Utshintsho kwindlela yokuphila, abantu bayaziqhelanisa neemeko ezintsha kwaye bajonge ezinye iindlela zokuqhubeka nokuphila ngokupheleleyo. Oku kubizwa ngokuba kukuziqhelanisa kunye neemeko zangoku ezilawulwa sisifo sehlabathi, kuye kwafundwa ngenkani. Yonke into itshintshile ngandlela thile ikwayindlela yokuzikhathalela, yokutya neyokudlala imidlalo.
Ngoku baninzi abantu abenza imithambo ekhaya, indlela egqibeleleyo yokungalahli inkqubo kwaye ulwe nobuvila bokuya ejimini. Nangona kunjalo, nangona ukuzivocavoca ekhaya kulungile, kubalulekile ukuba uphinde ufumane ubomi bakho bemihla ngemihla kwaye Ukuzilolonga nabanye abantu yindlela elungileyo yokunxibelelana. Eyona nto ilunge kakhulu kukudityaniswa, intsebenzo encinci yomzimba ngaphandle kunye nethoni encinci ekhaya.
Ukuzivocavoca ukwenza ithoni ekhaya
Masifumanise ukuba yeyiphi eyona nto i-toning yokuqala, kuba ayifanele ithathwe ngokungakhathali ukuba wonke umntu uyazi iilwimi. Ukubonisa umzimba kubandakanya ukuphelisa amanqatha agubungela izihlunu ngokwenza umthambo, ngaphandle kokuchaza fumana ubunzima bemisipha. Oko kukuthi, ithoni iquka ukusebenza komzimba ukunciphisa umzimba ngokubumba umzimba. Ngokungafaniyo nokufumana izihlunu, kwimeko apho oku kufunwayo kukuchaza nokwandisa ubunzima bemisipha.
Ukwenza ithoni kuwo wonke umzimba kuyafuneka ukudibanisa amandla, ubhetyebhetye kunye nokuzilolonga kwentliziyo. Ngesiqhelo esihlanganisiweyo sale mithambo, ungaphulukana nobunzima kunye neethoni yomzimba wakho ngendlela ebanzi. Ke unokuthintela ukulahleka kwamafutha ngokushiya umzimba wakho ngaphandle kobume. Qaphela le mithambo ukwenza eyakho indlela yokuzilolonga ukuze ubonakalise umzimba wakho uphela ekhaya.
Qala ngokuzivocavoca i-cardio imizuzu eli-10 ukuya kwengama-30. Ingayi ibhayisekile emileyo, ukutsiba ngentambo, umatshini okwe elliptical okanye umatshini wokunyathela. Ukuba ukhetha ukutsiba ngentambo, unokwenza iiseti ezintathu zokutsiba kangangemizuzu esi-8 inye. I-Cardio kufuneka yenziwe okungenani kathathu ngeveki. Makhe sibone ezinye iindlela zokuzilolonga rhoqo kunye nethoni yomzimba wonke ekhaya.
Ukuzivocavoca ithoni kumzimba ongentla
Umzimba ongaphezulu uquka Iipcs, i-abs, iingalo, umva kunye namagxa. Le mithambo ilungele ukuhambisa umzimba ongasentla ekhaya:
- Ukuphusha usenyuka: Zingagqitywa, kwiingqiniba, ukutshintshana kwemilenze okanye ngaphezulu kwesandla esinye. Yenza iiseti ezi-3 ze-12 nganye nganye.
- Ingalo ye-Dumbbell iphakamisa: Ngaphambili, icala kunye nengqiniba engqinibeni, kuya kufuneka wenze iiseti ezi-3 zokuphindaphinda ezili-15 inye.
- Abs kunye triceps: I-crunches ene-dumbbells kunye ne-triceps dips, kwakhona iiseti ezi-3 ze-15 ziphindaphindeke nganye.
Ukuzivocavoca ukusebenza komzimba osezantsi
Ngokubhekisele kumzimba ongezantsi umsebenzi wenziwa emilenzeni nasezimpundu. Le mithambo uyenzayo ekhaya ilungele ukuthambisa umzimba wakho osezantsi.
- Izikwere zesintu, iiseti ezintathu zokuphindaphinda ezili-10.
- Ngaphambili nangaphandle, iiseti ezintathu zokuphindaphinda ezili-12 kuhlobo ngalunye lwamanqanaba.
- Ukutsiba Kwisiza, ukuphindaphinda kwe-10.
- Ukutsiba okungatshintshiyo: Kuqukethe ukuphakamisa amadolo ngasesifubeni ngokutsiba, umthambo oqhelekileyo kuqeqesho lwabadlali bebhola ekhatywayo. Yenza lo msebenzi umzuzu omnye.
- Ukutsiba ngasemva: Umsebenzi ofanayo kodwa kule meko imilenze igobile ngasemva, yenza lo mthambo umzuzu omnye.
Ukuzivocavoca umzimba kubaluleke kakhulu kwimpilo entle, kodwa kubalulekile thatha ikhefu eliyimfuneko ukuze imisipha ibuye emveni kokuzilolonga. Ke ngoko, eyona nto ilungileyo iya kuba kukwenziwa kwenkqubo yokudityaniswa kwe-cardio kunye namandla e-3-4 amaxesha ngeveki. Zonke ezinye iintsuku kufuneka zibuyiselwe, oko kukuthi, ngezinye iintsuku ukuya kwiinkqubo kunye nosuku olunye ngeveki yokuphumla ngokupheleleyo.
Ukuba awufuni ukuyeka ukwenza imithambo, unokukhetha ezinye iindlela ezinje ngokuhamba ngokukhawuleza epakini, ukukhwela ibhayisekile ngeempelaveki, okanye ukuqubha xa ufuna uxinzelelo. Into ebalulekileyo kukuba uhlale rhoqo ukuze zixabise iziphumo zoqeqesho emzimbeni. Kwinyanga enye okanye ezimbini, uyakuqaphela ukuba umzimba wakho uxhonywe ngakumbi kangakanani.