Ukufaneleka ekhaya kuyindlela yokuzivocavoca, okungafani nokuthi amakilasi ayenzeka ekhaya. Ngakho-ke, ulondoloza isikhathi sakho esiningi (ungachithi isikhathi ohambweni kumaqembu okufaneleka, imali) kanye nemali. Ukuze uhlanganyele ngokufanele emzimbeni ekhaya kufanele wazi imithetho eyisisekelo yokuqeqeshwa.
Ngokushesha kuyadingeka ukunquma indawo lapho uzobe usebenza khona emzimbeni. Kufanele kube okuningi, ngoba. kuzodingeka wenze kokubili ukucindezela, nokuzivocavoca kwe-cardio, bese uqaqa, njll. Kungcono futhi ukubeka phansi imishini yakho yezemidlalo lapho.
Udinga ukunquma ngemishini yezemidlalo oyidingayo ukuze uqeqeshe. Ngokokuqala ngqa, ama-dumbbells amabili ama-1.5 kg azokwanela. Ngokulandelayo, ungakwazi ukwandisa uhlu lwakho lwemishini yezemidlalo nokuthenga: ama-dumbbells amakhulu, ukulinganisa imilenze, isinyathelo, intambo, imishini yezemidlalo, i-hulaohup, njll.
Okulandelayo, sinqume ngesikhathi, ubude nemali yokuqeqeshwa. Yiqiniso, kungcono ukwenza ukuqina ekuseni, lapho umzimba wakho usebenza, ugcwele amandla. Kodwa lokhu akuyona igunya, into esemqoka okufanele uyikhumbule ukuthi akufanele uqeqeqe ngaphambi kokuba ulale. Lokhu kuyingozi emzimbeni. Uma ufuna ukuzigcina uhle kahle, kungcono ukuthi usebenzise izikhathi ezingu-3-4 ngesonto. Ukusebenza kumele kube nemizuzu engaphezu kwengu-30. Okukhethwa kukho kungcono ngehora elilodwa (imizuzu engama-40 kungenzeka).
Kufanele ukhumbule uhlelo "olujwayelekile" lwazo zonke ukuqeqeshwa. Ukuqeqesha kumele kuqale ngokufudumala (cishe imizuzu emihlanu). Okulandelayo, ukuzivocavoca kwe-cardio kufanele kwenziwe (cishe imizuzu engu-10-15). Khona-ke isethi yokuzivocavoca isivele iqondiswe ngqo emandleni (cishe imizuzu engu-20). Futhi isigaba sokugcina esiphoqelekile sizokwelula (cishe imizuzu emi-5-8). Kwenziwe ukuze imisipha yakho ingalimazi ngemuva kokuqeqeshwa.
Okulandelayo, udinga ukunquma ngohlobo lokuqeqesha. Lokhu kungaba ukuqeqeshwa okuphelele noma ukuqeqeshwa, okuhloswe ukwenza izinhlobo ezithile zemisipha. Kuhle kakhulu uma wenza ezinye izinhlobo zokusebenza. Isibonelo, amaviki amabili wenza ukuqeqeshwa okuyinkimbinkimbi, amaviki amabili alandelayo - ukuqeqesha amaqembu omzimba ngamunye. Ukuqeqeshwa okunzima kuhloswe ekuhloleni wonke amaqembu omzimba. Futhi ungasebenzisa amaqembu omzimba owodwa kanje: ngelinye ilanga uhlela ukuqeqeshwa engxenyeni engenhla yomzimba, usuku lwesibili - engxenyeni engezansi yomzimba, ukuphumula kwezinsuku ezintathu, bese uphinda uphinda.
Kubalulekile ukukhumbula ukuthi imisipha idinga ukuphumula "kwifomu." Akudingeki ukuthi "uzidlwengule" ngokuqeqeshwa kwansuku zonke, lokhu ngeke kusetshenziswe.
Ungakwenza ngokwakho kumculo, futhi ufake okuhlukahlukene kokusebenza kwabaqeqeshi bempilo, sekuvele kunambitheka yakho.
Ukufaneleka ekhaya kungenziwa "kuhlanjululwe" ngokugijima emgwaqweni, ukugwedla intambo, ungaphinda uphazamise i-hulauchup noma enye i-hoop.
Futhi-ke, ungakhohlwa ngokudla okunempilo efanele. 50% impumelelo yomzimba omuhle ukhona!
Ngakho, ukuqina ekhaya kuyinto elula kakhulu futhi ephumelelayo. Yenza izikhathi ezingu-3-4 ngesonto, futhi emva kwesikhashana uzothola umphumela omkhulu. Umzimba wakho uzothi "Ngiyabonga kakhulu!" Inhlanhla!