Izenzo ezilula zokulahleka kokunciphisa umzimba

Iholide ezinde kwinto ingafaniswa nokusebenza. Badikibala bonke ukuzingela umzimba, kwaye asinaso nqwenela ukuya kwiqela lezempilo. Kwaye umnqweno wokubuyisela umlinganiselo omncinane uhlala. Kwabo abanqwenelayo, ngaphandle komgudu omkhulu, ukuba bajonge, siza kuthetha malunga nokuba ziphi iimvavanyo ezilula zokulahleka kwesisindo.

Ikhethelo elikhethekileyo - ukudala iklabhu yezempilo ekhaya, enokufakwa kwindawo encinane. Ukuba wenze isigqibo esinjalo, ngokokuqala, qalela ukuba zeziphi iimimulators eziza kusetyenziswa imisebenzi yomakhaya. Okwesibini, kubalulekile ukulungiselela injongo yoqeqesho lwasekhaya. Kuzo zombini iimeko, uzakufuna uncedo lomqeqeshi wegumbi lomgangatho wezempilo oza kufikeleleka kwaye akayi kukhetha kuphela ukuzivocavoca okulula kokulahleka kokunyamekela kwakho kuphela, kodwa uya kuxoxa malunga neendlela zokuzilolonga kunye nokuhamba kwazo.

Inzuzo yokwenza impilo ekhaya iyinkululeko yokukhetha ixesha lokuba, ngezinye iinkonzo ezifanelekileyo ngexesha leeklasi, kunye nokukwazi ukudibanisa loo maqhinga enkqubo yokuzilolonga enokuthandayo.

Ukukhethwa kwempahla

Izitolo zemidlalo zibonelela ngeentlobo ezininzi zeemveliso zokufaneleka. Ngako oko, akusiyo ingqiqo ukugxila kwiimpawu zezemidlalo ezifikeleleke kakhulu, ezijoliswe kumsebenzi olula ekhaya. Inguqu ebhetele ye-dumbbells iyahlukana, efana ne-mini bar.

GANTELEY - enkulu ye-aerobics. Ukuzivocavoca okulula kunokwenziwe ngoncedo lwabo, kukuvumela ukuba ugcine umzimba wakho ngendlela esemzimbeni kwaye ukhululeke ngokukhawuleza, ukuba kuyadingeka. Ukuqeqeshwa kunye nezidumbane kunokudibaniswa, okufezekiswayo usebenzisa imilenze.

Umzekelo. Ukuthabatha, ubeke iinyawo zakho ngobubanzi bamagxa akho, isisu sakho sithathwa. Ekuphumeni kwimoya kuyimfuneko yokwenza i-slope phambili. Ngeli xesha, isandla sokunxele sitsala ngokukhawuleza, emva koko ubuyela kwindawo yokuqala. Phinda ngesandla sokunene. Ukusebenza okulula kuqhutywa ngamaxesha angama-15 kwicala ngalinye.

I-WRAP iyona mxholo oyintloko wokuhlakulela ukuguquguquka kunye nokuhamba, kunzima ukuthelekisa nantoni na ngokulula ukusebenzisa, i-hoop ithandwa ngamantombazana amaninzi, kulula ukuyisebenzisa. Kwiminyaka eyikhulu edlulileyo, iipopu zenziwa yintsimbi kuphela kwaye zazingaphakathi ngaphakathi. Okwangoku, uluhlu lweehapu lukhulu, ukhetho luxhomekeke kwinqanaba lomzimba kunye nokuthanda kwakho. Unokukhetha njengemigodi yokubamba, ngenxa ye-compactness yayo egcinwe kakuhle, kunye nokusilalisa, okwenziwe ngamagqabi akhethekileyo, okuvumela ukuba uguqe kwaye ususe yonke into engaphaya kwesisu. Ukuzivocavoca okulula kunye ne-hoop kuza kunikezela ngeqhina eligqibeleleyo ngexesha elifutshane!

Ngenxa yokungahambi komkhwa, kuya kuba nzima ukuguqula i-hoop ixesha elide. Amaninzi ngamaxesha ngama-3-4 imizuzu. Lo msebenzi udibene ngokubukela iTV, okanye ukuphulaphula umculo wakho ozithandayo.

I-SKAKALKA - isetyenziselwa ezininzi iintlobo zokuzivocavoca, ezenzelwe ukulahleka kokunciphisa umzimba ekhaya.

Ukuzivocavoca kunye nokuqhutyelwa kwe-jumps phambili, emuva, ngamadolo aphezulu okanye ungenzi oku kwaye malunga neentsuku ezimbini ezihlukeneyo. Uqeqesho olunamandla ngentambo lukuvumela ukuba utyunye umzimba uphakamise kwindawo ephezulu. Ngenxa yokuzivocavoca ngentambo yokudumbula, ukuba kwimizuzu yesine yeeyure zokugxuma okunzulu kutshiswa inani elifanayo leekhalori njengehora lokuzilolonga kwe-aerobic.

Kwaye ke, ukulula-lulwa kwindlela enzima, eyenziwa ngokusekelwe kwiingcebiso zomqeqeshi wempilo, kunye neminqweno yakho kunye nezinto ozikhethayo.

Umzekelo. Thetha kwisisu sakho, uphonsa intambo ekhanda lakho lokunene. Izibini zombini zithathwa ngakwesokunene kwaye zinyamezele isithende. Inani lamaxesha anqunywe ngumnqweno kunye nemisebenzi.

BALLS . Ukhetho lukhulu kwaye lubalabala - ngokoqobo kuyo yonke into. Iibhola zisetyenziselwa ukusebenza izidumbu zomzimba wonke, ukuphucula ukuhamba komgudu, kwaye zisetyenziselwa ukuphumula kunye nokuxutywa kwemida.

Umzekelo. Ukuthatha ibhola, ulale ngasekunene, ubambe ibhola ngeenyawo zakho ezinyawo, ngesandla sakho sokunene uphumle emgangathweni womhlaba, ukuqala ngokufanelekileyo phezu kwentloko. Gcina umva wakho ngqo! Ukukhupha, ukuxubha imisipha yomzimba, ngelixa uphakamisa imilenze eqondileyo kunye nebhola, uze uyinciphise ngaphandle kokuchukumisa umgangatho. Kuqhutyelwa ama-8-10 maxesha kwicala ngalinye lomzimba.

Uyavuma, konke oku - ukuzilolonga okulula, unokufumana lula ixesha lokuziphatha kwabo kwixesha eliphakathi kwemisebenzi yasekhaya. Kwaye, ngelo xesha, bona, nangona kubonakala kulula, kuya kuba negalelo ekulahlekelweni kwesisindo esiphuthumayo - yintoni enye efunekayo?

Ukufikelela kwizixhobo ezifumanekayo, kufuneka udike ibhayisikili okanye i-treadmill, emva koko ufumana isicwangciso esipheleleyo segumbi lokuzigcoba ekhaya. Ukuba kunokwenzeka, yongeza kule nyathelo isetyenziswe - ithuluzi eliyimfuneko yokuqeqesha imilenze kunye nezihlunu ezinobuncwane.

Enye yezinto ezintsha ezithandekayo kwihlabathi lomzimba onomdla, onokuqinisekileyo ukuba ubhenkcele abo bafuna ukunciphisa ubunzima ngokukhawuleza - i-mini-stadium. Le simulator ikuvumela ukuba wenze malunga neendlela ezintathu ezihlukeneyo zomzimba wonke. Ibala lezemidlalo linokufaniswa ne-pentathlon yezemidlalo, njengoko ikiti yayo ibandakanya ukuxhamla kwe-vibro-massager, isiteyimu, i-rowing kunye ne-bicycle, kunye ne-diski "grace". Kwikiti kukho "ikhompyutha ekhompyutheni" enika ulwazi malunga nexesha lokuqeqesha, inani lokuzilolonga okwenziweyo, kwaye libonisa idatha kwi-intlalo yakho.

Iindidi zezixhobo zezemidlalo kunye nezixhobo zokufaneleka zikhulu kakhulu. Iiklasi zaseKhaya yindlela ephakamileyo yokuzithobela ngesimo somzimba esihle kakhulu. Naliphi na isethi yokuzivocavoca ozikhethelayo kufuneka kuthathe ubuncinane ikota ngeyure, kwaye injongo yayo ephambili ukuqeqesha onke amaqela omzimba. Ekugqibeleni, umphumo woqeqesho ololu hlobo alukho nje umlinganiselo omncinci kunye nezihlunu ezinwebileyo, kodwa nesimo esihle sengqondo.

Ubani ubude kunye nokuqheleka kwempilo yekhaya? Kuxhomekeke ngokupheleleyo kuwe. Iiklasi zingaba ngumkhwa, ezilethwa kwiimfuno zendalo, okanye iinzuzo ezivela kubo ziya kuba zimbalwa. Kwakhona kubalulekile ukuba ukhumbule ukuba injongo ojolise kuyo iyinani elikhangayo kunye nempilo enempilo, kwaye ekubeni umzimba unomkhuba "wokuzisebenzisa" kwizenzo ezithile zezenzo kunye nemiphumo yazo iyancipha, emva koko zonke iinyanga ezintathu isethi yokuzilolonga kufuneka kwenziwe.

Kwaye enye imeko ebalulekileyo yempumelelo. Kwimeko apho ugqibe ekubeni ufunde ekhaya, inqaku elithi "Ndiya kwenza kusasa" liphuma kwisigama sakho ngonaphakade. Ukuba awukwazi ukwenza oku, kungcono ukuya kwiklabhu yempilo, phantsi kwephiko elikhathalelayo lomqeqeshi womntu.