Imizila Ekhaya-Engafuni Imishini
Kungakhathaliseki ukuthi ulungiselela i-marathon, i-marathon-half-marathon, noma umjaho wezinselelo zenkinga, ungazuza ekuqeqeshweni kwamandla . Ukuqinisa ingqikithi yakho kungasiza ekuthuthukiseni ifomu lakho elisebenzayo eliholela ekusebenzeni okukhulu kakhulu. Ngaphezu kwalokho, imisipha yakho izokwazi ukwenza isikhathi eside ngaphambi kokukhathala noma ukucindezela .
Ngenhlanhla, awudingi izisindo ezinzima noma ngisho nobulungu obudumile bokuzivocavoca ukuze uqale uhlelo lokuqeqesha ngamandla.
Eqinisweni, kunezindlela zokwenza kanjalo ngaphandle kwemishini kanye nesimiso esilula ongenza ekhaya izikhathi ezimbili kuya kathathu ngesonto. Lezi zenziwa kahle ngemuva komshini omfushane noma iminithi emihlanu kuya kwezingu-10 efudumele .
Nazi ezintathu izinhlelo zokuqeqesha amandla okuphepha (okuqala, okuphakathi, okuphambili) ungaqala ukwenza namuhla:
Uhlelo Lokuqeqesha Amandla Okuqala
Uma ungazange wenze ukuqeqeshwa kwamandla ngaphambili noma ungakaze ube e-gym, lokhu okusemqoka kukuhle kuwe. Ngisho noma unesimo esihle kakhulu noma uthathe ikhefu ekusebenzeni, ngokuvamile kuvame ukuqala lapha emasontweni ambalwa okuqala futhi ukwandise amandla kancane kancane.
Ngalolu hlelo nezinye izinhlelo zokusebenza, qiniseka ukuthi uthathe ikhefu lama-30 phakathi kwamasethingi.
Umzimba ophansi:
- Ama- squats angu-15
- Amapayipi angu-15 emlenzeni ngamunye
- Amaqoqo amathathu e- quad i-wall (abambe imizuzwana engu-30)
- Izintathu ezintathu zezithende zivusa
- Izinzwane ezingu-10 zivusa
Umsebenzi oyinhloko:
- Iplanti yangaphambili (ibambe imizuzwana engu-30)
- Iplanki yangasese (zombili izinhlangothi, zibambe imizuzwana engu-30)
- Ukuqhuma kwebhayisikili (iminithi eyodwa)
- Izinja ezingu-12 (zibambe imizuzwana emihlanu)
- Ukuguqula kabusha (imizuzwana engu-30)
- 20- push-ups
Uhlelo oluPhakathi lokuQinisa amandla
Uhlelo lokuqeqeshwa kwamandla ephakathi luhlanganisa inani lezinethi bese lengeza ukuhlukahluka kokwandisa amandla okusebenza.
Umzimba ophansi:
- Amaqoqo amabili ama-squats angu-15
- Amasethi amabili wamapayipi angu-15 (ohlangothini ngalunye)
- Amaqoqo amathathu e-quad i-wall (abambe imizuzwana engu-40)
- Izintathu ezintathu zezithende zivusa
- Izinzwane ezingu-15 zivusa
Umsebenzi oyinhloko:
- Iplanti yangaphambili (ibambe imizuzwana engu-45)
- Iplanki yangaphandle (zombili izinhlangothi, zibambe imizuzwana engu-45)
- Ukuqhuma kwebhayisikili (amasekhondi angu-90)
- Izinja ezingu-12 (eziphethe imizuzwana engu-10)
- Ukuguqula kabusha (iminithi eyodwa)
- 40 push-ups
- Three Superman abs (ubambe imizuzwana emithathu)
Uhlelo lokuqeqesha oluqinile
Ngehlelo lokuqeqesha amandla ethuthukile, ungakwazi ukwakha ukukhuthazela nokuqina kwemisipha ngokukhulisa ukuphindaphinda nokubamba izikhathi. Gxila kwifomu futhi uqiniseke ukuthi uhlanganisa imisipha evela ku-groin kuze kufike esifubeni phezulu nasemphinjeni ukuqinisekisa ukuthi ingaphakathi lakho liyidwala eliqinile futhi umhlane wakho uvikelekile kahle.
Umzimba ophansi:
- Amaqoqo amathathu ama-squats angu-15
- Amaqoqo amathathu amaphaphu angu-10 (ohlangothini ngalunye)
- Amaqoqo amathathu e-quad i-wall (abambe imizuzwana engu-45)
- Izintathu ezintathu zezithende zivusa
- Iisethi ezimbili zezinzwane eziyishumi ziphakamisa
Umsebenzi oyinhloko:
- Iplanti yangaphambili (ibambe imizuzwana engu-60 kuya kwangu-90)
- Iplanki yangasese (zombili izinhlangothi, eziphethe imizuzwana engu-60 kuya kwangu-90)
- Ukuqhuma kwebhayisikili (imizuzu emibili)
- Izinja ezingu-12 (zibambe imizuzwana engu-15)
- Ukuguqula kabusha (imizuzwana engu-90)
- Ama-push-ups angu-50
- 10 Superman abs (ubambe imizuzwana emihlanu kuya kwezingu-10)