Umhlahlandlela omuhle wokuzivocavoca ekhaya!

March 29, 2021

Umhlahlandlela omuhle wokuzivocavoca ekhaya

Uma uthole le bhulogi isesha i-Intanethi, usuvele unombono omuhle wokuqeqesha umzimba wakho, ngisho nasekhaya, nganoma yisiphi isizathu. Ukuqeqesha umzimba wethu kubalulekile empilweni yomzimba nengqondo, ngakho-ke… Siyakuhalalisela ngokuba lapha! Ngalesi sikhathi siphakamise ukuthi kusungulwe umhlahlandlela wokuqeqeshwa kwasekhaya, kepha hhayi nje noma yimuphi umhlahlandlela, umhlahlandlela OMKHULU wokuqeqeshwa kwasekhaya, ongasetshenziswa njengesiqondisi esiyisisekelo nesikhuthazayo uma ungumfana, uma uyintombazane, uma une isikhathi esiningi noma esincane ngesonto, noma uma ongathanda ukukwenza ukuqeqesha amandla, usebenzisa noma ngaphandle kwezisindo ... Kancane kwakho konke! Futhi into enhle kunazo zonke ukuthi, uma ususithathile isinqumo sokuziqeqesha, nakanjani uzofunda lo mhlahlandlela ngentshiseko efanayo esinayo ekudaleleni yona. 

Uyayazi, siyayazi: Ukuqeqesha? Uyakhazimula. Ayikho into efana nokuzwa lokho kugijimela kwama-endorphin agijima emzimbeni wakho, umjuluko wehla ebunzini lakho, leso sihlunu esihle "esibuhlungu" othi "ake sibone, sisasebenza", nokugcina okukhulu: qaphela IZINGUQUKO esibukweni, okuqhubekayo kodwa kuphephile. Ukuzijwayeza ekhaya akuhlali njalo kuthatha indawo yokuzivocavoca, isigaba esiqondiswa bukhoma, noma ukwenza umdlalo othile ngaphandle, kepha kuyiqiniso ukuthi kuyindlela elula ongazama ukufeza izinhloso zakho, ikakhulukazi ngezikhathi zeCovid.

Lokhu akusho ukuthi kuzoba lula, huh. Empilweni kunezinto ezimbalwa ezilula, kepha iqiniso ukuthi kungenzeka ukwenza amaphasi ngeqiniso lokuthi ukuzivocavoca umzimba ngezikhathi ezithile kuyadingeka, nokuthi kungaba lula futhi kube lula uma ubeka ingqondo yakho kukho. Ngakho-ke, uma usukulungele ukujabulela umdlalo wezemidlalo ekhaya, vumela umcabango wakho uhambe, futhi ulawule umzimba wakho, bese ufunda bese uthola ukuthi kungaba kuhle kanjani ukuqeqesha ekhaya nge-Umhlahlandlela wethu Omkhulu Wokuqeqeshwa Ekhaya.

Umhlahlandlela omuhle wokuzivocavoca ekhaya

KUNGANI UQEQESHA EKHAYA?

Amagama amathathu: Ukusebenza kahle, lula kanye nomnotho. Ukuziqeqesha ekhaya kungaba enye indlela enhle, ikakhulukazi uma ufuna imiphumela ephumelelayo futhi ukhetha ithuba lokuthi ukuqeqeshwa kuthembisa ukunethezeka kwekhaya lakho, ngaphandle kokuthuthela kwenye indawo, noma ukuchitha isikhathi nemali ethe xaxa kunalokho Ongakwenza tshala imali wenze uqeqesho olusebenzayo ekhaya, ngezinsizakusebenza onazo, kanye nakulabo ongangeza kancane kancane ngokwenqubo oyicabangayo. Khumbula ukuthi ungaqala ngaso sonke isikhathi okuncane, futhi ukusisebenzise ngokugcwele, futhi wenze ngcono futhi ube nobuciko.

Uma uqeqesha ekhaya, usuvele usekhaya, futhi lokho onakho lapho kuzoba wusizo ekuqeqesheni uma wazi ukuthi ungakwenza kanjani. Faka umndeni wakho uma ungafuni ukukwenza wedwa, noma ubaxwayise ukuthi leso sikhathi esokuqeqeshwa hhayi okunye, ngakho-ke, ukugwema zonke iziphazamiso zakudala zendlu, ungaze ucabange ukuthi ukwenye indawo, futhi uqeqesha kanzima ngaphandle kwezinkinga. Kancane kancane ungasandisa isikhala sakho sokuqeqeshwa ngokulungiswa okuncane, lokhu kuzokwenza umehluko futhi kuzokwenza uzizwe ukhululekile futhi ugxile kokukwenzayo. Njengoba usuvele usungule izikhala ezahlukahlukene ekhaya zezinto ezahlukahlukene (ikhishi okumele lidliwe, ideski lokufundela / ukusebenza), ukuqeqeshwa kufanele futhi kube nesethi engaguquki futhi, ngaphezu kwalokho, kungashintshwa kancane ngezisekelo, ongakwazi ukuhlangana futhi ukuqaqa kalula. Lokhu kuzokugqugquzela futhi kukusize ukuthi uzibophezele ngokwengeziwe futhi ugxile, futhi futhi wenze kangcono. Futhi into enhle kakhulu ukuthi uzohlangana futhi uyihlobise ngokwakho, ngezinga lakho, njengoba ufuna! Hlala ukhumbula ukuthi, ngaphezu kwesikhala, isikhathi sesikhathi naso sibalulekile lapho sicabanga ukuqeqeshwa ekhaya. Isikhathi sokuziqeqesha yisikhathi sokuziqeqesha, futhi uma unikela umzuzu wosuku lwakho ngqo kulo hhayi okunye, ungafinyelela izinto ezinhle, futhi wenze usuku lwakho lube usuku olungcono.

Ngaphezu kwalokho, uhlelo lokuzivocavoca ekhaya lungaba inketho ekahle yokwengeza esimisweni sakho samasonto onke uma ujwayele ukuya ejimini, amakilasi e-crossfit, i-yoga, isibhakela esifanelekile, njll. noma uma wenza omunye umdlalo ngokujwayelekile. Kuzoba wusizo uma nganoma yisiphi isikhathi kunzima ukuthi ufike ngesikhathi noma uma uhlelo lungemahora ambalwa kuphela ngeviki. Futhi akunandaba ukuthi ufuna ukuzivocavoca yini owesilisa ekhaya noma ukuzivocavoca ekhaya kwabesifazane, ukuqeqeshwa ekhaya lakho kungaba kuhle kakhulu kunoma ngubani. Futhi uma wazi ukuthi le yindlela ongafinyelela ngayo izinhloso zakho, ngakho-ke yenza lokho, ngoba ukuqeqeshwa ekhaya kuza nezinzuzo ezingapheli.

Ziyini izinzuzo zokuqeqeshwa okusebenzayo ekhaya?

  • Khulisa ukuzibophezela kwakho ekuzivocavoca umzimba.
  • Inikeza ukuthula nokuzola.
  • Ikunikeza amahora aguquguqukayo.
  • Izinga lokushisa elingaphandle likuthinta kancane.
  • Ikuvumela ukuthi ube nokuhlushwa okwengeziwe.
  • Utshala imali edingekayo.
  • Awulindeli abanye.
  • Ubumfihlo
  • Induduzo.

Njengoba sishilo, noma ngabe ungumfana noma uyintombazane, ukwenza ukuqeqeshwa okusebenzayo ekhaya uthola zonke izinzuzo zakudala zokuzivocavoca: thuthukisa ukuma komgogodla, uqede izinhlungu, amandla usuku lonke, ithoni futhi ulolonge imisipha, ukunciphisa izinyathelo, ukwandisa ukuguquguquka, ukhiqiza ama-endorphin, ukwandisa inhlalakahle, unciphisa ukucindezeleka, uthuthukisa uhlelo lwakho lwezinhliziyo, phakathi kwezinye izinzuzo eziningi ezihambisanayo. Ngakho-ke, noma ngabe ufuna ukwenza umsebenzi wasekhaya wabesilisa, noma ukuzivocavoca ekhaya kwabesifazane, izinzuzo zizobonakala uma ukwazi ukungena esigqi esifanele somzimba wakho namakhono akho.

Umhlahlandlela omuhle wokuzivocavoca ekhaya

UMSEBENZI WOKUSEBENZA EKHAYA

Ukuzijwayeza ukusebenza ekhaya akusilutho ngaphandle kwezikhathi zokuqeqeshwa ezimfushane ongazilandela kahle ekunethembekeni kwekhaya lakho, ukonga isikhathi nemali, futhi wandise ukusebenza osukwini lwakho, kungaba ngokusebenzisa isisindo sakho nefenisha yakho. kusuka ekhaya njengokusekelwa kokuzivocavoca umzimba, noma ukusebenzisa imishini yokuvivinya umzimba oyengeza kancane kancane njengempahla yokusekela.

Ekhaya singenza izinhlobo ezahlukahlukene zemikhuba, kuye ngokuncike kokuqukethwe esinakho, ngokwesibonelo, izindlela zokuqeqesha ekhaya ezinemishini yokuzivocavoca noma ngaphandle kwemishini yokuzivocavoca. Ungenza futhi okujwayelekile noma ngaphandle kwesisindo okuthi, yize behlukile, bobabili banezinzuzo zabo kanye nezinzuzo eziqondile empilweni yakho engokwenyama nengqondo. Ngalokhu, kubalulekile ukuthi wenze itafula lokuzivocavoca elisebenza njengomhlahlandlela nesakhiwo okufanele silandelwe; Ngaphezu kwakho konke, kuyindaba yokuhleleka ukugwema ukuphindaphinda ekusebenzeni kwakho futhi ugweme ukwenza imizila emifushane noma emifushane kunalokho ohlele ukukwenza.

Ungalenza kanjani ibhodi lokuqeqesha ekhaya?

Ukwenza itafula lokuqeqeshela ekhaya kuhilela ukuklama uchungechunge lokuzivocavoca okuzokwenza inqubo yakho yokuzivocavoca ekhaya, ukulinganisa ukuphindaphinda ozokwenza ngakunye namakhalori alinganiselwe ozowashisa ngalunye, kanye nesikhathi lapho inqubo ephelele izothatha., kufaka phakathi ukufudumeza kwangaphambi kokuzivocavoca nokwelula kokuzivocavoca. Ngakho-ke, lapho wenza itafula lakho lokuqeqesha ekhaya, cabanga ngokufaka izinto ezilandelayo:

  • Izinsuku (usuku / isonto / inyanga)
  • Isikhathi sosuku (ekuseni / ntambama / ubusuku)
  • Isikhathi (kufaka phakathi ukusebenza kwangaphambi kokuzivocavoca nokuzivocavoca)
  • Amakholori alinganisiwe
  • ukuqeqeshwa
  • Imihlangano
  • Ukuphindaphinda
  • Izinto ezidingekayo

Cabanga kangaki ngenyanga, ngesonto ngisho nangosuku onganikezela ngalo ukuqeqeshwa ekhaya. Kwesinye isikhathi lolu hlobo lokuqeqeshwa luyathuthukiswa uma usuvele uzivocavoca kwezinye izindawo njengokujwayelekile, kepha, uma kungukuphela kwento oyenzayo njengamanje, yihlele kahle ukuze ingathinti abanye abantu ohlangana nabo -ukuhlala, noma uqondane neminye imisebenzi oyenzayo osukwini lwakho nosuku. Kufanele futhi ucabangele ukuthi ngasiphi isikhathi sosuku kungcono ukuthi ukwenze: okuhle ngalokhu ukuthi kuzoba nezinsuku lapho kungakuhle ukuthi ukwenze ekuseni noma ntambama, kanti abanye mhlawumbe ebusuku. Okubalulekile ukuthi, uma usungule inkambiso eyisibonelo yomzuzu ngamunye wosuku ongayisebenzisa, nakanjani ekugcineni kosuku uzobe ubonga ngokwenza okuncane. Yiba nazo zonke izinto ezidingekayo ezandleni. Eqinisweni, ungenza uhlobo lwe- "mise en place", okuyigama le-gastronomic elinikezwe ubuciko bokuhlela zonke izithako nezinto zokwakha ozidingayo ukwenza iresiphi. Kulokhu kufana kancane, ngakho-ke ngeke uphazamise ukuqeqeshwa ufuna isisindo, amanzi, iselula ... kepha uzoba nakho konke okusondele futhi ukuze ufeze izikhathi zakho, ukuphindaphinda nezikhathi ngendlela efanele.

Yini engiyidingayo ukuyiqeqesha ekhaya?

Kuzo zonke izinhlobo zokuqeqeshwa ngaso sonke isikhathi sidinga ukuba nezinto zokusekela esesandleni, okungukuthi, izinto ezisisiza ukuthi senze ukuqeqeshwa kwethu kahle. Okokuqala, udinga ukuchaza ukuthi ngabe uzobe uqeqesha amandla ngezisindo noma cha, noma uma ufuna ukwenza i-cardio eyisisekelo esizeni ukusiza ukuthuthukisa uhlelo lwakho lwezinhliziyo futhi usize ukufudumeza umzimba wakho ukushisa ama-calories amaningi osuku .

Umhlahlandlela omuhle wokuzivocavoca ekhaya

Ukuqeqeshwa kwamandla ekhaya (ngezisindo nangaphandle)

Uma uzokwenza ukuqeqeshwa kwamandla ngezisindo, uzodinga isisindo sokuphakamisa. Lokhu kungaba yimishini yokuvivinya umzimba noma izinto ongazithola ekhaya ezisindayo, ngokwesibonelo, izincwadi, amabhodlela amakhulu amanzi, noma ama-dumbbells ejimini, uma unazo, ngokwesibonelo, i-vinyl noma i-raber ukugwema izingozi futhi nazo zinazo ukubamba kangcono lapho uzisebenzisa.

Uma ungafuni ukwenza ukuqeqeshwa kwesisindo ekhaya kepha ukuqeqeshwa kokumelana, ungakhetha ukuthenga amabhande wokuzivocavoca anwebekile ngamasayizi ahlukahlukene nobunzima, ukusiza ukwakha imisipha ngaphandle kwesidingo sokuthwala isisindo esengeziwe. Eqinisweni, lena indlela enhle yokuqinisa umzimba wakho usebenzisa isisindo sakho futhi ungeze ukumelana okwengeziwe ukusiza ukuqinisa imisipha yakho. 

Khumbula ukuthi ukuqiniswa kwemisipha ngesikhathi sokuzivocavoca umzimba kusiza ukushisa ama-calories amaningi, amafutha ne-glucose, okusondelene kakhulu nokwehlisa isisindo nokunciphisa izilinganiso uma umgomo wakho ukufeza umzimba onamafutha.

Yini into enhle kakhulu ongayiqeqesha ekhaya?

Okuhle kakhulu ekuqeqesheni ekhaya yilokho okusiza ngempela njengokweseka ukufeza izinhloso zakho. Ngakho-ke, uma usuqoqe itafula lakho lokuqeqesha ekhaya futhi unesithombe esiphelele nohlelo, lapho-ke ungalungela kangcono izinto ozoziqeqesha ekhaya. Ngakho-ke, uzokwazi ukubona ekhaya okuyizitulo ezihamba phambili, izindonga, nezisindo zendabuko ezingakufanele, noma uzobona uma udinga ukutshala imali emaqenjini anwebekayo ukuqeqesha ekhaya, noma iqakala eligcwele isihlabathi izinsimbi, noma izinsimbi ezenziwe nge-vinyl noma ngerabha, okuvamise ukuthi kungabizi kakhulu.

Olunye uhlobo lwezinto zokweseka, okungezona izisindo noma okusho ukumelana, ngokwesibonelo, ama-anti-slip yoga mata, imigoqo ephathekayo, noma amabhola e-yoga, angasiza kakhulu ekwenzeni izivivinyo ezahlukahlukene endaweni efanayo. Futhi, uma unenhlanhla yokuthi othile emndenini wakho eminyakeni eyedlule wathenga umshini wokunyathelisa noma i-elliptical ku- "call now" yasenganekwaneni futhi uqoqa uthuli ophahleni ... ususe uthuli futhi ulisebenzise!

Umhlahlandlela omuhle wokuzivocavoca ekhaya

Ezinye izinhlobo zokusekelwa:

Ngokungeziwe ezintweni zokuqeqesha, kunconywa ukuthi ungeze uhlobo oluthile lokusekelwa okuzwayo noma okubukwayo okwenza uhlelo lwakho lube yisikhathi esimnandi kakhulu, isibonelo, uhlu lwadlalwayo lomculo, i-podcast oyithandayo, noma ividiyo ku-YouTube, ikakhulukazi uma umhlahlandlela ophelele, isigaba noma inqubo ongayilandela ekhaya. Enye indlela enhle ukulanda uhlelo lokusebenza lokuqeqesha kuselula noma kuthebhulethi yakho. Ngenxa yezinhlelo zokusebenza zokuqeqesha, ezinjenge- “Strong”, “Nike Training Club”, “MyFitnesPal” noma efanayo, ungahlela ama-automatism awusizo njengama-alarm alamu, isitophuwashi, ukudla neziphakamiso zokuqeqesha okufanele uzilandele, ukuze ukwazi ukwenza okungcono kakhulu ukuqeqeshwa kungenzeka ekhaya. Kubalulekile futhi ukuthi uma uqeqeshwa unethezekile, futhi unyathele ngokuqinile lapho wenza ukunyakaza ngakunye, ngakho khumbula ukuthi kuyadingeka ukuba nezingubo nezicathulo ezifanele ukwenza inqubo yakho.

UKUQEQESHWA KWASEKHAYA NGESisindo

Uma ukwenza uhlelo lokuqeqeshwa kwesisindo sasekhaya kukufanele, kusho ukuthi usunqume ukwenza ukuqeqeshwa kwe-dumbbell yasekhaya noma uthole enye into enesisindo ukukusiza usebenzise umzimba. Khumbula ukuthi kulokhu, ithuluzi eliguqulelwe ukuzivocavoca umzimba lihlala lingcono, kodwa-ke, akukho okwenzekayo uma uxazulula lesi simo ngamabhodlela amanzi, amabhokisi, njll. Noma yini oyinqumayo, khumbula ukuba nayo ngaphambi kokuqala futhi ... asiqeqeshe!

Ukuqeqeshwa kwe-Crossfit ekhaya ngezisindo

Kukodwa nje, i- “Cross Fit”, ngaphezu kokuba wuphawu lokuhweba olubhalisiwe, futhi iwukuqeqeshwa okuhle kwamabutho ezokuphepha (umlilo, amaphoyisa namasosha). Kuyindlela yokuqeqesha esekwe ekwenzeni izivivinyo eziqhubekayo nezinhlobonhlobo, ukusebenzisa ukunyakaza okusebenzayo, nokuzikhipha ngamandla amakhulu. Ngenxa yalokho, kuyindlela ephumelelayo yokwenza ithoni umzimba futhi yehlise isisindo masinyane, ngoba iphakamisa izindleko ezinkulu zekhalori ngeseshini njengoba kungukuqeqeshwa lapho ukuphumula kucishe kungabikho khona. Lokhu kwenziwa ebhokisini, futhi kusetshenziswa okokusebenza okuncane, kufaka phakathi izintambo, imigoqo, nezisindo. Ngakho-ke, ukukwenza ekhaya kuhle, kepha akufani nasendaweni evunyelwe ukuqeqeshwa. Kodwa-ke, kuyiqiniso ukuthi uma unezinto ezithile ekhaya, njengezisindo, isikhala esanele nemigoqo, ungafaka imigomo eyisisekelo yale ndlela yokuqeqesha, wenze ngisho nokunyakaza ngokungeza izinsimbi emaqakaleni akho. 

Umhlahlandlela omuhle wokuzivocavoca ekhaya

Siphakamisa wena Izindlela ezi-5 zokuqeqesha ezinqamulelayo ekhaya ezinezisindoOngakwenza uma ungenalo ibhokisi lokuqeqesha elitholakalayo:

 1. UMurph WOD ekhaya. Yenza ngesikhathi esihle kakhulu:

  • AmaJack Jumping (400)
  • Ukudonsa (100) usebenzisa itafula, umnyango noma ibha.
  • Ama-Push-Ups (200)
  • Izikwele Zomoya (300)
  • AmaJack Jumping (400)

2. WOD KALSU ekhaya. Yenza ngesikhathi esifushane ngangokunokwenzeka:

  •  AmaBurpees (100)

+ Njalo ngeminithi wethula ama-Thruster ama-5 anesisindo / dumbbell noma into esindayo.

3. IWODI - AMRAP 15-50. Yenza izikhathi eziningi ngangokunokwenzeka.

  • Ukukhishwa Kwesandla (15)
  • Izimbambo Ezingabili (50)
  • Izikwele ezingaphezulu zisebenzisa isisindo / dumbbell noma into esindayo (15)
  • Izimbambo Ezingabili (50)

4. I-AMRAP ekhaya. Amaseshini amaningi ngangokunokwenzeka.

  • I-HSPU (5)
  • Umugqa Wethebula (10)
  • Ama-lumges (15) Ngesisindo / dumbbell noma into esindayo esandleni ngasinye.

5. NGOKULANDELA ISIKHATHI: 8 - 25 - 50 - 75 - 50 - 25 - 8. Qedela ngesikhathi esifushane kakhulu. Faka isisindo uma ufisa.

  • Izikwele Zomlenze Owodwa (8) (alt)
  • Isikhwama Phezu Kwamahlombe (25)
  • I-Spider Push-Ups (50)
  • Ithebula / Ukudonswa Komnyango (75)
  • I-Spider Push-Ups (50)
  • Isikhwama Phezu Kwamahlombe (25)
  • Izikwele Zomlenze Owodwa (8)

Ukuze ugcwalise phakathi kwezinye izinsuku zesonto uma ungazizwa uthanda ukwenza imigwaqo enqamula nsuku zonke, ungenza ukuqeqeshwa kwesisindo se-cardio ekhaya, okungukuthi, ngezisindo ezincane ze-vinyl esandleni noma ngezisindo zamaqakala uma, ngokwesibonelo, ukugxuma, ukugijima in in situ (endaweni), noma uma uhamba uzungeze indlu yakho. Lokhu kuzokusiza kakhulu ngoba kuyindlela enhle kakhulu yokuqeqesha imilenze enesisindo ekhaya, futhi njengokuqeqesha emuva ngezisindo, ngoba ngokuthwala isisindo kulawa maphuzu amabili (izandla namaqakala) uzosiza konke okunye isitho esilandelayo - kufaka phakathi emuva namathanga (ngokulandelana) - thatha omunye walomthwalo futhi uqine endleleni. Eqinisweni, ukwenza izivivinyo ze-cardio ezifana ne-aerobics noma izindlela zokwelapha kudansa kakhulu uma sizenza ziphethe izinto ezisindayo, ngokwesibonelo, amabhodlela amabili amanzi noma amasaka amancane esihlabathi aboshelwe emaqakaleni ethu.

Umhlahlandlela omuhle wokuzivocavoca ekhaya

UKUSEBENZA EKHAYA NGAPHANDLE KWESisindo

Ngaphandle kwezisindo? Ayikho inkinga! Uma uke wacabanga ukwenza uhlelo lokuqeqesha ekhaya ngaphandle kwezisindo lapho-ke ungakwazi ukuqinisa umzimba wakho ngesisindo sakho, okuyindlela enhle yokuzivocavoca imisipha yakho nokusiza ekwakheni ukumelana.

Ukuzivocavoca okuvamile ngaphandle kwezisindo ukuqeqeshwa kwe-cardio ekhaya, okungaba yisihluthulelo sokwenza ngcono uhlelo lwethu lwe-cardiovascular kanye nokugqugquzela amafutha ukuzishisa kangcono. Lokhu kungasebenza ku-situ, noma ukwenza izivivinyo njengamajumping weqa, noma intambo eyeqayo.

Kulokhu ungangeza ukusebenza kwe-hiit ekhaya (umfutho ophakeme) ongakhuphula ngawo kancane kancane futhi wehlise amandla nejubane ngokuhamba kwesikhathi ukushisa ama-calories amaningi futhi ube nezincopho eziphakeme zokushesha kwenhliziyo.

Isibonelo, yenza amaseshini athi "20 - 40" ngomzuzu, okusho ukuthi, imizuzwana engama-40 igcina ijubane elizinzile hhayi ngokushesha okukhulu futhi imizuzwana engama-20 esele isheshisa ijubane ngangokunokwenzeka; Lokhu kungaphindwa sonke isikhathi lapho wenza ukuqeqeshwa kwe-cardio. Ezinye izinhlobo ze-cardio ekhaya ngaphandle kwezisindo zifaka imishini, uma unazo zisebenzise zona.

Umhlahlandlela omuhle wokuzivocavoca ekhaya

Ukuqeqeshwa kwe-Crossfit ekhaya ngaphandle kwezisindo

Njengoba sishilo ngaphambili, i-crossfit ingenye yezinketho zokuqeqesha ezidinga kakhulu, kepha futhi ingenye ephumelela kakhulu. Phambilini besikwazi ukukhetha uchungechunge lokuqeqeshwa kwesisindo ongakwenza ekhaya, kepha uma ungenazo izinsimbi (noma izinto ezingangena esikhundleni) noma ibha ekhaya ongayisebenzisa, ungalandela inqubo eguquliwe. Kodwa-ke, kufanele uqonde ukuthi ikhaya lakho akulona ibhokisi lokuqeqesha ngakho-ke, ngeke ukwazi ukulawula ngokuphelele konke ukunyakaza. I-Crossfit ifanelwe ibha okungenani nezisindo, izintambo, njll. ukuthathwa kanjalo. Kepha, uma ungenayo ekhaya, ungenza konke okusemandleni akho ngokuphepha ngalokho onakho, noma kungenjalo esikhundleni se-100%.

Ungalandela imikhuba esiyichaze ngenhla ngaphandle kokungeza isisindo. Futhi uma ukhetha ukwenza ukuqeqeshwa okuhlukile, sihlanganise i-a isiphakamiso sokuqeqeshwa kwe-crossfit ekhaya Ngaphandle kwezinto ezibonakalayo ukuze nawe ukhuthazwe ukuthi uzame lolu hlobo lokuqeqeshwa ngokunethezeka ekhaya lakho. Phindaphinda kakhulu futhi ngesikhathi esifushane sokuzivocavoca okulandelayo: 

  • Ama-Burpees (hlanganisa i-Push ngokugxuma okuphezulu)
  • Izikwele (ngokwesiko)
  • Ukuhlala phezulu (ABS)
  • I-Isometrics (amapulangwe endololwana)
  • Ama-Push-Ups (ukuphakamisa umzimba)
  • Ama-triceps dips (ukwehla kwesihlalo ngezindololwane eziguqukayo)
  • Ukudonsa (uma unebha ekhaya)

Ezinye izinhlelo zokusebenza zokuqeqesha eziwela ekhaya zingakusiza ukuthi uzikhuthaze futhi zikuqondise kangcono lapho wenza inqubo yakho. Phakathi kokuhamba phambili siqokomisa iWoodbook neWodrec. Usuvele ubazamile?

Ukuqeqeshwa kwesibhakela ekhaya ngaphandle kwezisindo

Enye inketho enhle kakhulu yokuzivocavoca ekhaya ukwenza imizila elula yesibhakela ekhaya noma i-fit-boxing, ezokusiza futhi ukuqinisa umhlane wakho, ngakho-ke, ukuzivocavoca okuhle emuva ekhaya, ngaphandle kwezisindo. I-Fitboxing wumsebenzi omuhle ongawenza ekhaya, ngaphezu kwezindlela zokwelapha zomdanso zakudala kanye nemikhuba ye-aerobic eyindabuko yokwehlisa isisindo nokwenza ngcono uhlelo lwezinhliziyo.

Kulokhu, ungenza isibhakela nokukhahlela ngaphandle kwemishini eminingi, kepha uma ufuna ngempela ukujoyina ukuthambekela kwesibhakela ekhaya ungatshala kancane kancane ezintweni zokusebenza, ikakhulukazi ukusonga ngesandla okunwebeka ukuvikela izihlakala namaqakala, noma isikhwama sokushaya uma ufuna ngempela ukufaka i-punch kuyo. Khumbula ukuthi ukunyakaza akukwazi ukuhlanya futhi kungalawulwa, lo mdlalo unendlela yawo esunguliwe, ngakho-ke, kungcono ukulandela umhlahlandlela wesinyathelo kuzinhlelo zokusebenza ezikhethekile ezifana ne- "Boxtastics" noma i- "Shadowboxing", noma ubheke imihlahlandlela eyisisekelo ku-YouTube yokwenza isibhakela ukusebenzisa ekhaya.

Umhlahlandlela omuhle wokuzivocavoca ekhaya

UKUDLA UKUQEQESHA EKHAYA

Khumbula ukuthi ukudla nokuhambisa amanzi ngendlela eyiyo yi-sine qua akunasimo kunoma iyiphi inqubo yokuziqeqesha, noma ngabe usekhaya noma cha.

Ngakho-ke, lapho wenza uhlelo lwakho lokuqeqeshwa ekhaya, kufanele futhi uhlele ukudla kwakho ukuze wondle umzimba wakho ngezikhathi ezifanele, ngaphambi, ngesikhathi nangemva kokuzivocavoca, ngaphandle kwalokhu kuphazamisa inqubo yakho yokuzivocavoca noma ukungqubuzana.

Njengokudla, amanzi abalulekile, kepha ngobuningi obulinganiselayo, akululanga ukuweqa ngokweqile.

Ungafaka ngisho etafuleni lakho lokuziqeqesha ekhaya amahora okuphuza amanzi, ukudla nokuba nesidlwana ongasidla ngesikhathi, nokulinganisela, ukuze ungaphuthelwa ukudla noma ukuziqeqesha ngemuva kwamahora, noma esiswini esingenalutho uma ungekho ukujwayele.

Umhlahlandlela omuhle wokuzivocavoca ekhaya

AMACEBISO OKWENGEZA WOKUQEQESHA EKHAYA

  1. Susa iziphazamiso ezingaba khona. Siyazi ukuthi ekhaya senza eminye imisebenzi nokuthi kuzohlala kunezibopho okufanele zifezwe. Kodwa-ke, kunconywa ukuthi ugxile ekuzivocavoca umzimba ngesikhathi osibekele sona. Ngemuva kwalokho unganakekela ezinye izinto.
  2. Hlela isimiso sakho. Yize inqubo yakho ekhaya ingahle ingalindelekile (ukuze ungami ukuqeqeshwa uma ngabe lolo suku ubungeke ukwazi ukuya emisebenzini yakho ejwayelekile), uma ngabe uphakamise ngempela ukuzivocavoca ekhaya, sincoma ukuhlela nokuhlela inqubo yakho, bese ushiya isikhala osukwini lwakho ngakho. Futhi, gcina ikhalenda lakho ukuze lingahambisani nemihlangano, amaqembu noma ukuzibophezela futhi, uma bekungenzeka, mane uhlele kabusha uhlelo lwakho ngendlela engcono kakhulu, akukho okwenzekayo uma ungaqeqeshi usuku olulodwa, yini enye , ukubheke njengokuphumula kwemisipha yakho yosuku, okuhlale kudingekile ukucubungula kuzo zonke izinhlobo zemizila yokuqeqesha.
  3. Dala uhlelo lokusekela. Cela ekhaya ukukuxhasa ngenqubo yakho, kungaba ukukwenza nawe noma ukuhlonipha isikhathi osichitha kukho.
  4. Khetha isikhala bese usenza isikhala sakho sokufaneleka. Thatha isikhala endlini yakho, noma yini ongayenza, noma yini onayo, futhi uyisebenzisele ukwenza umsebenzi wakho. Ungayiguqula ngokukuvumela, kepha ukuba nesikhala esizinikele kuyo kuzokusiza ukugxila kwakho.
  5. Hlela okudingayo. Cabanga ngohlobo loqeqesho olufunayo noma ongalwenza ekhaya bese uhlela izinto ozidingayo, isibonelo, ukushaja iselula yakho, yenza uhlu lwadlalwayo, thola isigaba esiku-inthanethi, landa uhlelo lokusebenza, lungisa ibhodlela lakho lamanzi noma i-smoothie amaprotheni, njll.
  6. Cabanga ngamasu nokusebenza kahle. Bheka izinkomba, izindlela zesampula bese ubona ukuthi yini ekusebenzela kangcono. Uma kufanele wenze imizila yokuzijwayeza namaphutha, yenze ukuze uqonde isigqi namandla okukufanele kakhulu bese kuthi, ngokuqhubekayo, ukwazi ukuthuthuka nokusebenza kahle.
  7. Ungakhohlwa ukufaka amanzi emzimbeni futhi udle kahle. Kwenze ngesikhathi, nangokudla okunempilo, okunothe ngamaprotheni nama-carbohydrate ayinkimbinkimbi, ugweme amafutha noshukela omningi.
  8. Shintsha inqubo yakho ibe ngcono uma kunesidingo, ukhumbule ukuthi ukuthuthuka okuqhubekayo kuyisihluthulelo sempumelelo yesikhathi eside.
  9. Lalela umzimba wakho futhi ukhumbule ukugcina amasabatha.
  10. Bona umzamo wakho bese uzivuza! Ngokuzulazula nabangane, ngendwangu entsha, noma nangokudla okumnandi. Kepha, yebo, ngosuku olulandelayo ubuyela ekuqeqesheni!

Umhlahlandlela omuhle wokuzivocavoca ekhaya

Manje njengoba usunombono ongcono wokuthi ungaqeqesha kanjani ekhaya kanye nezinzuzo zokwenza imikhuba yokuqeqesha ekhaya, sazise ukuthi kuhamba kanjani!


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