amancane.
• Ungazivocavoci esiswini esigcwele, ukudla kufanele kube amahora angu-1.5-2 ngaphambi kokuqeqeshwa kwesifunda.
• Ukuqeqeshwa kwesekethe kufanele kufaka phakathi ukuzivocavoca kwawo wonke amaqembu emisipha. Ungafaka ukuzivocavoca kwendawo okuqondiswe kuyo (isb imilenze), kepha kulokhu, ukusebenza kokuqeqeshwa kwesifunda kokwehlisa isisindo nokushiswa kwamafutha kunciphile.
• Khumbula ukuthi ukwehla kwesisindo akubalulekile nje ukuzivocavoca umzimba njalo, kodwa futhi nokugcina isilinganiso sansuku zonke sama-calories. Ngisho nokuzivocavoca nsuku zonke ngeke kukuholele emiphumeleni ngaphandle kokudla okunempilo.
• Uma ufuna ukuzivocavoca kwabaqalayo, bheka ukukhetha kwethu amavidiyo alula ngokususelwa kuhambo olusheshayo.

Amavidiyo ama-5 anokuqeqeshwa okuzungezile ekhaya

Uma uthanda ukuba nezinhlelo zevidiyo eziqediwe, buka iqoqo lethu lamavidiyo wokuzivocavoca ekhaya ukuze wehlise isisindo ngesiRashiya. Ukusebenza okusebenzayo kokuncipha kwesisindo kuzokusiza ukuqeda izindawo ezinenkinga futhi uqinise umzimba.

1. U-Ekaterina Kononova: Ukuqeqeshwa kwesifunda okusebenzayo ekhaya (imizuzu engama-25)

2. Umngani Wokuqina, ukujima komama (imizuzu eyi-10)

3.I-circular Bosu Workout yomzimba wonke enezinsimbi (imizuzu engama-20)

4. Isiyingi Workout Bosu Wabasaqalayo (imizuzu eyi-10)

5. U-Ekaterina Kononova: ukuqeqeshwa kwesifunda kwemisipha yomzimba wonke (imizuzu engu-25)

Uma ufuna ukufaka noma yikuphi ukuzivocavoca noma ukuvuselela ukuqeqeshwa kwesifunda ekhaya, bese ubheka amasethi wokuzivocavoca okwenziwe ngomumo:

• Ukuzivocavoca okuphezulu okungama-50 kwemisipha yesisu ekhaya
• Ama-50 aphezulu emilenzeni ekhaya
• Ukuzivocavoca okuphezulu okungama-20 kwezingalo ekhaya

Ukwehla kwesisindo Ngama-dumbbells