Ukunyaniseka ekhaya kusetyenziswa uhlobo lokuzimelela, ulwahlula kuphela kuba iiklasi zenzeka ekhaya. Ngaloo ndlela, uyasindisa ixesha lakho elide (ungachithanga ixesha ekuhambeni kwiiklabhu zempilo, iintlawulo) kunye nemali. Ukuze ujoyine ngokufanelekileyo impilo ekhaya kufuneka ufunde imithetho eyisiseko yoqeqesho.
Ngokukhawuleza kuyimfuneko ukucacisa indawo apho uza kuba khona emzimbeni. Kufuneka kube lukhulu, kuba. uzakufuna ukwenza zombini i-push-ups, kunye ne-cardio yokuzivocavoca, kwaye ugxume, njl. Kukulungele ukubeka phantsi izixhobo zakho zezemidlalo apho.
Kufuneka wenze isigqibo malunga nezixhobo zemidlalo oyifunayo ukuze uqeqeshe. Ngethuba lokuqala, ii-1.5 kg ze-dumbbells ziya kukwanela. Emva koko, unako ukwandisa uluhlu lwezixhobo zemidlalo kwaye uthenge: izilwanyana ezinzima, ukulinganisa imilenze, isinyathelo, intambo, izixhobo zezemidlalo, i-hulaohup, njl.
Emva koko, sigqibo ngexesha, ubude kunye nemali yoqeqesho. Kakade, kukulungele ukwenza impilo ekuseni, xa umzimba wakho usebenza, ugcwele amandla. Kodwa oku akuyimfuneko, into ephambili yokukhumbula kukuba akufanele uqeqeshe ngaphambi kokuba ulale. Oku kuyingozi kumzimba. Ukuba ufuna ukuzigcina uhle kakuhle, ngoko kukulungele ukuqhuba amaxesha ama-3-4 ngeveki. Ukusetyenziswa kufuneka kube ngaphezu kwemizuzu engama-30. Eyona ndlela ikhethekileyo i malunga neyure (40 imizuzu inokwenzeka).
Kufuneka ukhumbule isicwangciso "sokumgangatho" soqeqesho lonke. Uqeqesho kufuneka luqale ngokufudumala (malunga nemizuzu emi-5). Emva koko, ukuqeqeshwa kwe-cardio kufuneka kwenziwe (malunga nemizuzu eyi-10-15). Emva koko isethi yokuzivocavoca sele iqondiswe ngqo kumandla (malunga nemizuzu engama-20). Kwaye isigaba sokugqibela esisinyanzelo siya kulwa (malunga nemizuzu emi-5-8). Yenzelwe ukuze imisipha yakho ingenzi buhlungu emva koqeqesho.
Emva koko, kufuneka wenze isigqibo malunga nohlobo loqeqesho. Oku kungaba qeqesho olubanzi okanye uqeqesho, olujoliswe ekusebenzeni iintlobo ezithile zezihlunu. Kulungile ukuba unyuke ezi ntlobo zokusebenzela. Umzekelo, iiveki ezi-2 wenza uqeqesho olunzima, iiveki ezimbini ezizayo - ukuqeqeshwa kwamaqela omzimba ngamnye. Uqeqesho olunzima lujoliswe ekufundeni onke amaqela omzimba. Kwaye unako ukusebenzela amaqela omzimba ngamanqaku alandelayo: ngolunye usuku uququzelele uqeqesho kwindawo ephezulu yomzimba, ngosuku lwesibini - kwicandelo elincinane lomzimba, ukuphumla kwelanga lesithathu, uze uphinde uphinde uphinde.
Kubalulekile ukukhumbula ukuba izihlunu zidinga ukuphumla "kwifom." Musa uku "dlwengula" ngokuqeqeshwa kwansuku zonke, oku akuyi kusebenza.
Unokwenza ngokwakho kumculo, kwaye uquka iintlobo ezahlukeneyo zokuqeqeshwa kwabaqeqeshi bobuchule, sele sele uyithande.
Ukunyaniseka ekhaya "kunokuhlanjululwa" ngokugijima kwisitrato, ukutyelela intambo, ungaphinda udibanise i-hulauchup okanye enye i-hoop.
Kwaye ke, ungalibali ngokutya okufanelekileyo. 50% yempumelelo yomzimba omuhle ulapho!
Ngaloo ndlela, ukuqina emakhaya kuyinto elula kakhulu kwaye isebenzayo. Yenza izihlandlo ezi-3-4 ngeveki, kwaye emva kwexesha uza kubona isiqhamo esibi. Umzimba wakho uya kuthi "Ndiyabonga kakhulu!" Inhlanhla!