Awunaso isikhathi ihholo: kanjani ukuba kuzamazame ekhaya

Isihloko ezemidlalo ngokubaluleka kuthandwa, intsha inkinga ngokuya odidayo kwemisipha ukudonsa. Kodwa akubona bonke abantu abanomqondo isifiso noma ikhono ukuya ejimini. Othile akafuni ukuchitha imali kwi ithikithi kanye nomqeqeshi, futhi omunye nje enamahloni of ukwenza ezemidlalo nabantu bezinye izizwe. Ngakho-ke efanele kuyinto umbuzo kanjani ufake kahle ekhaya. Nokho, kufanele ukukuxwayisa ukuthi ngempumelelo ekhaya Amazing usadinga ezinye ukutshalwa kwezimali.

Izinzuzo nezingozi nebubi ekhaya sawo esiningi

Ake uqale nge bokwenza.

• Ngokuyinhloko kuyinto ukuntuleka abaqeqeshi abasubathi abanolwazi ekhuluma le nqubo abese ukunemba kokusebenzisa. Ngakho-ke, kutuswa Wabasaqalayo lokuqala uzijwayeze izisekelo sawo esiningi ugxile kakhulu kule nkinga ukuthi ukuzamazama ekhaya, yini amaphutha ukugwema.
• Abanye baphikisa ngokuthi isimo izilaleli zibashukumisele ukuba bahlanganyele ngokwabo, ngakho ekhaya kule "abasubathi" ovilapha ukwenza izivivinyo. Iphuzu lapha yilona umgomo-kulungiselelwa - do sifuna ngempela ukumpompa noma nje sengathi.

Izinzuzo cwaningo ekhaya ngakho okuningi. Okokuqala, ungenza i-schedule ngabanye futhi ihlanganyele isikhathi esikahle kakhulu. Okwesibili, awukwazi bacabanga ngokubukeka kwabo, kanye ukuthi uzungezwe ucabange uma uthatha isisindo ukukhanya kakhulu, njll Okwesithathu, it is a ukonga ezinkulu ngesikhathi nemali. Okwesine, awudingi ukuba ume emgqeni ukuze uthole ukufinyelela lo mshini. Catching ekhaya, ungakwazi afake noma yiluphi uhlobo izingubo, vula umculo wakho owuthandayo ukuqeqesha for fun.

ukuthenga imishini

Uma siye esikalini zonke izinzuzo nezingozi ukuqeqeshwa ekhaya futhi nganquma ukuthi iqala ufake ekhaya, kufanele ukuya ezemidlalo esitolo ukuze akhe amagobolondo. Ukuze uqale nge kuyoba ngokwanele ukuba azizuzele entanyeni kusukela isiqu, izintamo dumbbell pancake eziningana (isib, kg 2 kuya ku-10 kanye no-4 i-Pancake 5 kg kanye 2.5 kg). Lokhu iqoqo kusanele zifezeke amaqembu ezinkulu muscle. Kancane kancane, awukwazi ukuthenga izinhlamvu ezidingekile ekhaya izivivinyo, ezifana ebhentshini-cindezela bese ebhentshini cindezela yokubeka, ibha ovundlile ngoba wokudonsa ups.

Dweba uhlelo lwezikhathi

Ngakho indlela ukuzamazama ekhaya akunakwenzeka ngaphandle uhlelo, kufanele uqale banqume uuthi izikhathi ngesonto uzokwenza. Beginners ngokwanele 3-4 izikhathi ngesonto, ukuze singathwesi overload umzimba ekuqaleni. Ngokulandelayo, sithola lokho asebenzisa kukho senza. Nge yokusungula etholakalayo, singenza:

• ephakamisa dumbbells kanye barbells ku biceps;
• ebhentshini cindezela barbell dumbbells amanga;
• Izintambo zikagesi ezisobala nge dumbbells;
• squats, deadlifts,
• dumbbells wafaka emthambekeni;
• barbell ebhentshini cindezela emi zizalela dumbbells phezu delta;
• push-ups, ukoma nabezindaba.

Ngakho, kungenzeka ukusebenza wonke umzimba, lapho kukhulunywa ekhaya. Uhlelo ukuqeqeshwa esakhiwa ngo kwenaba amaqembu kwemisipha 1-2 kweseshini umzimba wonke ngamunye ngesonto. Ngokwesibonelo, ngoMsombuluko ukwenza squats, deadlifts. NgoLwesithathu - ukuvelela biceps, ama-ab. ULwesihlanu - push-ups, cindezela lempi. NgoMgqibelo - iphakama phezu kwayo ibha, dumbbell e emthambekeni.

Manje siyazi ukuthi ukuzamazama aphume ekhaya, futhi uma kukhona ushukumiseleka ngendlela enamandla kanye self-inkolelo sizokufikelela nemiphumela ephawulekayo.