Indlela ukuzivocavoca ekhaya

Ngisho noma ungakwazi abengezanga ejimini, ungakwazi ngaso sonke isikhathi ngenza umzimba ekhaya. Futhi umthwalo Imininingwane emzimbeni, bangakwazi cishe akahlukile imithwalo ezinikeza ukuqeqeshwa okukhethekile isisindo. Ukuze servings impilo udinga nje kancane isikhathi mahhala futhi isifiso.

Ukukhetha isikhathi ukuzijayeza

Ukuze uqale ukwenza ngokomzimba umzimba ekhaya, udinga ukuthi ucabange phezu kukhethwa isikhathi kahle ngabo. Ngoba incike onjani umthwalo uzoba kungenzeka ukuba afeze.

Uma uhlose ukubhekana ekuseni, ke eziyinkimbinkimbi jikelele kuyadingeka ukususa zonke izivivinyo ezidinga izicelo amandla amaningi. Ngalesi sikhathi umzimba ongakabi waphaphama ngokuphelele, futhi kungcono ukhawule yokuzijwayeza inqubo evamile. Futhi ngenxa yesizathu esifanayo, ukuvimbela umonakalo emisipheni akufanele akwenze kanye umzimba yokusebenza.

Ngakolunye uhlangothi, umuntu isuke isebenza kakhulu emini futhi namanje inamandla enele. Ngakho-ke, ngalesi sikhathi ungenza umsebenzi onzima kakhulu ekhaya. Ingozi yokulimala ngenxa yokuntuleka gaphambi noma ngenxa yokusebenza ngokweqile ngalesi sikhathi kuyehla kube okungenani.

Kuleso simo, uma ukuphila kwakho kunomthelela amakilasi kusihlwa, kumelwe akwenze kungakapheli amahora 1.5-2 ngaphambi sokulala. Kungenjalo umsebenzi oshisekayo esimiso senhliziyo nemithambo yegazi kungaholela ukuqwasha, ukulala siyabhubha noma abakhiqizi.

Lungisa izingubo nendawo ukufunda

Izingubo semisebenzi ezemidlalo akufanele ziphazamise ukunyakaza athlete. Kuyinto efiselekayo ukuthi kwaba ukukhanya kanye Airy sendlala kahle. Kuphela kuleli cala, ukwenza umsebenzi ekhaya, uyozizwa ekhululekile futhi zithole imiphumela emihle.

Indawo izifundo esizayo futhi kudingeka sinake ekhethekile. Okubaluleke kakhulu - othize embuthanweni, akufanele kube ngaphansi kuka-izingalo waqonda bacondze etindzaweni letehlukene. Ukuze ugweme izingozi, akufanele uzithinta izinto ifenisha noma angaphakathi.

Kuyinto kungalungile ukusho ukuthi esinamandla kakhulu emisebentini legcwele anele ingxenye yalo ubukhulu. Nakuba kulesi simo, kudingeka ukhethe ngokucophelela isiqondiso lapho uzokwenza Mahi izandla noma izinyawo.

Yini obonisa ungenza ekhaya

Ziningi ukuzivoxavoxa ngokomzimba nezindawo zemidlalo ukuthi kungenziwa ngaphandle ejimini. Ngokwesibonelo, iqoqo umzimba nge dumbbells ngoba indlu kuhlanganisa ukuthuthukiswa kwawo wonke amaqembu kwemisipha. Into esemqoka - ukwehlukana izinhlobo umzimba nokuqonda lokho iqembu imisipha usebenza ngokusebenzisa.

Ukudala umthwalo ngezinyawo zakho, ungasebenzisa squats njalo nge dumbbells. Uma ngokuhamba kwesikhathi ngeke ngokwanele, ungaya ekuhlaseleni ngonyawo olulodwa, kuse ecaleni noma phambili. Kulokhu, umthwalo kuzokhulisa ngenxa yokuthi ukuthi umsebenzi wenziwa esitho eyodwa kuphela.

Uma ufuna ekhiphela up imisipha emuva, ekusebenziseni kangcono lokhu kubhekwa ebanzi kakhulu ukubamba silingo-up. Ukwandisa umthwalo kuleli cala, ungakwazi tie esisodwa noma zombili dumbbells ukuze ibhande yakho okhalweni.

ukwenza pushups eziyisisekelo zifezeke imisipha esifubeni noma ulale ebhentshini siphakamise dumbbells phezu kwakhe. By the way, lesi sivivinyo isebenza kahle ngisho ezandleni triceps.

Labo dumbbells ukusebenza kahle sokuthuthukisa izicubu esifubeni ngesikhathi isehlukaniso ukwandiswa izingalo bacondze etindzaweni letehlukene. Ukuze wenze lokhu, kudingeka uhambe ejikeni kancane izingalo ngesikhathi izindololwane phambi kwakhe futhi chaza bacondze etindzaweni letehlukene. Khona-ke, buyela endaweni nokwenza inani elidingekayo ezinikezwa.

Ezifakiwe ahlukene umzimba ngenxa yesixuku ikakhulukazi ihlukaniswe ukusebenza phansi, phezulu kanye ohlangothini. cindezela Lower senhliziyo ezinhle ngesikhathi mahah upside phansi phezulu - ne ukuvelela isiqu kusuka isikhundla yizikhukhula. Uma ngesikhathi umsebenzi wokugcina ukuze uthole indololwane ilungelo amadolo kwesokunxele, kwesokunxele - ngakwesokudla, okuhle ke uzobe esebenza futhi uhlangothi imisipha besisu.

Ukwenza umsebenzi ekhaya, uba kunempilo kakhudlwana!