Ukufudumala ngaphambi kokuqeqeshwa ekhaya kwabaqalayo

Indlela yokuphila enempilo iyasiza kakhulu kubo bonke abantu, ngoba ikuvumela ukuba ubukeke kahle, kodwa futhi uzizwe ukhululekile. Ngakho-ke, wonke umuntu kufanele acabange ngokuchitha isikhathi esithile ekuqeqeshweni okuzoqinisa imisipha yakho, ukukhulule amafutha amaningi, ngcono umsebenzi wenhliziyo nezinye izitho. Kodwa-ke, iningi labantu lizithola lilungile. Abazi ukungena emidlalweni ngenxa yokuthi ukuya ejimini kuyabiza, kungakhathazeki, isikhathi eside njalo njalo. Konke ukubuyela emuva kwekwephuzile emsebenzini futhi kakade akufuni lutho, ngaphandle kokuphumula. Kodwa lena indlela engafanele, futhi ungathola njalo isikhathi sokudlala kancane. Futhi ungabhalisi ukuzovocavoca, ngoba ungaqeqesha ekhaya. Kuphela lapha udinga ukuba uqaphele kakhulu, ngoba ngeke ube nomqeqeshi oyokukhombisa konke futhi achaze, futhi abantu abaningi bangalimala ngemuva kwesifundo sokuqala. Isizathu esiyinhloko ukuntuleka kokufudumala. Kodwa ukufudumala yingxenye ebaluleke kunazo zonke yokuqeqesha, ithokoza imisipha yakho, ibuhlungu futhi isilule, ivumela inhliziyo ukuba ivumelane nemithwalo eyanda. Ngokuvamile, lokhu kuyinto ewusizo kakhulu. Futhi kule ngqikithi uzofunda ukuthi ubukeka kanjani njengokufudumala okujwayelekile ngaphambi kokuqeqeshwa ekhaya.

Izitayela phambili

Ukufudumala ngaphambi kokuqeqeshwa ekhaya kufanele kube nesethi yokuzivocavoca okuhlukene, okumele kwenziwe njalo isikhathi esifushane. Isibonelo, kunconywa ukuthi uqale kusukela ebunzini kusuka endaweni yokuma. Udinga ukugoba ngezikhathi ezijwayelekile bese uthinta iminwe phansi phakathi kwemilenze yakho, ibekwe ebubanzi bamahlombe akho. Yenza lo msebenzi uyanconywa cishe ngemizuzwana engamashumi amathathu, ngemva kwalokho ungathuthela ngokushesha. Njengoba uqonda, ukufudumala ngaphambi kokuqeqeshwa ekhaya akusho ukuthi izikhala ezinkulu phakathi kokuzivocavoca, njengoba ngamunye wazo zenziwa ngokushesha kakhulu.

Ukuphakamisa amadolo

Imizuzwana engamashumi amathathu ezayo lapho ufudumala khona uzokwakhiwa ngaphambi kokuqeqeshwa ekhaya kufanele kuhlanganise nokuphakamisa amadolo ukusuka endaweni efanayo yokuma. Kuphela kuphela imilenze yakho akumele imile ububanzi bamahlombe, futhi ndawonye - ukuze ukwazi ukufeza kahle imisipha futhi ugcine ngokulinganisela, ume ngomlenze owodwa. Ngakho-ke, qala ngokuphakamisa umlenze owodwa phezulu, ukuwuguqa emadolweni, ngenkathi ubamba amadolo ngezandla zombili bese ucindezela ngokumelene nawe. Ekuqaleni, ungase uzizwe izinzwa ezingathandeki ezodlula ngokushesha. Lokhu kusho ukuthi imisipha yakho ayilungele ukuqeqeshwa okujulile, kodwa ukufudumala kubo kuzobalungiselela. Shintsha unyawo lwakho bese uphinda le nqubo izikhathi eziningana. Ukufudumala ngaphambi kokuqeqeshwa ekhaya kwamantombazane kungaqeda lokhu. Amantombazane angase azame ukuzihlupha ngokwenza ama-weighting agents.

Izitayela eceleni

Ukufudumala ngaphambi kokuqeqeshwa ekhaya kwabesilisa kungahluke kulokho okwenzelwe abesifazane, ngoba ngokuvamile abantu bobulili obuhlukile basebenza emaqenjini ahlukahlukene, futhi badinga imithwalo ehlukene kule mizimba efanayo ukuze ibathuthukise. Kodwa ukuvivinya umzimba ngokujwayelekile kuyoba okufanayo kubo, amadoda nje, lapho kunokwenzeka khona, angaba nzima ukwenza inqubo, futhi lapho lokhu kungenzeki, sebenzisa izesekeli ezengeziwe, ezifana nokulinganisa noma ukuthungatha.

Kodwa sekuyisikhathi sokubuyela ngokuqondile kokuqukethwe komsebenzi ngokwawo. Ukuzivocavoca okulandelayo kuzokuthatha imizuzwana efanayo namashumi amathathu, futhi lapha udinga ukuthwala amathafa eceleni, ngaphandle kokuthatha izinyawo zakho phansi. Lokhu kuzokuvumela ukuba ufudumise imisipha ye-oblique. Ukuze ucindezele ukuvivinya umzimba, ungasebenzisa indlela elandelayo: uma uguqula eceleni, phakamisa isandla esiphambene phezu kwekhanda lakho, ngenkathi ungenzi lutho ngaphandle kwezintambo ezimbili eziphuthumayo ngaphambi kokuba ubuyele esimweni sokuqala. Yilokho okufudumele okufanele kwenziwe ngaphambi kokuqeqesha ekhaya. Izithombe zezisebenzi zezemidlalo ezehlukene zingakusiza ukuthi uqonde ukuthi yini okudingayo ukuze ulwele nokuthi ungenza kanjani umzimba.

Ukuhamba kwendilinga ngezandla

Yini enye okufudumele ngaphambi kokuqeqeshwa ekhaya? Ukufudumala sekuphelile, kodwa kusekhona ukuzivocavoca okwanele ukukusiza ukufudumala imisipha yakho ngaphambi kokuqeqesha. Manje kufika ukuphenduka kwamahlombe, okungaba umthwalo omkhulu. Ukuze uyilule, udinga ukujikeleza izingalo zakho kokubili phambili nangemuva. Ungenza lokhu ngalunye, noma ungakwazi ukucindezela umsebenzi wakho ngokushintshanisa ngezandla zombili ngesikhathi esisodwa. Lokhu kusebenza akufanele kubangele ubunzima obukhethekile, kodwa-ke uzombonga, uma emva kwemithwalo esindayo emahlombe bayolimaza kakhulu. Ukufudumala ngaphambi kokuqeqeshwa ekhaya kwamantombazane kungabuye kufaka phakathi lo msebenzi, njengoba unikezwa ukwenza ngisho nabaqashi bokuqala emakilasini emfundo engokwenyama.

Ukuphakama komzimba

Ukufudumala ngaphambi kokuqeqeshwa ekhaya kwabaqalayo kumele kuhlanganise nokuzivocavoca okuzofudumala imisipha yomshini, njengoba lokhu kuyisiqalo esibaluleke kakhulu semisipha. Bamba iqhaza cishe zonke izivivinyo zokuqeqeshwa, ngakho-ke umcibisholo udinga ukuqiniswa kuqala. Lo msebenzi kufanele wenziwe kakade isikhathi eside - cishe imizuzu emibili. Udinga ukulala phansi, welula imilenze yakho, bese uphakamisa umzimba bese ubheka izinzwane ezinyaweni zakho. Lokhu kuzoba nethonya elincane kumisipha yomshini. Uma ungazizwa umthelela emisipha yakho ye-press, ungathuthukisa kancane kancane i-angle yokuphakamisa isikhwama. Lapha konke kuxhomeke kuzici zakho ezizimele. Ungakwazi ngisho nokuphakamisa leli cala ekhaleni lamadireji angamashumi ayisishiyagalolunye, bese ufinyelela izinzwani zakho ngeminwe yakho uma uzizwa ungakwazi.

Ukuphakamisa umzimba kanye nenhloko

Ukuzivocavoca kuzofana nalokho okwedlule, kuphela manje kudingeke uqambe amathumbu esiswini sakho futhi uphakamise ngesikhathi esifanayo bese ukhanda ngamahlombe, nomunye wemilenze. Kunconywa ukuba wenze lo msebenzi ongaphansi kweyaphambilini. Isikhathi esihle kufanele sibe ngamasekhondi angu-60. Uma ucabanga ukuthi umlenze owodwa akwanele, ungavusela kokubili kanyekanye bese uwagcina emoyeni isikhathi esiphezulu. Khona-ke ungaqala ukubeka izandla zakho ezinhlangothini noma uzifake ngemuva kwekhanda lakho, kodwa ungayidluli. Khumbula ukuthi lokhu kuyashisa, hhayi ukuqeqeshwa uqobo, futhi umsebenzi wakho awukuthi uthuthukise imisipha, kodwa kuphela ukuwabeka.

Ukuphakama komlenze

Ukuzivocavoca okulandelayo kufanele kwenziwe futhi emaminithini kanye nasesikhathini esivelele. Kuphela manje kuzodingeka ulale phansi, ubeke isandla esisodwa ngaphansi kwekhanda lakho ukuze ugcine isisindo salo. Okusemqoka kokuzivocavoca ukuthi ukuphakamisa umlenze owodwa phezulu, ubambe emoyeni bese uyanciphisa. Yenza lokhu imizuzwana engamashumi amathathu, bese ujika ngaphesheya, uthathe isikhundla esifanayo bese uphakamisa umlenze owodwa.

Ama-push-ups

Omunye umsebenzi ozokusiza ukufudumala kahle nokufudumala imisipha yomzimba wakho yi-push-ups. Nguwe kuphela okudingayo ukuzikhumbuza ukuthi ngenkathi ungenzi umsebenzi ogcwele, kodwa uvele ufudumele. Ngakho-ke, zibeke umzuzu owodwa, thatha isikhathi sakho futhi ungadluli. Thatha indawo ezokwenza ukhululeke kakhulu kuwe, futhi wenze ama-push-up ngesivinini samahhala. Lokhu kusebenza kuthinta amaqembu amancane nje, ama-some of which you have mapped before, ngakho-ke akukho ngozi ukuthi uzobabeka kakhulu.

Ukuqedwa koqeqesho - inhliziyo

Isigaba sokugcina nesokugcina sokuqeqesha sizohluka kancane kulawo angaphambilini. Zonke izivivinyo ezenziwe ngaphambilini zenzelwe ukwenza imisipha yakho ifudumele, ifudumele, ilulale kahle, bese ungabanqanda ngaphandle kwengozi yokulimala, ukwelula noma ukuphuka. Kodwa lokhu akusikho konke, okufudumele ngakho. Njengoba sekushiwo ekuqaleni, ngesikhathi sokuzivocavoca okunzima, hhayi nje imisipha yakho, kodwa futhi nenhliziyo (okuyiyona isisipha) ithinteka kakhulu. Kodwa ngeke ukwazi ukusilula ngezindlela ezijwayelekile, ngakho-ke kuzodingeka usebenzise iseshini ekhethekile yokuqeqesha, phambi kwayo okukhona isiqalo se-cardio. Okubalulekile ukuthi ukwandise kancane ukucindezeleka enhliziyweni yakho, ngakho-ke ukulungele ukuvivinya umzimba okusemandleni ozokwenza. I-Kardiorazminka ilula kakhulu: udinga imizuzu emithathu ngokunye ukugijimela endaweni kanye nokugxuma. Le nhlanganisela izokunikeza umphumela oyifunayo, futhi ngesikhathi sokuqeqeshwa ngeke usabhekana nezinkinga zenhliziyo, udikibe, uzizwe ubuhlungu besifuba, uhlangothi, njalonjalo.