Uqheliso ukuba unciphise umzimba ekhaya: amandla Cardio

ubomi Modern, njengokuba umthetho, yenzelwe ukuze ixesha self-care, kukho mncinane kakhulu, kwaye umthambo unako ukufikelela wonke umntu. Ngoko ke, kuba abantu abaninzi isisombululo kuphela ukusebenzisa ekhaya. Kodwa, ukwenza indlu, omnye kufuneka sithembele kuphela ngokwabo ulwazi lwabo kule ndawo: phambi kokuba uqale, kufuneka ukufumana ulwazi oluyimfuneko. imithambo elwe ekhaya aneempawu zabo ezizodwa, apho kufuneka bazi lomhlali ngamnye.

P rednaznachennye ukuba balahle umzimba izakhiwo ezizodwa beemvavanyo zahlulwe iintlobo ezimbini: aerobic kunye anaerobic. Ngamnye kubo ukuthetha ngokwahlukeneyo.

imithambo elwe ekhaya uhlobo ndivumele kuqala, ukuba aqhumisele ngamanqatha ngqo kuqeqesho. Ixesha elide phantsi komthwalo, nenqatha ngakumbi ziya kutshiswa. umzimba nokuphakamisa ekhaya ingaqhuba iye phandle bobabini ngokusebenzisa Cardio ezahlukeneyo besebenzisa izixhobo ukuze umzimba. Phakathi izixhobo sentliziyo indlu zizinto treadmills ethandwa kakhulu, umthambo Bikes, abaqeqeshi okweqanda kunye steppers. Imithambo ifuna kit okhethekileyo, eziquka izixhobo ezifana ukuba benza njengoko bodibary barbells ukukhanya dumbbells, iqonga inyathelo, kunye nabanye.

umthambo anaerobic ukunciphisa umzimba ekhaya zinokufumaneka kuphela ngokusebenzisa izixhobo amandla. Ukuze izixhobo engundoqo yolu hlobo ziquka barbells, dumbbells, izitulo kunye isakhelo amandla, nesakhelo, bar tye. Okunye izixhobo ezintsonkothileyo nga eyamkelekileyo ngenkankulu ukusebenzisa leyo ikwindawo ekuhlaliwa kuyo, nangona phambi kwiindawo ezinkulu, kwaye oku kwenzeke. Abantu abaninzi benza yabo, kusenokuba zendalo ukubuza ukuba kunokwenzeka ngokukhawuleza ubunzima ilahleko ekhaya? Kakade ke, mhlawumbi okona kubaluleke kakhulu - ukuqeqesha kakuhle. Okokuqala kufuneka ukwenza ishedyuli yoqeqesho.

Xa engekho amava kuyimfuneko ukusebenzisa umthwalo ubuncinane, kwaye wenze uqeqesho kufuneka athathe indawo ngaphezu ka-3 ngeveki wosuku mandatory lokuphumla phakathi. Etshatini ngeveki Kwezi ntsuku ezintathu ufuna ukwenza esisiseko imisebenzi yamandla, xa kugqitywe leyo ukwenza Cardio emfutshane. elwe imithambo ekhaya, ezinomsebenzi esisiseko, ngokugqibeleleyo ngokukhawuleza iza lokubhangisa ngamanqatha ongaphezu kwemfuneko emzimbeni.

Imisebenzi anjalo angaquka Nge deadlifting, squats amagxa, cinezela esitulweni, ukutsalwa-ups, ukuwutyhalela tyaba, ukutsibela kunye dumbbells, Sehla intonga ukuma okanye abe uhleli, kunye nabanye. Cardio enze ngoko nangoko emva amandla, zinemveliso nokubakhulula umzimba abantu fat ngaphezu kwizakhiwo efanayo, waziva isetyenziswa ngokwahlukeneyo. Xa beqeqesha ekhaya kufuneka ngenyameko enkulu ukuqinisekisa ukuba zonke imisebenzi eyenziwa kunye ubuchule echanekileyo ngokuthobela ngqongqo imigangatho yokhuseleko.