Esebenzayo ikhaya kohlelo lokuvivinya umzimba Wabasaqalayo

Google ezemidlalo ekhaya? Easy! Ukuze wenze lokhu, udinga isikhathi, isikhala, futhi nesifiso esinamandla ngcono umzimba wakho nsuku zonke. Musa ngokushesha ukusheshe ukwenza zonke izivivinyo eyaziwa ngesikhathi, bese ngesonto okukhulu ukukhumbula okwenzeka. indlu Ezemidlalo - indaba engathí sina ngempela, ngoba lapha wena akho kumqashi, umqeqeshi umsizi, umlingani. Ukuze uqale ukubona ukuthi yini imigomo sifuna ukufeza lokho esinakho ukwenza, singakanani isikhathi sizimisele ukuchitha masonto onke. Khona-ke walungisa iprogramme ekhaya, okuzodingeka ukulandela ngokuqinile.

Yini Kuzothatha newbie

A indoda eyayingakwazi kudlalwa ezemidlalo (kahle, ngaphandle ukuthi waya imfundo ngokomzimba esikoleni), adinga imishini kancane kakhulu ukuqala ekhaya ukusebenzisa. Nquma indawo lapho wena uyolokhu umshado. Ungakwazi ukuthenga mat ejimini futhi dumbbells egoqekayo. Lena ngempela anele isikhathi sokuqala. iprogramme Wabasaqalayo ekhaya kuhilela umzimba ehilela imisipha yomzimba. Ukuze usebenze wonke amaqembu ayinhloko imisipha kuyinto ehluke ngempela ekhaya.

amaqembu kwemisipha kanye umzimba

Thina siqale umzimba engezansi. Ukuqeqesha imilenze, enze:

• Squats (njalo, plie, ngezinyawo ezimbili noma eyodwa);
• ukuhlaselwa;
• Welulekela ngemva kokuzivivinya.

Ukuze gluteal imisipha futhi lunges efanelekayo, khahlela ahlukahlukene izinyawo zabo emuva emaceleni.

Cindezela:

• twist elula phansi;
• ezimazombe ku imisipha etshekile;
• ephakamisa imilenze elele phansi noma Vise on the crossbar.

Imisipha pectoral baqeqeshiwe ngosizo push-ups, futhi (e khona dumbbells) wirings amanga. Uma indlu has a bar ovundlile noma ugongolo lingasetshenziswa ngokuphumelelayo akhishwa emuva imisipha. Uhlelo umsebenzi ekhaya kufanele futhi zihlanganisa ukuqeqeshwa ukuxoxa-up, elula. Kuyoba usizo ukuthenga intambo ukweqa, isigaba ezihlinzeka enhle kakhulu ukuzivocavoca. Ukuze ezihlukahlukene, ungase futhi hang esikhwameni isibhakela duel okungaba ekupheleni olukhulu umsebenzi bese uvumele ukuxosha amandla omubi.

Okuyisibonelo iprogramme ekhaya

Ngakho, ngokwesibonelo, unquma ukwenza katsatfu ngeliviki ihora. Ake sithi, ngoMsombuluko kuyoba ukuqeqesha imilenze, ngoLwesithathu, yabezindaba biceps, esifubeni ngoLwesihlanu. Lokhu masonto onke umthwalo lisha esanele sokungena inqubo ukuqeqeshwa iphinde ivumele uhlelo imisipha ukujwayela izivivinyo. Phakathi nale nkathi, kubalulekile kahle futhi udle kahle. Program abesifazane ekhaya ukusebenzisa kungase kuhlanganise push-ups,-sit-ups, Obonisa ngokuba isikhamo sewayini ngaphandle kokusebenzisa izinsimbi (kuqala), kanye ne isingeniso izakhi yoga ukuze bathole esisuka futhi ekusiza isimiso sezinzwa. umsebenzi ngamunye ezinikezwa ama-5 ukuya 20 ngamunye lapho kusondela. Asikho isidingo ukumpompa umzimba wonke kwelinye kweseshini, imisipha edinga ukuphumula kanye alulame. Uhlelo ikhaya Amazing ngempumelelo kwenziwa nguwe, ngokuvumelana nezifiso ngelakho, imigomo, amakhono. Into esemqoka - umsebenzi njalo, kulandela uhlelo abakhethiwe, ukudla ngendlela efanele futhi ube nesimo sengqondo esiqondile - uma yalokho omuhle akuyona eside ukulinda!