Umsebenzi wasekhaya wasebusika

Nantsi imithambo ekhawulezayo yomzimba onokuyenza ekhaya engadingi nto ngaphandle kwentambo yokutsiba.
Olu qeqesho lunemithambo emininzi yokutsiba ukuze intliziyo yakho inyuse ngexesha elifutshane. Izibonelelo zokutsiba ziphindaphindwe: yonyusa amandla akho eoksijini, iphucula ibhalansi yethu, kwaye yomeleze intliziyo yakho. Ngaba uyazi ukuba ungatshisa umyinge wama-200 ukuya kuma-300 eekhalori xa utsibela intambo imizuzu eli-15 nje? Akukubanga! Olu dibaniso lomsebenzi wokuzivocavoca i-aerobic kunye nomsebenzi wokumelana nalo lukunceda ukuba ufumane ukuzilolonga ngokupheleleyo ngexesha elifutshane, ukuze ukwazi ukwenza ukuzilolonga kwakho kwaye ubuyele ekutyhaleni indlela yakho.

Intambo yokutsiba

Thatha intambo yokutsiba kwaye ubambe izibambo ngokukhululekileyo. Nyathela emva kwakho.
Yima kwiibhola zezinzwane zakho umise umzimba wakho neengqiniba emacaleni akho. (Izihlahla zakho zenza umsebenzi, hayi iingalo zakho.)
Jika intambo yokutsiba phezu kwentloko yakho
Njengoko intambo ichukumisa umgangatho xhumela phezulu ngoko ke iwela phantsi kweenzwane zakho kunye nezithende kwaye ibuye kwindawo yokuqala.

Zilolonge Iiseti Iimpendulo Phumla
Intambo yokutsiba 1 Imizuzu emi-5 Imizuzwana engama-45
Iinqwelo zokuhamba 4 Amanyathelo angama-50 Imizuzwana engama-30
Amaplanga 3 Imizuzwana engama-30 Imizuzwana engama-30
Intambo yokutsiba 1 Imizuzu emi-5 Imizuzwana engama-45
Amadolo aPhakamileyo 3 1 umzuzu Imizuzwana engama-30
Iipop squats 4 25 Imizuzwana engama-30
Iiplanga zeSpiderman 3 Imizuzwana engama-30 Imizuzwana engama-30
Intambo yokutsiba 1 Imizuzu emi-5 Imizuzwana engama-45

Ukuhamba kweMilenze ngeeDumbbells

Bamba izibini zedumbs kubude bengalo ecaleni kwamacala akho, iintende zakho zijongane.
Yima kwindawo emileyo unyawo lwasekunene ngaphambili kwaye unyawo lwasekhohlo emva kwakho.
Cothisa umzimba wakho kancinci, nedolo lakho langasemva liphantse lachukumisa umhlaba.
Misa kancinci, emva koko tyhala izithende zakho emva kwindawo yokuma.
Shenxisela unyawo lwasekhohlo ngaphambili, kwaye ngoku unyawo lwasekunene lungemva kwakho kwaye uzihlise kwangoko. Qhubeka uhamba phambili ngokuthe ngqo kumanani amanyathelo amiselweyo.

Amaplanga

Qala kwindawo ye-pushup, kodwa ugobe kwiingqiniba zakho kwaye uphumle kwiingalo zakho endaweni yezandla zakho.
Umzimba wakho kufuneka wenze umgca othe ngqo ukusuka emagxeni akho ukuya emaqatheni akho. (Musa ukuphakamisa i-butt yakho phezulu!)
Suck esiswini sakho uze ucofe ubuqaqawuli bakho.
Bamba esi sikhundla ixesha elide njengoko kuyalelwe ngelixa uqhubeka nokuphefumla.
Uhlengahlengiso -Ukuba umzuzu omnye unzima kakhulu xa uqala, bamba imizuzwana emihlanu emva koko uphumle imizuzwana emihlanu, uphinde le nkqubo de ufike kumzuzu omnye. Qho xa usenza lo msebenzi zama ukubamba indawo okwexeshana phakathi kwekhefu lokuphumla.
Umahluko -Ungaphumla nasezandleni zakho endaweni yeengalo zakho

Amadolo aPhakamileyo

Yima kunye neenyawo zakho ububanzi ububanzi. Phakamisa idolo lakho lasekunene esifubeni sakho.
Tshintshela ebomini idolo lasekhohlo esifubeni sakho. Qhubeka nokuhamba, utshintshana imilenze ngokukhawuleza.

Iipop squats

Qala kwindawo yokuma kunye neenyawo zakho kunye.
Ukugcina umqolo wakho osezantsi ugobile, yehlisa umzimba wakho ngokunzulu kangangoko unako ukugcina amadolo akho phezu kweenzwane zakho kwisikwati esisemgangathweni.
Cofa kwizithende zakho kwaye ugxume ngokuqhushumba phezulu, uyehla iinyawo zakho zibanzi kwaye wehle kwisithuba se-sumo squat.
Gcina i-squat igxuma phakathi kweendawo ezivulekileyo nezivaliweyo zemilenze.
Ukulungiswa-ukwenza kube nzima, tsiba inyathelo.

Iiplanga zeSpiderman

Qala kwindawo yokutyhala, kodwa ugobe kwiingqiniba zakho kwaye uphumle kwiingalo zakho endaweni yezandla zakho.
Umzimba wakho kufuneka wenze umgca othe ngqo ukusuka emagxeni akho ukuya emaqatheni akho. (Musa ukuphakamisa i-butt yakho phezulu!)
Suck esiswini sakho uze ucofe ubuqaqawuli bakho.
Yizisa idolo lakho lasekunene phezulu kwaye uye ecaleni, malunga nokuphakama kwesinqe.
Gweba ingqangi yakho ujonge edolweni.
Buyisela umlenze wakho ukuqala indawo kwaye uphinde kwelinye icala.


Ixesha lokuposa: Mar-26-2021