Abaningi banquma ukulahlekelwa isisindo ekhaya, ngaphandle kokuthenga ukubhalisa kwiqembu lezempilo. Lokhu kukuvumela ukuthi ulondoloze isikhathi nesikhathi semali, kodwa kuphela labo abanamandla abazokwazi ukulwa nokubusa koqeqesho. Uma uqinisekile ukuthi usephepheni, kufanelekile ukucabanga kusengaphambili kohlelo lwakho lokuqeqesha, kuhlanganise kulowo mkhuba wokuhlola umzimba ekhaya.
Izindlela ezilula zokwehla isisindo ekhaya
Ngenxa yokuthi ngeke uqondiswe umqeqeshi ongakutshela ukuthi wenza okuthile okungalungile, kufanele ukhethe ukuzivocavoca okulula nokujwayelekile. Sinikeza isakhiwo esiyinkimbinkimbi, esizofaka izivivinyo eziyisisekelo kuzo zonke izindawo zenkinga. Uhlu luzofaka:
- Okujwayelekile ukufudumala kwamajoyina.
- Ukuzivocavoca kwe-Cardio (ekhaya intambo yokudlula iyatholakala).
- Izikwele zamathambo.
- Phela ngemilenze enhle.
- Ukuzivocavoca for the press for amantombazane (ekhaya ungasebenzisa isiyingi esivamile, emgwaqweni - ibha elilinganiselwe).
- Ama-push-ups esifubeni.
Ukuzivocavoca kwabesifazane ekhaya ukwenza njalo, okungenani izikhathi 3-4 ngesonto. Kuphela le ndlela izokuvumela ukuba ulahlekelwe isisindo ngempela.
Ukuzivocavoca ekhaya ukulahlekelwa isisindo
Cabanga ngalolu daba oluhlongozwayo ngokuningiliziwe. Kungenziwa kokubili ekuseni nakusihlwa, okubaluleke kakhulu, hhayi ngokushesha ngemva kokudla hhayi ngokushesha ngaphambi kokudla.
- Hlanganisa amajoyina. Yenza ukuguquka nokuthambekela kwekhanda, uphazamise amalunga emagqumeni, amahlombe, amahlombe, amaqaqa, amadolo. Gwema amalunga omlenze futhi wenze ukuthambekela emuva nokufudumala ukufudumala umgogodla.
- I-Cardio. Thatha intambo bese uqaqa nganoma iyiphi indlela 5-10 imizuzu. Uma ungeke ukwazi ukwenza lokhu ngaphandle kwekhefu, yenza ngokuphazamiseka, lapho uya esiteji esilula, kodwa kungenjalo ungabeki.
- Ingabe ama- squats ane-retraction eqinile yamasosha emuva. Esimweni esiphansi kunazo zonke, i-angle emadolweni kufanele ibe ngama-90 degrees. Yenza izikhathi ezingu-3 izikhathi ezingu-15-20.
- Yenza ukuhlasela okuvamile. Imigqa ingashintshwa ekujuleni, lokhu kuzokwandisa ukusetshenziswa kwamakhalori. Yenza izikhathi ezingu-3 zezikhathi ezingu-15 zomlenze ngamunye.
- Ngokuba okhalweni kanye ne-press the hoop iphelele, kungcono - kunesisindo. Vula imizuzu engu-10 kusiqondiso ngasinye. Uma uhamba emgwaqweni, kungcono ukwenza ikhoneni leklasi ngemilenze eqondile (ukuphakamisa imilenze ekuphumeni). Kulesi simo, udinga ukwenza amasethi amathathu wezinombolo ezingu-10-15.
- Yenza ama- push-ups avela phansi : amaqoqo amathathu ama-5-15 izikhathi.
Ngemva kokuyinkimbinkimbi, kuyisifiso sokwenza ukulinganisa okujwayelekile ukunciphisa ubuhlungu emisipha emva kokuqeqeshwa.