Abaninzi banquma ukulahlekelwa isisindo ekhaya, ngaphandle kokuthenga umrhumo kwiqela lezempilo. Oku kukuvumela ukuba ulondoloze ixesha kunye nemali, kodwa kuphela abo bantu abanamandla baya kuba namandla okumelana nolawulo loqeqesho. Ukuba unesiqiniseko sokuthi usegxeni, kuyafaneleka ukuba ucinge ngaphambi koqeqesho lwenkqubo yakho, kubandakanywa kuyo iziqheliselo ezisisiseko ekhaya lokulahleka kwesisindo.
Izenzo ezilula zokulahlekelwa ubunzima ekhaya
Ngokujonga ukuba awuyi kulawulwa ngumqeqeshi onokukuxelela ukuba wenza into engalunganga, kufuneka ukhethe ukusetyenziswa okulula nangokuqhelekileyo. Sinikeza inkathazo, eya kubandakanya ukusetyenziswa okuyisiseko kuzo zonke iingxaki. Uludwe luya kubandakanya:
- Ukufudumala ngokubanzi kumalungu.
- I-Cardio isebenzisa (kwikhaya intambo yokudumbula iyatholakala).
- Izikwere zeenqwanqwa.
- Ukuwa ngemilenze emihle.
- Ukuzivocavoca kwenkcenkceshela yamantombazana (ekhaya ungasebenzisa i-hoop rhoqo, esitratweni - ibha engqamlekileyo).
- Ukutshintshela isifuba.
Ukuzivocavoca kwabesetyhini ekhaya ukwenza rhoqo, ubuncinane ama-3-4 ngeveki. Kuphela le ndlela iza kukuvumela ukuba ulahlekelwe ngumzimba.
Ukuzivocavoca ekhaya ekhaya
Cinga ngolu hlobo olucetywayo lwenzululwazi ngokubanzi. Inokuthi yenziwe kokubili kusasa nangokuhlwa, ngokubaluleke kakhulu, kungekudala emva kokutya kwaye kungekudala ngaphambi kokutya.
- Ukufudumala amajoyina. Yenza ukujika kunye nokuthambekela kwentloko, ukuguqula amanxeba kwizibonda, izibonda, amahlombe, amaqaqa, amadolo. Gweba amajoyina omlenze kwaye wenze i-back and out inclinations ukufudumala umlenze.
- Cardio. Thatha intambo kwaye ugxume nayiphi na indlela 5-10 imizuzu. Ukuba awukwazi ukwenza oku ngaphandle kwekhefu, yenza ngokuphazamiseka, ngexesha oya kuyo kwisinyathelo esilula, kodwa akukho mzekelo ungayeki.
- Ngaba ama- squats anesithuba esiphezulu sokubuyiswa kwamatye emva. Kwimeko ephantsi kunokwenzeka, i-angle engadini iya kuba ngama-90 degrees. Ngaba iiseti ezi-3 zamaxesha angama-15-20.
- Yenza ukuhlaselwa kweklasi. Imisongo ingatshintshwa ngokuxhuma, oku kuya kwandisa ukusetyenziswa kweekhalori. Yenza iisethi ezili-15 zamaxesha angama-15 ngomlenze ngamnye.
- Kuba ulobo kunye nomshicileli u- hoop uphelele, kulunge ngakumbi. Yiguqule imizuzu eyi-10 kwicala ngalinye. Ukuba uhlala kwisitrato, kungcono ukwenza ikona yeklasi ngemilenze eqondileyo (ukuphakamisa imilenze ngaphandle kwe-vis). Kule meko, kufuneka wenze iiseti ezi-3 zokuphindaphinda 10-15.
- Yenza i-classic push-ups ukusuka kumgangatho : iiseti ezi-3 zama-5-15 amaxesha.
Emva kokuyinkimbinkimbi, kuyinto enqwenelekayo ukwenza i-standard standard elula ukunciphisa intlungu kwiimisipha emva koqeqesho.