Ukuma kakuhle akuyomfuneko ukuba wenze umthambo yonke imihla, kuba sinokwenza imithambo ekhaya nakubo bonke ngaphandle kokuhamba. Imidlalo kufuneka nayo idityaniswe nokutya ngayo ukunciphisa umzimba ukuba ujonge ukunciphisa umzimba.
Ivenkile yokudlala ibandakanya inani elikhulu lezicelo zoqeqesho ekhayaNgamnye wabo uya kuphawula isicwangciso esichaziweyo kuwe yonke imihla. Ngamnye wabo uya kuba ngumqeqeshi wakho buqu, endaweni yoko kucwangciswe kunye neengcebiso zokuqala.
Ukuzivocavoca ekhaya
Umsebenzi omkhulu wale sicelo kukwenza imithambo ekhaya ngaphandle kwesidingo soomatshini, kwanele ukwenza umthwalo omncinci ukuphucula umzimba. Uya kuba netafile encinci yokwenza ngexesha elithile, eya kukhula ngokuxhomekeke kwizinto ezininzi, kubandakanya ubunzima.
Xa umthambo zonke izihlunu ziyasebenza: glutes, biceps, isifuba, zesisu, triceps, umva kunye nemilenze, lilungu elingaphezulu kwelisisiseko somzimba. Isicelo siza kubonisa iindlela ezahlukeneyo ukuze ungakruquki yonke imihla, baya kutshintshana veki nganye ngazo zonke iintlobo zemithambo eyahlukeneyo.
Ukuzifudumeza yinxalenye esisiseko yokuqalisa imithambo, yeyona nto iphambili xa uvula iapp, eya kuthi ichaze yonke into ngeenkcukacha ezinkulu. Ukolulwa kufuneka kwenziwe ngendawo eyaneleyo ukunqanda ukuzibetha okanye ukwenzakala ngenxa yezitulo, iitafile okanye iisofa ekhaya.
Inezikhokelo kunye neevidiyo zokuzilolonga ukuze uqiniseke ukuba uyenza ngokuchanekileyo, ukugqibelela kakhulu kwaye inomdla. Ukuzivocavoca ekhaya sele kudlulile kwi-100 yezigidi ezikhutshelweyo okoko kwaphuma kwiVenkile yokuDlala kwaye yenye yezona zidumileyo, zacetyiswa ngabasebenzi abafanelekileyo. Ngaba simahla.
Umqeqeshi weFitbit
Inkampani yeFitbit yaziwa ngokudala iisongo zemidlaloNgaphandle koku, uthathe isigqibo sokubandakanya umqeqeshi wakhe buqu kwiVenkile yokudlala. Isicelo siza kulinganisa umsebenzi wakho wemihla ngemihla, nokuba kukuhamba, ukubaleka kunye nokukunika imithambo oyenzayo ukuze ubume ekhaya nakumazwe aphesheya.
Uhlelo lokusebenza lweFitBit lusebenza kuzo zombini izixhobo zeselfowuni kunye neethebhulethiUkuyisebenzisa, awuyi kufuna ibhendi ehlakaniphileyo, ukuze ukwazi ukuqala uqeqesho ngayo. Iindlela zoqeqesho zisusela kwimizuzu esi-7 ukuya kwiyure e-1, kuya kuxhomekeka kwimisebenzi oyenzileyo ngaphambili.
Into ebalulekileyo kukuba ukwazi ukukhetha phakathi kwemithambo eyahlukeneyo, ungahluka ngokuxhomekeke kumhla, uqeqeshe indawo ethile kwaye iya kuphakamisa ukuba yeyiphi ekufuneka uyenze yonke imihla. Ngaphezulu kwesigidi sokukhutshelwa kunye nomqeqeshi wakho oza kusebenza kakhulu kwabo basebenzisa iapp.
Umqeqeshi weSworkit
Isixhobo soMqeqeshi weSworkit sesinye sezona zigqibeleleyo, Enye yeengxaki ezimbalwa kukuba ukuvula yonke imisebenzi yayo kuya kufuneka uhlawule umrhumo. Isebenza kakuhle kuyo yonke iminyaka, nokuba umncinci, uphakathi okanye umdala, njengoko iguqula isicwangciso ngasinye kuxhomekeke kubudala.
Isicelo sineempawu zayo eziphambili zokwahlula umthambo kwiindidi ezininzi, ukuze konke kube nokulungeleka okungcono. Phakathi kweendidi zezi zesisu, umzimba ongasentla, umzimba osezantsi, ukuzilolonga kweyoga kunye nokuqala okufudumeleyo kokuzifudumeza.
Ixesha loqeqesho lubhetyebhetye kwizinto onazo mihla le, unokuzilolonga imizuzu emi-5 ukuya kuthi ga kwiyure e-1 ngosuku. Isicelo sinobunzima obumalunga nee-megabytes ezingama-45 kwaye sele sigqithile kwizigidi ezi-5 zokukhutshelwa okoko kwasungulwa okokuqala.
I-HIIT kunye neCardio
Enye yeenkqubo ezithandwayo xa usenza imithambo ephezulu yokusebenza, ilungele abo bafuna ukwenza imidlalo ngaphandle kokufuna oomatshini. Ukusebenza kweCardio kunokwenziwa ngaphandle kwesidingo sebhayisikili yokuzivocavoca, i-treadmill okanye i-elliptical eyaziwayo.
Ineenkqubo zoqeqesho ezi-4 ezahlukeneyo ezinemithambo engama-90, izifundo zevidiyo, nganye nganye iya kuhlengahlengiswa kwiimfuno zakho, nokuba uchitha ixesha elingaphantsi okanye elingaphezulu kuyo. Inkqubo ye-HIIT kunye neCardio yongeza umqeqeshi welizwi, isebenza ngaphandle koxhumano lwe-intanethi kwaye unokuqeqesha ngempembelelo ephantsi.
Insiza iya kusivumela ukuba sinciphise ubunzima ngeveki, yilawule kwaye ikunike iingcebiso zokuphucula umzimba, mhlawumbi ayinalo ingcebiso malunga nokutya. Ngaphezulu kwesigidi esinye esikhutshelweyo inawo ngokufanayo ukusukela oko yasungulwa evenkileni kwaye iyonwabela ukulinganiswa kweenkwenkwezi ezine ezinesiqingatha, kucetyiswa kakhulu ngootitshala abaninzi be-physics.
UKayla Itsines Fitness Sweat
UKayla Itsines wenze isicelo soqeqesho lobuqu ukuphucula ukusebenza ekhaya, konke ngaphandle kwesidingo soomatshini. Olu qeqesho lusekwe kwi-BBG yoqeqesho olunoxinano oluphezulu kunye nobuncinci besixhobo, nokuba nobunzima bokukhanya kunye nokuzilolonga ukuze uphucule ubomi bakho bemihla ngemihla.
Esi sixhobo sinee-tutorials, iinkqubo ezizezakho kunye nayo yonke le nto ihlengahlengiswa kwiveki yomsebenzi yomntu ngamnye, ephumla ubuncinci iintsuku ezimbini. Ukusebenza koxinzelelo oluphezulu kuhlala malunga nemizuzu engama-28, kodwa kufuna ukuba kwenziwe imidlalo ngaphambili, kodwa kukho ezinye ezisebenzayo.
Inenkqubo enomceli mngeni, iinkqubo zasemva kokubeleka, ukuzolula, ukufudumeza kunye nokunye okuninzi kokuzivocavoca ngaphambili nakwelinye inqanaba. I-Sweat Kayla Itsines Fitness yenye yezixhobo ezingaphezulu kwezigidi ezi-5 zokukhuphela, inobunzima obungaphezulu kwe-30 megabytes kwaye ikwiSpanish.
UkuSebenza kweMihla ngemihla-Iinkqubo zokuQiniseka
Esi sesinye sezicelo ezikhulu, kuba siyasivumela ukuba senze imithambo kangangemizuzu emi-5 ukuya kwengama-30 ngosukuUya kuba nakho ukuyandisa ngokuxhomekeke kwiimfuno. Akunyanzelekanga ukuba ube nezinto ukuze ukwazi ukuveza elona cala lakho lililo, mhlawumbi ibhari, itawuli okanye ukhuko.
I-interface ilula noko, ibandakanya iividiyo ezigqibeleleyo ukusifundisa ukwenza yonke imithambo ngokugqibeleleyo ngesibali-xesha. Ziyakwazi ukwenziwa ngamadoda nabasetyhini, ukusebenza ngokukuko oya kukuqaphela kwezi veki.
Ine-10 yokuzivocavoca umzimba kumalungu omzimba ahlukeneyo, ngaphezulu kwe-100 yokuzivocavoca umzimba, Ukufumaneka kweevidiyo ezintsha zokuhambisa kunye nazo zonke eziveliswe ngumqeqeshi ongaphezulu komntu ofanelekileyo. UkuSebenza kwansuku zonke -Iinkqubo zokuzilolonga zingaphezulu kwezigidi ezili-10 zokukhuphela. Kukhanya, kuba kukhanya kakhulu kwaye kudlula ngaphezulu kwe-40 megabytes.
Iindlela zokuSebenza ekhaya
Sebenzisa iiRoutout zokuSebenza ekhaya kuya kushiya obo bomi buhleli phantsi, kuba izakusicela ubuncinci ngexesha elinye yonke imihla ukuba ufumane okona kulungileyo. Umngeni wokuQiniseka kukunceda ukuba wenze kwaye ujonge imithambo ekhaya ngokweemfuno zakho, malunga nemizuzu eli-10-15 ngemini.
Ukuzivocavoca kwahlukile, unemiceli mngeni yemihla ngemihla, ikhalenda yenkqubela phambili eyenziweyo kunye nenkqubela phambili ngokubanzi ukuze ubone ukuba ubukade unjani ngelo xesha. Uya kuphucula ngokwasemzimbeni, ukunciphisa umzimba kwaye konke ngendlela yenziwa sisicelo esele senziwe ziingcali.
Isicelo sikuvumela ukuba ujonge amanani, kubandakanya inkcitho yamandla yesicwangciso sokuzilolonga, ukwazi ukwenza yonke imithambo kunye nokunye okuninzi. Ukomelela komceli mngeni kukwavumela ukuba sifake ukusebenza kwethu. Idlulise ukhuphelo lwesigidi kwaye ihlala ngaphantsi kwe-15 megabytes.
HIIT
I-Tabata HIIT isivumela ukuba sivelise okona kulungileyo kuqeqesho lwexesha eliphakathi olususela ekusebenzeni nzima imizuzwana engama-20, ukuphumla imizuzwana eli-10, kunye nokugqiba iiyure ezisi-8. Ukuzivocavoca kuchaziwe, unexesha elithile lokuzenza kwaye kulula ukuyisebenzisa.
Izicwangciso zoqeqesho ngoku ze-abs, iimpundu, amathanga, umzimba osezantsi kunye nomphezulu, ukutshisa amanqatha, umzimba ofanelekileyo kwaye sinokongeza imithambo yethu. Sesinye sezicelo ezinomdla kuyo yonke into eyibandakanyayo kunye nento eyongezayo ngexesha.
Iklabhu yoQeqesho yeNike: UkuSebenza ekhaya
I-Nike yamazwe ngamazwe isungule esayo isicelo soqeqesho ekhaya. ebizwa ngokuba yi "Nike Training Club" ngetshathi yomthambo enomdla. Uqheliselo kukusebenza kwiindawo ezincinci, kusapho lonke, kuwo onke amacandelo endlu kwaye kubandakanya neyoga phakathi kwezicwangciso zayo.
Ukusebenza kunokwenziwa ngesisindo sakho okanye ngamatye amancinci, kwanele ukuba neseti yabanye, kodwa ungohluka ngezinye izinto. Ukusebenza kuvela kwimizuzu emi-5 ukuya kwengama-45, inamanqanaba amathathu ahlukeneyoIsiseko, esiphakathi kunye nesihambileyo, zonke zinenkcazo eziluncedo kakhulu.
Uhlelo lokusebenza lweNike luyilelwe ngootitshala abaphezulu, kuba inamanqanaba aliqela kuxhomekeke ekubeni ufuna ukuqala okanye ukuhlala umile kwimizuzu embalwa ngosuku. Isicelo sidlula ngaphezulu kwe-10 yezigidi ezikhutshelweyo kwaye sisetyenziswa ngokubanzi eSpain.
Ukuzivocavoca Ekhaya -Thoba umzimba kwiintsuku ezingama-30
Ukuzivocavoca ekhaya kuya kukwenza unciphise umzimba, i-app ithembisa ngenyanga ukuba uya kuncipha, kodwa konke ngendlela esempilweni, into efunekayo kukwenza ukutya okuthile kuyo. Yenzelwe ngumqeqeshi oqeqeshiweyo oza kukunceda ukuba sempilweni nasempilweni.
Veki nganye ukuzilolonga kuya kuqala ukonyusa ubunzima, kuyinto eqhelekileyo ukuba ufuna ukutshisa amanqatha kwaye ube yimbaleki ngawo onke amagama. Kuya kukunceda uhlale ukwimo ngoku kula maxesha amafutshane, kuba kuyimfuneko ubuncinci imizuzu eli-10 ukuya kwengama-30 ngosuku kuyo yonke imithambo.
Ukurekhoda inkqubo yoqeqesho ngokuzenzekelayo, Kuya kufuneka wenze imiceli mngeni yemihla ngemihla, ineevidiyo njengesikhokelo, umceli mngeni esiswini kwiintsuku ezingama-30 kunye nomceli mngeni ogqithileyo weentsuku ezingama-30, ezilungele iimbaleki. Ifikelela kwizigidi ezili-10 zokukhuphela, isimahla kwaye iyasebenza.
