Wonke umuntu unezikhathi ezinjalo empilweni yakhe lapho kuvela imicabango mayelana nobuhle bomzimba wakhe. Wonke umuntu uqala ukuzibuza ukuthi angasusa kanjani isisu, indlela yokuqinisa umshini wokushicilela, ukususa amakhilogremu angaphezu kwamadokodo, njll Imisebenzi yemidlalo izosiza ukulungisa zonke izinkinga. Kodwa abaningi abanaso isikhathi sokuya emaceleni ezemidlalo, abanye bavele bazizwe benamahloni, ngakho-ke ungasebenzisa izinto ezinjengokudlala imidlalo ekhaya.
Ungaqala kanjani ukudlala ezemidlalo ekhaya
Ekuseni, ngaphandle kokuphuma embhedeni, zama ukwenza lokhu okulandelayo. Saka izandla zakho ezinhlangothini, ulele ngemuva kwakho, uguqe amadolo akho. Phakamisa emuva, uncike emahlombe nasekhanda, ngenkathi ukhulula imisipha yentamo nezandla. Bamba kule ndawo cishe imizuzwana emihlanu. Bese, wehlisa emuva futhi uphumule ngesikhathi esifanayo. Yenza lo msebenzi izikhathi eziningana.
Ukulala emhlane wakho, ngokugcwele udonsa isisu sakho. Bamba kule ndawo cishe imizuzwana engu-15. Phinda lo msebenzi izikhathi eziningana. Bese uphakamisa imilenze ehlangene 30-45 degrees bese uvale kule ndawo isikhashana, ephansi. Phinda lesi sinyathelo izikhathi eziningana. Lezi zivivinyo zakusihlwa zizosiza umzimba wakho ukufudumala emva kokuphumula kokulala.
Ukufezekisa imiphumela oyifunayo ngezivivinyo zasekhaya, kufanele ugcine izimo ezithile.
- Amakilasi kufanele abe njalo.
- Kudingekile ukuthuthukisa isethi yokuzivocavoca ngabanye, ukuze umthwalo cishe ube sezingxenyeni zenkinga. Isibonelo, uma udinga ukususa isisu, bese udinga ukuzivocavoca ngomphumela emisipha yomzimba, uqinise umhlane wakho, ukuzivocavoca ngendlela efanele ngomthwalo emisipha yangemuva, njll,
- Umthwalo kufanele ukhule kancane kancane.
- Futhi kuyadingeka ukugcina uhlobo oluhlelekile lwezivivinyo. Isibonelo, ukufudumala, amandla wokuzivocavoca, umzimba we-cardio.
Ukuyinkimbinkimbi yokuzivocavoca kokwenza imidlalo ekhaya ungathuthuka noma ngosizo lochwepheshe.
Yini ongayikhetha yokuzivocavoca ekhaya
Into engenakuqhathaniswa nayo imidlalo ekhethekile yezemidlalo. Akuyona nje kuphela elula, kodwa futhi izokunikeza ukuphepha ngenkathi wenza izivivinyo. Umuthi okhethekile ukuvikela ukuwa, ukulimaza, ukulimaza nokunye ukulimala.
Indlela elula esisiza ukugcina amalunga nemisipha esimweni sokusebenza, kanye nokunciphisa ama-calories ukuhamba. Uma unethuba, khona-ke uthenge umgwaqo. Le simulator ayithathi isikhala esikhulu, ingakwazi ukulungisa umthwalo. Ngesikhathi sokuhamba, ilahlekile kilogram ngayinye yesisindo cishe 12 kcal / h.
Futhi kuhle i-treadmill. Esikhathini simulator esinjalo, umthamo wendawo, ijubane lokugijima, futhi ibanga lilawulwa.
Umthwalo omuhle kakhulu emisipha ingenziwa ngokwenza ibhayisikili yokuzivocavoca. Ngisho ngejubane elincane, imizimba yomzimba ilayishwa njalo. Lapho usebenzise izitimela, ukukhanya, inhliziyo nokujikeleza kwegazi ngesikhathi esisodwa.
Imishini efinyeleleka kakhulu yokudlala imidlalo ekhaya iyintambo yokudlula. Ngosizo lwakhe, ungakwazi ukuqinisa imisipha yangemuva nemilenze.
Kuyadingeka endlini ukuthi ibe nezimbumbulu, nezisindo ezahlukene, ngomthwalo osindayo. Ngosizo lensimbi ye-dumbbell, intamo, amahlombe nesifuba kuqiniswa kahle.
Kulabo besifazane abafuna ukuthenga isiqhwa esihle, i-hoop iyadingeka. Kuyinto efiselekayo ukuthi kufanele ibe yensimbi. Ngesifundo esivamile esiyindilinga emaminithi angu-20 ngosuku, uzothola imiphumela emihle emva kwezinyanga ezimbalwa.
Ukuzivocavoca ekhaya kungenziwa kumculo, ukubukela imibukiso oyithandayo, ukukhuluma nabathandekayo. Lokhu kulula kakhulu, ngoba ungadlala imidlalo ngesikhathi esifanele kuwe, ulawule konke okwenzeka ekhaya. Kodwa ungakhohlwa ukuthi konke kufanele kube ngokulinganisa, ukwandisa umthwalo kufanele ube kancane kancane emzimbeni, ukuze ungalimazi. Uma unezinkinga zempilo, kufanelekile ukubonana nodokotela. Mhlawumbe ingxenye yezivivinyo ozihlelayo kuzodingeka zikhishwe eziyinkimbinkimbi.