Ukuqeqesha ekhaya kulula, mahhala, akudingeki uhambe noma yikuphi. Asikho isidingo sokukhetha isikhathi esikhethekile noma ukushintsha izinhlelo zakho. Noma kunjalo, akuwona wonke umuntu onamandla okudingeka kanye nesisusa esidingekayo sokubhekana njalo, ngaphandle kokulahlekelwa usuku olulodwa.
Izisekelo zokuqeqeshwa okuphumelelayo ekhaya
Ukuqeqesha ekhaya, njengokunye okunye, kuqala ngesisusa. Njengoba wazi, ukwehluleka kwethu yilokho okusenza siqhubekele phambili. Ngomunye umuntu, isizathu sikhulu ngokweqile, ngoba umuntu "izindlebe" ezinqulwini, kumuntu othile - ongenakuthuthukiswa, okhanyayo nokunye okunye. Kuchaza ngokucacile ukuthi uwuyini umgomo wakho - ngokucacile futhi ngokucacile ubeka umgomo, ngokushesha uzowufeza.
Isibonelo, ufuna ukuqhuba umsebenzi wasekhaya wokulahlekelwa isisindo. Kulesi simo, ulinganisa isisindo, umthamo wesifuba, isisindo nesikhumba futhi unqume ukuthi yini nokuthi kufanele yehle kangakanani. Ungabeki imigomo engafaneleki! Ngenyanga, ukulahlekelwa kwesisindo sika-1 kuya ku-3 kg kubhekwa ukulahlekelwa kwesisindo esivamile (lesi sibalo sizoba sikhulu uma unesisindo sokukhuluphala nesisindo esingaphezu kuka-80 kg). Yebo. Uma udinga ukuphonsa 6 kg, uwubeke kuso izinyanga ezimbili noma ezintathu.
Uma umgomo wakho imbongolo eqinisiwe noma i-tibia embossed, cabanga cishe ukuthi imiphumela yansuku zonke izobonakala ngenyanga, futhi emva kwezinyanga ezintathu umphumela uzoba ocacile futhi ophikisanayo.
Manje ukuthi wazi kahle nokuthi yikuphi okwesikhathi esithile okudingeka uyenze, ungaqhubeka nezenzo.
Uhlelo lokuqeqeshwa ekhaya
Uhlelo lokuqeqesha ekhaya, njengokunye okunye, kuhilela isimiso. Ekugcineni, umphumela uncike kwinombolo nokujwayelekile kwezifundo. Okusho ukuthi uzothola umphumela uma usebenza ngokuqinile nsuku zonke ngaphandle kwezimpelasonto noma izinsuku ezingu-3 ngesonto njalo ngosuku.
Ngokushesha udinga imiphumela, ukuqeqeshwa okudinga ukukwenza ngeviki. Kubonakala ukuthi ngaphansi kuka 2 ukuqeqesha ngesonto abakwazi ukunikeza umphumela nhlobo. Okuhle - kusuka ekusebenzeni kwamatshumi amathathu kuya kwahlanu ngesonto. Indlela yokuqeqeshwa ekhaya nokudla ihlobene ngqo, ikakhulu kulabo abafuna ukunciphisa umzimba: kulokhu kubaluleke kakhulu ukulwa nezikhathi ngaphambi nangemva kwamakilasi.
Ngokuya ngesimiso sakho sezinsuku zonke, ukuxilongwa kokuqeqeshwa ekhaya kungasethwa ekuseni noma kusihlwa. Ekuseni udinga ukuqeda imizuzu engama-40-90 ukuze uqeqeshe futhi emva kwalokho ihora nehafu ungathathi ukudla, ngaphandle kwamaprotheni (ngaphandle uma ufuna ukuzuza isisindo - khona-ke ungenza konke). Uma lokhu kungathandeki kuwe, kwenze njalo kusihlwa.
Kusihlwa, kubalulekile ukugcina ukudla: amahora ama-1.5 ukuya kwangu-2 ngaphambi kokuzivocavoca futhi emva kwalokho akunconywa ukuba udle ukudla okune-carbohydrate namafutha.
Ukuqeqesha ekhaya ngamantombazane
Uhlelo lokuqeqeshwa ekhaya kufanele lulalele umgomo wakho futhi alubandakanyi nje ukuvivinya umzimba okudingekayo, kodwa nalabo abenza yonke imisipha ibe yizwi elivamile lomzimba. Isibonelo, ukuqeqesha ekhaya ukulahlekelwa isisindo, ngisho namandla, kunconywa ukuthi uqale nge-5-10 imizuzu yokuzivocavoca kwe-aerobic: ukugijima endaweni, ukuqhuma intambo, isinyathelo, ukudansa, njll.
Ngendlela, ngokunciphisa ungasebenzisa ukusebenza kwe-cardio ekhaya - lezi zivivinyo ezikhuthazela kakhulu ezenziwa epulse ephezulu. Ngokuvamile ekhaya, zingasetshenziswa ngokuzivocavoca - isisindo sokuhamba, isithuthuthu sokuzivocavoca noma isiteji.
Njengamanje, kwi-Intanethi kusizinda somphakathi ungathola izinhlelo ezihlukahlukene zokuqeqesha amavidiyo wokugxila okuhlukene: nezifundo zokudansa, nokuzikhandla kwe-aerobics, nokubunjwa. Ungazikhethela ama-rollers ambalwa afanelekile futhi ubhekane nazo, ngezikhathi ezithile uzibeke esikhundleni, ukuze umzimba ungasetshenziselwa umthwalo osindayo. Ngaphezu kwalokho, umzimba omuhle, oqinile oqeqeshiwe ngevidiyo uzokusiza njengesisusa esengeziwe.