Esimweni esikahle kangaka emphakathini wanamuhla, abanye abantu abasinaki isimo sabo somzimba ngenxa yokuphila nokuphila.

Abanye abantu bajabulela ukuba lula kokunethezeka nokuzijabulisa okwamanje, ukuntuleka kokuzivocavoca, okuholela ekunciphiseni okukhulu kokuzivocavoca umzimba ngamunye wethu, ukwehla kokuzivikela komzimba, ngokuvamile njalo ama-calories okudla ngokweqile, namafutha omzimba, izifo ezingokomzimba. .

Isikhathi esiningi, akukhona ukuthi asifuni ukuzivocavoca, kodwa kunezizathu eziningi kakhulu ekuphileni ezisivimbela ukuzivocavoca, njengokuthi: ihlobo ngenxa yokwesaba ukushisa, ubusika ukuzwa kubanda, ukuphuma uzizwa unzima. Uma sifuna ukwenza ukuqeqeshwa kwamandla kodwa singenazo izinto zokusebenza ekhaya, lezi zizathu ngokuvamile ziyizizathu esiziqinisekisayo ukuthi singazivocavoci. Eqinisweni, ungakwazi ukuzivocavoca ekhaya, inqobo nje uma ukhetha indlela efanele yokuzivocavoca, futhi uthuthukise isethi yezindlela zokuqeqesha ezifanele ngokwakho, unamathele ezinyangeni ezi-3 phansi, uzoncipha, kodwa futhi uthuthukise izinga lakho lomzimba.

Okulandelayo yiqembu lezenzo zokuqeqesha, ukuze ukwazi ukuqhubeka uhamba lapho ukhululekile ekhaya, umzimba wakho uzoba ngcono.

Ukunyakaza kokuqala, ukusunduza (50-100)

Ama-Push-ups umsebenzi osebenzayo wokwakha imisipha yomzimba engaphezulu, yenza izikhathi ezingu-50 kuye kweziyi-100 ngosuku, uzothola ukuthi imisipha yakho izothuthukiswa. Ekuqaleni kokwenza, abantu abaningi bazozwa ukuthi izingalo zabo azikwazi ukusekela, ngakho-ke bangashintsha endaweni yokuguqa ukuze baqedele ukuqeqeshwa. Kwabesilisa, zama ukwenza ama-push-ups angama-50 ukuze uqinise imisipha yengalo yakho ngaphambi kokudlulela kuma-push-ups ajwayelekile.

Isenzo sesibili, i-squat (50-100) i-squat ingathuthukisa umsebenzi wethu wenhliziyo namaphaphu, nsuku zonke ukwenza i-squat engu-50-100, uzothola ukuthi imisipha yomzimba ephansi ishukunyiswa ukumelana, umlenze kanye nokwakheka kwe-hip kuba nzima futhi kuqinile. , kungenza umzimba wakho uthuthuke. I-squat nayo iyisenzo esisebenzayo sokushisa amafutha, ikhuthaza ngokuphumelelayo ukujikeleza kwegazi emzimbeni, ingakhuphula ijubane lokushiswa kwamafutha, inciphise ukuqoqwa kwamafutha emzimbeni ophansi, futhi yenza amajika omzimba wakho akhange nakakhulu.

Isenzo sesithathu, i-poppy jump (imizuzu eyi-10) Lesi senzo abantu abaningi abasibhekayo silula kakhulu, kodwa empeleni ukwenza akulula. Ukwenza ama-jumping Jacks kungathuthukisa ngokushesha ukusebenza kwenhliziyo namaphaphu, futhi kungakusiza futhi ushise amafutha ngokushesha futhi ulahlekelwe amafutha. Ekuqaleni, ungase ungakwazi ngisho nokwenza ama-burpees angu-10, kodwa uma unamathela isikhashana, uzothola ukuthi amandla akho omzimba athuthukisiwe kakhulu, futhi ubude bokuzivocavoca okuqhubekayo bude, futhi isikhathi sokuphumula mfushane.

Isenzo sesine, isenzo sokwelula (imizuzu emi-5) Ngemva kokuqeda izenzo ezi-3 ezingenhla, ngikholelwa ukuthi ukhathele, kodwa ungacabangi ngokulala phansi nokuphumula, ngoba imisipha yethu iyashukunyiswa. Yelula ukuze uziphumuze futhi unciphise ukukhiqizwa kwe-lactic acid, ngaphandle kwalokho imisipha yomzimba wakho izoba buhlungu kakhulu ngosuku olulandelayo. Ukwelula kuyindlela ephumelelayo yokukhulula ukuminyana emisipha yomzimba wakho.

Le mikhuba emi-4 yokuzivocavoca, igcizelela ukwenza ekhaya nsuku zonke, imizuzu engama-30 ingaqedwa, kodwa futhi ikuvumela ukuthi unciphise, uthole isibalo esihle, uthuthukise ikhono labo lokuzivikela komzimba kanye nokuqina komzimba oh.