Kanjani ukwenza izivivinyo ekhaya

Lezizifundo, njengoba umzimba ekhaya, eziningi azisho engabaza, bephawula isibonelo okwamehlela. Kodwa thina uphikisana yokuthi self-ukuqeqeshwa ekhaya hhayi kungase kuphumelele kuphela uma wabonakaliswa ubuvila. Njengomthetho, entshisekweni amaseshini buphela angabacwasi ngokushesha, futhi ngokushesha ukuqeqeshwa eyenziwa sincipha isibalo sawo. Ngakho-ke, sithi ngokuphelele ngokungagwegwesi ukuthi umphumela une ukusebenza izinyanga eziningana, kodwa ufisa ukuba ngowokuqala 2-3 izinyanga kuzodingeka amanye. Une ukuphoqa ngokwakho ukwenza umsebenzi futhi ungavezi izaba. Phawula futhi ukuthi ukulimaza imisipha ngesikhathi uzivocavoca ungenalo ayeke, kodwa ngokuhamba kwesikhathi ngaphandle kabi, ungase enze umsebenzi okuningi njengoba nje ayenjalo ekuqaleni.

Yini uzodinga usekhaya

Uma uhlela ukuba usebenzise ekhaya, udinga dumbbells egoqekayo (kungcono kakhulu kunanoma lonke, ngoba hlala ubuncane isikhala nesisindo kungashintshwa kuncike umsebenzi). Libuye efiselekayo ukuthenga ingubo umsebenzi, nezemidlalo, nekulinganisa izinyawo, indophi (uma ulisebenzisa), ibhola sokufaneleka (amantombazane) newashi (for ukuqeqeshwa isikhawu).

Kukangaki ekhaya umsebenzi

Amakilasi kumele ibanjwe njalo - izikhathi okungenani 3 ngesonto. Khona-ke ungakwazi ukwandisa imvamisa futhi kufika izikhathi 4, kodwa phakathi ukusebenzisa kufanele olulodwa ikhefu.

gaphambi

Ngenxa gaphambi obonisa ungasebenzisa run - into engcono ungacabanga umzimba wakho. Uma kungenakwenzeka ukuba niqhubeke run, ukwenza eziyinkimbinkimbi ukukhanya, esisuka isitho ngasinye somzimba. Khumbula ekuseni umzimba ka nenkathi yamaSoviet, kodwa ungayisebenzisi dumbbells futhi iyiphi sisindvo. Mahi izandla, squats engajulile, ephakamisa amadolo akho esifubeni sakho, Ukujikeleza ehlombe, turning umzimba, ohlangothini egoba, egijima esikhundleni - konke kahle ukulungiselela ukuqeqeshwa oluzayo.

umzimba Basic ekhaya:

- squat. Ukuze uqale ukuzilolonga kuyenziwa ngaphandle silinganiso futhi kuphela ngemva kokuba nokuncipha imisipha ithoni, ungenza nge dumbbells.

- Lunges. Kungaba iqonde, ukuhlanekezela lunges, kanye ukuthunjwa imilenze ohlangothini. Uma wenza lesi sivivinyo ekhaya, njalo ukubukela umhlane wakho. Kufanele ahlale ngqo.

- Ubonisa ngoba isandla endlini. Ekhaya, amathuba ingenkulu, kodwa uma kukhona dumbbells, kungenzeka diversify ububanzi. Ngaphezu push-ups, ulandele izandla zizalela nge nekulinganiswa kule sikhundla lisalele. Uzodinga ebhentshini, kodwa okwaziyo futhi indle evamile. Futhi landela senhliziyo izingalo zakhe emaceleni nge nekulinganiswa noma zinyakaze ne ukuvelela projectile esifubeni.

- Ubonisa nge dumbbells ekhaya. Lezi izinsimbi asetshenziselwa squats, kanye umsebenzi wezandla, emuva, cindezela. Qaphela ukuthi isisindo eyengeziwe edingekayo ukuze uqaphele njengoba lokhu sindisa zingahlukumezana.

inani izindlela

Kukhethwe ngesisekelo ukuqeqeshwa ngokomzimba, kodwa uma ungakwazi kahle 1-2 kuphela amasethi 20-30 rep ke ukuqala nale. Okubaluleke kakhulu, isonto ukwandisa isibalo sabo kancane kancane umthwalo.