Uqeqesho olunqunyanyisiweyo lokwenza ekhaya

Umxholo

• Izibonelelo zoqeqesho lokunqunyanyiswa
• Ixabiso letheyiphu yoqeqesho enqunyanyisiweyo
• Sebenzisa iRibhoni yoQeqesho oluMisiweyo
• Ukuzivocavoca ngetape yoqeqesho enqunyanyisiweyo
• Ukuzivocavoca 1 - Ukuhamba ngenqanawa
• Ukuzivocavoca 2- squat
• Ukuzivocavoca 3 - Flexion
• Ukuzivocavoca i-4-Isisu esine-leg flexion

Olunye uqeqesho olunokwenziwa ekhaya ngetheyiphu lunokuba kukuqhekeza, ukubheqa kunye nokutshintsha, umzekelo. Uqeqesho olunqunyanyisiweyo ngetheyiphu luhlobo lomthambo owenziwayo kunye nobunzima bomzimba kwaye ekuvumela ukuba usebenzise yonke imisipha kunye namalungu ngaxeshanye, ukunceda ukunciphisa umzimba, ithoni, ukunciphisa ukuncipha kunye nokulahla i-cellulite.

Ukwenza umthambo udinga iiteyiphu, ekulula ukuziphatha kwaye, ke ngoko, ikuvumela ukuba wenze uqeqesho ekhaya, egadini, esitratweni okanye kwindawo yokuzivocavoca kwaye inokusetyenziswa kuqeqesho lomntu ngamnye okanye kwiqela lamaqela. utitshala ngokwasemzimbeni. Esi sixhobo siveliswa ziimpawu ezininzi ezinje ngeBioshape, iStrronger, iTorian okanye iTRX, umzekelo, kwaye zingathengwa kwiivenkile zeempahla zemidlalo, kwiindawo zokuzilolonga okanye kwi-intanethi.

Izibonelelo zoqeqesho lokunqunyanyiswa

Uqeqesho olumisiweyo luhlobo loqeqesho olusebenzayo kwaye lunezibonelelo ezininzi ezinje:

• Zilolonge yonke imisipha yomzimba ngaxeshanye;
• Phuhlisa amandla, kuba ibangela ukusisinda rhoqo kwezihlunu;
• Ukufumana ibhalansi, ukuguquguquka kunye nokulungelelaniswa, kuba yonyusa uzinzo lwamajoyina;
• Ukuphucula ukuma, kuba undoqo usebenza;
• Nceda unciphise umzimba, njengoko yonyusa imetabolism;
• Iyancipha i-cellulite, ikakhulu emilenzeni, kuba ukulahleka kwamanqatha kwasendaweni kwenzeka.

Ukuze iziphumo zokumiswa kwetape zisebenze ngakumbi, kufuneka kwenziwe imithambo ye-aerobic enjengokubaleka, elungileyo ekunyuseni inkcitho yekhalori yemihla ngemihla kunye nokunciphisa amafutha aqokelelweyo emzimbeni, kunye noqeqesho lokuthoba ubunzima, nto leyo ibalulekileyo ekukhuleni kwemisipha . Funda kwakhona: Umsebenzi wokuzivocavoca.

Ixabiso letheyiphu yoqeqesho enqunyanyisiweyo

Iindleko zetape zoqeqesho ezinqunyanyisiweyo ngokomndilili phakathi kwe-100 reais kunye nama-500 reais kwaye ngokubanzi, izixhobo zokwenza uqeqesho lokunqunyanyiswa ziqukethe iteyiphu yoqeqesho e-1, i-carabiner e-1 kunye ne-anchor enye yomnyango, umthi okanye ipali.

Sebenzisa iRibhoni yoQeqesho oluMisiweyo

Ukuze usebenzise izixhobo ngokufanelekileyo, kufuneka:

1. Beka i-carabiner okanye i-anchor kwinxalenye yetape kwaye ujonge ukuba ivalwe ngokuqinileyo na;
2. Namathisela i-carabiner okanye i-ankile kwindawo ofuna ukuyilungisa, njengomthi okanye ipali okanye umnyango. Kwimeko yokusebenzisa iankile yomnyango, kufuneka uqale uvale ucango uze ulutshixe ukuze ungonzakalisi xa uvula;
3. Lungisa ubungakanani beetheyiphu ubungakanani bomntu kunye nokuzilolonga ofuna ukukwenza.

Nangona kunjalo, ngaphambi kokusebenzisa izixhobo zolu hlobo loqeqesho, kubalulekile ukuba ufunde imiyalelo, njengoko indlela yokusetyenziswa ingahluka ngokuxhomekeke kuhlobo lwezixhobo.

Ukuzivocavoca ngetape yoqeqesho enqunyanyisiweyo

Olunye uqeqesho kunye nokumiswa kwetape kubandakanya:

Ukuzivocavoca 1 - Ukuhamba ngenqanawa

Ukwenza ukubetha okungalunganga, kuya kufuneka:

1. Beka umzimba ujonge imitya kwaye uncike ngasemva iingalo zakho zoluliwe kwaye ugcina umqolo wakho uthe nkqo. Ukuxhaswa kweenyawo kuyahluka ngokuthambekela komzimba, kwaye kunokuxhaswa kuphela kwizithende.
2. Tsala ubunzima bomzimba wakho ngaphambili ngeengalo zakho, ukuqinisa amagxa kunye nokungahambisi imilenze.

Ukwenza umthambo ube nzima, kufuneka uhambe uye phambili, kuba okukhona ukutyekela komzimba kukhulisa ubunzima bomthambo.

Oko ukwenza umthambo: Lo msebenzi unceda ekusebenzeni umva ongezantsi, umva kunye neebiceps.

Ukuzivocavoca 2- squat

Sebenzisa imitya yokumiswa yindlela entle yokwenza isikwere ngokufanelekileyo. Ke, kuya kufuneka:

1. Bamba iiteyiphu ukunqunyanyiswa;
2. Phosa inyonga phantsi ngokungathi uza kuhlala esitulweni;
3. Nyukela phezulu ide imilenze yakho iphantse yolulwe.

Ukongeza, xa sele ubazi kakuhle ubuchule beskat, unokwenza i-squat ngomlenze nje omnye, kwaye kuya kufuneka:

1. Beka inyawo elinye emgangathweni lize elinye lihlale kwisiphatho sekhasethi, ukugoba idolo;
2. Isikwere kude kube ngaphantsi kwe-90 degrees.

Oko ukwenza umthambo: I-squat ikuvumela ukuba usebenze imilenze yakho, isisu kunye neempundu. Funda ngezinye iindlela zokuzigcina uqinile:

Ukuzivocavoca 3 - Flexion

Ukwenza lo msebenzi, kufuneka:

1. Bamba izibambo ngezandla zakho kwaye wandise imilenze yakho, ungqiyame kwiibhola zeenyawo zakho. Ukusondela kwemilenze, kokukhona uya usiba nzima umthambo. Kuya kufuneka ugcine umzimba wakho uthe tye kwaye isisu sakho sinesivumelwano.
2. Yehlisa i-trunk emhlabeni kwaye uphakamise iingalo zakho, uzigcine zoluliwe.

Ukongeza, unokwenza i-flexion ngokukhetha enye indlela:

1. Xhasa iinyawo zakho kwizibambo nezandla emgangathweni, ububanzi bamagxa bodwa;
2. Flex iingalo zakho, ukwehlisa isiqu nokuchukumisa isifuba emhlabeni.
3. Yandisa iingalo zakho, ukutyhala ubunzima bomzimba phezulu.

Oko ukwenza umthambo: Ibhodi inceda ukusebenza ngasemva, isisu kunye neempundu.

Ukuzivocavoca i-4-Isisu esine-leg flexion

Ukwenza lo msebenzi kufuneka uzibeke endaweni yokuhamba, njengoko kuchaziwe kwimithambo yangaphambili kwaye uyenze kufuneka:

1. Nciphisa amadolo akho esifubeni sakho kunye nokunyuka kwamanyathelo kunye nokugcina i-abs inesivumelwano;
2. Yandisa imilenze yakho ngokupheleleyo, ukuhlala kwindawo eguqukileyo.

Oko ukwenza umthambo: Igalelo kuphuhliso lwamagxa, isifuba kunye neetriceps.

Ukongeza ekuzilolongeni ngentambo zokumisa, kubalulekile ukugcina ukutya okusempilweni kunye nokunyamekela ngakumbi ngaphambi nasemva koqeqesho. Bona ngakumbi kwi: Ukutya okunempilo ukwenza umthambo.

Ukuba ulithandile eli nqaku jonga kwakhona: Ukuzivocavoca umzimba okwenziwa ekhaya kunye nokunciphisa umzimba.