Okukhethwa kahle - ukudala iklabhu yokuzivocavoca ekhaya, okungabekwa ngisho nasendlini encane. Uma wenza isinqumo esinjalo, ke okokuqala, thola ukuthi yiziphi izamamitha ezizosetshenziselwa imisebenzi yasekhaya. Okwesibili, kubalulekile ukuhlela umgomo wokuqeqesha ekhaya. Kuzo zombili lezi zimo, uzodinga usizo lomqeqeshi wezemidlalo wezemidlalo oseduze ozokhethwa kuphela ngokuzivocavoca okulula kokulahlekelwa isisindo sakho kuphela, kodwa futhi uzoxoxa ngezindlela zokuzivocavoca kanye nemvamisa yabo.
Inzuzo yokwenza impilo ekhaya iyinkululeko yokukhetha isikhathi sokuba, ngokunethezeka okungeziwe ngesikhathi samakilasi, kanye nokukwazi ukuhlanganisa lezo zivivinyo zokuzivocavoca ozithandayo kakhulu.
Ukukhethwa kwempahla
Izitolo zezemidlalo zinikeza imikhiqizo ehlukahlukene yokufaneleka. Ngakho-ke, akuyona into engafanele ukugxila kuma-simulator ezemidlalo afinyeleleka kakhulu, ahlose ukuqeqeshwa okulula ekhaya. Inguqulo engcono kakhulu yama-dumbbells ihlukana, efana ne-mini bar.
I-GANTELEY - inhle kakhulu ye-aerobics. Ukuzivocavoca umzimba okulula kakhulu okwenziwe ngosizo lwabo, kukuvumela ukuba ulondoloze umzimba wakho ngesimo esihle somzimba futhi ngokushesha ulahlekelwe isisindo, uma kudingeka. Ukuqeqesha ngezingqungquthela kungahlanganiswa, okufezwayo usebenzisa izinyathelo zomlenze.
Isibonelo. Ukuthatha ama-dumbbells, ubeke izinyawo zakho ebubanzi bezinhlombe zakho, isisu sakho sithathwe. Ekuphumuleni kuyadingeka ukwenza umthamo uqhubeke phambili. Ngalesi sikhathi, isandla sokunxele sishaya kancane, ngemva kwalokho ubuyela esimweni sokuqala. Phinda ngesandla sokunene. Ukuzivocavoca okulula kwenziwa izikhathi ezingu-15 ekuqondeni ngalunye.
Ngenxa yokuntuleka komkhuba, kuyoba nzima ukuphikisa isikhathi eside. Izikhathi eziningana ngosuku ngemizuzu engu-3-4. Lo msebenzi uhlanganiswe ngokuphelele ngokubuka i-TV, noma ukulalela umculo wakho ozithandayo.
I-SKAKALKA - isetshenziselwa izinhlobo eziningi zokuzivocavoca, eyenziwa ukulahlekelwa isisindo esisheshayo ekhaya.
Ukuzivocavoca nokukhishwa kwe-jumps phambili, emuva, ngamadolo aphezulu noma kungenzi lokhu futhi mayelana nama-jumps ahlukene amabili. Ukuqeqeshwa kwamandla ngezintambo kukuvumela ukuba uhlukanise umzimba uphakamise kusuka endaweni enezingqimba. Ngokuqondene nokuzivocavoca ngentambo yokudonsa, iqiniso lokuthi engxenyeni yehora lokugxuma okujulile kushisa inani elifanayo lamakhalori njengehora lokuzivocavoca kwe-aerobic.
Futhi-ke, ukwelula-kusetshenziselwa ukwenza okuyinkimbinkimbi, okwenziwe ngokusekelwe ezincomo zomqeqeshi wempilo, kanye nezifiso zakho siqu nezintandokazi zakho.
Isibonelo. Themba esiswini sakho, uphonsa intambo ngakwesokunene sakho. Zombili izimbambo zithathwa ngakwesokunene bese ziqinisa kancane isithende emahlombe. Inombolo yezikhathi ezinqunywe yisifiso sakho namakhono.
Amabhulogi . Ukuzikhethela kunkulu futhi kuyambala - ngokoqobo kuwo wonke amathrekhi. Amabhola asetshenziselwa ukusebenza imisipha yomzimba wonke, athuthukise ukuhamba komgogodla, futhi asetshenziselwa ukuphumula nokuphunga emaphethelweni.
Isibonelo. Ukuthatha ibhola, ulale phansi ngakwesokudla, ubambe ibhola ngezinyawo zakho ezinyaweni, ngesandla sakho sokunxele siphumule phansi, ukuqala kahle phezu kwekhanda. Gcina umhlane wakho iqonde! Ukuphefumula, ukuhlukumeza imisipha yomzimba, ngenkathi uphakamisa imilenze eqondile nebhola, bese uyinciphisa ngaphandle kokuthinta phansi. Yenziwa izikhathi ezingu-8-10 ohlangothini ngalunye lomzimba.
Vumelana, konke lokhu - ukuzivocavoca okulula, ungathola kalula isikhathi sokuziphatha kwabo esikhathini esiphakathi kwemisebenzi yasendlini. Futhi, ngesikhathi esifanayo, zona, naphezu kokubonakala okulula, zizosiza ekulahlekeni kwesisindo esisheshayo - yini enye edingekayo?
Ukuze ufinyelele amathuluzi atholakalayo, udinga ukwengeza ibhayisikili yokuzivocavoca noma isitatimende sokubhala, emva kwalokho uthola isethi ephelele ekamelweni lokufaneleka lomkhaya. Uma kunokwenzeka, engeza lesi sinyathelo sokusetha - ithuluzi elibalulekile lokuqeqesha imilenze nemisipha yobuningi.
Izinhlobonhlobo zemishini yezemidlalo nemishini yokufaneleka imkhulu kakhulu. Amakilasi asekhaya ayindlela enhle yokuzifaka ngendlela ehle kakhulu yomzimba. Noma yiliphi isethi yokuzivocavoca ozikhethelayo kufanele kuthathe okungenani ingxenye yesigamu sehora, futhi inhloso yalo enkulu ukuqeqesha wonke amaqembu omzimba. Ekugcineni, umphumela wokuqeqeshwa okunjalo akuyona nje isibalo esincane kakhulu nesisindo esiqinile, kodwa nesimo sengqondo esihle.
Iyini isikhathi nokujwayela kokufaneleka komzimba? Kuxhomeke ngokuphelele kuwe. Amakilasi angaba umkhuba, alethe isidingo semvelo, noma izinzuzo ezivela kubo ziyoba ezimbalwa. Kubalulekile ukukhumbula ukuthi umgomo ohlose ngawo uyinani elikhangayo nempilo enhle, futhi njengoba umzimba unomkhuba woku "ukujwayela" isenzo esithile sezenzo futhi umphumela wabo wehla, ngakho-ke zonke izinyanga ezintathu isethi yokuzivocavoca okufanele kwenziwe kumele ishintshwe.
Futhi isimo esisodwa esibaluleke kakhulu sempumelelo. Uma ngabe unqume ukutadisha ekhaya, inkulumo ethi "Ngizokwenza kusasa" isuka kolwazi lwakho lwamazwi kuze kube phakade. Uma ungeke ukwazi ukwenza lokhu, kungcono ukuya kwiklabhu yokuzivocavoca, ngaphansi kwephiko lokukhathalela lomqeqeshi womuntu siqu.