Inkqubo ukuzilolonga ikhaya olusebenzayo kwabasaqalayo

Dlala imidlalo ekhaya? Easy! Ukuze wenze oku, kufuneka ixesha, indawo, kunye nomnqweno elingathandabuzekiyo ukuphucula umzimba wakho yonke imihla. Musa nangoko sukela ukwenza lonke uqheliso lwemisebenzi ezaziwayo ngexesha, uze emva koko ngeveki yokunqakulisa ukukhumbula amava. indlu Sports - kukho umbandela onzulu kakhulu, kuba apha wena yakho boss, umqeqeshi, abancedisayo, iqabane. Ukuqala ukuchonga oko iinjongo sifuna ukuphumeza oko sinako ukukwenza, lingakanani ixesha uzimisele ukuchitha qho ngeveki thina. Emva koko walungisa inkqubo yoqeqesho ekhaya, apho kuya kufuneka silandele ngokungqongqo.

Oko kuya kuthatha newbie

Indoda engazange ezemidlalo badlale (kuhle, ngaphandle koko waya imfundo emzimbeni esikolweni), ifuna izixhobo encinane kakhulu ukuqala ukusebenzisa ekhaya. Gqiba kwi indawo apho kuhlala uya ezibandakanya. Unakho ukuthenga ukhuko ejimini kunye dumbbells ibhakede. Oku kakhulu kokwanele kwixesha lokuqala. Iprogram yoqeqesho kwabasaqalayo ekhaya lubandakanya imithambo eziquka izihlunu zomzimba. Ukuze asebenze onke amaqela izihlunu emikhulu wokwenene kakhulu ekhaya.

Amaqela kwezihlunu abonise

Siqala kunye nomzimba ongezantsi. Ukuqeqesha imilenze, enze:

• Squats (rhoqo, plie, ngemilenze emibini okanye elinye);
• ukuhlaselwa;
• Ukolula emva umzimba.

Kuba gluteal izihlunu nawo ukutsibela ezifanelekileyo, ezahlukeneyo esinokukhatyelwa iinyawo zabo yaye ecaleni.

Press:

• twist elula phantsi;
• aluka kwi imisipha elibhalwe ngokumileyo;
• ephakamisa imilenze elele phantsi okanye vice phezu kwepali enqamlezileyo.

Imisipha pectoral baqeqeshwa ngoncedo push-ups, kwaye (phambi kwe dumbbells) wirings elele. Ukuba indlu ibhari oxwesileyo okanye umqadi na ampontshwe ngempumelelo umva izihlunu. Le inkqubo yokuzilolonga ekhaya kufuneka kubandakanye imisebenzi banobubele-up, elula. Iza kuba luncedo ukuthenga intambo yokutsiba, iklasi leyo zisinika ithuba elihle umthambo aerobic. Kuba uhlobo, unako kwakhona iwaka ibhegi Ukuhlukunyezwa, Kungquzulwano leyo inokuba isiphelo enkulu occupation ukuvumela ukuba ulahle ngaphandle amandla ezimbi.

inkqubo yoqeqesho engumzekelo ekhaya

Ngoko ke, umzekelo, ugqiba ukwenza kathathu ngeveki iyure. Masithi, ngoMvulo uya kuba ukuqeqesha imilenze, ngoLwesithathu, kumaphephandaba, isihlunu esifubeni ngoLwesihlanu. Le umthwalo lisha ngeveki ukuba zingene kwinkqubo yoqeqesho uze uvumele izihlunu ukuba kusetyenziswa le mithambo. Ngeli xesha, kubalulekile ukuba efanelekileyo adle kakuhle. Inkqubo kwamabhinqa ukusebenzisa ekhaya kwakhona ziquka push-ups, hlala-ups, ubonisa ngenxa yendimbane ngaphandle kokusebenzisa yamatye (yokuqala), kwakunye kunye nokuqaliswa izinto yoga ukuba uzolule kwaye ukusizolisa luvo. umzimba ngamnye kophindo malunga 5 ukuya 20 lisondela ngamnye. Akukho mfuneko ukumpompa umzimba uphela ngexesha elinye, izihlunu kufuneka aphumle aze kuphila. Inkqubo ukuzilolonga ikhaya olusebenzayo yenziwe nguwe, ngokwentando yakho, iinjongo, ubunakho. Eyona nto ibalulekileyo - umthambo rhoqo, silandela isicwangciso ekhethiweyo, nidle okulungileyo sibe nesimo sengqondo esihle - ukuba iziphumo ezidibanisayo Kungekudala ukulinda!