Uqeqesho olusebenzayo luye lwabonisa ukuba ukufumana imilo, akuyomfuneko ukwenza iintshukumo ezintsonkothileyo ekunzima ukuzifezekisa kwabaninzi. Kunye Ukuphindwaphindwa kweentshukumo ezithile zendalo ezenziwa mihla le, kunokwenzeka ukuba wenze ithoni phezulu, ukunciphisa umzimba kunye nokuphucula impilo. Kwaye okona kubaluleke kakhulu, luluqeqesho olunokwenziwa ekhaya.
Ukungabinakho ukuphuma uyokudlala imidlalo ngoyena ndoqo wokukhuthaza abantu abaninzi ukuba benze imithambo. Ukusukela, kwiimeko ezininzi, ubuvila, ukungabikho kwexesha okanye ukungakwazi ukuya kwindawo yokwenza umthambo, zidla ngokuba sisizathu esifanelekileyo sokuyeka ukwenza umthambo. Ke ngoko, ukufunda ukwenza uqeqesho olusebenzayo kwaye oluneziphumo ezizezona zilungileyo, lolona khetho lufanelekileyo kuwo wonke umntu.
Yintoni uqeqesho olusebenzayo?
Ngaphezulu kwemisipha, uqeqesho olusebenzayo lumalunga nokuhamba. Ngokukodwa, kwiintshukumo zendalo ezenziwa ngumzimba womntu yonke imihla kwaye zinokuphinda zenziwe lula. Oko kukuthi, uqeqesho olusebenzayo iquka ukudala nokuphindaphinda ukunyakaza kwendalo, ukuze kusetyenzwe izihlunu ezikhulu ngexesha elinye.
Uqeqesho olusebenzayo luncedo ngeendlela ezininzi, njengoko eyona njongo iphambili kukuphucula impilo kunye nokuqina. Kwelinye icala, ungayenza naphina, kokubini ekhaya, ejimini okanye ngaphandle, ngaphandle kwesidingo sezixhobo ezithile. Nangona ukusetyenziswa kobunzima, kettlebells, Iibhola zamayeza okanye nasiphi na isixhobo somdlalo, ikwaboniswa kuqeqesho olusebenzayo.
Ukuba awukaqiniseki ngezibonelelo zoqeqesho olusebenzayo, mhlawumbi usazi ukuba umngcipheko wokwenzakala usezantsi kakhulu, yinto yokugqibela ekufuneka uyiqale ngolu hlobo loqeqesho ngoku. Ukulandela uza kufumana ezinye zoqeqesho olusebenzayo ukuqala ekhaya. Nangona kunjalo, ukuba awuzange wenze umthambo, kuyacetyiswa ukuba uqale ngengcebiso yengcali.
Uqeqesha njani ekhaya
Elinye lamaqhosha kuqeqesho olusebenzayo kukuba kufuneka lwenziwe ngamandla, ukunciphisa ikhefu phakathi komthambo ngamnye. Ke kubalulekile ukuba ufunde indlela yokwenza uqeqesho ngalunye ngaphambi kokulandela itheyibhile epheleleyo. Ukuqala, unga lungisa isekethe ye-3 yoqeqesho olusebenzayo, ekufuneka uyenze emva komnye ngokulandelelana.
Le yimizekelo yoqeqesho olusebenzayo onokuyenza ekhaya.
- IzikwereNjengokuba awuzukusebenzisa nasiphi na isixhobo, ubunzima, okanye ukuxhathisa, kubalulekile ukwenza isikwere kakuhle kakhulu. Oku, kufuneka yehlisa isinqe ide ibe ngaphantsi kwamadolo, ukugcina ukuma kakuhle ukuze kungonakalisi umqolo. Phinda-phinda ama-15.
- Burpees: Ukwenza umthambo ngokulungileyo kubaluleke ngaphezu kokuwenza ngokungalunganga amaxesha amaninzi. Yima nkqo, imilenze yakho kufuneka ivuleke esinqeni. Qalisa ukwenza i-squat, xa ufika emazantsi ubeke izandla zakho phambi kwakho. Yolula imilenze yakho ngokutsiba, de ube ubume beplanga esiswini. Buyela kwindawo yokuqala kunye nokutsiba okuncinci okuqokelela amadolo kunye nokunye ukuma nkqo ukolula umboko. Qala ngokuphindaphinda okungama-12 kwalo msebenzi.
- Iplanga lesisu: Lo msebenzi ubonakala ulula usebenza. Ngoku, kuya kufuneka uyenze ngokuchanekileyo kwaye ugcine ukuma kwakho kakuhle. Yama kwiingalo zakho kunye neebhola zeenyawo zakho, umzimba wakho kufuneka wenze umgca othe tye. Bamba indawo imizuzwana engama-30, thatha ikhefu lesi-5 yesibini kwaye ubuyele endaweni.
Ngale mithambo ungaqala ukuziqhelanisa noqeqesho olusebenzayo ekhaya. Njengoko ufumana ukuzilolonga kunye nesingqisho, uya kuba nakho ukufaka imithambo enzima ngakumbi kunye nezinto ezongezelelweyo. Nokuba ujonge ukunciphisa umzimba, ithoni yomzimba wakho okanye ukuphucula amandla kunye nezihlunu, Olu hlobo loqeqesho lulungele wena. Fumanisa izibonelelo zoqeqesho olusebenzayo kwaye awusoze wonqena ukwenza imidlalo.