Izinguquko zendlela yokuphila, abantu bazivumelanisa nezimo ezintsha futhi babheke ezinye izindlela zokuqhubeka nokuphila ngokugcwele. Lokhu yilokho okubizwa ngokuthi ukuzivumelanisa nezimo futhi nezimo zamanje ezilawulwa ubhadane lomhlaba wonke, sekufundwe ngamandla. Konke sekuguqukile ngandlela thile futhi nendlela yokuzinakekela, yokudla neyokudlala imidlalo.
Manje bayanda abantu abazivocavoca ekhaya, indlela ephelele yokungalahlekelwa yinqubo futhi balwe nobuvila bokuya ejimini. Kodwa-ke, yize ukuzivocavoca ekhaya kulungile, kubalulekile ukuthola kabusha impilo yakho yansuku zonke futhi ukuzivocavoca nabanye abantu kuyindlela enhle yokuzihlanganisa. Ngakho-ke okungcono kakhulu inhlanganisela, ukuzivocavoca umzimba kancane ngaphandle kanye ne-toning encane ekhaya.
Ukuzivocavoca ukwenza ithoni ekhaya
Ake sithole ukuthi yini ngempela i-toning yokuqala, ngoba akufanele nanini ithathwe kalula ukuthi wonke umuntu uyazi i-lingo yezemidlalo. Ukubopha umzimba kuqukethe ukuqeda amanoni amboza imisipha ngokuzivocavoca, ngaphandle kokusho uthole isisindo semisipha. Lokho wukuthi, ithoni phezulu kuqukethe ukusebenza komzimba ukunciphisa umzimba ngokwakha isimo somzimba. Ngokungafani nokuthola imisipha, lapho-ke okufunwayo kuchaza nokwandisa ubukhulu bemisipha.
Ukwenza ithoni umzimba wonke kuyadingeka ukuhlanganisa amandla, ukuguquguquka kanye nokuzivocavoca kwenhliziyo. Ngenqubo ehlanganisiwe yalezi zivivinyo, ungalahlekelwa isisindo bese ubeka umzimba wakho ngendlela ejwayelekile. Ngakho-ke ungavimbela ukulahleka kwamafutha ekushiyeni umzimba wakho ngaphandle kokuma. Qaphela lezi zivivinyo ukuze udale isimiso sakho sokuzivocavoca ukukhipha umzimba wakho wonke ekhaya.
Qala ngokuzivocavoca kwe-cardio imizuzu eyi-10 kuya kwengu-30. Kungaba njalo ibhayisikili elimile, ukweqa intambo, umshini okweqanda noma umshini wokunyathela. Uma ukhetha ukugxuma intambo, ungenza amaqoqo amathathu okugxuma imizuzu eyi-8 lilinye. I-Cardio kufanele yenziwe okungenani kathathu ngesonto. Manje ake sibheke ezinye izivivinyo zokugcwalisa inqubo yakho nokuthinta umzimba wonke ekhaya.
Ukuzivocavoca ukukhipha umzimba ongenhla
Umzimba ongenhla uqukethe ama-pecs, i-abs, izingalo, emuva namahlombe. Lezi zivivinyo zilungele ukuthambisa umzimba wakho ongenhla ekhaya:
- Okuhlafunwayo: Zingaba ephelele, endololwaneni, ukushintshanisa imilenze noma ngaphezulu kwesandla esisodwa. Yenza amasethi ama-3 we-12 reps ngamunye.
- Ingalo ye-Dumbbell iphakamisa: Ngaphambili, ohlangothini nasendololwaneni, kuzodingeka wenze amasethi ama-3 okuphindaphinda ali-15 lilinye.
- I-Abs ne-triceps: Ama-crunches anama-dumbbells nama-triceps dips, futhi amaqoqo ama-3 we-15 reps ngalinye.
Ukuzivocavoca ukusebenza komzimba ongezansi
Mayelana nomzimba ongezansi umsebenzi wenziwa emilenzeni nasezinqeni. Lezi zivivinyo okufanele uzenze ekhaya zilungele ukuthambisa umzimba wakho ophansi.
- Izikwele zendabuko, amasethi amathathu okuphindaphindwayo ayi-10.
- I-lunge langaphambili neliseceleni, amasethi amathathu okuphindaphindwa okungu-12 kohlobo ngalunye lwegxathu.
- Izithende esizeni, ukuphindaphinda okungu-10.
- Ukweqa okumile: Siqukethe ukuphakamisa amadolo ngasesifubeni ngokugxuma, ukuzivocavoca okujwayelekile kakhulu ekuqeqesheni abadlali bebhola. Yenza lo msebenzi umzuzu owodwa.
- Ukweqa emuva: Ukuzivocavoca okufanayo kodwa kulokhu imilenze igobele emuva, yenza lo msebenzi umzuzu owodwa.
Ukuvivinya umzimba kubaluleke kakhulu empilweni enhle, kodwa futhi kuyadingeka thatha amakhefu adingekayo ukuze imisipha ilulame njalo ngemuva kokuzivocavoca. Ngakho-ke, okuhle kungaba ukwenza inqubo ehlanganisiwe yokuzivocavoca umzimba kanye namandla ka-3-4 izikhathi ngesonto. Zonke ezinye izinsuku kufanele zibe zokululama, okusho ukuthi, ngezinsuku ezihlukile kuya kumikhuba kanye nosuku olulodwa ngeviki lokuphumula ngokuphelele.
Uma ungafuni ukuyeka ukuzivocavoca umzimba, ungakhetha ezinye izindlela njengokuhamba ngesivinini epaki, ukuhamba kahle ngebhayisikili ngempelasonto, noma ukubhukuda lapho udinga ukucindezeleka. Into ebalulekile ukuthi uhlale njalo ukuze thokozela imiphumela yokuqeqeshwa emzimbeni. Ngenyanga eyodwa noma ezimbili, uzobona ukuthi umzimba wakho uthanjiswa kangakanani.