PT: Uyenza njani iGímñásíá Equípamenó eLungileyo ekhaya?

Ukomelela kubalulekile ukugcina impilo esempilweni, kwaye ukuba nezixhobo ezifanelekileyo zokuzilolonga ekhaya kunokuba luncedo olukhulu. Kweli nqaku, siza kuphonononga indlela yokwenza izixhobo zokuzilolonga ekhaya, sithathela ingqalelo iimfuno zomntu ngamnye kunye neenjongo zakhe. Ukusuka koomatshini abasisiseko ukuya kwizincedisi eziphezulu, siya kufumanisa ezona ndlela zibalaseleyo zobuchwephesha ezifumanekayo kwimarike ukuze sibe namava oqeqesho olusebenzayo nolukhululekileyo olusuka kwintuthuzelo yekhaya. Ukuba ujonge indlela yokwandisa ukuzilolonga kwakho ekhaya, ukwindawo elungileyo. Masingene ngaphakathi emhlabeni yokwenza ezona zixhobo zibalaseleyo zokuzilolonga ekhaya!

1. Yintoni uqeqesho lokuzilolonga ekhaya?

Uqeqesho lokuzilolonga ekhaya yindlela efanelekileyo nesebenzayo yokuhlala umile ngaphandle kokuya kwindawo yokuzivocavoca okanye ukutyala imali kwizixhobo ezibiza imali eninzi. Ngokufika kobhubhani we-COVID-19, abantu abaninzi baye baqala ukukhangela ezinye iindlela zokuqhubeka nokuzilolonga besuka kumakhaya abo. Ngethamsanqa, zininzi izinto onokukhetha kuzo kunye nezixhobo ezifumanekayo kwabo banqwenela ukuqalisa inkqubo yokuzilolonga ekhaya.

Enye yezinto zokuqala eziqwalaselwayo xa uqalisa umthambo wokuzilolonga ekhaya kukuseka indawo yokuzilolonga ezinikeleyo. Oku kunokuba lula njengokucoca indawo kwigumbi lokuhlala okanye ukusebenzisa indawo yangaphandle, njengeyadi yangasemva. Kubalulekile ukuqinisekisa ukuba kukho indawo eyaneleyo yokuhamba ngaphandle kwezithintelo kunye nokuba indawo engqongileyo ikhuselekile kwaye ikhululekile.

Emva kokuba indawo efanelekileyo yenziwe, lixesha lokukhetha umthambo ochanekileyo kunye neendlela eziqhelekileyo. Kukho iintlobo ngeentlobo zeenketho ezikhoyo, ukusuka kwi-cardio workouts ukuya kumandla kunye nokuguquguquka kokusebenza. Abanye abantu bakhetha ukulandela izifundo zokufundisa kwi-intanethi okanye basebenzise usetyenziso loqeqesho, ngelixa abanye bekhetha ukwenza ezabo iindlela zobuqu. Nokuba yeyiphi na indlela ekhethiweyo, kubalulekile ukuba uqale ngokucothayo kwaye ngokuthe ngcembe wandise ukuqina ukuze ugweme ukulimala kunye nokufezekisa iziphumo ezizinzileyo ekuhambeni kwexesha.

2. Iingenelo zokuba nezixhobo ezifanelekileyo zokuzilolonga ekhaya

Ukuba nezixhobo ezifanelekileyo zokuzilolonga ekhaya kunokuba neenzuzo ezininzi kwimpilo yethu. impilo kunye nokuphila. Okokuqala, kusinika ithuba lokwenza umthambo ngaphandle kokuya kwindawo yokuzivocavoca, nto leyo egcina ixesha kwaye yenza kube lula ngathi ukwenza umthambo rhoqo. Ukongeza, ukuba noomatshini abahlukeneyo kunye nezixhobo zisivumela ukuba sisebenze amaqela ahlukeneyo emisipha ngokufanelekileyo kwaye silungelelanise umthambo kwiimfuno zethu ezithile.

Enye yeenzuzo eziphawulekayo kukulula. Ukuba nejimu ekhaya kuthetha ukuba sinokuziqeqesha nangaliphi na ixesha lemini, ngaphandle kokuxhomekeka kwiiyure zokuvula iziko lezemidlalo. Oku kusenza sibe bhetyebhetye ngakumbi ukuze silungele ukuzilolonga kwethu kwimisebenzi yethu yemihla ngemihla. Ukongezelela, ukuba nezixhobo ezikufutshane kuyasikhuthaza ukuba singaguquki yaye siqeqesheke kuqheliselo lwethu lomthambo.

Enye inkalo ebalulekileyo kukuba ngasese. Abantu abaninzi baziva bengakhululekanga ngokwenza umthambo esidlangalaleni, mhlawumbi ngenxa yentloni okanye ukoyika ukugwetywa. Ukuba nejimu ekhaya kusivumela ukuba senze umthambo kwindawo esondeleyo kunye neyobuqu, ngaphandle kokukhathazeka ngokujonga kwabanye. Oku kunokuba luncedo ngakumbi kwabo baqala inkqubo yabo yoqeqesho kwaye bafuna ukuzithemba ngaphambi kokuba bajongane nendawo kawonke-wonke.

3. Izinto ezibalulekileyo zokuseka indawo yokuzivocavoca yasekhaya

Xa useka indawo yokuzivocavoca yasekhaya, kubalulekile ukuba ube nezinto eziyimfuneko eziya kukuvumela ukuba wenze imithambo yakho yesiqhelo. ngokufanelekileyo. Ezi zinto aziyi kukunceda ufezekise iinjongo zakho zempilo, kodwa ziya kukunika intuthuzelo kunye nokhuseleko ngexesha lokuzilolonga. Nazi ezinye zezinto ezibalulekileyo ezinokuthi zingabikho kwindawo yakho yokuzivocavoca yasekhaya:

- Oomatshini bokwenza umthambo: Ukuba noomatshini bokwenza umthambo kuya kukuvumela ukuba usebenze amaqela ahlukeneyo emisipha ngendlela ethe ngqo. Abanye oomatshini abasisiseko onokuthi ubathathele ingqalelo yibhayisekile emileyo, i-treadmill, umatshini wokukhwela, kunye ne-elliptical. Qinisekisa ukuba ukhetha umgangatho, oomatshini abalungelelanisiweyo ukuze bahambelane neemfuno zakho.

- Ubunzima kunye needumbbells: Ubunzima kunye nee-dumbbells zibalulekile ekuphuhliseni amandla kunye nemisipha ye-toning. Ukongeza, bakubonelela ngeendlela ezahlukeneyo zokuzilolonga onokuthi uzenze. Kuyacetyiswa ukubala ngomdlalo yeedumbbells zobunzima obahlukeneyo ukuze ukwazi ukonyusa ukuqina kokusebenza kwakho njengoko ufumana amandla ngakumbi.

4. Ungakhetha njani iintsimbi ezifanelekileyo kuqeqesho lwakho lwesiqhelo

Ukuba ujonge ukukhetha iintsimbi ezifanelekileyo kwindlela yakho yoqeqesho, kubalulekile ukuqwalasela izinto ezininzi. Okokuqala, kufuneka uqwalasele inqanaba lakho lokufaneleka kunye neenjongo zoqeqesho. Ukuba ungumqali, kuyacetyiswa ukuba uqale ngeentsimbi ezilula ukuphepha ukwenzakala kwaye uvumele umzimba wakho ukuba uqhelane nomsebenzi. Ngakolunye uhlangothi, ukuba sele unamava okuphakamisa iintsimbi, unokukhetha iintsimbi ezinzima ezicela umngeni kuwe kwaye zikuvumela ukuba wandise amandla akho kunye nokunyamezela.

Enye inkalo omele uyiqwalasele luhlobo lomthambo oya kuwenza. Ukuba uqeqesho lwakho lwesiqhelo lugxile kukuzivocavoca kwamandla, okufana ne-squats okanye i-bench presses, kuyacetyiswa ukuba usebenzise izisindo ezinzima ezikuvumela ukuba wenze ukuphindaphinda okumbalwa ngokuqina okukhulu. Ngakolunye uhlangothi, ukuba injongo yakho kukwandisa ukunyamezela kwe-muscular, njengakwimeko yesekethe okanye i-aerobic exercises, kungcono ukhethe iintsimbi ezilula kwaye wenze inani eliphezulu lokuphindaphinda.

Ukukhetha iintsimbi ezifanelekileyo, kukwabalulekile ukunikela ingqalelo kubuchule bakho bokuphakamisa. Kuya kufuneka ukhethe ubunzima obucela umngeni kuwe kodwa onokuthi uphakamise ngobuchule obufanelekileyo. Ukuba ufumanisa kulula kakhulu ukuphakamisa ubunzima, mhlawumbi kufuneka unyuse ubunzima. Ngakolunye uhlangothi, ukuba iintshukumo azikhululeki okanye ufumanisa kunzima ukugcina ifom enhle, kufuneka ucinge ukunciphisa ubunzima uze ufumane okulungileyo. Ukongeza, kubalulekile ukukhumbula ukuba amandla akho okuphakamisa anokutshintsha ngokuhamba kwexesha njengoko ufumana amandla kunye nonyamezelo, ngoko luluvo oluhle ukulungisa iintsimbi ngamaxesha athile.

5. Oomatshini abangcono kakhulu be-cardio ukuqeqesha ekhaya

Ukuba ufuna enye indlela esebenzayo ukuqeqesha i-cardio ngaphandle kokushiya ikhaya, ungakhathazeki, zininzi iinketho ezikhoyo! Apha sibonisa ezinye zezona matshini zibalaseleyo ze-cardio onokuthi uzisebenzise ekuthuthuzelekeni kwekhaya lakho.

1. I-Treadmill: Omnye woomatshini be-cardio abadumileyo kunye nabasebenza ngeendlela ezininzi yi-treadmill. Ngesi sixhobo, unokuhamba okanye ubaleke ngeendlela ezahlukeneyo ngokuxhomekeke kukhetho lwakho kunye neemfuno. Uyakwazi ukulungelelanisa isantya kunye nokuthambekela ukwandisa ubunzima bomsebenzi. I-treadmill ilungele ukutshisa iikhalori kunye nokuphucula ukunyamezela kwentliziyo yakho!

2. Ibhayisikili emileyo: Ukuba ukhetha ukhetho olunempembelelo ephantsi, ibhayisekile emileyo ikulungele wena. Ngesi sixhobo, unokunyola ngokutyibilikayo ngaphandle kokubeka uxinzelelo olukhulu kumalungu akho. Njenge-treadmill, ibhayisekile emileyo ikuvumela ukuba ulungelelanise ukuxhathisa ukuze ulungelelanise umthambo kwinqanaba lakho lokufaneleka. Yeyona ndlela ilungileyo yokomeleza imilenze yakho kunye nokuphucula unyamezelo lwe-aerobic!

3. Umatshini wokugwedla: Umatshini wokugwedla uyindlela epheleleyo yokusebenza umzimba wonke kunye nokuphucula inkqubo ye-cardiovascular system. Esi sixhobo silinganisa intshukumo yokubheqa emanzini kwaye sibonelela ngomthambo onempembelelo ephantsi kodwa enobunzima obuphezulu. Xa ubheqa, uya kusebenza izihlunu zomqolo, iingalo, imilenze kunye nezisu. Lolona khetho lubalaseleyo lokutshisa amanqatha kunye nethoni yomzimba wonke!

Ngalo lonke ixesha ukhumbule ukudibana nomqeqeshi wezempilo okanye umqeqeshi wakho ngaphambi kokuba uqale naluphi na uhlobo lwenkqubo yoqeqesho lwasekhaya. Kwakhona, qiniseka ukuba ulandela imiyalelo yokhuseleko lomenzi ukuba usebenzise ngokufanelekileyo nawuphi na umatshini we-cardio. Khetha eyona uyithanda kakhulu kwaye uqalise ukonwabela izibonelelo zoqeqesho lwe-cardio ekhaya!

6. Izixhobo zokusebenza ezininzi zokwandisa indawo yakho yoqeqesho ekhaya

Indlela esebenzayo yokwandisa indawo yakho yokuzilolonga yasekhaya kukusebenzisa izixhobo ezinemisebenzi emininzi. Ezi zixhobo zenzelwe ukubonelela ngeendlela ezahlukeneyo zokuzilolonga kwisixhobo esinye, ukwenza uninzi lwendawo ekhoyo. Ukongeza, banikezela ngamathuba okwenza umthambo opheleleyo nosebenzayo ngaphandle kwesidingo sokuba noomatshini abaninzi abathatha indawo.

Esinye sezona zixhobo zidumileyo ze-multifunctional sisikhululo sokuzilolonga sonke. Esi sikhululo sidibanisa izinto ezahlukeneyo ezifana neepulleys, imivalo yokutsala, iibhentshi kunye nobunzima, phakathi kwezinye. Ngesi sixhobo, kunokwenzeka ukwenza uluhlu olubanzi lweendlela zokuzivocavoca ezibandakanya amaqela ahlukeneyo emisipha. Ukongeza, iimodeli ezininzi zineenketho zohlengahlengiso lobunzima kunye nobude, okuvumela uqeqesho ukuba lulungelelaniswe neemfuno zomntu ngamnye.

Olunye ukhetho olunomdla lwezixhobo ezisebenzayo yibhentshi yobunzima obuhlengahlengiswayo. Le bhentshi ikuvumela ukuba wenze umthambo obanzi wokuzilolonga, njengokucinezela ibhentshi, iikettlebells, ukuhlala, phakathi kwabanye. Inzuzo yolu hlobo lwebhentshi kukuba lunokulungelelaniswa kwii-angles ezahlukeneyo kunye nezikhundla, ezibonelela ngamathuba okusebenza ngokufanelekileyo amaqela emisipha ahlukeneyo. Ngaphezu koko, ezinye iimodeli ziquka ii-barbell kunye nabaphethe ii-dumbbell, ezibonelela ngokuguquguquka ngakumbi.

7. Iingcebiso zokukhetha ibhayisekile yokuzivocavoca esemgangathweni

Kukho izinto ezininzi ekufuneka ziqwalaselwe xa khetha ibhayisekile umgangatho umile. Okokuqala, kufuneka uthathele ingqalelo uhlobo lokuchasa olunikezwa yibhayisekile. Iibhayisekile ezimileyo zihlala zineentlobo ezimbini zokuxhathisa: imagnethi kunye ne-friction. Ukumelana nemagnethi kuthule kwaye kugudileyo, ngelixa ukuxhathisa ukukhuhlana kuthande ukuba nomsindo kwaye kufuna ulondolozo olungakumbi.

Enye into ebalulekileyo ekufuneka iqwalaselwe bubukhulu kunye nobunzima bebhayisekile. Ufuna ukuqiniseka ukuba ibhayisekile inobunzima obufanelekileyo bomzimba wakho kwaye izinzile ngokwaneleyo ukuxhasa ubunzima bakho ngexesha lokuzilolonga. Ukongeza, kubalulekile ukuba ulungelelanise ubude besihlalo kunye nee-handlebars ukuze uqinisekise indawo ekhululekile kunye ne-ergonomic ngexesha lokuzilolonga.

Kwakhona kuyacetyiswa ukuba uhlolisise iimpawu ezongezelelweyo zebhayisikili. Ezinye iibhayisekile zokuzilolonga ezisemgangathweni zibonelela ngeempawu eziphucukileyo, ezinje ngokuba ngabahloli besantya sentliziyo, iinkqubo zoqeqesho olusetwe kwangaphambili, kunye nokunxibelelana neeapps zokuqina. Ezi mpawu zinokukunceda ulandele inkqubela yakho kwaye uhlale unomdla ekusebenzeni kwakho. Ungalibali ukujonga iwaranti yemveliso kunye nophononongo lwabathengi. abanye abasebenzisi phambi kokuba wenze isigqibo sokugqibela.

Khumbula ukuba ukukhetha ibhayisekile yomthambo esemgangathweni kubalulekile ukuqinisekisa amava oqeqesho afanelekileyo kunye nokugcina impilo yakho. zikwimeko entle. Ukulandela ezi ngcebiso, uya kuba kwindlela efanelekileyo yokufumana ibhayisekile efanelekileyo kwiimfuno zakho. Fumana okuninzi ekusebenzeni kwakho kubutofotofo bekhaya lakho ngebhayisekile yomthambo esemgangathweni!

8. Uyilwa njani inkqubo esebenzayo yokuzilolonga ekhaya

Ukuba nenkqubo yokuzilolonga esebenzayo ekhaya kubalulekile ukuze uhlale usempilweni kwaye usempilweni. Apha ngezantsi, sibonisa ezinye izitshixo zokuseka inkqubo esebenzayo eqhelana neemfuno kunye neenjongo zakho:

• Misela iinjongo zakho zoqeqesho: Ngaba uyafuna ukulahlekelwa isisindo, ithoni yemisipha yakho okanye uphucule ukunyamezela kwakho kwe-cardiovascular? Cacisa ngokucacileyo into ofuna ukuyizuza ukuze ulungelelanise inkqubo yakho ngokufanelekileyo.
• Khetha imithambo efanelekileyo: Kukho iintlobo ngeentlobo zokhetho lokuzilolonga ekhaya, ukusuka kwimithambo yentliziyo efana nokutsiba intambo okanye ukwenza i-burpees, ukuya kwimithambo yokuqina efana ne-push-ups okanye i-squats. Khetha ezo mthambo uwuthandayo nezihambelana neenjongo zakho.
• Misela ucwangciso oluthe rhoqo: Kubalulekile ukuseka ishedyuli eqhelekileyo yoqeqesho lwakho lwasekhaya. Oku kuya kukunceda ugcine uqeqesho kwaye wenze umthambo ube yinxalenye yobomi bakho rhoqo. Khetha ixesha losuku apho uziva unamandla kwaye uzibophelele ekubambeleleni kulo.

Nje ukuba ulungelelanise inkqubo yakho yokuzilolonga ekhaya, khumbula ukulandela ezi ngcebiso zongezelelweyo ukuze ufumane iziphumo ezingcono:

• Ukufudumala ngaphambi kweseshoni yoqeqesho nganye: Yenza ukuzivocavoca kunye nokuhamba ukuze ulungiselele imisipha yakho kwaye ukhusele ukulimala.
• Shintsha indlela yakho yesiqhelo: Guqula imithambo yakho rhoqo ukuze uhlale unomdla kwaye usebenze amaqela ahlukeneyo emisipha.
• Qinisekisa ukuba unendawo eyaneleyo: Qinisekisa ukuba unendawo eyaneleyo yokwenza umthambo ngendlela ekhuselekileyo kwaye ukhululekile. Ukuba kuyimfuneko, hambisa ifenitshala okanye ufumane indawo ngaphandle.

9. Amaqhinga okugcina inkuthazo kuqeqesho ekhaya

Ukugcina inkuthazo yokuqeqesha ekhaya kunokuba lucelomngeni, kuba asinayo indawo esingqongileyo kunye nezixhobo zokwenza umthambo. Nangona kunjalo, kukho izicwangciso ezisebenzayo ezinokukunceda uhlale ukhuthazwa kwaye ufezekise iinjongo zakho zoqeqesho. Nazi ezinye izicwangciso onokuthi uzisebenzise:

• Misela iinjongo ezicacileyo nezifikelelekayo: Chaza usukelo olusengqiqweni onokulufikelela ngexesha elithile. Oku kuya kukunceda uhlale unomdla kwaye ube nombono wenkqubela phambili.
• Yenza isiqhelo: Misela ishedyuli emiselweyo yoqeqesho lwakho ekhaya. Oku kuya kukunceda uvelise umkhwa kwaye wenze ubume kubomi bakho bemihla ngemihla. Gcina ukuzibophelela kwakho kwaye usihloniphe ngokungathi sidinga elibalulekileyo.
• Guqula inkqubo yakho yoqeqesho: Yenza iintlobo ezahlukeneyo zemithambo ukuthintela isithukuthezi kwaye ugcine inkuthazo. Ungatshintshana phakathi kwemithambo yentliziyo, amandla kunye nokuguquguquka. Unokuzama imisebenzi emitsha efana nePilates, yoga, okanye intambo yokutsiba.

Gcina imo engqongileyo efanelekileyo: Yenza indawo efanelekileyo yoqeqesho lwakho ekhaya. Qinisekisa ukuba unendawo eyaneleyo yokuhamba-hamba kwaye wenze imithambo ngokuchanekileyo. Ukongeza, unokuseta indawo ngomculo okhuthazayo okanye usebenzise imibala kunye nezinto ezikukhuthazayo.

Funa inkxaso: Yabelana ngeenjongo zakho zoqeqesho kunye nosapho okanye nabahlobo, unokufumana amaqabane oqeqesho olubonakalayo. Ninokukhuthazana kwaye nihlale nizibandakanya. Unokukhangela inkuthazo kuluntu lwe-intanethi, apho uya kufumana amabali empumelelo kunye neengcebiso ezivela kubantu ababelana ngokuthanda kwakho ngoqeqesho lwasekhaya.

10. Iingqwalasela ezibalulekileyo xa useka indawo yokuzivocavoca yasekhaya

Xa useka i-gym yasekhaya, kubalulekile ukuqwalasela izinto ezininzi eziza kuqinisekisa amava aphumeleleyo kunye akhuselekileyo. Yabasebenzisi. Nazi iingongoma ezibalulekileyo ekufuneka uziqwalasele:

1. Indawo ekhoyo: Ngaphambi kokuthenga nasiphi na isixhobo, kubalulekile ukuvavanya indawo ekhoyo kwaye ubone ukuba ingakanani indawo eya kwabelwa indawo yokuzivocavoca yasekhaya. Kubalulekile ukuba kubekho indawo eyaneleyo yokuhamba ngokukhululekileyo xa usenza umthambo kwaye uqinisekise ukuba izixhobo ozikhethayo zingena ngokuchanekileyo kwindawo ekhoyo.

2. Ukukhetha izixhobo: Kukho iintlobo ngeentlobo zezixhobo zokuzilolonga onokukhetha kuzo, ezinje ngoomatshini be-cardio, iintsimbi, iibhentshi zamandla, njl. Xa ukhetha izixhobo, kubalulekile ukuba uthathele ingqalelo iinjongo zoqeqesho lomntu kunye nezinto ozikhethayo. Ukongeza, umgangatho kunye nokuqina kwesixhobo kufuneka kuqwalaselwe, kunye nohlahlo lwabiwo-mali olukhoyo.

3. Ukhuseleko kunye nentuthuzelo: Ukhuseleko ngumba osisiseko xa useka indawo yokuzivocavoca yasekhaya. Kucetyiswa ukuba ulandele imiyalelo yokhuseleko kwisixhobo ngasinye kwaye uyisebenzise ngokuchanekileyo ukuphepha ukulimala. Kwakhona kubalulekile ukuqinisekisa ukuba indawo yokuzivocavoca ikhanya kakuhle kwaye ayinamiqobo. Ukongeza, izixhobo ezinje ngeerabha zongezwa ukukhusela umgangatho kunye neetawuli ukuze zihlale zomile ngexesha lokuzilolonga.

11. Uyivavanya njani inkqubela yakho kwaye uhlengahlengise izixhobo zakho zomthambo wasekhaya

Ukuphonononga inkqubela yakho kunye nohlengahlengiso lwezixhobo zakho zomthambo zasekhaya kubalulekile ukuze ufumane iziphumo ezizezona zilungileyo kuqeqesho lwakho. Nanga amanye amacebiso ekufuneka uwakhumbule:

1. Yenza uvandlakanyo lomzimba: Ngaphambi kokuqala nayiphi na inkqubo yoqeqesho, kubalulekile ukuvavanya imeko yakho yangoku yomzimba. Unokulinganisa ubunzima bakho, amanqatha omzimba, umjikelezo wesinqe kunye nezinye izikhombisi ezifanelekileyo. Oku kuya kukuvumela ukuba ulandele inkqubela yakho kwaye uhlengahlengise iinjongo zakho njengoko kuyimfuneko.

2. Yenza uvavanyo lokuxhathisa: Iimvavanyo zokuxhathisa ziya kukunceda uvavanye amandla akho emisipha kunye namandla entliziyo. Unokwenza imithambo efana ne-push-ups, squats, kunye ne-burpees ukuvavanya amandla akho, kwaye ubaleke okanye umise uvavanyo lwexesha lebhayisekile ukulinganisa umthamo wakho wentliziyo.

3. Mamela umzimba wakho: Ngexesha lokuzilolonga, kubalulekile ukunikela ingqalelo kwimiqondiso ethunyelwa ngumzimba wakho. Ukuba uziva iintlungu ezigqithisileyo okanye ukungonwabi, kubalulekile ukuba uyeke kwaye uhlengahlengise izixhobo zakho okanye indlela yoqeqesho. Musa ukuzityhala ngaphaya kwemida yakho, njengoko oku kunokukhokelela ekwenzakaleni.

12. Iindlela ezizezinye zezoqoqosho zokwakha izixhobo zomthambo ezilungileyo ekhaya

Ukudibanisa izixhobo ezifanelekileyo zomthambo wasekhaya akufuneki kube ngumsebenzi obiza imali eninzi. Kukho ezinye iindlela ezifikelelekayo eziya kukuvumela ukuba ube nayo yonke into oyifunayo ukugcina uqheliselo lwakho lomthambo ngaphandle kokuchitha intywenka yemali. Ngezantsi, sibonisa ezinye iinketho ukuze ukwazi ukuzakhela eyakho ijim yasekhaya ngaphandle kokwaphula uhlahlo lwabiwo-mali lwakho.

1. Izixhobo ezisisiseko: Into yokuqala ekufuneka uyiqwalasele zizinto ezisisiseko eziza kukuvumela ukuba wenze imithambo eyahlukeneyo. Ezi ziquka i-mat ye-sit-ups kunye nokwelula, ii-dumbbells zobunzima obuhlukeneyo, ibha yokutsalwa onokuthi uyibeke emnyango, kunye nebhendi yokumelana. Ezi zinto ziya kukuvumela ukuba usebenze amaqela ahlukeneyo emisipha kwaye wenze umthambo wokuqina kunye nokuxhathisa.

2. Ezinye iindlela zokwenziwa ekhaya: Ukuba awunayo imali yokutyala kwizixhobo zobungcali, ungayenza Ukusebenzisa izinto onazo ekhaya ukuphucula ijim yakho. Umzekelo, ungasebenzisa izinyuko zakho ukwenza umthambo wokunyathela, isitulo ukwenza umthambo we-triceps okanye ibhentshi ephuculweyo yokunyusa iintsimbi, intambo okanye itawuli ukwenza umthambo wokuxhathisa, kunye neebhotile ezizaliswe ngamanzi njengezisindo.

13. Izitshixo zokuthintela ukulimala ngexesha loqeqesho ekhaya

Ukuthintela ukulimala ngexesha loqeqesho ekhaya, kubalulekile ukuthatha amanyathelo okhuseleko kwaye ulandele ezinye izitshixo eziza kusinceda senze umthambo. ngendlela ekhuselekileyo kwaye ngokwaneleyo.

1. Ukuzifudumeza kwangaphambili: Ngaphambi kokuqala nayiphi na iseshoni yoqeqesho, kubalulekile ukwenza ukufudumala okufanelekileyo ukulungiselela imisipha kunye namalungu ethu. Oku kuya kunceda ukwandisa ubushushu bomzimba kunye nokuphucula ukuguquguquka, ngaloo ndlela ukunciphisa umngcipheko wokulimala.

2. Ukusetyenziswa kwezixhobo ezifanelekileyo: Qinisekisa ukuba usebenzisa izixhobo ezifanelekileyo kuhlobo ngalunye lomthambo oza kuwenza. Oku kuquka ukunxiba izihlangu zemidlalo ezihonjiswe kakuhle, impahla etofotofo, ebambekayo, kunye naso nasiphi na esinye isixhobo esiyimfuneko sokukhusela, esinje ngedolo okanye iipali zengqiniba.

3. ubuchule obuchanekileyo: Kubalulekile ukwenza imithambo ngobuchule obuchanekileyo ukunqanda ukwenzakala. Ukuba awuqinisekanga ukuba uwenza njani umthambo ngokuchanekileyo, funa ulwazi kwimithombo ethembekileyo efana nezifundo ze-intanethi okanye udibane nomqeqeshi wakho. Ukongezelela, kubalulekile ukumamela umzimba wakho kwaye uyeke ukuba uziva ukhululekile okanye intlungu ngexesha loqeqesho.

14. Iingcebiso zokugcina izixhobo zokuzilolonga zasekhaya zikwimeko entle

Ukugcina izixhobo zakho zomthambo zasekhaya zikwimeko entle, kubalulekile ukuba ulandele ezinye iingcebiso eziphambili. Okokuqala, kubalulekile ukucoca rhoqo oomatshini kunye nezixhobo. Kunconywa ukusebenzisa ilaphu elimanzi kunye nesepha epholileyo kunye namanzi ukucoca umphezulu koomatshini, ukubeka ingqalelo ekhethekileyo kwiindawo ezidibana nomzimba. Ngokukwanjalo, ukusetyenziswa kwemichiza eyingozi enokonakalisa izinto kufuneka kuphetshwe. Ukongezelela, kuyacetyiswa ukuba kugcinwe indawo yoqeqesho ngaphandle kothuli kunye nokungcola ukuphepha iingxaki zokusebenza ezinokwenzeka.

Esinye isincomo esibalulekileyo kukujonga rhoqo kwaye ulungelelanise amacandelo oomatshini oomatshini bomthambo wasekhaya. Oku kubandakanya ukujonga izikrufu, iibholiti, kunye neepulleys ukuqinisekisa ukuba ziqinile kwaye zisebenza ngokufanelekileyo. Ukuba kukho ingxaki okanye ingxolo engaqhelekanga ifunyenwe, kuyacetyiswa ukuba udibane nencwadana yezixhobo okanye uqhagamshelane nomenzi woncedo lobugcisa. Ukuba kuyimfuneko, ukugcinwa okusisiseko kunokwenziwa ngokulandela imiyalelo enikeziweyo, usebenzisa izixhobo ezifanelekileyo.

Okokugqibela, kubalulekile ukugcina ngokufanelekileyo izixhobo zokuzilolonga zasekhaya xa zingasetyenziswa. Ukuze ugweme i-deformation okanye umonakalo, kucetyiswa ukuba ugcine oomatshini kwindawo eyomileyo ekhuselweyo kumswakama. Ukuba kunokwenzeka, kungcono ukuqhawula amaqhekeza amakhulu kwaye uwagcine ngokwahlukileyo, ngakumbi ukuba unendawo encinci. Ukongeza, kubalulekile ukugcina izixhobo ezicwangcisiweyo kwaye zigcinwe kwindawo yazo ehambelanayo ukuphepha ukulahleka kunye nomonakalo ongeyomfuneko.

Ukuqukumbela, ukudibanisa izixhobo ezifanelekileyo zokuzilolonga ekhaya akwenzeki nje kuphela, kodwa kuluncedo kakhulu kwabo bafuna ukuhlala bemile ngaphandle kokuya kwindawo yokuzivocavoca eqhelekileyo. Kulo lonke eli nqaku, siye saphonononga izinto ezahlukeneyo ekufuneka siziqwalasele ukwenza indawo yoqeqesho esebenzayo nesebenzayo.

Kubalulekile ukukhetha ngononophelo izixhobo ezisekelwe kwiinjongo zakho kunye neemfuno zakho. Ukongeza, izinto ezinjengomgangatho, ukuqina kunye nokhuseleko lwezixhobo kufuneka zithathelwe ingqalelo. Ngokunjalo, siye sabalaselisa ukubaluleka kokuba nendawo eyaneleyo, emiselwe ukukhuthaza nokuququzelela uqeqesho. Nangona kunjalo, siye sagxininisa ukuba akukho mfuneko yokuba nezixhobo ezininzi ezinobunkunkqele, njengoko iziphumo ezibalaseleyo zinokufumaneka ngeendlela ezilula nezingabizi kakhulu.

Ngaphaya koko, ukufaneleka kwenkqubo yoqeqesho eyakhiwe kakuhle elungiselelwe iinjongo zakho zobuqu ibonakalisiwe. Kubalulekile ukugxila kumandla, unyamezelo lwe-cardiovascular and flexible exercises ukuphumeza umthambo opheleleyo nolungeleleneyo. Ngalo lonke ixesha khumbula ukudibana nengcali yemfundo yomzimba okanye ugqirha wakho phambi kokuba uqalise nayiphi na inkqubo yomthambo.

Ngamafutshane, ngokudibanisa izixhobo ezifanelekileyo zokuzilolonga ekhaya, ufumana ithuba lokuzilolonga ngokukhululeka ngexesha elifanele isiqhelo sakho semihla ngemihla, ukonga ixesha kunye nemali. Ngezinto ezifanelekileyo kunye nesicwangciso soqeqesho esisebenzayo, uya kuba ulungele ukufezekisa iinjongo zakho zempilo ngaphandle kokushiya ikhaya. Ke musa ukulinda ixesha elide kwaye uqale ukuzakhela eyakho ijim yasekhaya namhlanje!