Ingabe izisetshenziswa ezikhethekile ziyadingeka ukwenza i-7-Minute Workout?

Isibuyekezo sokugcina: 19/08/2023
Umbhali: USebastian Vidal

Intshisekelo ekhulayo ekusebenzeni komzimba kanye nezinzuzo zokuhlala ufanelekile kuholele ekuveleni kwezinhlelo eziningi zokuzivocavoca eminyakeni yamuva. Enye edume kakhulu i-7-Minute Workout, isethi yokuzivocavoca kwe-high-intensity engu-12 eklanyelwe ukuletha imiphumela ngesikhathi esifushane. Njengoba kunikezwe ukuthandwa kwalesi simiso sokuzivocavoca, umbuzo uphakama: ingabe kuyadingeka ukuba nemishini ekhethekile yokwenza i-7-Minute Workout? Kulesi sihloko, sizobhekisisa izidingo zemishini ukwenza lo mkhuba futhi sinqume ukuthi utshalomali olwengeziwe luyadingeka yini ukuze sithole izinzuzo lolu hlelo zokuzivocavoca. Hlanganyela nathi futhi uthole ukuthi udinga ngempela yini okokusebenza okukhethekile ukwenza i-7-Minute Workout.

1. Kuyini Ukujima Kwemizuzu Eyisi-7?

I-"7-Minute Workout" wuhlelo lokuqeqeshwa ngokomzimba oluklanyelwe ukuhlinzeka ngokujima okuphumelelayo esikhathini esifushane. Lokhu kuvivinya okunamandla kakhulu kwenziwa uchungechunge lwezivivinyo ezisebenza wonke umzimba, ngenhloso yokuthuthukisa ukukhuthazela kwenhliziyo nemithambo yegazi nokuqinisa imisipha ewumgogodla.

Ngesikhathi se-"7-Minute Workout," izivivinyo ezahlukene zenziwa ngezikhathi ezithile, kusukela kumasekhondi angu-30 umzuzu owodwa ubude besikhathi. Lezi zivivinyo zihlanganisa ukunyakaza okufana nama-jumping jacks, ama-push-ups, ama-squats, nama-sit-ups. Umgomo uwukuqedela izimpinda eziningi ngangokunokwenzeka ngesikhathi ngasinye, ukugcina indlela enhle futhi uziphushe kanzima ngangokunokwenzeka.

Ukusebenza kwe-"7-Minute Workout" ilele ekuhlanganisweni kwayo kokuzivocavoca okunamandla okunezikhathi ezimfishane zokuphumula. Lolu hlobo lokuqeqeshwa, olwaziwa ngokuthi ukuqeqeshwa kwe-high-intensity interval noma i-HIIT, luboniswe ukuthi lusebenza kahle kakhulu ekushiseni amakholori, ukuthuthukisa amandla nokukhuthazela, nokwandisa umzimba. Ukwengeza, lolu hlelo lokuqeqesha lulula futhi lungenziwa noma nini, noma kuphi, ngaphandle kwesidingo semishini ekhethekile. Zama "Ukujima Kwamaminithi angu-7" futhi ujabulele izinzuzo zokujima okusheshayo kodwa okuphumelelayo!

2. Izinzuzo Zokuzivocavoca Kwemizuzu engu-7 esimweni somzimba

I-7-Minute Workout iwuhlelo lokuzivocavoca olunamandla amakhulu oluthembisa izinzuzo ezinkulu zokuqina. Nakuba ubude besikhathi bufushane, kuye kwaboniswa ukuthi lolu hlobo lwesimiso lungaveza imiphumela ebalulekile mayelana nokuncipha kwesisindo, ukwanda kokukhuthazela, nokuthuthukisa amandla emisipha.

Enye yezinzuzo ezinkulu ze-7-Minute Workout ukusebenza kahle kwayo kwesikhathi. Ngokwenza lolu hlelo lokuzivivinya njalo, ungathola imiphumela efanayo nesimiso sokuzivocavoca eside ngesikhathi esifushane kakhulu. Lokhu kulungele abantu abamatasa abafuna ukuhlala beqinile kodwa banesikhathi esincane ezandleni zabo.

Ukwengeza, i-7-Minute Workout isebenzisa inhlanganisela yamandla nokuzivocavoca kwe-cardio, okwenza kube inketho ephumelelayo yokuthuthukisa impilo yenhliziyo nemisipha. Ngokufaka ukunyakaza okufana nama-squats, ama-jumping jacks, ama-push-ups nama-burpees, wonke umzimba usebenza ngokuningiliziwe. Lokhu akusizi nje kuphela ukwakha amandla nokukhuthazela, kodwa futhi kunomthelela ekushiseni kwekhalori nokulahlekelwa kwamafutha omzimba.

Ngamafuphi, i-7-Minute Workout inikeza izinzuzo eziningi zokuqina. Ukusebenza kahle kwayo kwesikhathi, kuhlanganiswe nezinhlobonhlobo zokuzivocavoca okuphezulu, kwenza kube inketho ekhangayo kulabo abafuna ukuzuza imiphumela ngesikhathi esifushane. Ukwengeza, lolu hlelo lungashintshwa lube amazinga ahlukene wokufaneleka, luwenze lufinyeleleke kubantu abaningi. Zama Ukujima Kwemizuzu engu-7 bese ulingela wena izinzuzo ezingakulethela umzimba wakho kanye nempilo ngokujwayelekile.

3. Yiluphi umshini omncane odingekayo ukwenza i-7-Minutes Workout?

Ukuze wenze i-7-Minute Workout, awudingi okokusebenza okuningi; Nokho, kunezinto ezimbalwa ezidingekayo ukuze wenze izivivinyo ngendlela efanele futhi ngokuphepha. Uhlu olungezansi yizinto ezibalulekile okufanele ube nazo ukuze wenze lo msebenzi wokujima:

1. Isitulo esiqinile: Isihlalo sizosetshenziselwa ukuzivocavoca okufana nama-squats noma ama-step-ups. Qinisekisa ukuthi izinzile futhi iqinile ukuze ugweme izingozi ngesikhathi sokuqeqeshwa.

2. Indawo ehlanganisiwe: Ungasebenzisa i-yoga mat noma i-rug cushined ukuze wenze izivivinyo ezibandakanya ukuhlala phansi, njengamapulangwe noma ukuhlala phansi.

3. Izingubo nezicathulo ezifanele: Kubalulekile ukugqoka izingubo ezikhululekile, eziphefumulayo ezikuvumela ukuthi uhambe kalula. Futhi, gqoka izicathulo ezifanele ezinikeza ukusekela nokuzinza ngesikhathi sokuzivocavoca.

4. Izingxenye Ezibalulekile Zezinto Zokusebenza Zemizuzu engu-7

Babalulekile ukwenza lokhu kuqeqeshwa okufushane kodwa okuqinile. Nazi izinto eziyisisekelo ozozidinga ukuze uqedele ukuqeqeshwa:

1. Umata wokuzivocavoca: Kunconywa ukusebenzisa i-mat ukwenza izivivinyo zaphansi ngokunethezeka nangokuphepha. Qinisekisa ukuthi ukhetha umata ongasheleli, ogobile ukuze ugweme ukulimala futhi uthuthukise ukuzinza kwakho ngesikhathi sokunyakaza.

2. Isitophuwashi noma isibali sikhathi: I-7-Minute Workout isuselwe kuzikhawu zesikhathi ezithile zokuzivocavoca ngakunye. Ngakho-ke, uzodinga isitophuwashi noma isibali sikhathi ukuze ulandelele isikhathi futhi uqiniseke ukuthi wenza umsebenzi ngamunye imizuzwana engama-30 ebekiwe.

3. Izisindo noma ibhande lokumelana: Ezinye izivivinyo ku-7-Minute Workout zingenziwa ngezisindo noma ibhande lokumelana ukuze kwandiswe amandla. Uma unquma ukungeza ukumelana nokujima kwakho, khetha isisindo esifanele noma ibhande lokumelana elifanelana nezinga lakho lokufaneleka.

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Khumbula ukuthi lezi yizingxenye ezibalulekile, kodwa ungakwazi ukwengeza ezinye izinto ozikhethele njengebhodlela lamanzi ukuze uhlale ugcwele amanzi ngesikhathi sokuqeqeshwa noma umculo okhuthazayo ukuze uhambisane nokunyakaza kwakho. Zilungiselele ngezingxenye ezifanele futhi ujabulele izinzuzo zokujima Kwemizuzu engu-7!

5. Ingabe Ukujima Kwemizuzu Eyisi-7 kungenziwa ngaphandle kwemishini eyengeziwe?

I-7-Minute Workout wuhlelo lokuzivocavoca olusezingeni eliphezulu oseludume kakhulu eminyakeni yakamuva. Enye yezinzuzo eziyinhloko zalolu hlobo lokuqeqeshwa ukuthi aludingi imishini eyengeziwe. Lokhu kusho ukuthi ungakwenza noma nini, noma kuphi, ngaphandle kwesidingo sokuya ejimini noma ube neqoqo lezinsimbi ekhaya.

I-7-Minute Workout Exercise yakhelwe ukusebenzisa isisindo somzimba wakho njengokumelana, ngakho-ke ngeke udinge lutho ngaphandle komzimba wakho. Ezinye zezivivinyo zihlanganisa ama-squat, ama-push-ups, ama-sit-ups, ama-jumping jacks, namaphaphu. Lezi zivivinyo zenziwa ngezikhathi zokuqina okuphezulu, okukuvumela ukuthi wandise isikhathi sakho futhi uthole imiphumela esebenzayo ngemizuzu eyi-7 nje.

Kodwa-ke, noma ungawadingi amathuluzi angeziwe, ungangeza okuhlukile kancane kokuthi Ukujima Kwemizuzu Eyisi-7 ngokusebenzisa izinto ozithola eduze kwakho. Isibonelo, ungasebenzisa isihlalo ukwenza ama-tricep dip, noma udonga ukwenza izitulo zodonga. Ungakwazi futhi ukuthenga amabhande okumelana ukuze wenze izivivinyo zibe inselele kakhulu. Kodwa-ke, kubalulekile ukuqaphela ukuthi lezi zengezo azidingeki ukuze uthole izinzuzo ezibalulekile kusuka ku-7-Minute Workout.

6. Izinhlobo zemishini enconyelwe i-7-Minute Workout

Kunezinhlobo ezithile zemishini enconyiwe ukwenza i-7-Minute Workout. ngempumelelo. Nakuba lokhu kuvivinya kungenziwa ngaphandle kwanoma iziphi izisetshenziswa ezengeziwe, ukuba namathuluzi athile kungakusiza ukuthi uhlukanise futhi uthuthukise isimiso sakho nakakhulu. Nazi ezinye izinketho zemishini ongacabanga ukuyisebenzisa:

1. Izisindo: Ukufaka izisindo ohlelweni lwakho lwemizuzu engu-7 kungakusiza uqinise futhi uphine amaqembu emisipha ahlukene. Ungakhetha ama-dumbbell anesisindo esihlukile ukuze uguqule ukuqina kokuzivocavoca kwakho. Ukwenza izivivinyo ezinjengama-bicep curls, ukucindezelwa kwehlombe, nama-squats anesisindo kungandisa ubunzima kanye nenselelo yokuzivocavoca kwakho.

2. ibhande lokumelana: Ibhendi yokumelana iyithuluzi eliwusizo kakhulu lokujima kwemizuzu engu-7, njengoba ikunikeza ukumelana okwengeziwe ekuhambeni kwakho. Ungayisebenzisela ukuzivocavoca okufana namaphaphu ebhande lokumelana, imigqa yangemuva, nokwelula kwamahlombe. Qiniseka ukuthi ukhetha ibhendi enokumelana okulungile ngeleveli yakho yokufaneleka.

3. i-yoga mat: Uma uzokwenza izivivinyo phansi, njengama-sit-ups noma amapulangwe, kuhle ukusebenzisa i-yoga mat ukuze uthole ukunethezeka okukhulu nokusekelwa. I-mat ingavikela umhlane wakho namalunga, ivimbele ukulimala okungenzeka. Qiniseka ukuthi ukhetha umata owugqinsi ngokwanele ukuze unikeze amaphedi amahle.

Khumbula ukuthi lezi yizinto ezimbalwa ongakhetha kuzo ongazisebenzisa ku-7-Minute Workout. Okubaluleke kakhulu ukuvumelanisa isimiso sakho ngokwezidingo zakho kanye nezinga lokufaneleka. Njalo funa iseluleko sochwepheshe uma kunokungabaza noma imibuzo eyengeziwe. Hamba futhi ujabulele izinzuzo zalokhu kuvivinya umzimba okunamandla!

7. Ungazikhetha kanjani izisetshenziswa ezifanele zokujima okuyimizuzu eyi-7

Uma ukhetha okokusebenza okufanele ukwenza i-7-Minute Workout, kubalulekile ukucabangela izici ezimbalwa ezizoqinisekisa isipiliyoni esiphephile nesisebenzayo. Nawa amanye amathiphu okukhetha okokusebenza okufanele ukuze wenze lo mjikelezo wokuqeqeshwa osezingeni eliphezulu:

1. Izicathulo: Kubalulekile ukuba nepheya lamateku noma izicathulo zethenisi ezinikeza i-cushioning eyanele nokusekelwa kwezinyawo zakho. Lokhu kuzosiza ukunciphisa umthelela emalungeni futhi kuvimbele ukulimala. Khetha izicathulo zezemidlalo zekhwalithi ezilingana kahle nezinyawo zakho futhi zinikeze ukuzinza ngesikhathi sokuzivocavoca.

2. Iphedi: Ukwenza ezinye izivivinyo phansi, njengamapulangwe noma ama-sit-ups, kuhle ukusebenzisa umata noma umata. Lokhu kuzonikeza induduzo nokuvikela umhlane wakho ngesikhathi sokuqeqeshwa. Khetha umata ongasheleli futhi owugqinsi ukuze uhlukanise nomhlaba futhi ugweme ukungakhululeki.

8. Okunye Kwezisetshenziswa Zasekhaya Zokujima Kwemizuzu engu-7

Esikhundleni sokusebenzisa imishini yokuzivocavoca ebizayo, kuyenzeka uthole ezinye izinto zokusebenza zasekhaya ukwenza i-7-Minute Workout. Lezi zindlela ezihlukile zingasebenza ngokulinganayo futhi zikusize ugcine isimiso sakho sokuzivocavoca usekhaya lakho. Nazi ezinye izinketho:

1. Izihlalo: Izihlalo zingasetshenziswa ukwenza izivivinyo ezifana nama-tricep dips, ama-step-ups kanye nama-squats ahlukanisayo aseBulgaria. Qinisekisa ukuthi ukhetha isihlalo esiqinile nesiqinile ukuze ugweme ukulimala.

2. Amabhande okumelana: Lawa mabhande okunwebeka ayinketho enhle kakhulu yokusebenza kwamaqembu emisipha ahlukene. Ungawasebenzisa ukuzivocavoca izingalo, imilenze ngisho nesisu sakho. Landela okokufundisa okuku-inthanethi okuhlukile ukuze ufunde ukusebenzisa amabhendi okumelana. ngempumelelo.

3. Amabhodlela amanzi: Uma ungenawo ama-dumbbell ekhaya, amabhodlela amanzi angaba enye indlela ethuthukisiwe. Bagcwalise ngamanzi noma ngesihlabathi ukuze ulungise isisindo ngokwezidingo zakho. Sebenzisa la mabhodlela ukuze uzivocavoce njengama-biceps curls, ukucindezela amahlombe namaphaphu.

Ngaso sonke isikhathi khumbula ukwenza ukuzifudumeza okufanele ngaphambi kwanoma iyiphi inqubo yokuzivocavoca futhi uthintane nochwepheshe wezempilo ngaphambi kokuqala noma yiluphi uhlelo lokuqeqesha. Ngalezi zindlela ezihlukile zemishini yasekhaya, ungagcina indlela yokuphila esebenzayo ngaphandle kwesidingo sokuya ejimini. Ngakho-ke nyakaza futhi ujabulele izinzuzo Zokujima Kwemizuzu engu-7 kusukela ekunethezekeni kwekhaya lakho!

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9. Ingabe kuyadingeka ukuthi utshale imali ezintweni eziyisipesheli ze-7-Minute Workout?

Ukwenza i-7-Minute Workout akudingekile ukutshala imishini ekhethekile. Lolu hlelo lokuzivocavoca lusekelwe ekunyakazeni okulula okusebenzisa isisindo somzimba njengokumelana. Ayikho imishini noma izisetshenziswa ezengeziwe ezidingekayo ukuze ukwenze ngempumelelo.

Enye yezinzuzo ze-7-Minute Workout ukuthi ingenziwa noma kuphi, nganoma yisiphi isikhathi. Udinga kuphela indawo enkulu eyanele ukuze uhambe kahle. Asikho isidingo sokuya ejimini noma ukuthenga izinto zokusebenza ezibizayo ukuze ulandele lolu hlelo lokuzivocavoca.

Esikhundleni sokutshala imali ezintweni eziyisipesheli, kuyancomeka ukuthi ube nomata noma umata omuhle ukuze wenze izivivinyo phansi ngokunethezeka. Ngaphezu kwalokho, kubalulekile ukuba nezingubo ezifanele nezicathulo ukwenza ukunyakaza. ngokuphephile futhi ngaphandle kwengozi yokulimala. Ngalezi zinto eziyisisekelo, noma ubani angaqala ukuzijwayeza i-7-Minute Workout ngaphandle kokuthi atshale imali enkulu kumishini.

10. Ukucatshangelwa okufanele kucatshangelwe lapho uthenga okokusebenza kwe-7-Minute Workout

1. Indawo etholakalayo: Ngaphambi kokuthenga noma imuphi umshini Wokuzilolonga Owu-7-Minute, kubalulekile ukuhlola isikhala esitholakala ekhaya noma endaweni yokuqeqesha. Cabangela ubukhulu bemishini futhi uqiniseke ukuthi unendawo eyanele yokwenza izivivinyo. indlela ephephile futhi ukhululekile.

2. Ukuguquguquka: Esinye isici esibalulekile okufanele sicatshangelwe lapho uthenga izinto zokusebenza ukuguquguquka okuhlinzekwayo. Bheka amadivaysi akuvumela ukuthi wenze izinhlobo ezahlukene zokuzivocavoca ukuze usebenze amaqembu emisipha ahlukene. Isibonelo, ama-dumbbell aguquguqukayo azokuvumela ukuthi wenze izinhlobo eziningi zokuzivocavoca ezinamazinga ahlukene wokumelana.

3. Ikhwalithi nokuqina: Izinga nokuqina kwezisetshenziswa yizici ezibalulekile zokuqinisekisa ukuphepha nokusebenza ngempumelelo kokuqeqeshwa kwakho. Bheka amabhrendi aziwayo futhi ufunde imibono ye abanye abasebenzisi ukuqinisekisa ukuthi uthenga umkhiqizo omuhle wekhwalithi. Futhi, hlola izinto ezisetshenziswa ekukhiqizeni imishini ukuze uqinisekise ukuthi iqinile futhi ihlala isikhathi eside.

11. Izibonelo zezindlela zokujima eziyimizuzu engu-7 ngaphandle kwemishini ekhethekile

Ngezansi kunezibonelo ezintathu zendlela Yokuzilolonga eyi-7-Minute engenziwa ngaphandle kwemishini ekhethekile. Lezi zivivinyo zilungele labo abafuna ukuqeqeshwa okuphumelelayo nokusheshayo ngaphandle kwesidingo sokusebenzisa izinsimbi noma imishini. Landela le nqubo ukuze uthole ukujima komzimba ogcwele emizuzwini engu-7 nje.

1. Umjikelezo ukuqeqeshwa ngaphandle kwemishini:

  • Amajeki okugxuma: Yenza amasekhondi angu-30 wokugxuma ojeke, ugcine izingalo zakho zinwetshiwe futhi ugxume ukuze uzihlukanise futhi uhlanganise imilenze yakho.
  • Ukujima: Yenza imizuzwana engu-30 yama-push-ups, ugcine umzimba wakho usesimweni se-diagonal futhi wehlise futhi uphakamise isifuba sakho phansi.
  • Ama-squats: Yenza ama-squats amasekhondi angu-30, ugcine izinyawo zakho zihlukene ngobubanzi behlombe futhi uzehlise kuze kube yilapho amathanga akho eqondana phansi.
  • ABS: Yenza imizuzwana engu-30 ye-crunches, ulale ngomhlane futhi uphakamise amahlombe akho phansi njengoba usondeza amadolo akho esifubeni sakho.
  • I-ayina: Bamba indawo yepulangwe imizuzwana engu-30, usekele izingalo zakho nezinzwane kwezinyawo.

2. Ukuqeqeshwa kweCardio:

  • Abaqwali bezintaba: Yenza amasekhondi angu-30 abaqwala izintaba, uzibeka endaweni yepulangwe futhi ulethe amadolo akho ngokushintshana ngasesifubeni sakho.
  • Ama-Burpees: Yenza amasekhondi angu-30 ama-Burpees, uqale endaweni yokuma, bese ugoqa phansi ukuze ubeke izandla zakho phansi, wenze ukugxuma emuva endaweni yepulangwe, ugxume ubuyele phezulu futhi uphakamise izandla zakho ngaphezu kwekhanda lakho.
  • Ama-Jump squats: Yenza imizuzwana engu-30 ye-jump squats, uqale endaweni ye-squat futhi ugxumele ngokuqhuma emoyeni, wehla kancane futhi ubuyela endaweni yokuqala.
  • Izinyathelo: Yenza imizuzwana engu-30 yokuya phezulu, uthole indawo ephakeme ukuze uphakamise futhi wehlise umlenze ngamunye ngokushintshana.
  • Ukweqa: Yenza imizuzwana engama-30 ukweqa endaweni, uphakamisele amadolo akho esifubeni sakho njengoba ugxuma.

3. Ukuqeqeshwa kwamandla:

  • Ama-Lunges: Yenza imizuzwana engu-30 yamaphaphu, unyathela umlenze owodwa phambili futhi wehlise umzimba wakho kuze kube yilapho womabili amadolo egobile e-engeli. Amadigri angu-90.
  • Ama-Push-ups athinta ihlombe: Yenza amasekhondi angu-30 wokusunduza ihlombe, wehlise futhi uphakamise umzimba wakho kuyilapho ushintshana uthinta ihlombe ngalinye ngesandla esiphambene.
  • Ipulangwe eseceleni: Bamba indawo yepulangwe eseceleni imizuzwana engama-30, usekele ingalo yakho nomphetho wonyawo lwakho lwangaphandle.
  • Isithende siyaphakamisa: Yenza imizuzwana engu-30 yokuphakamisa isithende, ukuma futhi uphakamise izithende zakho phezulu.
  • Ibhayisikili emoyeni: Yenza imizuzwana engu-30 yokuhamba ngebhayisikili emoyeni, ulale ngomhlane futhi ulingise ukunyakaza kokuhamba ngemilenze yakho emoyeni.

12. Ingabe okokusebenza okwengeziwe kuyathuthukisa imiphumela ye-7-Minutes Workout?

Ukuzivocavoca kwemizuzu engu-7 sekudume kakhulu ngenxa yokusebenza kahle kwawo kanye nokwenza lula kulabo abanesikhathi esincane sokuzivocavoca. Kodwa-ke, abaningi bayazibuza ukuthi ukwengeza imishini eyengeziwe ekuqeqesheni kungathuthukisa imiphumela.

Kubalulekile ukuqaphela ukuthi i-7-Minute Workout isivele yakhelwe ukuthi ibe ukuzivocavoca okuphezulu okwabelana ngokufana nokuqeqeshwa kwe-high-intensity interval (HIIT). Lolu hlobo lokuqeqesha luklanyelwe ukwandisa isikhathi futhi lushise amakholori amaningi ngangokunokwenzeka ngesikhathi esifushane.

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Nakuba ungathola ukuthi ukusebenzisa amathuluzi angeziwe, njengezisindo noma amabhande okumelana, kungangeza inselele encane yemisipha ekuzilolongeni, Alukho ucwaningo oluphelele olubonisa ukuthi okokusebenza okwengeziwe kuyithuthukisa kakhulu imiphumela ye-7-Minute Workout.. Ukuphumelela kwalokhu kuqeqeshwa kulele ikakhulukazi ekuhlanganisweni kokuzivocavoca okunamandla kanye nezikhathi ezimfushane zokuphumula. Ngakho-ke, kulabo abafuna ukukhulisa imiphumela yabo yokuzivocavoca, kuyalulekwa ukuthi balandele ukuqeqeshwa kwangempela kwemizuzu engu-7 ngaphandle kwesidingo semishini eyengeziwe.

13. Izinzuzo kanye nobubi bokusebenzisa amathuluzi akhethekile wokujima okuyimizuzu eyi-7

I-7-Minute Workout wuhlelo lokuqeqesha olusheshayo nolusebenzayo oseludume kakhulu eminyakeni yamuva. Kodwa-ke, ukusebenzisa imishini ekhethekile phakathi ne-7-Minute Workout kungaba nakho kokubili okuhle nokubi. Ngezansi sizohlola ezinye zalezi izinzuzo kanye nokungalungi ukukusiza ukuthi unqume ukuthi ukusebenzisa okokusebenza okukhethekile kukulungele yini.

Izinzuzo:
1. Ukwenyuka ukumelana nenselelo: Ukusebenzisa amathuluzi akhethekile njengezisindo, amabhande okumelana, noma i-yoga mat kungakhuphula ukumelana nokuqina kokuzivocavoca kwakho. Lokhu kuzokuvumela ukuthi uphonsele inselelo umzimba wakho nakakhulu futhi uthole imiphumela engcono ngesikhathi esincane.

2. Ukuma nokuqondanisa okuthuthukisiwe: Ngokusebenzisa okokusebenza okukhethekile phakathi ne-7-Minute Workout, ungaqinisekisa ukuthi ugcina ukuma okulungile nokuqondanisa okufanele ngesikhathi sokuzivocavoca. Isibonelo, ibhande lokumelana likusiza ukuthi ugcine usesimweni esihle lapho wenza izivivinyo zomlenze noma zengalo. Lokhu akugcini nje ukuthuthukisa ukusebenza kahle kokuzivocavoca, kodwa futhi kunciphisa ingozi yokulimala.

Okubi:
1. Izindleko eziphakeme: Amathuluzi akhethekile angase abe nenani eliphezulu uma kuqhathaniswa nokuzivocavoca ngaphandle kwemishini noma ngezinto ezithuthukisiwe. Uma ulandela ibhajethi, uzodinga ukucabangela ukuthi izindleko ezengeziwe zamathuluzi akhethekile zikufanele yini kuwe.

2. Isikhala esilinganiselwe kanye nokuhamba: Uma usebenzisa okokusebenza okukhethekile ngesikhathi Sokuzivocavoca Kwemizuzu Eyisi-7, ungase udinge indawo eyengeziwe ukuze wenze izivivinyo ezithile noma ukunyakaza. Ukwengeza, ezinye izinto zokusebenza, njengebhentshi lesisindo noma umshini wokuzivocavoca, zingaba zikhulu futhi zidinga indawo yokugcina eyengeziwe. Lokhu kungaba isici esikhawulelayo uma unayo isikhala esincane noma uma uthanda ukwenza izivivinyo ekhaya.

Kafushane, ukusebenzisa imishini ekhethekile phakathi ne-7-Minute Workout kunezinzuzo ezicacile, njengokwenyuka ukumelana nokuma okuthuthukisiwe. Nokho, kukhona nokubi okufanele kucatshangelwe, njengezindleko eziphakeme kanye nomkhawulo wendawo. Hlola izidingo zakho, okuncamelayo, kanye nemigomo ngaphambi kokunquma ukuthi ukusebenzisa okokusebenza okukhethekile kukulungele yini. Khumbula ukuthi ungakwazi njalo ukuqala ngokuzivocavoca ngaphandle kwemishini bese kancane kancane ufake amathuluzi akhethekile njengoba uthuthukela ohlelweni lwakho lokuqeqesha.

14. Izincomo zokugcina mayelana nempahla edingekayo ukwenza i-7-Minute Workout

Ngezansi kukhona ezinye. Lezi ziphakamiso zingakusiza thuthukisa ulwazi lwakho futhi uthole imiphumela engcono kakhulu ngesikhathi sokuqeqeshwa kwakho:

  • Izingubo ezikhululekile nezifanelekile: Kubalulekile ukugqoka izingubo zezemidlalo ezikuvumela ukuba uhambe kanye nokujuluka okwanele. Khetha izingubo ezilula, eziguqukayo neziphefumulayo ukuze ugweme ukungakhululeki ngesikhathi sokuzivocavoca.
  • Izicathulo ezifanele: Gqoka izicathulo zezemidlalo ezinikeza ukusekela okwanele kanye nokugoba izinyawo zakho. Lokhu kuzosiza ukunciphisa umthelela emalungeni akho futhi kuvimbele ukulimala.
  • I-Mat noma i-mat: Uma uzokwenza izivivinyo ekhaya, kuhle ukuthi ube nomata noma umata okunikeza ukunethezeka futhi uvimbele ukushelela ngenkathi wenza ukunyakaza.

Esinye isincomo esibalulekile siwukuqinisekisa ukuthi uyakwazi ukufinyelela isibali sikhathi noma iwashi le-alamu ukuze ulandelele ngokunembile isikhathi sokuzivocavoca ngakunye nokuphumula. Lokhu kuzokusiza ukuthi ugcine ijubane elifanele futhi uthole izinzuzo ezigcwele zokujima.

Khumbula ukuthi okokusebenza okudingekayo ukwenza i-7-Minute Workout ayinzima kakhulu noma iyabiza. Ngokuba nezingubo ezinethezekile, izicathulo ezifanele, umata noma umata, nesibali sikhathi, uzobe usulungele ukuqala umkhuba wakho wokuqeqesha futhi uthuthukise isimo sakho somzimba ngemizuzu engu-7 nje ngosuku.

Kafushane, nakuba kungadingeki ngempela ukuba nemishini ekhethekile yokwenza i-7-Minute Workout, ukuba nezinto ezithile kunganikeza izinzuzo ezengeziwe ngenkathi wenza umsebenzi. Ukufaka i-mat yokuzivocavoca kungathuthukisa induduzo nokuzinza ngesikhathi sokuzivocavoca phansi, kuyilapho ukusebenzisa ama-dumbbells kungandisa ukuqina futhi kuhluke ubunzima bokunyakaza okuthile.

Kodwa-ke, kubalulekile ukuqaphela ukuthi i-7-Minute Workout ibonakala njengokuzivocavoca okuphezulu, okuthatha isikhathi esifushane, okuklanyelwe ukuthi kufinyeleleke futhi kujwayelwe noma yikuphi ngemishini encane noma engekho. Ngakho-ke, ngisho nangaphandle kwemishini ekhethekile, imiphumela ebalulekile kanye nezinzuzo zezempilo zingatholakala.

Lapho wenza lolu hlobo lokuqeqesha, kubalulekile ukubeka phambili amasu afanele futhi ulalele umzimba wethu, ukugwema ukusunduza imingcele noma ukuzama ukunyakaza esingakulungiselanga. Uma unemibuzo noma izimo zezokwelapha ezivele zikhona, kuhlale kuhle ukuthi ufune iseluleko sikachwepheshe wezempilo.

Kafushane, okokusebenza okukhethekile zokwenza i-7-Minute Workout kungase kube inketho, kodwa kungase kunikeze ukuthuthuka okwengeziwe. Ekugcineni, umuntu ngamunye angakwazi ukuzivumelanisa nalokhu kuqeqeshwa nezidingo zabo nezinsiza ezitholakalayo, njalo eqinisekisa umkhuba ophephile futhi ophumelelayo. Ngokwenza kanjalo, sizokwazi ukusebenzisa ngokugcwele izinzuzo zalesi simiso sokuzivocavoca esinamandla ngesikhathi esifushane.