Umsebenzi wasekhaya

Umxholo

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Ukuba ubuceliwe ukuba unike uphononongo lomzimba wakho, kunokwenzeka ukuba uqale urhawuzelela zonke izinto ongazithandiyo ngazo. Iingalo zakho ezijiggly, umqulu esinqeni sakho, emva koko kukho loo mathanga. Ungaze uye apho, utsho uVicki Dellaverson, Ph.D., umongameli weZiko leSifundo seNgqondo yaBasetyhini kunye nesazi ngengqondo esekwe eLos Angeles, okholelwa ukuba ukomelela kubalulekile ekwakheni ukuzithemba komzimba. Esikhundleni sokunxulumana nomzimba wakho njengaloo mfanekiso ungafezekanga esipilini, uthi, hlala emzimbeni wakho kwaye ufunde ukuwuxabisa.

Eso sifundo sifezekiswa kakuhle ngoqeqesho lwamandla, oluthi, uphando lubonisa, lunceda ukuphucula umfanekiso womzimba wesifazane ngaphezu kokuhamba. "Amandla okwakha kuyaxhobisa," ucacisa uDellaverson. "Inceda abafazi batshintshe indlela abajonga ngayo imizimba yabo." Nje ukuba owasetyhini abone amandla omzimba wakhe, utshilo uDellaverson, angawubona njengomhlobo onamandla kunokuba abe lutshaba. Ukufikelela kweli nqanaba lokwamkelwa nomzimba wakho "ugcina amandla amaninzi."

Inkqubo yoqeqesho lwamandla esekwe ekhaya eyenzelwe apha yenzelwe nguCheryl Milson, ugqirha wezempilo waseLos Angeles ofundisa uninzi lwabathengi bakaDellaverson ukubandakanya uqeqesho lwamandla kubomi babo. "Le ndlela isebenza ngokukuko nangokufanelekileyo," utshilo uMilson. "Iyakunceda ukuphucula ukuma komzimba kunye nokwandisa ukuzithemba komzimba kunye nokwazisa kunye nokwakha amandla kunye namandla."

Umsebenzi ngamnye uphela ngokugxila. "Ngokugxila kwifom uya kuba uyahambelana nomzimba wakho," ucacisa uMilson, kwaye loo nto iyakukuvumela ukuba uphakamise ubunzima obunzima kwaye ufumane ukuzilolonga okuphezulu. Kubafazi abacinga ukuba ukuqeqeshwa kwesisindo kuya kubashiya bajonge njengoHulk Hogan, uMilson uthi, "Asinayo i-testosterone yaloo nto." Cinga ngolu qeqesho olujolise kuyo njengendlela entsha yokusebenza kunye nesiqalo sobudlelwane obutsha nomzimba wakho: ukuxabisa into onokuyenza yona. Ukuba "ngaphakathi" emzimbeni wakho kunye nokugxila kwintshukumo linyathelo lokuqala lokuyixabisa.

Isicwangciso: Olu qeqesho lusebenza nokuba ungumntu oqalayo ukuqeqesha ubunzima okanye isandla esidala esineedumbbells. Ukufumana okuninzi kule nkqubo, sebenzisa iiseti ezi-2 zobunzima obuhlukeneyo, naphi na ukusuka kwi-5-15 pounds. (Ngoko ke, umzekelo, unokuba neseti yee-5 kunye neseti yee-10s.) Sebenzisa ubunzima obunzima njengoko unako ngelixa ugcina ifom efanelekileyo ukugqiba zonke iireps kunye neeseti.

Uyisebenzisa kanjani le nkqubo: Yenza lonke uqeqesho lwe-8 ngokulandelelana amaxesha amathathu ngeveki ngeentsuku ezitshintshanayo. Ukufumana okuninzi kuqeqesho lwakho, iyahluka ngendlela owenza ngayo ukuzilolonga ngale ndlela ilandelayo: iintsuku ezimbini ngeveki, yenza iiseti ezi-2-3 ze-8-12 reps kwimithambo nganye, uphumle umzuzu omnye phakathi kweeseti. Zama ukusebenzisa iintsimbi ezikhaphukhaphu: Yenza iseti enye yazo zonke iimithambo ezisibhozo ngokuchanekileyo. Cwangcisa ukuphindaphinda okungama-8 ukuya ku-12 kwimithambo nganye kwaye usebenzise ubunzima obunzima. Emva koko phinda isiphaluka 1 okanye 2 amaxesha amaninzi. Ukuqhubela phambili: (1) Yandisa inani lobunzima obusebenzisayo, (2) ukunciphisa ixesha lokuphumla kwiintsuku owenza iiseti ezininzi okanye (3) yongeza iseti yesithathu ukuba wenza iiseti ezi-2 kuphela.

Shushubeza: Qala ngemizuzu emi-5 yomsebenzi ophantsi. Ngokomzekelo, unokutsiba intambo usebenzisa imbethi-manqindi, unyuke usehla izinyuko, uhambe ngokukhawuleza, ujikeleze indlu, okanye ucule umculo nokudanisa.

Phola: Qeda lo msebenzi ngokuzolula nonke nina maqela emisipha. Bamba ukolula ngalunye ubuncinci imizuzwana engama-20 ngaphandle kokubhampiza.

Uqeqesho lweCardio: Ungalibali i-cardio! Khetha umthambo owuthandayo, kwaye uhambe okungenani imizuzu engama-30 ukuya kwi-3-5 iintsuku ngeveki. Ukufumana iziphumo ezilungileyo, ukutshintsha ixesha,

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