Imizila Yokuzivocavoca Okuhle-Guy for Newbies and Intermediates
Abanye abantu bafuna ukuya ejimini. Abanye bangena epaki lendawo ukuze badlale ibhasikidi noma baphonsa ibhola nxazonke. Kodwa kukhona amadoda athile abakhetha ukuphuma ekhaya noma adinga ukuzivocavoca ekhaya ngenxa yomzali, umsebenzi, noma imisebenzi yokunakekelwa. Kulezi zimo, ukuthola ukuqeqeshwa okulungile kuyinselele, ikakhulu uma uqala.
Uma ukhuluphele ngokweqile, ukhuluphele, noma uhlale uhlala isikhathi eside, kuwukuhlakanipha ukuqala ukuhamba ukuthuthukisa impilo yakho. Kodwa mhlawumbe uye waphawula ukuthi amawebhusayithi amaningi okuvivinya ekhaya kanye nama-DVD aklanyelwe abesifazane. Ake sibhekane nakho, ungase ungatholakali ukugqugquzela ukuzivocavoca uma izinqumo zakho zigaba ze-ballet barre noma i-jazzercise. Ngakho lolu hlu lwabasebenzi bokuqala luhlelwe ngamadoda kuphela. Ihambisana nezakhiwo eziyingqayizivele ze-biomechanical yomzimba womfana futhi inxusa ezithakazelweni umuntu angathanda ukuzenza.
Thatha amaminithi ambalwa ukuze ubone ukuthi yikuphi okusebenzayo okubheka okuthakazelisayo kuwe futhi unikeze eyodwa noma ezimbili uzame. Qinisekisa ukuthi uhlole nodokotela wakho ngaphambi kokuqala lokhu noma noma yisiphi isimiso sokusebenza.
Futhi, khumbula ukuqala kancane. Uma ungazange usebenze isikhathi eside, wabeka umgomo wokuhambisa imizuzu engu-10-20 3-4 izikhathi ngesonto. Ezinye zezinhlelo zokusebenza ezibalwe ngezansi zigcina imizuzu engu-10 kuphela. Lokhu kusebenza kungase kube yindawo yokuqala engcono kunazo zonke njengoba udala uhlelo oluqhubekayo.
Njengoba izinga lakho lokuzivocavoca lithuthukisa, ukwandisa kokubili ubude kanye nemvamisa yokusebenza kwakho. Uzothola ukuthi ukuzama ukusebenza okusha nokufaka izinto ezihlukahlukene kumkhuba wakho kuzokusiza ukuba uhlale unentshisekelo futhi ushukunyiswe.
Amathiphu Okusebenza Ngempumelelo Kwekhaya
Ukuphepha kuyisihluthulelo uma usebenza ekhaya. Uma isabelomali sakho siyivumela, ungaqasha umqeqeshi wakho ukuze akusize uqalise. Kodwa akudingekile ukuqasha umuntu ukuthi aqale uhlelo lomsebenzi womzimba.
Uma Ubiza Umqeqeshi
Uma utshala kumqeqeshi wakho, kubalulekile ukuthola uchwepheshe oqeqeshiwe ocela izithakazelo zakho futhi uvikela impilo yakho.
UMike Figueroa ungumbhokisi we-amateur oqinisekisiwe yi-NASM (National Academy of Medicine Medicine) njengomchwepheshe we-MMA conditioning. Ungumqeqeshi webhola oqinisekisiwe we-Boxing nomqeqeshi we-Everlast Fit. UFuueroa uqeqesha amadoda eNew York City, kokubili ejimini nasemakhaya abo. Uthi ukuthola umqeqeshi ofanelekayo kwenza kube lula ukufinyelela imigomo yakho yokuzivocavoca.
Ukuze uthole umqeqeshi ongcono kakhulu kuwe, ukhombisa ukuthi usebenzisa i-database efundwayo e-intanethi nge-ejensi ehloniphekile njenge-NASM, i-ACSM (i-American College of Sports Medicine), noma i-ACE (i-American Council on Exercise).
Uma Ungaqashi Umqeqeshi
Uma ukhetha ukusebenza ngokwakho ngaphandle komqeqeshi, lawa macebiso avela ku-Figueroa azokwenza ukusebenza kwakho kuphumelele nakakhulu:
- Qinisekisa ukuthi imvelo yakho yokuzivocavoca inokushisa okunethezekayo. Hlela ohlangothini olupholile ukuze ungapheli isikhathi sokuzivocavoca.
- Sebenzisa ukwesekwa ngesikhathi sokunyakaza okuqondile uma kunesidingo, kodwa qiniseka ukuthi ubambelele endaweni eqinile noma ifenisha eqinile, njengesihlalo noma isitulo esinamandla esiphezulu.
- Phuza amanzi amaningi ngesikhathi nangemva kokuzivocavoca kwakho.
- Hlala ukhumbula izibonakaliso zomzimba. Ukungajabuli kancane kuvamile uma uqala uhlelo olusha lokuzivocavoca. Kodwa usizi (ikakhulukazi ubuhlungu besifuba) lungase lube uphawu lokuthi kukhona okubi kakhulu okuqhubekayo. Uma uzizwa ubuhlungu, yeka ukuzivocavoca futhi ufune usizo lwezokwelapha.
Isiqalo sokuqala sokusebenza kwabesilisa
Uma ungakhululekile ukuhamba futhi uphume phansi noma uma umile imizuzu engaphezu kwemihlanu kuyinselele, cabangela ukuqeqeshwa okusekelwe esihlalweni. Lo msebenzi owenziwe nguMike Figueroa ungakusiza ukuba wakhe ukukhuthazela, amandla, nokuvumelana nezimo.
- Qala nge-3-5 iminithi efudumele . Okokuqala, yenza isethi yamahlombe ehlombe (ukuphakamisa nokunciphisa amahlombe) imizuzwana engu-10. Bese ujikeleza izingalo ezinwetshiwe ezinhlangothini zakho kwenye imizuzwana engu-10. Okokugcina, vula isifuba ngokuzama ukuletha amahlombe akho ehlombe emva kwakho. Uma ungakwazi, thinta izandla zakho ndawonye ngemuva kwakho. Zama ukugcina ukuma kwakho kuphakanyisiwe futhi intamo yakho ikhululekile njengoba uqedela lezi zivivinyo.
- Qala ukusebenza ngoku "ukuhamba" endaweni eyodwa ngomzuzu owodwa ngenkathi uhlezi. Gcina umgogodla wakho ubude futhi ubude ngenkathi uphakamisa futhi unyawo oluphansi.
- Phumla ngomzuzu owodwa
- Gcwalisa umgomo wezinsimu eziyishumi . Beka izingalo zakho ngesimo se-L ohlangothini ngalunye ukuze umzimba wakho ophezulu ubheke njengokuthunyelwe komgomo wensimu. Izinsika kufanele zibheke phambili. Ukwandisa izingalo ngokugcwele phezu kwekhanda lakho, ukugcina izintende zibheke phambili. Phinda izikhathi ezingu-10. Yenza isethi esisodwa kuya kokubili uma kungenzeka.
- Phumla ngomzuzu owodwa
- Gcwalisa 10 ukushintshana kwebhola izinketho zomlenze . Ukuqala ngezinyawo zombili izinyawo phansi. Ukwandisa umlenze wesokudla ukuze umlenze ophansi uhambisane nesitezi. Yehlisa umlenze wesokudla. Phinda ngakwesokunxele.
- Phumla ngomzuzu owodwa
- Gcwalisa imigqa engu-10 egciniwe yesandla . Ukuhlala phezulu, wandisa izingalo zombili phambi kwesifuba sakho izintende zibheke phansi. Phindela emuva (phindela emuva) izinkalo zakho uze uhambisane nesifuba sakho. Nweba izingalo futhi ukuze ubuyele esimweni sokuqala. Phinda izikhathi ezingu-10. Yenza isethi esisodwa kuya kokubili uma kungenzeka.
- Phuza phansi ngokuzindla ngokujulile. Vala amehlo akho bese uthatha ukuphefumula okujulile. Bese ubuyela ekuphefumuleni okuvamile. Phinda izikhathi ezingu-2-3.
Njengoba lo mdlalo ukhululekile ngokwengeziwe, engeza amasethi esigabeni ngasinye sokuqeqeshwa. Isibonelo, esikhundleni sokwenza isethi esisodwa sezintshumayelo eziyishumi zenjongo yensimu, yenza amasethi amabili ayishumi. Phumbuza okungenani imizuzwana engu-20 phakathi kwesethi ngayinye.
Ukusebenza Kwamabhokisi Ekhaya Kwamadoda
Uma ukukhwabanisa kukuthandayo, cabanga ngokuzikhandla kwebhokisi ekhaya. Amagilavu webhokisi awadingeki, kodwa ungayisebenzisa uma ukhetha. Ngeke usebenzise isikhwama sokubhukuda kulo msebenzi, noma. I-Figueroa isikisela ukuthi uqala ngokufudumala okuqinile:
- Yenza imizuzwana engu-30 ye-jack jacks ilandelwe ukuphumula okuyishumi nanye . Phinda kathathu izikhathi ezingaphezu kwezingqimba ezine. Uma i-jack jacks ingatholi kahle, sebenzisa amacompu ohlangothini oluthile esikhundleni sokugxuma futhi ugcine ukunyakaza kwezandla kufana.
- Phumla ngomzuzu owodwa
- Lungiselela ibhokisi. Cabanga ngesimo sebhokisi ngesandla sakho esiphezulu kusandla sangemuva nangesona esiphezulu ngaphambili. Izinyawo kufanele ziqhelelane kude nokugoqa kancane emadolweni.
- Gcwalisa umgodi webhokisi. Qala inhlanganisela ye-punch engu-20 yesibili. UJab ngesibindi sakho sokuphambili (phambili) bese ulandela nge-cross-punch kusukela ngemuva. Phinda inhlanganisela imizuzwana engu-20.
- Phumla ngomzuzu owodwa
- Qedela izingqungquthela ezintathu ezengeziwe zomhlanganisi we-punch. Phuma ngomzuzu owodwa phakathi kwesethi ngayinye.
- Yehlisa imizuzu engaba mihlanu ngokuhambahamba futhi wenze umzimba olula ugcwele . Ukuzivocavoca kwakho kuqedile lapho ukuphefumula kwakho kubuyela evamile.
Uma usukhululekile ngalokhu kuqhutshwa kwebhokisi, engeza izinhlanganisela ezintsha ze-punch ukuze wandise ukuqeqeshwa nokukwenza kube nzima kakhulu. Ungaphinda wengeze intambo yokuqaqa (noma ngaphandle kwentambo) ukwenza umsebenzi ube nzima kakhulu.
Jabulela ukuqeqeshwa kwebhola
Uthola ibhola elilele nxazonke egaraji? Sebenzisa ukuze wenze umsebenzi wakho! Lesi sigaba sokuzivocavoca esiphefumulelwe se-gridiron sifaneleka kubantu abaqala ukuya emazingeni aphakathi futhi kufanele kuthathe imizuzu engu-10-15 ukuqedela.
- Qalisa ngokugcwele okufudumele komzimba . Qala ngesimo somlenze obanzi, imilenze iboshwe kancane. Thatha ibhola ngezandla zombili bese ujikeleza izingalo zakho ngokugcwele emzimbeni wakho. Gcina amadolo agijimise bese ebeka ngokuqondile. Yenza imibuthano emithathu ngakwesokudla, bese uphendulela umbuthano bese wenza imibuthano emithathu ngakwesobunxele. Ingqalasizinda yakho (midsection), amahlombe, nemilenze kufanele izwe ifudumele futhi ilungele ukusebenza.
- Gcwalisa ama-squats angu-10 e-football snap . Qala endaweni yokudlala yebhola (bheka isithombe) ngezandla zombili ebhola. Gcina amadolo agijimile, bese uphakamisa ibhola esifubeni sokuphakama, ugcine imilenze endaweni ye- squat . Izikhali kumele zihlale zivuliwe phambi komzimba uma usesikhundleni esigcwele esiphelele. Buyela esimweni sokuqala ukuphindaphinda izikhathi ezingu-9.
- Phumla ngomzuzu owodwa
- Gcwalisa amaphaphu ayishumi ayisithupha . Qala ngezinyawo zezinyawo ezikude kude. Izinduku kufanele ziqonde kodwa amadolo kufanele athambile (azinamathele noma avaliwe). Bamba ibhola ezandleni zombili phambi kwesifuba sakho. Thatha isinyathelo esibanzi ngakwesokunene ngonyawo lwakho lokunene, uphazamise ngokujulile ukuze ukwazi ukuthinta ibhola phansi. Buyela esimweni sokuqala. Phinda ngakwesokunxele. Phinda ukuthi ukulandelana izikhathi eziyishumi.
- Phumla ngomzuzu owodwa
- Gcwalisa ama-push-up ayishumi noma uphazamise ukuhluka . Uma ungakakulungeli ukwenza ukuqhuma okugcwele phansi ngefomu elihle , sebenzisa ukushintshashintsha kwe- push-up . Ungenza u- incline uphakamise ngezingalo zakho ezibekwe ku-counter eqinile. Uma ukugxeka ukugxila kuyinselele kakhulu, zama udonga olusindayo ngezandla ezibekwe odongeni.
- Phumla ngomzuzu owodwa
- Qedela ukusebenza okuyisisekelo (midsection) . Qala endaweni ehlezi phansi phansi ngezinyawo ezibekwe ngamasentimitha angu-12-14 phambi kwezinyathelo zakho. Hlelela kancane uze uzizwe ukuthi imisipha yakho yesisu ihlanganyela. Beka ibhola esandleni sakho sokunene. Phakamisa unyawo olunene phansi bese udlula ibhola phansi kwamadolo akho ngakwesokunene sakho. Phinda ngakwesokunxele. Yenza okuphindwe kabili.
- Sula . Qedela ukuqeqeshwa kwakho okubekwe ngemuva kwakho. Sebenzisa umuthi we-yoga uma kungenzeka. Ukwandisa izingalo zakho ohlangothini ngokuma kwe-t. Amaqhubu kufanele aguzwe ngezinyawo phansi phansi. Ukugcina kokubili amahlombe emathini, vumela amadolo ahlele phansi ngakwesobunxele bese ubamba ukwelula kwamasekhondi angu-20-40. Phinda ngakwesokudla.
Njengoba uthola ukhululekile kakhulu ngalokhu kudlala, engeza izinselelo ezimbalwa. Esikhundleni sokuthi (noma ngaphezu kwalokho) amaphepha amacembe, ukuhamba okuphephile okuphelela emuva bese uphonsa ibhola phansi uma ugijima ngakunye. Uma wenza umsebenzi wesisu, sebenzisa ibhola elilinganiselwe esikhundleni sebhola ukuze wakhe amandla.
Ukusebenza kwe-Home-Stretching kanye ne-Yoga yamadoda
Uma ungakwazi ukuhlela okungenani ukusebenza okukodwa okuguquguqukayo phakathi nesonto lakho, uzothola izinzuzo kuhlanganise nokunciphisa ukucindezeleka, ukunyuka kokunyakaza kwamalungu akho, ukulala kangcono nokuhamba okuthuthukile.
Ungakha uhlelo lwakho lokwelula usebenzisa ukunyakaza kusuka e-Fit Exercise Library. Noma ungasebenzisa enye imithombo kwiseshini ehleliwe.
Iwebhusayithi ebizwa ngokuthi i-DoYogaWithMe.com inikeza ububanzi obubanzi bokusebenza kogaga ku-intanethi okuba nobude nobukhulu. Izikhathi eziningi zifundiswa abantu futhi zidinga kancane izinto zokusebenza. Kunezincwadi eziningi ze-yoga ezitholakalayo. Isibonelo, i- 5-Minute Yoga, iyisisetshenziswa esisheshayo ongasisebenzisa ukufafaza amaseshini okusheshayo ohlelweni lwakho lwansuku zonke.
Ukusebenza Kwebhayisikili Ekhaya-Kwamadoda
Uma unayo ibhayisikili futhi uthanda ukugibela , ungaqedela ukusebenza okuhle kwe-cardiovascular and strength ngaphandle kokushiya igumbi lakho lokuphumula.
Ungathenga umqeqeshi webhayisikili eyisisekelo nanoma yisiphi isitolo sokujikeleza sendawo noma isitolo sezemidlalo. Amabhizinisi afana no-Blackburn no-CycleOps enza amamodeli athandwayo ahamba ngamanani avela ku-$ 100 kuya ngaphezulu kuka-300. Lezi zigajethi zikuvumela ukuba uzinzile ibhayisikili lakho ukuze ukwazi ukuhamba ngezinyawo ukuze uvuselele izinga lakho lenhliziyo futhi wakhe amandla emilenzeni yakho.
Uma ukhetha ukutshala imali eningi emsebenzini wokuhamba ngebhayisikili, cabanga ngomqeqeshi webhayisikili we-Zwift ukuze uthole inzuzo yezifundo zokuhamba ezihamba phambili. Ungakhetha nokutshala izimoto ngebhayisikili yasePolloton. Lezi zithuthuthu ezihambayo zikuvumela ukuba ugibele kanye namakilasi ase-New York asekelwe e-New York kusukela enduduzo yendlu yakho.
Ukusebenza Kwekhaya Kwe-Inthanethi nokusekelwe Kwama-App
I-smartphone yakho noma ikhompyutha ingaba ithuluzi elikhulu lokusebenzela uma ukhetha ukuzivocavoca ekhaya. Ezinye izinhlelo zokusebenza namawebhusayithi akhululekile, kanti abanye badinga imali noma ukuthenga imishini.
Izinhlelo zokusebenza ezifana ne-Sworkit zihlinzeka ngokusebenza okuqondisiwe kunoma iyiphi idivayisi. I-Nike Training App yamahhala yi-download ethandwa ngabasebenzisi be-iPhone. Futhi uma uthanda ukulalela umculo ngenkathi uthuthumela, cabanga nge-Jabra Sport Coach wireless headphones ekukhuluma ngezinhlobo ezahlukene zokusebenza ongazigcwalisa noma kuphi. I-Beachbody enye enye iningi ethandwa yi-intanethi, nakuba izinhlelo eziningi ezihloselwe amadoda zenzelwe amantombazane abhekana nokuzivocavoca.
Uma amandla okuqala engumgomo wakho, umqeqeshi we-Stealth Core angase akuthande. Idivayisi ikusiza ukuba uhlakulele amandla angaphakathi ngenkathi udlala imidlalo eqondile ku-smartphone yakho. Noma uhlelo lwe-ActivMotion Bar Ignite (oludumile ngegolfu) lusiza ukuba uthuthukise ibhalansi nokuxhumanisa ngenkathi ukha amandla nokukhuthazela.
Okokugcina, uma unomnikazi we-Fitbit Ionic, uzothola ukusebenza okuqondiswayo esifanini sakho futhi kulula ukulandela amavidiyo ukuqinisekisa ukuthi uqedela ukuvivinya umzimba ngendlela efanele.
Ukusebenza kwama-Treadmill Amadoda
Enye indlela yokuzivocavoca ekhaya i-treadmill. Uma ungenalo okwamanje, ungase ufune ukusungula umkhuba wokuzivocavoca ongekho imishini (noma imishini engabizi kangako) ngaphambi kokuthi utshale imali yokuhamba , njengoba ngokuvamile ebiza kakhulu. Kodwa kwabanye, izindleko zifanelekile.
I-rollreader inikeza ukuqeqeshwa okunokwethenjelwa ngezinketho eziningi zokuthuthukisa. Amanye amamodeli, kufaka phakathi i-SKILLRUN nge-Technogym, ngisho nokunikeza umbiko we-cadence ukuze ukwazi ukulungisa izinyathelo zakho ukuze ukwandise ukuqeqeshwa kwakho futhi ugcine ifomu elihle. I-SKILLRUN iphinde inikeze isikhala esisheshayo sokugijima / sokuhamba okungase kusize ama-exercising amakhulu.
Uma usuvele unayo isitifiketi sezintambo, kunezintambo namathuluzi amaningana angasiza ukwenza ukusebenza kwakho kwe-treadmill kusebenze kakhudlwana.
Uma ususha ukuhamba ngezinyawo uhamba usebenzisa uhlelo oluyisisekelo lokuqalisa . Kodwa uma ungumsebenzisi ojwayelekile, cabanga ngokungeza ezihlukahlukene ekusebenzeni kwakho ngezintaba zokukhuphuka nokusebenza kwesikhathi .
Kukhona futhi amagajethi ukwenza uhlelo lwakho olusebenzayo luphumelele kakhulu. I-Zwift Run ikuvumela ukuba ugijime ezindaweni eziningi zokudala, njenge-jungle, ngaphansi kwe-undersea, noma ngisho nase-volcano. Futhi ukubambisana phakathi kwe-Adidas ne-Fitbit manje kunikeza abasebenzisi be-Fitbit Ionic ngamathuluzi athile okuqeqesha okusebenzayo (ukufudumala, ukuqeqeshwa okuqondiswayo, nokuzivocavoca amandla) ukuze kuthuthukiswe ukuqina.
Imishini Ebaluleke Kakhulu Yomsebenzi Wakho Wasekhaya
Njengoba ubona, ukusebenza okuningi ekhaya kungagcwaliswa ngaphandle kwemishini ebiza noma amathuluzi abizayo. Eqinisweni, ezinye zokusebenza okuhle kakhulu azibandakanyi imishini nhlobo, njenge-lunge, i-squat, ne-push-up. Kodwa kukhona utshalomali olulodwa wonke umsebenzi womkhaya okufanele akwenze: izicathulo ezifanele.
Uma ukhuluphele ngokweqile noma ukhuluphele, izicathulo ezifanele zingasiza ukuvikela amalunga akho. Isisindo esiningi sichaza umzimba wakho futhi izicathulo ezinhle zinganciphisa lokho.
U-Gretchen Weimer, uMongameli weMkhiqizo ku-HOKA ONE ONE uchaza ukuthi "Ukufaneleka nokusekela okubalulekile kubalulekile kuwo wonke umuntu, ikakhulukazi abagijimi abakhulu ezindaweni ezikhuni, ezenziwe ngabantu." Kodwa akuzona nje abagijimi abangase bahlupheke. Ungabathetheleli ngamalungu akho futhi ube nezicathulo ezihle kahle kungenza umehluko phakathi kokuphumelela kohlelo lwakho nokuhluleka.
Ukuthola isihlangu esihle kunazo zonke, u-Weimer uncoma ukuthi uvakashele isitolo esendaweni esendaweni ukuze ulungele:
"Ukuthembela ochwepheshe bakho abafanelekile endaweni esitolo esithile ekhethekile kuyakusiza ukuba uthole okufanelekile, futhi ikakhulukazi usize ekuboneni uma udinga ukhetho olubanzi, oluzosiza ukuqinisekisa ukuthi unyawo lwakho luhlezi phezulu kwephakathi kwe-midsole, futhi lungaluqedi , "Uyaqhubeka. "Ezinye izicathulo ezifana ne-HOKA zenzelwe ukunikeza ukusekela ngokuhlala uhlezi unyawo phansi ngaphakathi kwe-midsole, nangokunikela ngezinyawo eziningi."
Ngaphezu kwe-HOKA, kunezinye izinkampani zezinyawo zezinyawo ezenza izicathulo zezinyawo ezibanzi, njenge-Brooks ne-New Balance. Ngakho zama izitayela eziningana ukuze uthole ukuthi uzizwa ukhululekile kakhulu.
Izwi elivela
Ukusebenzisa ekhaya akusebenzi kuwo wonke umuntu. Kodwa asikho konke okukhethwa kukho ukuya epakini noma ekliniki yezempilo yendawo. Nokho , ungakwazi ukuthatha imizuzu embalwa usuku ngalunye ukutshala empilweni yakho. Sebenzisa lokhu okuqala kokusebenza kwamadoda ukuze uqalise, bese uthola ubuciko. Engeza abangani noma amalungu omndeni esimisweni sakho. Inselele izingane zakho ukujoyina. Joyina amaqembu e-intanethi noma uziqhenye impumelelo yakho kuma-social media. Yonke imizamo ifanelwe ukuhalalisela nokuvuma. Ngendlela evamile, uzozizwa ungcono, ubheke kangcono, futhi uthole umqondo omkhulu wokuba kahle.