Amantombazane amaningi azama ukutadisha ekhaya, kodwa, njengomthetho, awutholi ukuqeqeshwa okufanele. Ukuphazamisa imisebenzi engapheli yasendlini, engaphazanyiswa, ifoni, i-inthanethi, ubuvila - noma yini. Kodwa-ke, kunamaphesenti amancane abantu abanesifiso esiqinile ngempela, abangakwazi ukukhokhela kalula ukusebenza ekhaya. Kusukela kulesi sihloko uzothola ukuthi ungakwazi yini ukukhipha amaphuzu ekhaya nokuthi yiziphi izimo ezidingekayo kulokhu.
Kungenzeka yini ukuphambanisa izinyawo ekhaya?
Okufanelekile, ukuze uphakamise izintambo, ukunciphisa ivolumu yezingqimba zamafutha futhi ukwandise umthamo wabo wemisipha, udinga ukudla okugcwele kanye namaprotheni anele kanye nokuncipha kwama-carbohydrate engenamsebenzi, kanye nokuzivocavoca ngezinsimbi. Yiqiniso, akunakwenzeka ukuthi unomshini waseSmith ekhaya, kodwa noma ubani angathenga isethi yama-dumbbells, futhi okwanele ukuqala.
Ngakho, yiziphi izimo zokuqeqeshwa okuphumelelayo:
- Ngaphambi kokuba uphakamise izintambo ekhaya, intombazane kufanele ilalele ukudla kwayo , isuse wonke ufulawa, amnandi namafutha kuwo, bese ushintsha ekudleni okunjengenyama + imifino + okusanhlamvu, futhi ufake amaqanda nemikhiqizo yobisi ekudleni.
- Qinisekisa ngokwesikhashana isikhathi sokuqashwa. Kufanele kube ngamaminithi angu-30-60 ngosuku, kathathu ngesonto. Ukuqeqesha kusuka ecaleni kuya ekwesikweni kunikeza ukudumazeka kuphela, kodwa indlela eqhubekayo yenza izimangaliso nomuntu.
- Ngesikhathi sokuqeqesha, cisha ifoni, cela indlu ukuthi ingakuphazamisi, ungafaki lutho ngaphandle komculo. Futhi ungalokothi uhlanganise ukuqeqeshwa neminye imisebenzi yasendlini (ukusebenza ngezikhefu kuvuselela isobho, awukwazi ukufeza imiphumela, noma nje ukuletha ukuqeqeshwa kuze kube sekugcineni).
- Yenza uhlelo olucacile lokuzivocavoca futhi ungayeki phakathi. Ungakhohlwa ukuthi ngaphezu kokuzivocavoca ngezigaba emasontweni, udinga ukufudumala ekuqaleni nokusabalalisa - ekupheleni kweseshini.
- Qala idayari yokuzivocavoca - phawula inombolo yezindlela, usuku, umzimba nokuphila kahle. Uma kuvela ukuthi ukuzivocavoca kwenziwa kalula, noma ukwandisa inani lokuphindaphinda, noma (okungcono) - isisindo sezisindo ozisebenzisayo.
Ngakho-ke, sibheke indlela yokudala izimo ezifanele ukuphambanisa izinyawo ekhaya. Lezi akuzona izifiso, kodwa izincomo ezigunyazayo ezizokusiza ukuthi uqeqeshe ngempela, hhayi ukuchitha isikhathi sakho.
Indlela yokupompa izintambo ekhaya?
Uma usuvele udale zonke izimo wena, ngaphambi kokuthi uphelele emadodeni ekhaya, khona-ke ungaqala ukuzivocavoca. Iningi lawo liye lajwayele ukujwayele, ngakho-ke ngeke kudingeke wenze lutho olungavamile.
- Qala nge-hot-up: egijima endaweni engu-8 imizuzu. Amaminithi amabili okuqala agijima njengesijwayelekile, okwesibili - ngokugqama, okwesithathu - ngokuphakama okuphezulu kwe-hip, yesine - ukubeka izinyawo zakho phambili.
- Izikwele ezinama-dumbbells. Thatha ama-dumbbells, faka izinyawo zakho ububanzi bamahlombe akho, uqondise emuva. Kancipha kancane kancane, ungangenisi amadolo ahamba phambili, futhi, lapho ufinyelele iphuzu ngamadolo angu-90, buyela esimweni sokuqala. Phinda izinyathelo ezintathu ngezikhathi ezingu-15.
- Yenza ukuhlaselwa okuvamile, kodwa ngezingqungquthela ezandleni. Ingqikithi yezinqola ezingu-3 zezikhathi ezingu-15 ngezinyawo.
- Izikwele "Sumo" ("Plie"). Imilenze ibanzi kunamahlombe (okubanzi, okungcono). Ezingxenyeni eziwehlisiwe ngqo phambi kwakhe - isidumbu esinzima. Yehla kancane, ugcine umhlane wakho uphethile, futhi izinyawo zakho zibuyela emuva. Esimweni esiphansi kakhulu, yenza ukunyakaza okumbalwa okunyakazayo phezulu nangaphansi bese ubuyela esimweni sokuqala. Ingqikithi yezinqola ezingu-3 zezikhathi ezingu-15 ngezinyawo.
Ekugcineni, yenza iselula esilula, ufinyelele umlenze ngamunye endaweni "uhlezi phansi, imilenze eqondile ezinhlangothini." Ngisho nalezi zivivinyo ezilula ziyokwenela ukusebenza kwemisipha emihle.