Ukuze ube sesimweni akudingekile ukuya ejimini nsuku zonke, ngoba singenza inqubo yokuzivocavoca umzimba ekhaya nakubo bonke ngaphandle kokuhamba. Ezemidlalo nazo kufanele zijoyine ngokudla okwehlisa ngayo isisindo uma ufuna ukunciphisa umzimba.
I-Play Store ifaka inombolo enkulu yezicelo zokuqeqeshwa ekhayaNgamunye wabo uzokumaka isu elichaziwe nsuku zonke. Ngamunye wabo uzoba ngumqeqeshi wakho siqu, esikhundleni salokhu ngokuhlela nezeluleko ezithile zokuqala.
Ukuzivocavoca ekhaya
Inhloso enkulu yalolu hlelo lokusebenza ukwenza ukuzivocavoca umzimba ekhaya ngaphandle kwesidingo semishini, kwanele ukwenza umthwalo omncane wokusebenza ukuze uthuthukise ngokomzimba. Uzoba netafula elincane ongalenza ngesikhathi esithile, ezokhula ngokuya ngezici eziningana, kufaka phakathi isisindo.
Ekuzivocavoca yonke imisipha iyasebenza: ama-glute, ama-biceps, isifuba, isisu, ama-triceps, emuva kanye nasemilenzeni, ingxenye engaphezu kwengqikithi yomzimba. Uhlelo lokusebenza luzokhombisa izindlela ezahlukahlukene ukuze ungakhathali usuku nosuku, zizoshintsha isonto ngalinye nazo zonke izinhlobo zokuzivocavoca okuhlukile.
Ukuzifudumeza kuyisisekelo esiyisisekelo sokuqala ukuzivocavoca umzimba, kuyinto esemqoka uma usuvule uhlelo lokusebenza, oluzochaza konke ngokuningiliziwe. Ukwelulwa kufanele kwenziwe ngesikhala esanele ukugwema ukuzishaya noma ukulimala okungenzeka ngezihlalo, amatafula noma osofa ekhaya.
Inemihlahlandlela namavidiyo wokuzivocavoca wokuzivocavoca ukuqinisekisa ukuthi ukukwenza kahle, iphelele kakhulu futhi inembile. Ukuzivocavoca ekhaya sekudlulise ukulandwa okuyizigidi eziyi-100 selokhu kwaphuma ku-Google Play Isitolo futhi kungenye yezinto ezithandwa kakhulu, ezinconywe ngabasebenzi abaqeqeshiwe. Ingabe mahhala.
Umqeqeshi weFitbit
Inkampani yeFitbit yaziwa ngokudala amasongo ezemidlaloNgaphandle kwalokhu, uthathe isinqumo sokufaka umqeqeshi wakhe ku-Play Store. Uhlelo lokusebenza luzolinganisa umsebenzi wakho wansuku zonke, noma ngabe ukuhamba ngezinyawo, ukugijima nokukunikeza izivivinyo okufanele ukwenze ukuze ufaneleke ekhaya futhi ungahlali ekhaya.
Uhlelo lokusebenza lweFitBit lusebenza kumadivayisi weselula nawethebulethiUkuyisebenzisa, awudingi ibhendi ehlakaniphile, ukuze ukwazi ukuqala ngokuphelele ukuqeqeshwa ngayo. Imizila yokuqeqesha isukela emizuzwini engu-7 kuye ehoreni eli-1, kuzoya ngomsebenzi owenze ngaphambilini.
Into ebalulekile ukuthi ukwazi ukukhetha phakathi kokuzivocavoca umzimba okuhlukahlukene, ungahluka kuye ngosuku, uqeqeshe indawo ethile futhi kuzosikisela ukuthi ikuphi okufanele ukwenze nsuku zonke. Ukulandwa okungaphezu kwesigidi futhi umqeqeshi wakho ozayo usebenzisana kahle nalabo abasebenzisa uhlelo lokusebenza.
Umqeqeshi weSworkit
Ithuluzi le-Sworkit Trainer lingenye ephelele kakhulu, enye yezingqinamba ezimbalwa ukuthi ukuvula yonke imisebenzi yayo kufanele ukhokhe okubhalisile. Isebenza kahle kuyo yonke iminyaka, noma ngabe umncane, uphakathi noma umdala, njengoba ivumelanisa uhlelo ngalunye kuye ngeminyaka.
Uhlelo lokusebenza lunezici zalo eziyinhloko zokuhlukanisa izivivinyo ngezigaba eziningana, konke ukuze kube nokuhleleka okungcono. Phakathi kwezigaba kubalwa izisu, umzimba ongaphezulu, umzimba ophansi, izivivinyo zeyoga nokuzifudumeza okujwayelekile.
Isikhathi sokuqeqeshwa siguquguquka kalula kulokho onakho nsuku zonke, ungazivocavoca imizuzu engu-5 kuze kufike ehoreni elilodwa ngosuku. Uhlelo lokusebenza lukala cishe ama-megabyte angama-1 futhi selivele lweqa ukulanda okuyizigidi ezinhlanu selokhu lwethulwa okokuqala.
I-HIIT neCardio
Ingenye yezinhlelo zokusebenza ezithandwayo lapho wenza izivivinyo zokusebenza okuphezulu, ifanele labo abafuna ukwenza imidlalo ngaphandle kwesidingo semishini. Ukusebenza kweCardio kungenziwa futhi ngaphandle kwesidingo sebhayisikili elimile, umshini wokunyathela noma i-elliptical eyaziwayo.
Inezinhlelo ezi-4 zokuqeqesha ezahlukahlukene ezinokuzivocavoca okungama-90, ama-video tutorials, ngalinye lizolungiswa ngezidingo zakho, noma ngabe uchitha isikhathi esincane noma ngaphezulu kukho. Uhlelo lokusebenza lwe-HIIT neCardio libuye lungeze umqeqeshi wezwi, isebenza ngaphandle kokuxhumeka kwe-inthanethi futhi okufanayo ongakuqeqesha ngomthelela ophansi.
Uhlelo lokusebenza luzosivumela ukuthi sinciphise isisindo masonto onke, yilawule futhi izokunikeza izeluleko zokuthuthuka ngokomzimba, mhlawumbe ayinalo iphuzu lokweluleka ngokudla. Ngaphezulu kwesigidi esingu-1 esilandiwe, kuyefana selokhu yethulwa esitolo futhi inesilinganiso sezinkanyezi ezine nohhafu, kunconywa kakhulu ngothisha abaningi be-physics.
Umjuluko kaKayla Itsines Fitness
UKayla Itsines udale uhlelo lokuqeqeshwa lomuntu siqu ukuthuthukisa ukusebenza ekhaya, konke ngaphandle kwesidingo semishini. Lolu qeqesho lususelwa kwi-BBG enokuqina kwabantu ngobuningi bemishini, kungaba nezisindo ezilula nokuzivocavoca umzimba ukuze uthuthukise usuku nosuku.
Ithuluzi linama-tutorials, izinhlelo ezenziwe ngezifiso futhi konke lokhu kulungiswa kube yisonto lokusebenza lomuntu ngamunye, liphumula okungenani izinsuku ezimbili. Ukuzivocavoca ngamandla kakhulu kuthatha imizuzu engama-28, kepha kudinga ukuthi wenze ezemidlalo phambilini, kepha kunezinye ezisebenzayo.
Inehlelo lwenselelo, izinhlelo zangemva kokubeletha, ukuzelula, ukuzifudumeza nezinye izivivinyo eziningi zombili ezedlule nezelinye izinga. I-Sweat Kayla Itsines Fitness ingenye yezinhlelo zokusebenza ezidlula ukulanda okuyizigidi ezi-5, inesisindo esingaphezu kwamamegabhayithi angama-30 futhi ingeSpanish.
Ukusebenza Kwansuku Zonke - Imikhuba Yokuqina
Ingenye yezicelo ezinhle kakhulu, ngoba isivumela ukuthi senze izivivinyo zemizuzu emi-5 kuya kwengama-30 ngosuku, uzokwazi ukuyikhulisa kuye ngezidingo. Akudingekile ukuba nezinto ezibonakalayo ukuze ukwazi ukuveza uhlangothi lwakho oluhle kakhulu, mhlawumbe ibha, ithawula noma umata.
I-interface okungenani ilula, ifaka amavidiyo aphelele ukusifundisa ukwenza konke ukuzivocavoca kahle nge-timer. Zingenziwa ngabesilisa nabesifazane, ukusebenza okuhle ozokubona emasontweni.
It has umzimba 10 ezahlukene izitho zomzimba ezahlukene, izivivinyo ezingaphezu kuka-100 ezahlukene, Ukutholakala kwamavidiyo amasha okusakaza nawo wonke athuthukiswe ngumqeqeshi womuntu ongaphezulu kokufanelekayo. Ukusebenza Kwansuku Zonke - Izindlela zokufaneleka zidlula ukulanda okuyizigidi eziyi-10. Inesisindo esincane, ngoba ilula impela futhi idlula ama-megabyte angama-40.
Izindlela Zokuzivocavoca Ekhaya
Ukusebenzisa Imizila Yokuzivocavoca Ekhaya kuzoshiya leyo mpilo yokuhlala phansi, ngoba izosicela okungenani kanye kanye nsuku zonke ukuthi sithole okungcono kokukodwa. Inselele Ukuqina kukusiza ukuthi udale futhi ubheke izivivinyo ekhaya ngokwezidingo zakho, cishe imizuzu eyi-10-15 ngosuku.
Ukuzivocavoca kwehlukile, unezinselelo zansuku zonke, ikhalenda lenqubekela phambili elenziwe kanye nenqubekela phambili ejwayelekile yokubona ukuthi ubukade unjani ngaleso sikhathi. Uzothuthuka ngokomzimba, ulahlekelwe isisindo futhi konke ngendlela kwenziwa isicelo esenziwe ochwepheshe.
Isicelo ikuvumela ukubuka izibalo, kufaka phakathi ukusetshenziswa kwamandla kuhlelo lokuzivocavoca, ukwazi ukwenza konke ukuzivocavoca nokunye okuningi. Inselele Ukuqina kusenza sikwazi ukufaka ukusebenza kwethu. Sekwedlule ukulandwa kwesigidi futhi kuhlala ngaphansi kwama-megabyte ayi-15.
HIIT
ITabata HIIT isivumela ukuthi sikhiphe okusemandleni ethu ekuqeqesheni isikhawu esiphakeme kakhulu okusebenza ngokusebenza kanzima imizuzwana engama-20, ukuphumula imizuzwana eyi-10, nokuqeda amahora ayi-8. Ukuvivinya umzimba kuyachazwa, unesikhathi esithile sokwenza futhi kulula kakhulu ukusisebenzisa.
Izinhlelo zokuqeqesha manje sezi-abs, izinqe, amathanga, umzimba ophansi naphezulu, ukushisa amafutha, umzimba omuhle futhi singangeza izivivinyo zethu. Ingenye yezinhlelo zokusebenza ezithokozisayo zayo yonke into efakwayo nalokho okungezayo ngokuhamba kwesikhathi.
I-Nike Training Club: Ukusebenza kwasekhaya
INike yamazwe ngamazwe yethule isicelo sayo sokuqeqeshwa ekhaya. ebizwa nge- "Nike Training Club" eneshadi lokuzivocavoca elithandekayo. Imizila kufanele isebenze ezindaweni ezincane, zomndeni wonke, kuzo zonke izingxenye zendlu futhi ifaka ne-yoga phakathi kwezinhlelo zayo.
Ukuzivocavoca kungenziwa ngesisindo sakho noma ngezisindo ezithile ezincane, kwanele ukuba nesethi yabathile, kepha ungakuhluka ngezinye izinto. Ukuzivocavoca kusuka kwimizuzu emi-5 kuye kwengama-45, inamazinga amathathu ahlukene: Okuyisisekelo, okuphakathi nokuthuthukile, konke kunezincazelo eziwusizo kakhulu.
Uhlelo lokusebenza lwe-Nike lwenzelwe othisha abasezingeni eliphezulu, ngoba inamazinga amaningana kuye ngokuthi ufuna ukuqala noma ukuhlala usesimweni ngemizuzu embalwa ngosuku. Isicelo sidlula okulandwayo okuyizigidi eziyi-10 futhi sisetshenziswa kabanzi eSpain.
Ukuzivocavoca Ekhaya - Nciphisa Isisindo Ezinsukwini ezingama-30
Ukuzivocavoca ekhaya kuzokwenza ulahlekelwe isisindo, uhlelo lokusebenza luthembisa ngenyanga ukuthi uzokwehlisa isisindo, kodwa konke ngendlela enempilo, okudingekayo ukwenza ukudla okuthile ngakho. Yenzelwe umqeqeshi oqeqeshiwe ozokusiza ekuqineni nasempilweni yakho.
Njalo ngesonto ukuzivocavoca kuzoqala ukukhuphula umfutho, kuyinto ejwayelekile uma ufuna ukushisa amanoni futhi ube ngumsubathi ngawo wonke amagama. Kuzokusiza ukuthi uhlale usesimweni manje kulezo zikhathi ezimfushane, ngoba kunesidingo okungenani imizuzu eyi-10 kuye kwengu-30 ngosuku kukho konke ukuzivocavoca umzimba.
Irekhoda inqubo yokuziqeqesha ngokuzenzakalela, kufanele wenze izinselelo zansuku zonke, inamavidiyo njengomhlahlandlela, inselelo esiswini ezinsukwini ezingama-30 kanye nenselelo eyedlulele yezinsuku ezingama-30, elungele abasubathi. Ifinyelela ekulandweni kwezigidi eziyi-10, imahhala futhi iyasebenza impela.
