Ukuzivocavoca umzimba
Abaningi bethu bayazi ukuthi ukuqeqeshwa kwamandla kubalulekile ekushiseni amafutha kanye nokwakha imisipha namathambo aqinile, kepha sivame ukuyeka umsebenzi wesisindo ngoba asinayo imishini efanele.
Ama-dumbbells, ama-barbells, namanye amathuluzi angangezela amandla ekusebenzeni, kodwa akudingeki ube nemishini ebiza kakhulu ukuze uthole ukuqeqeshwa okuhle. Kunezindlela ezihlukahlukene zokusebenza umzimba wakho ngaphandle kwemishini edingekayo.
I-Pros Cons ye-Body Weight Workouts
Into enhle mayelana nokusebenza komzimba womzimba wukuthi ungayenza noma kuphi: Ekhaya , emsebenzini , ekamelweni lehhotela noma ekamelweni lokuvakashela uninazala. Konke okudingayo yimizuzu embalwa yesikhathi nemibono embalwa yokusebenza kwakho.
Ukuphazamiseka kokuqeqeshwa okungenayo isisindo esingeziwe ukuthi ngezinye izikhathi kunzima ukuphikisana nomzimba wakho futhi, uma ungalutholi noma iyiphi imishini, kunzima ukuqhubeka.
Ngesisindo somzimba wakho njengokumelana kwakho kuphela, indlela kuphela ongayithuthukisa ukuzuza isisindo, okungenzeka akuyona inketho. Noma kunjalo, into ehlala njalo ingcono kunanoma yini futhi kunezindlela zokwenza ukuvivinya umzimba kube nzima.
Amathiphu Ukuthola Ukusebenza Kwesisindo Okukhulu Kakhulu Emzimbeni Wakho
Uma ungasebenzisi noma yimiphi imishini, kuzodingeka usebenzise amanye amasu ukwenza umsebenzi wakho ube yinselele.
- Sebenzisa umlenze owodwa ngesikhathi. Zama ukubhujiswa okunamalenze noma izikwele ezinomlenze owodwa . Ukusekela konke isisindo somzimba wakho ngomlenze owodwa kuzofaka ukumelana nokusebenza kwakho.
- Hamba kancane. Thatha imizuzwana engu-8-12 ukuqedela ukuphinda njalo. Lokhu kwandisa isikhathi sakho ngaphansi kwengcindezi , kwenezela ngokwengeziwe emisebenzini yakho yokuzivocavoca.
- Shintsha i-tempo . Omunye umqondo wokushintsha ithempo ukufaka ezinye izimpondo ekusebenzeni kwakho. Isibonelo, u-squat waya ebhentshini bese wenza izinsimbi ezingu-8 ezincane phezulu. Phinda ukuthi izikhathi ezingu-8 futhi ngeke udinga isisindo ukuze uzizwe ushisa.
- Yandisa ukuphindaphinda kwakho. Isibonelo, uma usebenzisa izisindo, ungenza ama-squats angu-12 kuya kwangu-16. Ngaphandle kwezimpawu, ungakwazi ukwandisa ama-reps wakho ku-20 noma ku-30 (noma ngaphezulu) ukwakha ukungabi nesisindo esingeziwe.
- Yenza ukuzivocavoca umzimba . Ukusebenza ngaphezulu kweqembu elilodwa lemisipha ngesikhashana kuyindlela enhle yokuthola amandla amaningi ngaphandle kokuzivocavoca umzimba. Izinto ezinjengama- squats , amaphaphu , nama- pushups awela kuleso sigaba.
- Zama ukuqeqeshwa kwesifunda . Enye indlela yokugcina ukuphakama okukhulu ngokusetha uhlelo lwakho ngesitayela sesifunda - Ukuzivocavoca komunye umzimba ngaphandle kokuphumula phakathi kokuzivocavoca. Zama ukwenza iqoqo le-pushups elilandelwa yiqoqo lamaphaphu futhi uzobona ukuthi kunzima kangakanani lokho. Zama lo msebenzi wokujikeleza wesisindo somzimba we-10-Minute.
Izinsiza ze-El Cheapo
Uma ufuna ukusebenzisa uhlobo oluthile lokumelana kodwa ungafuni ukusebenzisa imali kwimishini, zama le mibono:
- Amabhodlela amanzi agcwele namasobho angavulwa angenza ama-dumbbells amakhulu.
- Gcwalisa isikebhe esidala nesihlabathi noma amapeni bese ubopha ekugcineni. Voila! Ama-dumbbells akho.
- Uma uhamba, thatha izinyathelo zokumelana nawe ngendlela elula yokwengeza amandla ngaphandle kokuphatha izinto eziningi.
- Sebenzisa izitebhisi zakho ngezinto ezinjengama-dips, ama-pushups, amaphaphu nokuningi.