Ekubumbeni - ntoni na? Ekubumbeni ekhaya

Nzima ukufumana kwihlabathi yabantu, nto leyo yayiza kuba kwaneliswa ngokupheleleyo kunye nembonakalo yakhe. ingxaki umntu iperi eesentimitha esinqeni, umntu ngaphezu kweshumi ngekhilogram engaphezulu. badla Kuyenzeka ukuba umntu aziva ekhululekile, kodwa ndingathanda ukuba ngakumbi kwiesile ndintwebeke kunye isisu ngokugqibeleleyo tyaba. Okwangoku, kukho ezininzi iindlela ukuze kufikelelwe kwiziphumo ezinqwenelekayo. Omnye wabo kucingwa ukuba ekubumbeni. Yintoni na yaye kwahluke njani kwezinye iintlobo umzimba?

ekubumbeni ekhaya: tips

Ukuzibandakanya ekubumbeni ezabo ekhaya, soko ibe ibingenamongo ngokwaneleyo. Ekhaya kuwe akukho namnye ujonge, ungasondeli umqeqeshi ikuyo ngamagqabaza yakhe ebalulekileyo. ngokwenene obonakala iinzuzo ezifana umane nje yaye musa ukukhuthaza kwisenzo. Noko ke, kukho iindlela onokuyenza wena uze wenze nkulu iziphumo umgudu.

• Yenza ekubumbeni ekhaya ingongoma ebalulekileyo kule shedyuli yemihla ngemihla. imithambo rhoqo kufuneka ibe umsebenzi oqhelekileyo. Yenza ucwangciso le veki, kwaye kungcono ukuba inyanga baze babambelele kuwo, ngaphandle ukuba yinkcitha xesha. Ishedyuli pre-ecwangcisiweyo kuya kunika ithuba lokuba athathe uxanduva izicwangciso zazo Wayefuna ukuba umfanekiso omhle.
• Yenza ukusebenzisa zenu azifani. Akukho kudala banyamezela enza umsebenzi ofanayo obungabangeli mdla, ingakumbi yedwa. Ukwenza utshintsho umthambo yesiqhelo yakho uluncedo kuphela ukusuka kwindawo ngokwasengqondweni lwembono, kodwa ngokomzimba, ingakumbi ukuba izihlunu zomzimba. umthambo wokufika gxotha inkqubela, ngenxa yokuba umzimba ndikuqhelile kubo uze uziqhelanise.
• Gcina iirekhodi. Ekubeni usebenza wedwa, uya kufuneka uhlobo yenkqubo eya unokukunyanzela ukuba sinyaniseke ngokwabo kwaye ezakubakhuthaza zonke inyathelo endlela nomzimba Idizayini. Unakho ukwabelana impumelelo yakho kunye nempumelelo kwi kwiiforam okanye amaqela achaphazelekayo kwi social networks, layisha iifoto, ukuxoxa ngenkqubela kwaye ukhuthaze amanye abantu abanazo
• Gcina log yoqeqesho, apho ukhankanye inani iiseti kunye nabathengisi evenkileni. Emva kwexesha elithile, kuyimfuneko ukuba ukuhlalutya iziphumo uze wenze utshintsho. Oku ikakhulu uphathelene inani kophindo kunye nokutshintshwa imithambo omnye kwabanye. Ukugawulwa kuyimfuneko ukuba inkqubela, ukuze ukwazi ukufumana oko kuwe yeyona kakhulu, yaye ziziphi iinkalo kufuneka uqwalaselwe kwakhona kwaye ziphuculwe.

Izinto eziluncedo of Home ekulolongeni

Okokuqala, kunokwenzeka ukuba ukukhetha ividiyo-umqeqeshi, umthambo, ukuhlanganiswa kunye nolandelelwano. Okwesibini, kubalulekile ukukhumbula lula kunye nentuthuzelo, kwakunye akukho mfuneko ulufumane club kwezemidlalo okanye ekubumbeni kwimozulu esibi lemvula. Kuba abathile, kunokuba ukufikelela ingxaki emphefumlweni yoluntu, kule nkalo, ikhaya bekhululekile ngakumbi. Okwesithathu, yinto nje engqondweni. Akukho namnye awuzijongi kuwe, kwaye kukhululwa kwaye abe neentloni umzimba wakho, anxibe iingubo ezitofotofo. Kwakhona umculo for imithambo inokufunyanwa ekhuhlangubeni lakho. Eyona nto ibalulekileyo - bangalahlekelwa inkuthazo kunye nomnqweno ukuphucula ngokwabo, yaye ungaphulukana wayedla ambalwa kwaye ngohlobo loncedo umthambo esebenzayo onokwenziwa ekhaya ngaphandle izixhobo ezikhethekileyo kunye nemfuneko ke ndiya nakwiziko lokuzilolonga.

Le mithambo kakhulu ukwenza ekhaya

1. Push-ups ungomnye ukuzilolonga okuhle kumzimba ongentla, ezizezi isisu, iingalo, kunye umva.
2. Ukutsiba kwentambo - oku yenye indlela elungileyo Kuba eyeyomzimba ekhaya (ukuba uvumela iisilingi, kunjalo). Unakho ukwenza ngaphandle esi sixhobo nabalulamileyo, ungatsiba nje ukuxelisa intambo uxhumayo. nempembelelo entle bafakela iingalo, imilenze, kwakunye kunye nemithambo yegazi. Le Cardio emangalisayo kunceda aqhumisele ngamanqatha.
3. Uqheliso lomsebenzi ubunzima eyongezelelweyo. uqeqesho amandla igqalwa enye yeendlela eziphambili uyehla imisipha utshisa kilojoules ngakumbi, naxa kubafikela.
4. Squats - oku uqheliso athandwa kakhulu kuba nomzimba ongezantsi. ukuphunyezwa okufanelekileyo uya sehlise umzimba wakho aphantsi nokunyusa izinga metabolic, nto leyo inceda aqhumisele ngamanqatha ngokuyimpumelelo. Eyona nto ibalulekileyo xa squats enza - ukwenza chu.

Ekubumbeni? Yintoni na?

Igama elithi "ekubumbeni" kwi translation evela IsiNgesi lithetha "ukwenza uhlobo okanye ukwakhiwa." Eyona iphambili indlela imidlalo ngendlela entsonkothileyo. Phambi kokuba kuqale leeklasi ekubumbeni ngumhlohli inika uviwo ngokucokisekileyo phambi kwiindawo ezininzi eziyingxaki, ukwakheka komzimba, ubude, ubunzima, iimpawu ezahlukeneyo ngokomzimba kuhlalutywa. Kuthathelwa ingqalelo zonke ezi data, liqulunqe isicwangciso yoqeqesho ongumqeqeshi, nto leyo nayo kufakwa inkqubo yesondlo kunye nezinye iingcebiso. ngenyanga nganye, imilinganiselo yokugqibela ziqhutywa ukuze kuhlolwe iqondo inkqubela uze ulungise inkqubo njengoko kuyimfuneko.

indlela ngamnye - inzuzo ebalulekileyo ekubumbeni

Iiklasi ekubumbeni ngokuqhelekileyo luqhutywa ngokwamaqela. Noko ke, loo nto ayikuthinteli indlela ngamnye, njengeqela (idla 8-10 abantu) akukho kwakheka ngokususela kwidatha efanayo. Eyokuqala lisebenzisana kunye neendawo ingxaki, ngoko, kunye umthwalo okwandayo nobushushu uqeqesho, ziya kuphuhliswa zonke ezinye iindawo.

Izinto eziluncedo ekubumbeni ku ejimini

Ekwakheni, ukufaneleka, umdaniso aerobics - a ulwalathiso, ukuba oyifunayo, uyondelelanise ekhaya. Noko ke, kudla ngokuba nzima ukuba bahlole ngokwaneleyo imeko mzobo. Abantu abaninzi abafumana ngenxa yezinto ezingabalulekanga ngokupheleleyo, ngoxa ngoyaba iingxaki zokwenene. Ukukhetha phakathi DVD-DOS kwaye nomqeqeshi yobungcali, kufuneka ukhethe i yokugqibela. Xa utyelela umthambo kufuneka balindele iziphumo nangoko, lo ziphumo zinqwenelekayo kuyafikelelwa emva kwexesha elithile, yaye akukho nto ngenyanga okanye ezimbini, nangona, kwaye ngeli thuba ukuze kuphawulwe utshintsho ezininzi ezintle, ukuba lo msebenzi wenziwe ngentembeko namandla kusemendweni weengcebiso. A icebiso olungileyo ukuthenga umrhumo iinyanga ezintandathu okanye unyaka kwangaphambili, oko kuya yokuqeqesha nokwenza yokucinga enenkathalo ngakumbi uqeqesho.

Ubumba njenge uhlobo imithambo ezinesingqi

Ekubumbeni - ntoni na? Olu hlobo non-yemveli imithambo ezinesingqi, eyathi yasungulwa ngaphambili iingcali Russia iLeningrad phantsi kolwalathiso IV Prohortseva ngo-1988. Kuye patent inkqubo kuthathwa ukulungisa zakudala. Ekuhambeni kwexesha, oko kwasekwa iqela kwamasebe kunye nokuphunyezwa zobugcisa, kodwa isiseko uhlala okufanayo.

Indlela emi ngayo ukuzilolonga

Uqheliso luphawulwa isingqisho elizolileyo, ngamandla ephantsi kakhulu kophindo. Amalungiselelo akhethwa ezahlukeneyo kunene: emi, ehleli, engqengqe ngomqolo okanye isisu sakhe ethangeni lakho. Umsebenzi avareji ithatha iyure enye. Kwi imfudumalo-up uphole unikwa imizuzu 3-5. Lonke elo xesha - oko ngumsebenzi kumaqela kwezihlunu ethile. Le mithambo zijoliswe ikakhulu ukulungisa amanani ubuthathaka kunye nokwenza ifomu kuyimfuneko onke amalungu omzimba. Umculo for imithambo kunye efanelekileyo ekhethiweyo. Umsebenzi kufuneka ube luncedo nje kuphela kodwa yokuchitha mnandi. Ekubumbeni - ntoni na? Oku oyintsobi slim kuphela, ukuma entle ubuhle, yinto uhlobo yokuphila ekufuneka uye kunye ukwala imikhwa emibi, isondlo esifanelekileyo kunye yokuphila asebenzayo.