Ngezinye izikhathi isifiso sokudlala imidlalo sikhulu, kodwa akusikho isikhathi sokuya ejimini. Kulesi simo, ukufaneleka kuyisisombululo esihle sokulahlekelwa isisindo. Uma ulandela zonke izincomo futhi uqeqesha njalo, khona-ke uzothola imiphumela emihle.
Izinzuzo
- Ukufaneleka ekhaya akudingi imali. Ngakho ukubhalisa ekuzivocavoca kuningi kakhulu futhi imali ayibuyiswa izifundo zokweqa.
- Ekhaya kulula kakhulu ukugxila futhi ungaphazanyiswa abanye abantu nomsindo ongaphandle.
- Ungenza ukufaneleka ekhaya nganoma yisiphi isikhathi, ngoba awudingi ukulungiswa kunoma ubani.
- Kungenzeka ukwakha izimo ezinhle kakhulu kuwe. Ungakwazi ukujoyina ama-shorts alulekile, kumculo wakho owuthandayo, kanye nokuphendulela eshaweni okufanele ucabange ngakho akudingekile. Ngaphezu kwalokho, awukwazi ukulungisa ijubane elijwayelekile lomsebenzi, futhi ungakwazi ukuphumula nganoma isiphi isikhathi esikahle.
I-Cons
- Kwabaningi besifazane, kunesidingo sokuthi uqale ukuqeqeshwa, futhi ekhaya kungase kuhlehliswe isikhathi eside usebenzisa izizathu ezijwayelekile.
- Ukuqeqesha kufanele kuhlelwe ngokuzimela, futhi abaqeqeshi abaqeqeshiwe abaqeqeshiwe abaqeqeshiwe bahlanganyela kulokhu.
- Ayikho umoya wokuncintisana, okwenza kube nemiphumela engcono kakhulu.
Yini oyidingayo?
Okokuqala, kuyokwanela ukuba nebhola elincane, imfashini yezemidlalo nama-dumbbells. Esikhathini esizayo, uma isimo sezimali sivumela, ungakwazi ukuzithenga ngomlingisi, kodwa ngokuzikhethela kwakhe kuphela, sondela ngokuziphendulela, ukuthi uzoletha inzuzo enkulu, kunokuba abe yimali engcolile.
Imithetho eyisisekelo
Ukufaneleka kwabesifazane ekhaya kufanele kube nezingxenye ezingu-4: ukufudumala, ukuzivocavoca kwe-aerobic, ukuzivocavoca amandla kanye ne-hitch. Kungcono ukungashintshi ukulandelana kwazo.
- Ukufudumala kuyadingeka ukufudumala imisipha namalunga. Ngenxa yale migomo yezintambo, ijika, iqhuma, ihamba futhi isebenza kule ndawo izokwenza. Kuthatha imizuzu engu-10 ukufudumala.
- Ukuzivocavoca kwama-aerobic. Ekhaya, ungaya khona ukugijima nokugwedla intambo.
- Ukuzivocavoca amandla. Kulesi sigaba sokuzivocavoca, ukukhethwa okukhulu kokuzivocavoca. Kungaba ukuhlanekezela, ama-squats, ama-push-ups, ukuzivocavoca ngama-dumbbells , njll. Ngokwesilinganiso, lesi sikhathi sokuqeqeshwa sithatha imizuzu engu-20.
- Ukushaya kuyadingeka ukuze unciphise izinga lomthwalo futhi ekugcineni uphumule. Kule mishini, ukuhamba lapho kulungile. Akupheli imizuzu engaphezu kwengu-5.
Uma ulandela le mithetho elula, ukufaneleka komzimba ekhaya kuzozuzisa sonke isibalo sonke.
Ukufaneleka ekhaya, isisindo sokulahlekelwa umzimba
- Ukuphikisana.
- Ukuphakama kwemilenze.
- Ukuzivocavoca ngamathole.
Lala phansi ukuze isihenqo sigxiliwe phansi. Izinduku zidinga ukuguqa ngamadolo, faka izandla zakho ngemuva kwekhanda lakho, welula izinkalo zakho ezinhlangothini. Umsebenzi wakho ophefumlelwe ukuphakamisa umzimba, ekuphumuleni ukubuyela endaweni yokuqala. Ngesikhathi esifanayo, buka i-back back. Yenza okungenani okungenani izikhathi ezingu-20.
Isikhundla sokuqala, futhi. Beka izandla zakho phansi, bese uwadonsa emzimbeni. Umsebenzi wakho ophefumulelwe ukuphakamisa imilenze yakho, ukuze ibe yinto ehamba phambili emzimbeni, iyanciphise ekuphumuleni, kodwa ukuthi ayithinti phansi. Yenza okuphindaphindiwe kuka-15-20.
Kuye uzodinga izimbongolo, nakuba ungazenza ngaphandle kwazo. Vuka kancane kancane futhi uhambe kancane kancane phezu kwama-tiptoes, uhlale kule ndawo ngamasekhondi ambalwa bese ubuyela esimweni sokuqala. Yenza izindlela ezingu-10. Bese uphinda lo msebenzi ngomlenze owodwa kuphela, kanti omunye uguqule emadolweni. Shintsha imilenze yakho bese uphinda futhi.
Lezi zivivinyo ezilula zingaba yisisekelo sokusebenza ekhaya.