Wonke umntu unaloo mizuzu ebomini bakhe xa iingcinga malunga nobuhle bomzimba wakhe ziza. Wonke umntu uqala ukuzibuza indlela yokususa isisu, indlela yokomeleza umshicileli, indlela yokususa ama-pounds angaphezu kwamagqabi, njl. Imisebenzi yemidlalo iya kunceda ukulungisa zonke iintsilelo. Kodwa abaninzi abanalo ixesha lokuya kwiiklabhu zezemidlalo, abanye baziva behlazekile, ngoko unokuthi usebenzise indawo efana nokudlala imidlalo ekhaya.
Ungaqala njani ukudlala imidlalo ekhaya
Ekuseni, ngaphandle kokuphuma ebhedeni, zama ukwenza oku kulandelayo. Yandisa izandla zakho emacaleni, elele emhlane wakho, uguqa ngamadolo. Phakamisa umqolo wakho, uncike kumahlombe nangentloko, ngelixa ukhulula imisipha yentamo nezandla. Bamba kule ndawo malunga nemizuzwana emihlanu. Emva koko, nciphisa umva wakho kwaye uphumule ngexesha elifanayo. Yenza lo msebenzi izikhathi eziliqela.
Ukulala emhlane wakho, ngokukhawuleza udonsa isisu sakho. Bamba kule ndawo malunga nemizuzwana engama-15. Phinda lo msebenzi rhoqo ngamaxesha. Emva koko uphakamise imilenze ehlanganisiweyo i-30-45 degrees uze uvale kule ndawo isikhashana, ngaphantsi. Phinda le nyathelo maxesha amaninzi. Ezi zenzo zentsasa ziza kunceda umzimba wakho ukufudumala emva kokuphumla kokulala.
Ukufezekisa iziphumo ezifunwayo kunye nokuzivocavoca ekhaya, kufuneka ugcine izimo ezithile.
- Amaklasi afanele abe rhoqo.
- Kubalulekile ukuphuhlisa isethi yokuzivocavoca ngabanye, ukuze umthwalo ufumaneke kwiindawo ezingxaki. Ngokomzekelo, ukuba ufuna ukususa isisu, kufuneka usebenze ngokusebenza kwimisipha yomzimba, uqinise umqolo wakho, ngokufanelekileyo usebenze ngomthwalo kwimisipha yangemuva, njl.
- Umthwalo kufuneka ukhule kancane kancane.
- Kwakhona kuyimfuneko ukugcina ubunjani beendlela zokuzilolonga. Umzekelo, ukufudumala, amandla okusebenzisa, i-cardio exercises.
Ubunzima bokuzivocavoca ekwenzeni imidlalo ekhaya ungazihlakulela okanye ngoncedo lwenzululwazi.
Yintoni ongayikhetha yokuzivocavoca ekhaya
Into engenakuphikiswa ngumdlalo othethekileyo wezemidlalo. Akukuphela kuphela, kodwa kuya kukunika ukhuseleko ngelixa usebenza. Umzimba okhethekileyo ukhusela ekuwa, ukuvuna, ukuhluma kunye nezinye ukulimala.
Indlela elula eyanceda ukugcina amanxube kunye nemisipha kwindawo yokusebenza, kunye nokunciphisa iikhalori ezihambayo. Ukuba unalo thuba, ngoko uthenge indlela. Le simulator ayithathi indawo enkulu, inokutshintsha umthwalo. Ngexesha lokuhamba, lilahlekile ngekhigram nganye ubunzima malunga ne-12 kcal / h.
Kulungile kwakhona isitifiketi. Kwimeko efanayo, umthamo womhlaba, isivinini sokugijima, kwaye umgama ulawulwa.
Umthwalo oqaqambileyo kwimisipha unokwenziwa ngokuqhuba ibhayisikili. Nangona ngesantya esincinci, izihlunu zomzimba ziyaqhubeka zilayishiwe. Xa usebenzise izitampu, ukukhanya, intliziyo kunye nokujikeleza kwegazi ngexesha elifanayo.
Isixhobo esinokufikeleleka kakhulu sokudlala ezemidlalo yintambo yokudumbula. Ngoncedo lwakhe, unokomeleza imisipha yomva kunye nemilenze.
Kuyimfuneko ukuba indlu ibe neendlebe, kunye neesisindo ezahlukeneyo, ngomthwalo othe gqolo. Ngoxa uncedwa ngengalo ye-dumbbell, intamo, amahlombe kunye nesifuba kuqiniswa.
Kwala mabhinqa afuna ukuthenga isiqhwa esihle, i-hoop iyimfuneko. Kuyinto enqwenelekayo ukuba kufuneka ibe yinyithi. Ngesifundo esiqhelekileyo ngesigxina imizuzu engama-20 ngosuku, uya kufumana iziphumo ezilungileyo emva kweenyanga ezimbalwa.
Ukuzivocavoca ekhaya kungenziwa kumculo, ukubukela imiboniso eyintandokazi, ukuthetha nabathandekayo. Oku kulungeleka kakhulu, kuba unokudlala imidlalo ngexesha elifanelekileyo kuwe, ukulawula yonke into eyenzeka ekhaya. Kodwa ungakulibali ukuba yonke into ifanele ibe ngokumodareyitha, ukwandisa umthwalo kufuneka ube ngokunyanisekileyo emzimbeni, ukuze ungalimazi. Ukuba unengxaki zempilo, kufuneka udibane nogqirha. Mhlawumbi inxalenye yezifundo oceba ukuzenza kuya kufuneka zikhutshwe kwiinkqubo ezinzima.