Akukho ixesha holo: liyanyikima njani ukuphuma ekhaya

Umxholo zemidlalo ngokubaluleka kuthandwa, abantu abatsha ingxaki kakhulu ezibuhlungu yokumpompela kwezihlunu. Kodwa asingabo bonke uyakunqwenela okanye ubuchule ukuze aye nakwiziko lokuzilolonga. Umntu akafuni ukuchitha imali itikiti kunye nomqeqeshi, yaye umntu nje eneentloni ngenxa yokwenza ezemidlalo kunye nabantu basemzini. Ngoko efanelekileyo ke umbuzo indlela swing eyiyo ekhaya. Nakuba kunjalo, kufuneka ndikulumkise ukuba ukuzilolonga ikhaya olusebenzayo kusafuneka ezinye utyalo-mali.

Iingenelo neengozi abanxibe impahla ekhaya

Masiqalise kunye neengxaki.

• Okokuqala kwaye kwephambili kukungabikho abaqeqeshi kunye neembaleki abanamava ezithetha ubuchule kunye nokuchaneka lokubulawa. Ngoko ke, kucetyiswa kwabasaqalayo kuqala yazi nge iziseko abanxibe impahla kakhulu wendele ingxaki liyanyikima ngayo ekhaya, yintoni iimpazamo ukuze wena.
• Abanye bathi ukuba umoya kubaphulaphuli khuthaze abo babaphulaphulayo ukuba benze ngokwabo, ngoko ekhaya kule "Iimbaleki" yi eyonqenayo kakhulu ukwenza imithambo. Ingongoma apha usukelo-sentlalo - ukwenza ngokwenene sifuna ukumpompa okanye benze ngathi nje.

Izinto eziluncedo zokufunda ekhaya kakhulu ngakumbi. Okokuqala, ungenza ishedyuli ngamnye nenxaxheba xesha lula. Okwesibini, awukwazi ucinge inkangeleko yabo, kwakunye yelo ucinga ukuba uthathe ubunzima ukukhanya kakhulu, njl Okwesithathu, oko yokonga ezinkulu ixesha nemali. Okwesine, akukho mfuneko yokuba ulinde emgceni ukufumana imvume yokungena kwi lo mshini. Ukuganga ekhaya, ungenza anxibe nayiphi na impahla, vula umculo owuthandayo kwaye ukuqeqesha fun.

ukuthenga izixhobo

Ukuba siye kuvavanywa zonke iingenelo neengozi uqeqesho ekhaya wagqiba ukuba iqala sokujingajinga ekhaya, kufuneka uye evenkileni emidlalo ukuze lukhule. Okokuqala kuya kuba ngokwaneleyo ukuze ufumane entanyeni evela esikhondweni, iintamo dumbbell kunye namakhekhe ezininzi (umz, kg-2 ukuya kwi-10 4 libiza ka-5 kg kwaye 2.5 kg). Le iseti kwanele ukuba sisebenze ngaphandle amaqela umsipha enkulu. Ngokuthe ngcembe, awukwazi ukuthenga izixhobo eziyimfuneko imithambo ekhaya, ezifana kwisitulo-ucofe kunye kwesitulo cofa yokubeka, ibha tyaba ukuze tsala-ups.

Zoba i program kunye ithayimthebhile

Ngoko ukuba rock njani ukuphuma ekhaya akunakwenzeka ngaphandle inkqubo, kufuneka kuqala bajonge zingaphi izihlandlo ngeveki kuya kuyenza. Beginners ngokwaneleyo amaxesha 3-4 ngeveki, ukuze ukuzithwalisa imithwalo umzimba ekuqaleni. Okulandelayo, siye sibone oko ubonisa sowenza. Xa uluhlu lwempahla ekhoyo, singenza:

• ephakamisa dumbbells kunye barbells kwi zomfana;
• kwisitulo cofa Nge kunye dumbbells elele;
• ephathelene ne dumbbells;
• squats, deadlifts,
• dumbbells wafaka ithambeka;
• Nge kwibhentshi press emi nokuzala dumbbells kwi ogudle;
• tyhala-ups, yibhola eendaba.

Ngaloo ndlela, kunokwenzeka ukuba ukusebenza umzimba uphela, xa sokujingajinga ekhaya. Inkqubo yoqeqesho sikuko lokufundiswa amaqela kwezihlunu 1-2 bentlanganiso kwaye umzimba uphela ngamnye ngeveki. Ngokomzekelo, ngoMvulo wenza squats, deadlifts. NgoLwesithathu - nokuvela izo-, ab. Friday - push-ups, cinezela emkhosini. NgoMgqibelo - iphakama kwi bar, dumbbell ukuwutyhalela kulo ithambeka.

Ngoku siyazi ukuba rock njani ukuphuma ekhaya, yaye ukuba kukho izizathu ezixhasa kunye self-inkolelo siya ukufezekisa iziphumo ezibalulekileyo.