Njalo ngonyaka, inani labantu abakhetha impilo enempilo, landa. Ngaphezu kokudla okunempilo, kubalulekile ukuba usebenzise njalo. Ngokuvamile asikho isikhathi esanele sokuya ejimini, ngakho-ke abantu bakhetha ukuqeqeshwa ekhaya. Kubalulekile ukwazi ukwenza imidlalo kusukela emakhaya kuze kube lula ukuze unciphise inani lamaphutha futhi uthole umphumela ekuqeqesheni. Okokuqala, ukugqugquzela kubalulekile, ngoba ngaphandle kwakho ungashiya ukuqhutshwa ngezikhathi ezithile zokuqeqesha, isibonelo, kungaba isambatho esisha noma isifiso sokuthola umlingani womphefumulo.
Ungaqala kanjani ukudlala imidlalo ekhaya kusukela ekuqaleni?
Okokuqala, kufanele uzikhethele isikhathi esihle kakhulu sokuqeqesha, kufanele ugxile emisebenzini yakho kanye nemizwa yakho. Khulula isikhala sesifundo, ngoba phakathi nokuvivinya umzimba, akukho okumele kube khona endleleni. Yiya esitolo sezemidlalo sokusungula. Thola intambo yokunciphisa, ama-dumbbell kanye negubhu, lokhu okungenani kunele ngokwanele.
Indlela yokuqala umdlalo kusuka ekuqaleni:
- Umphumela awukwazi ukufezwa uma umthwalo ungahlali njalo, ngakho-ke uqeqesha kathathu ngesonto. Ubude besifundo kumele okungenani kube nemizuzu engu-40.
- Ngaphambi kwesikhathi, sebenzisa izinto eziyinkimbinkimbi, kuhlanganise nokuzivocavoca okuhlukahlukene, kuhlanganise ne-aerobic. Lokhu kuzokuvumela ukuthi ulahle amanxeba amaningi ngesikhathi esisodwa bese usebenza emisipha.
- Ukwenza imidlalo ekhaya kusukela ekuqaleni kufanele uqale ngokufudumala-up , okuhloswe ukufudumala imisipha namalungu. Uma kungenjalo, kunengozi enkulu yokulimala. Kwanele ukuchitha amaminithi angu-7-10 ekufudumele. Ukuqedela ukuqeqeshwa kuyisandiso, okuzokwenza ukuthi kunciphise ukungezwani nokunciphisa i-krepature.
- Faka phakathi izivivinyo eziyinkimbinkimbi ezenzelwe ukwenza amaqembu ahlukene emisipha. Okokuqala, kufanele welule imisipha yakho enkulu, bese uhambisa ezincane. Faka phakathi izivivinyo eziyinkimbinkimbi ezinyaweni zakho, ke-ke, sebenzisa umhlane wakho, isifuba nezandla.
- Manje mayelana nomthwalo, abaningi bazama ukuqeqesha ngokushesha. Leli phutha nomzimba kumele lisetshenziswe umthwalo. Okokuqala ungenza ngaphandle kwesisindo esengeziwe, bese usuvele usebenzisa ama-dumbbells. Intuthuko kufanele ibonwe ngenani lokuphindaphinda. Qala ngezinga elincane bese kancane kancane usondela kulezi zindlela ezintathu izikhathi ezingu-15-25.
- Qinisekisa ukuphuza amanzi uma uthanda. Lokhu kubalulekile ukugcina ibhalansi yamanzi.