Ekubumbeni - kuyini? Ekwakheni ekhaya

Cishe akunakwenzeka ukuba uthole emhlabeni womuntu, obekungadala wanelisekile ngokuphelele niwubone umzimba wakhe. inkinga Umuntu yebhangqa amasentimitha okhalweni, umuntu angaphezu kweshumi nambili amakhilogramu owengeziwe. Kaningi kuyenzeka ukuthi uzizwa ukhululekile, kodwa ngingathanda ukuba ngaphezulu imbongolo nokunwebeka futhi kwesisu ngokuphelele flat. Okwamanje, kukhona inala izindlela ukuze athole imiphumela oyifunayo. Omunye wabo kubhekwa ekubumbeni. Kuyini futhi ihluke kanjani kwezinye izinhlobo umsebenzi ngokomzimba?

Ikhaya ekubumbeni: amathiphu

Ukuze bahlanganyele ekubumbeni eyabo ekhaya, ugqozi Kwakumelwe uqine ngokwanele. Ikhaya kuwe akekho ngifuna, hhayi eduze Umqeqeshi ikuyo yonke indawo nge Emazwini akhe ezibucayi. ezibonakala izinzuzo ezinjalo ngempela nje uphumule futhi musa ukugqugquzela esenzweni. Nokho, zikhona izindlela nawe ongakwenza wena wandise imiphumela umzamo.

• Yenza ekwakheni ekhaya iphuzu elibalulekile e sansuku zonke. Ukuvivinya umzimba njalo kufanele kube umsebenzi ajwayelekile. Yenza uhlelo sonto, futhi kungcono ngenyanga futhi unamathele kuso, ngaphandle ukuthi kuwukuchitha isikhathi. Pre-okuhleliwe isheduli izonikeza ithuba baqikelele izinhlelo zabo senzelwe sibalo enhle.
• Yenza ukusebenzisa kwakho ehlukahlukene. Ayikho eside sikhuthazele ekwenzeni umsebenzi ofanayo okuyisidina, ikakhulukazi wedwa. Ukwenza izinguquko ezithile endleleni esenza umsebenzi wakho isimiso kuyasiza hhayi kuphela kusukela iphuzu ngokwengqondo buka, kodwa futhi kusukela ngokomzimba, futhi ikakhulukazi imisipha yomzimba. umsebenzi wokufika sokumisa intuthuko, ngoba umzimba ngakujwayela kubo futhi sijwayele.
• Gcina amarekhodi. Njengoba usebenza kuphela, uzodinga amanye uhlobo uhlelo ezokwenza ngenkani ukuba sithembeke ngokwabo futhi kuyosishukumisela ngaso sonke isikhathi indlela umzimba slimmer. Ungaba impumelelo yakho futhi impumelelo izinkundla noma amaqembu athintekile zokuxhumana, ulayishe izithombe, xoxa intuthuko abuye esekele abanye abantu abanazo
• Gcina ilogi ukuqeqeshwa, lapho bacacise inani labantu nama-rep. Ngemva kwesikhathi esithile, kubalulekile ukuhlaziya imiphumela futhi wenze izinguquko. It ikakhulu uphathelene inani ezinikezwa futhi esikhundleni esisodwa umsebenzi kwabanye. Ukungena kuyadingeka ethungatha inqubekela, ukuze ukwazi ukuthola ukuthi yini wena iyona kwaphumelela kakhulu, futhi yiziphi izici okudingeka ukuba sibuyekezwe futhi ngcono.

Izinzuzo Ikhaya ekubumbeni

Okokuqala, ingabe kungenzeka ukuba ukhethe isiqophi-Umqeqeshi, ukuzivocavoca, inhlanganisela yabo begodu balandelanisa. Okwesibili, kuyafaneleka lula nenduduzo, kanye asikho isidingo uthole in a club yezemidlalo noma ekwakheni e sezulu esibi yezimvula. Kwabanye, kungaba ukufinyelela inkinga umphefumulo yomphakathi, kule ndaba, ikhaya ngokunethezeka. Okwesithathu, kuba isikhashana ngokwengqondo. Akekho akabheki wena, futhi kungenziwa yakhululwa hhayi namahloni ngemithi umzimba wakho, bagqoke izingubo ukhululekile. Futhi umculo ngoba yokuzijwayeza ingakhethwa ukunambitheka yakho. Into esemqoka - qinani isisusa sokuthuthukisa ngokwabo, futhi ulahlekelwe ngamakhilogremu ezimbalwa futhi sibe ngohlobo wosizo umzimba ngempumelelo ukuthi kungenziwa ekhaya ngaphandle nemishini ekhethekile kanye nesidingo ukuya ejimini.

Izivivinyo engcono ukwenza ekhaya

1. Push-ups ungomunye izivivinyo kangcono emzimbeni elingaphezulu, okungukuthi esiswini, izingalo, futhi emuva.
2. Intambo yokweqa - lena enye inketho kuhle ikhaya umsebenzi (uma uvumela Uphahla lwangaphakathi, vele). Ungakwazi ngisho nokwenza ngaphandle leli thuluzi linesizotha, ungavele ugxumele ngokulingisa intambo ukweqa. Ithonya elihle bafakela izingalo, imilenze, kanye kanye uhlelo senhliziyo nemithambo yegazi. Lena cardio okumangalisayo kusiza ashise amanoni.
3. Bonisa nge isisindo esengeziwe. Ukuqeqesha amandla ubhekwa yezindlela ezingcono kakhulu ukunciphisa umzimba ngoba imisipha burns kilojoule angaphezu, ngisho nalapho ulala.
4. Squats - lena izivivinyo ezidume kakhulu umzimba engezansi. ukuqaliswa ngendlela efanele kuyokusiza iphimbo emzimbeni wakho ephansi futhi ukwandisa izinga umzimba, esiza ashise amanoni ngokuyimpumelelo. Into ebaluleke kakhulu lapho enza squats - ukwenza ngokunensa.

Ekubumbeni? Kuyini lokhu?

Igama elithi "isimilo" e ukuhumusha kusuka English lisho "ukudala ifomu noma ukwakheka." Isici esiyinhloko isiqondiso yezemidlalo kuyinto ndlela eziyinkimbinkimbi. Ngaphambi kokuqala amakilasi ekubumbeni ofundisa inikeza ukuxilongwa kahle khona ezindaweni eziyinkinga kakhulu, ukuhlaziya odalwa ukwakheka komzimba, ubude, isisindo, izici ezihlukahlukene ngokomzimba. Ikhumbula zonke lezi idatha, ihlanganiswe uhlelo ukuqeqeshwa umqeqeshi, okungase futhi zifakwe ohlelweni lokudla nezinye izincomo. Inyanga ngayinye, izilinganiso yokugcina lwenziwa ukuze kuhlolwe degree of intuthuko futhi ulungise uhlelo njengoba kudingeka.

indlela ngamunye - obalulekile inzuzo ekubumbeni

OKUFUNDA ekubumbeni ngokuvamile eyenziwa amaqembu. Nokho, lokho akuvimbeli indlela ngamunye, njengeqembu (ngokuvamile 8-10 abantu) akhiwa esekelwe idatha efanayo. Eyokuqala isebenza ezindaweni inkinga ke, umthwalo okwandisa kanye ukushuba ukuqeqeshwa, ezothuthukiswa zonke ezinye izindawo.

Izinzuzo wokulolonga ejimini

Ekwakheni, ukufaneleka, umdanso kanye aerobics - isiqondiso ukuthi, uma uthanda, kungenziwa ihlelwe ekhaya. Nokho, ngokuvamile kuba nzima ngokwanele ukuhlola isimo sibalo. Abantu abaningi ababhekene ngenxa yezinto engabalulekile ngokuphelele, kuyilapho ukungamnaki izinkinga zangempela. Ukukhetha phakathi DVD-disk nomqeqeshi professional, kufanele ukhetha incwadi. Uma uvakashela ejimini akufanele silindele imiphumela esheshayo, nomphumela ofiselekayo kufinyelelwa ngemva kwenkathi ethile yesikhathi, futhi nakuba akusiwona ngenyanga noma ezimbili, futhi ngalesi sikhathi kungase kuqashelwe izinguquko eziningi ezinhle, inqobo nje uma umsebenzi eyenziwa ngokukholwa okuhle namandla kuhambisana nezincomo. A iseluleko ezinhle ukuthenga ukubhalisa izinyanga eziyisithupha noma unyaka kusengaphambili, kuyoba ajezise futhi wenze isimo sengqondo esinomthwalo wemfanelo omkhudlwana nokuqeqeshwa.

Ekubumbeni njengoba uhlobo yokuzijwayeza Rhythmic

Ekubumbeni - kuyini? Lokhu uhlobo okungezona yendabuko yokuzijwayeza Rhythmic, okuyinto ekuqaleni yasungulwa eRussia Leningrad Ochwepheshe ngaphansi kokuqondisa IV Prohortseva ngo-1988. It yomthetho uhlelo kuthathwa njengesibikezelo esiyiso ekubumbeni zakudala. Ngokuhamba kwesikhathi, kwakhiwa amagatsha amaningana futhi ukuqaliswa ubuchwepheshe, kodwa ngesisekelo ayiguquki.

Imvelo ukuzilolonga

Bonisa zinezikhathi isigqi ezolile, umfutho ongaphakeme futhi eziningi ezinikezwa. Amalungiselelo zikhethwa ezahlukene kakhulu: mile fofobala elele emhlane wakhe noma isisu sakhe ethangeni lakho. Umsebenzi isilinganiso ihlala ihora elilodwa. On the gaphambi futhi kudambe kunikezwa imizuzu 3-5. Zonke lonke isikhathi - kuba umsebenzi amaqembu athile kwemisipha. Izivivinyo yenzelwa ngokuyinhloko kokulungisa amaphutha izibalo nokwenza ifomu kudingekile zonke izingxenye zomzimba. Umculo yokuzijwayeza kanye ezifanele abakhethiwe. Umsebenzi kumele abe wusizo nje kuphela kodwa futhi ziyinto kujabulise. Ekubumbeni - kuyini? Lena sibalo hhayi kuphela ukwenzela ukungena okuncane kakhulu, ukuma amahle ubuhle, kuba uhlobo yokuphila ukuthi kumelwe uhambe kanye nokwenqaba ukulahla imikhuba emibi, umsoco ofanele kanye yokuphila asebenzayo.