Uhlelo elula umsebenzi ekhaya

Beautiful umzimba - iphupho wonke umuntu, kungakhathaliseki ubulili, ubudala kanye nesimo nomphakathi. Nokho, ukudla ngendlela efanele, kodwa namanje ayevame ukuvakashela ejimini kude nalowo kithi isikhathi. Wenzani ukuqeda imisipha nokuwohloka, ukuze alethe umzimba, ngisho ukumdumaza? Futhi nangu hlelo ekhaya ukusebenzisa ukuthi bathatha okungenani isikhathi. Kuyinto efiselekayo ukukwenza nsuku zonke, kodwa uma ungenalo ulwazi ayengumuntu omatasa kakhulu, onganikela okungenani izinsuku ezimbalwa ngesonto ngalesi elula, kodwa kudingekile kakhulu umzimba ukukwenza.

Futhi uzinake ukuthi iprogramme ekhaya kusikisela ukuba khona ibha evundla dumbbells ezimbili. Lesi sakamuva angathengwa at esitolo, kahle, njengoba ibha ovundlile kungenziwa tube aboshelwe omunye emasangweni. Ngakho, uma yonke imishini usulungile, futhi okubaluleke - wena ubukele nezemidlalo kanye nezempilo - siqale!

1. Ngokuzalanisa dumbbells at izikhundla ezimbili - emi iqonde futhi esitshekile 90 degrees. Kuyinto ongaziwa ukuthi uhlelo ezivamile ekhaya umsebenzi akubandakanyi lesi sivivinyo, kodwa abaqeqeshi uthande ejimini yakhe. Kuyasiza zishise, kanye kunomthelela ukubuyiselwa indlela omi ngayo. Isisindo dumbbell ukhetha lokhu, ngawo uzobe ukhululekile ukusebenza.
2. Imisipha imilenze nezinqe kungaba lula ukuqeqesha usebenzisa ukuhlaselwa. Ukuze abesifazane - lena ikhambi ephelele nokuwohloka endaweni eziyinkinga kakhulu, futhi amadoda - uzivivinye yokuthuthukisa nokudidiyela ukunyakaza.
3. Kuyadingeka isikhashana ukubamba umzimba wabo emapheshana. Zingaba ohlangothini eyenziwe isimo "ohlangothini", azilingani, nokunye. Into esemqoka ukuthi ngesikhathi umsebenzi uzizwa kanjani esishubile imisipha emuva.
4. Qiniseka ukuthi uhlelo ekuzilolongeni ikhaya kuhlanganisa push-ups. Ukuhluka lokhu umsebenzi, zikhona ziningi: izandla ezimbili kwenye, off oluvundlile, ibhola aphume isimo "ohlangothini" imilenze push-up nokunye.
5. Zonke izinhlelo zokuqeqesha ngempumelelo zihlanganisa umsebenzi ngokuthi "ukunxanela." Uma wenza deadlift ngogodo esikhulu, wena azakalungi, ungakwazi zama ukubona ngamehlo engqondo sabafowabo Romanian. Sebenzisa dumbbells, wenze emithambekeni ngezinyawo ezimbili, bese uvule ngamunye wabo. Lokhu kuzoholela oda izinzwa zakho, ahlanganise yonke ukunyakaza neqhaza ekuthuthukiseni cishe wonke amaqembu kwemisipha emzimbeni.
6. Ungakhohlwa ukuze uhambisane kubha, ukuze engxenyeni engenhla umzimba wahlala ezikhangayo. Yiqiniso, lesi sivivinyo kuyinto ekahle amadoda, futhi omele wobulili namandla ngamunye kubaluleke kakhulu ukwenza iphelela abaningi. Nokho, amantombazane futhi awukwazi ubuhlungu izikhathi ezimbalwa ukuze uhambisane kubha. Uma "ulenga" isikhundla kunzima ukwenza Jerk, ungaxoxa, uhlezi izinyawo zakhe phansi, obeka ibha ukuphakama etholakalayo.
7. Isigaba sokugcina sokuqeqeshwa kuyoba squats. Ngosizo lwabo, kwakhiwa imisipha izibunu, emathangeni, amathole. Futhi uma ngesikhathi ngasinye lisithekile wena ukhiphe e kwasesiswini, amayintshi owengeziwe kule okhalweni ngokushesha ngikushiye.

Luhlelo ukusebenzisa ekhaya ungenza ngokwakho, esekelwe isimiso somsebenzi. Kungcono ukuthi wenze zonke lezi umzimba ntambama noma ebusuku nsuku zonke.