Kungakhathaliseki ukuthi unesifo esibucayi esikoleni sokuzivocavoca, ufuna ukugcina imali noma ukuthanda ukulula, ukuzivocavoca ekhaya kuyinto elula yokwenza. Kunzima kangakanani ukuthola ukuthi yini okufanele ukwenze. Ungabeka kanjani i-Workout ekhaya ephumelelayo? Wenzani uma ungenayo imishini eminingi noma isikhala? Uchungechunge olulandelayo lukuthatha ngezimo ezihlukahlukene zokuzivocavoca ekhaya, kungakhathaliseki ukuthi awunalo ngaphandle komzimba wakho kanye nesigqebha sezicathulo noma igumbi lokuzivocavoca elikhohlise ngazo zonke izingxenye zemishini ongazicabanga.
Ukuzivocavoca umzimba
Okukhethwa kukho 1: Ukuzivocavoca umzimba - Akukho Izinto ezidingekayo
Indlela elula yokusebenza emsebenzini ekhaya ukusebenzisa umzimba wakho. Kunezinhlobo ezihlukahlukene zezindlela zokuzivocavoca umzimba eziphumelelayo ezingakusiza ukwakha amandla, ukukhuthazela nokushisa amakholori. Ukuphazamiseka ukuthi, ngaphandle kokuphikiswa okungeziwe, kunzima ukusebenza kanzima ngokwanele ukuphikisa inselele umzimba wakho futhi ushise amakholori. Enye indlela ezungeze leyo nkinga? Ukuqeqeshwa kwesifunda . Ngokuhamba ngokuzivocavoca komunye kuya kokulandelayo, ngaphandle kokuphumula okuncane noma okungenakho, ugcina inhliziyo yakho ishade, ushise amakholori amaningi futhi usebenzise isikhathi sakho sokuzivocavoca isikhathi.
Indlela yoku:
- Khetha ukuqeqeshwa kwakho - I-Cardio, ukuqeqeshwa kwamandla noma ingxube kokubili
- Khetha ukuzivocavoca okuhlukene okungu-10 - Nge-cardio, gxila ekuzivocavoca ngamazinga ahlukene okuqina. Isibonelo, ungase wenze okunye ukuzivivinya okukhulu (okufana nokweqa ama-jacks noma ama- burpees ) ngokuhamba kalula (njengokuhamba endaweni). Ukuze uthole ukuqeqeshwa kwamandla, khetha izenzo ezinjengama squats , amaphaphu , ama- pushups nama- dips ukuze usebenze wonke umzimba. Imiqondo yokuzivocavoca : Isinyathelo ngesinyathelo I-Cardio Exercises , Isinyathelo ngesinyathelo Ukuzivocavoca umzimba
- Khetha ubude bokuzivocavoca ngalunye - Abaqalayo bangase baqale ngamasekhondi angu-10 kuya ku-8 kuya ku-8 kuya ku-16 kuya ku-16, kuyilapho izivivinyo eziphakathi noma ezithuthukile zingase zenze imizuzwana engu-60-90 noma i-reps engu-20 noma ngaphezulu
- Lungela: Setha i-timer noma sebenzisa isitimela, vula umculo noma isiboniso sakho se-TV ozithandayo bese uqala ngomsebenzi olula wokufudumala
- Umsebenzi : Yenza isifunda esingu-1 uma uqala noma umfushane ngesikhathi. Yenza ama-circuits angu-2-5 ukuze ufunde ngokugcwele
Isampula se-Cardio Circuit Workout (Asikho Isikhali
- 1 iminithi: Mashi ngezindawo - Phakamisa amadolo phezulu bese uguqula izingalo
- 1 iminithi: Ukugijima endaweni, ukuxosha izingalo ngaphezulu
- 1 iminithi: Hamba endaweni ngamadolo aphakeme
- Iminithi eli-1: I-Plyo-jacks ephansi, elawulwayo
- Iminithi engu-1: Ama-jack jumping njalo
- 1 iminithi: Mashi endaweni
- Iminithi elingu-1: I-ice breaker (gxuma phezulu kusuka e-squat ebanzi, umhlaba ngamadolo athambile ngenkathi uvula ingalo eya phansi)
- 1 iminithi: Abagibeli bezintaba
- 1 iminithi: Hamba endaweni ngamadolo aphakeme
- 1 iminithi: Mashi endaweni
Ukuqeqeshwa Kwesifunda Sokuqinisa Amandla (Ayikho imishini)
- Iminithi elingu-1: Mashi endaweni ukufudumala
- Izikwele - ukuphinda kuka-20
- Amapulayi angaphambili nangemuva - 12 aphinde abuyele emlenzeni ngamunye
- I-Pushups (emadolweni noma ezontsheni) - 12-20
- I-Dips nge-Legend Extension- 12-20
- Ukuhamba Lunge Ngezikhali Ngaphambili - ukuphindaphinda kwe-12-20
- I-Bent Over Lifting Leg
- Amapulangwe
- Ibhuloho Nge-Leg Drop
- Izandiso Emuva
Ukuzivocavoca amavidiyo
Ukuze kusetshenziswe okuhlukahlukene, okulula, nokuhlelwa kwekhaya okuhlelekile, awukwazi ukushaya amavidiyo wokuzivocavoca. Kukhona ukusebenza kuwo wonke ubudala, ubulili, umgomo kanye nesithakazelo futhi ungakwazi ukusebenza nganoma isiphi isikhathi lapho uthanda khona kubumfihlo bekhaya lakho. Into engcono kakhulu mayelana nokuvivinya amavidiyo: Kunezinkulungwane ezinkulungwaneni zokukhetha, ngakho-ke cishe noma ubani angathola ividiyo ayithandayo. Okubi kunazo zonke mayelana nokuvivinya amavidiyo: Kukhona izinkulungwane ezinkulungwaneni zokukhetha, okwenza ukucinga ividiyo ephelele kube inqubo eyinqaba.
Yize ungathola amavidiyo wokuzivocavoca cishe noma yikuphi amavidiyo noma imishini yokufaneleka idayiswa, uzothola amanye amavidiyo amahle athengiswa kuphela ku-intanethi. Ngezansi kukhona izinsiza ezingcono zokuthola amavidiyo wokuzivocavoca.
Sebenzisa imithombo yevidiyo
- I-Collage Video - Le yiwebhusayithi engithandayo kakhulu yokucwaninga nokuthenga amavidiyo wokuzivocavoca. Ungasesha ngegama elingukhiye, izinga lokuzivocavoca, umfundisi kanye nokuningi okuningi. Ukubuyekezwa komsebenzisi neziqeshana zevidiyo kwenza ukuthola ividiyo ephelele kube lula. * Qaphela, kusukela ngo-Ephreli 2014, i-Collage Video okwamanje ayixhunyiwe ku-inthanethi, kodwa maduzane ubuyele.
- Ukufaneleka kwevidiyo - Kunokubukwa okuningi kwevidiyo kulewebhusayithi, ungasebenzisa isikhathi esiningi ufunda ngamavidiyo kunokuba uyenze ngempela. Noma kunjalo, isayithi ihlelwe kahle futhi ungathola amavidiyo ngezindlela ezihlukahlukene - Ngomfundisi, uhlobo lokuzivocavoca, izinga lokuzivocavoca nokuningi. Ukubuyekezwa kuthunyelwe izivivinyo zangempela, kukunika imininingwane engaphezu kwezinto ezijwayelekile, ngezinye izikhathi izincazelo ezikhohlisayo kwi-cover yevidiyo.
- Okudingeka Ukwazi Ngaphambi Kokuthenga Ividiyo Yokuzivocavoca - Lapha, uzothola amathiphu okubheka lapho uthenga amavidiyo wokuzivocavoca.
- I-Amazon.com - I-giant ye-inthanethi iyindawo enhle yokuthola amavidiyo wokuzivocavoca, qhathanisa amanani futhi ufunde izibuyekezo mayelana namavidiyo ahlukahlukene nokusebenza.
- Cathe.com - Cathe Friedrich ingenye yemiyalo engiyithandayo yevidiyo futhi unikeza amathani amavidiyo kanye namaqoqo. Ibhonasi: Ukukhishwa kunikezela ukusebenza kwakhe kumafomethi amabili, kuma-DVD noma izinguqulo ezingalandwa ongazibuka kukhompyutha yakho, smartphone noma i-iPad.
AmaHhovisi aKwaseKhaya Okuvivinya Okudumile
Okuhamba phambili kwabaqalayo : Ama-Leslie Sansone's Walking Home Home Amavidiyo, ama-Shapely Girl Workout Videos
AmaVideo Great Training Circuit : I-Paul Katami i-Hollywood Bootcamp 4x4, i-Michelle Dozois 'Peak 10 I-Cardio Streng More, noCathe Max Circuit Max.
Amavidiyo aphezulu kakhulu aphezulu : I-Amy Dixon's Breathless Body 2, i-Michelle Dozois 'Peak 10 I-Cardio Interval Burn, iCathe Friedrich's HiiT Training
Okuhle kakhulu kubantu abadala : UJane Fonda's Prime Time Firm and Burn, The Kettlebell Boomer Workout
Ukusebenza oku-intanethi nezinsiza
I-intanethi ingaba yindlela yakho oyithandayo yokuchitha isikhathi, kodwa inikeza nengcebo yemithombo yekhaya kanye / noma yokuzivocavoca. Akuyona yonke into edalwe ngayo elinganayo kwiWorld Wide Web kodwa, uma ukwazi ukuthi ungabheka kuphi, ungathola cishe konke okudingayo ukwazi ngokuzivocavoca: Ungasungula kanjani ukuvivinya ekhaya , udale uhlelo lwakho lokuzivocavoca, futhi ufunde okuyisisekelo we- cardio , ukuqeqeshwa kwamandla nendlela yokuma ngokuzivocavoca .
Ungasebenzisa ngokunenzuzo amawebhusayithi amaningi enikeza kokubili ukukhokhelwa nokukhokhelwa kwamahhala nezinhlelo zokuzivocavoca. Uzothola ukusebenza ongaphrinta, ukubuka ku-inthanethi noma ukuthuthela kwikhompyutha yakho, ifoni noma i-iPad.
Ukusebenza oku-intanethi kusuka ku:
Ungaqala khona lapha nezinye zezinhlelo zokusebenza eziningi zamahhala ezitholakalayo kuwe:
- Umsebenzi Wokujikeleza Wasekhaya we-10-Minute
- I-30-Minute Ukusebenza Okuphelele Kwamandla Emzimba
- Isikhungo sokuqeqeshwa: Ukuqeqeshwa kwe-Abs & Circuit
- Ukuqeqeshwa kwesifuba, amahlombe, kanye nezikhali
- Umsebenzi we-Back & Biceps
- Ukusebenza komzimba okuphansi nokusebenza kwamandla
- Ingqikithi Yokusebenza Kwamakhaya Omzimba Ngezingqungquthela
- Ukusebenza kwe-Yoga Ngebhola Lokuzivocavoca
- I-Staircase Workout
- I-Bosu Ball Yonke Ukuqeqeshwa Komzimba
- Ukusebenza Okuphelele Kwamalungu Omzimba
- Ukuthuthukiswa kwe-Cardio nokusebenza kwamandla
Ama-Exergames
Amageyimu wevidiyo akukhona nje kuphela amaqebelengwane okulala embhedeni. Eminyakeni yamuva, sibone ama-exergames amaningi futhi amaningi (imidlalo empeleni idinga ukuba usukume futhi uhambe). Leli qiniso lodwa lenza abadlali abanjengo-EA Sports Active, Wonke umuntu Odume neGold's Gym Dance Workout okukhethwa kukho okuthakazelisayo kwabasebenzi basekhaya abathola isisusa esinzima ukufika ngaso.
Khumbula ukuthi akuwona wonke ama-exergames adalwe alinganayo kanti abanye abanayo amandla okwanele noma ukunyakaza ukuba 'babale' ngempela njengomsebenzi wendabuko. I-Wii Fit ne-Wii Fit Plus, isibonelo, zinkulu ngokuthola umzimba wokungabikho emgodini, kepha usazodinga ukufaka lokho ngokusebenza okujwayelekile uma ufuna ukulungele nokulahlekelwa isisindo.
Kukhona ama-exergames amakhulu kakhulu lapho, kodwa, anikeza okunye ukhetho lokuzivocavoca ekhaya:
Amanye ama-Exergames amahle kakhulu wokushisa ama-calories
I-iPad, i-MP3 ne-Smartphone Fitness Apps
Khumbula ukuthi into eyodwa kuphela lapho umakhalekhukhwini wakho okwenziwe khona kwakwenza ucingo? Manje, ungachitha zonke izinhlobo zezinhlelo zokusebenza ze-smartphone ezikuvumela ukuba wenze konke ngokudlala i-Scrabble ukuze usebenzise umzimba. Ama-smartphones, iPads kanye nama-MP3 aba yizinsiza ezihle kakhulu zokuzivocavoca ekhaya, ikakhulukazi uma uzithola uzithukuthele ukwenza into efanayo endala, usuku nosuku. Ngezinhlelo zokusebenza ezilungile, ungathola ukuqeqeshwa okuqondisiwe, umculo ohambelanayo, isikhathi nokuningi, konke okungafaka okuhlukahlukene futhi kumnandi ekusebenzeni kwakho ekhaya.
Ukusebenza, Umculo kanye Nezinhlelo zokusebenza ze-Exerciseers yasekhaya
- I-Cardio : BeatBurn Treadmill / Outdoor Trainer noma i-BeatBurn Elliptical (i-iPhone noma i-iPad) - Uma une-treadmill noma i-elliptical ekhaya, ukusebenza kusebenza kunesisindo ngokushesha. I-BeatBurn inikeza ukuqeqeshwa okuhamba kwesikhathi okuqondisiwe okuphelele ngomculo nomqeqeshi, othanda kakhulu, ekutshela ukuthi uzoshintsha nini izilungiselelo zakho kulo lonke ukuqeqeshwa.
- Ukusebenza : Umqeqeshi Wokusebenza nge-Skimble (i-iPhone noma i-iPad) - Lona olunye uhlelo lokusebenza olusebenza kahle kumazivocavoti asekhaya ngezinhlelo zokusebenza eziningi eziqondiswa mahhala ongalalela (futhi ubheke amademos okuzivocavoca ngalunye, uma kudingeka) ngenkathi ulalela owakho umculo. Ungakwazi futhi ukukhokhela ukusebenza ngaphakathi kohlelo lokusebenza ukuze uthole izinketho eziningi nokusebenza.
- Okwenziwe Okwenziwe Okwenziwe noma Yenza Ukusebenza Kwakho Kokuthi : I-Fitness Builder (i-iPhone noma i-iPad) - Lona ngenye yezinhlelo zami zokuzivocavoca ezizithandayo, nginikeza izindlela ezihlukahlukene zokuzivocavoca. Ungakhetha ukusebenza ngokusekelwe kwimishini onayo, amaqembu amahlumela ofuna ukusebenza noma uhlobo lokudlala olufunayo. Kukhona ububanzi bokusebenza okwenziwe ngomumo futhi ungakha futhi ukusebenza kwakho kusuka ku-database emangalisayo yokuzivocavoca kufakiwe.
- Amavidiyo Wokuzivocavoca Okuhambayo - I-Fitness Class ye-iPad (iPad) - Lena uhlelo lokusebenza lamahhala okunika ukufinyelela kwamakhulu amakhulu wokusakaza amavidiyo (amaningi avela kubafundisi abawaziwayo njengoKathy Smith noTracie Long) ongabuka kuqala futhi uthenge. Ngezinhlobonhlobo ezitholakalayo, ungasebenzisa i-iPad yakho ukwenza noma yikuphi uhlobo lokuzivocavoca ongacabanga.
- Ama-Workout we-Paced Audio : I-MotionTraxx (i-iPhone noma i-iPad) - Lolu hlelo lokusebenza olusekelwe kumculo luyinye indlela enhle yokuzivocavoca ekhaya, ikakhulukazi uma uhambahamba noma umgijimi. I-Deekron i-Fitness ye-Fitness ibeke ndawonye izinhlobo ezihlukahlukene zokuxuba zomculo, konke kusetshenziswe ngezintambo ezahlukene ngomzuzu, ukuze ukwazi ukuthola ijubane eliphelele kunoma yikuphi ukuvivinya umzimba - Ukuhamba, ukugijima, ukuphakamisa izisindo noma ezinye izinto. Kukhona nokusebenza okuqeqeshwe (lezi izindleko ezengeziwe) ezitholakala ku-iTunes.
- I-Timer Pro Timer (I-iPhone noma i-iPad) - Uma udala futhi uthanda ukusetha ukusebenza kwakho kwesikhashana, lolu hlelo lokusebenza kufanele. Yenzelwe ukusebenza kwe- tabata (ukushintshana ngezikhathi ezinzima zamasekhondi angu-20 ngemizuzwana engu-10 yokuphumula, ephindaphindiwe imizuzu engu-4), kodwa ungakha izikhathi nganoma iyiphi indlela oyithandayo.