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Mayelana nalolu hlelo lokusebenza
【Izifundo zokuqeqesha ezidumile】
1. Ukulahlekelwa kwamafutha: Ikilasi lokuqeqeshwa kokulahlekelwa kwamafutha e-Burpee, impi yokulahlekelwa kwamafutha e-HIIT, ukulahlekelwa kwamafutha e-Tabata-yoga mat, i-dumbbell yomzimba wonke-ukushiswa kwamafutha.
2. Imisipha yesisu: Ukudabula kwemisipha yesisu, ukuqhuma kwe-Tabata-core, ukushiswa kwamafutha e-HIIT-besisu, ukuqeqeshwa kwamandla angaphakathi, ukulahlekelwa kwamafutha okuphambili.
3. Ukubumba: Ukuma kwengalo ezacile, ukubumba kwesifuba se-dumbbell, ukubunjwa kwe-freehand back back, ukubunjwa kwezinqe zepentshisi, ukubumba kwezinqe zebhande elinwebekayo.
4. Imilenze emihle nezinqe: ukubunjwa kwezinqe zepentshisi okuthuthukisiwe, ukuthuthukiswa kwezinqe, imilenze emincane ye-HIIT, ukunwetshwa kwe-hip nomlenze, ukuqeqeshwa kwemilenze emincane.
5. Ukwelula i-yoga: ukwelula kwe-yoga yesethulo, ukwelula ihlombe nentamo, ukwelula okuphelele, ukwelula insiza yokulala ebusuku, impumuzo yengcindezi yasehhovisi, i-autumn nesandla sasebusika neyoga yokufudumala kwezinyawo.
6. Isikhathi sokuya esikhathini kanye nokululama kwangemva kokubeletha: ukuvivinya umzimba okugcwele kwegazi ngesikhathi sokuya esikhathini, ukukhulula ukucindezeleka ngesikhathi sokuya esikhathini, ukuphumula kwehlombe nentamo, ukuqeqeshwa kokululama kwangemva kokubeletha - i-yoga eyisisekelo, ukuqeqeshwa kokululama kwangemva kokubeletha - ukubunjwa kwesisu.
7. Ukwakhiwa kwemisipha: ama-push-ups asheshayo, i-dumbbell unicorn arm building, i-dumbbell hip kanye nokubunjwa komlenze, ukuqeqeshwa kwemisipha yesifuba se-dumbbell.
8. Ukwenza kusebenze ukuzifudumeza: ukufudumala ngaphambi kokuzivocavoca umzimba, ukufudumala ngaphambi kokuzivocavoca kwe-anaerobic, ukufudumala kwasekuseni, nokufudumala ngaphambi kokugijima.
9. Ukulungiswa kokuma: kukhulula ubuhlungu obuphansi emuva, amahlombe ayindilinga kanye ne-hunchback, ukubunjwa kwentamo ye-swan, kanye nesimo esihle somlenze.
10. Thuthukisa ukusebenza kwezemidlalo: ukuqeqeshwa kwekhono lokugxuma ibhola lomnqakiswano, ukuziqeqeshela amaphuzu aphelele, ukuqeqeshwa kokugijima amabanga amade.
1. Ukulahlekelwa kwamafutha: Ikilasi lokuqeqeshwa kokulahlekelwa kwamafutha e-Burpee, impi yokulahlekelwa kwamafutha e-HIIT, ukulahlekelwa kwamafutha e-Tabata-yoga mat, i-dumbbell yomzimba wonke-ukushiswa kwamafutha.
2. Imisipha yesisu: Ukudabula kwemisipha yesisu, ukuqhuma kwe-Tabata-core, ukushiswa kwamafutha e-HIIT-besisu, ukuqeqeshwa kwamandla angaphakathi, ukulahlekelwa kwamafutha okuphambili.
3. Ukubumba: Ukuma kwengalo ezacile, ukubumba kwesifuba se-dumbbell, ukubunjwa kwe-freehand back back, ukubunjwa kwezinqe zepentshisi, ukubumba kwezinqe zebhande elinwebekayo.
4. Imilenze emihle nezinqe: ukubunjwa kwezinqe zepentshisi okuthuthukisiwe, ukuthuthukiswa kwezinqe, imilenze emincane ye-HIIT, ukunwetshwa kwe-hip nomlenze, ukuqeqeshwa kwemilenze emincane.
5. Ukwelula i-yoga: ukwelula kwe-yoga yesethulo, ukwelula ihlombe nentamo, ukwelula okuphelele, ukwelula insiza yokulala ebusuku, impumuzo yengcindezi yasehhovisi, i-autumn nesandla sasebusika neyoga yokufudumala kwezinyawo.
6. Isikhathi sokuya esikhathini kanye nokululama kwangemva kokubeletha: ukuvivinya umzimba okugcwele kwegazi ngesikhathi sokuya esikhathini, ukukhulula ukucindezeleka ngesikhathi sokuya esikhathini, ukuphumula kwehlombe nentamo, ukuqeqeshwa kokululama kwangemva kokubeletha - i-yoga eyisisekelo, ukuqeqeshwa kokululama kwangemva kokubeletha - ukubunjwa kwesisu.
7. Ukwakhiwa kwemisipha: ama-push-ups asheshayo, i-dumbbell unicorn arm building, i-dumbbell hip kanye nokubunjwa komlenze, ukuqeqeshwa kwemisipha yesifuba se-dumbbell.
8. Ukwenza kusebenze ukuzifudumeza: ukufudumala ngaphambi kokuzivocavoca umzimba, ukufudumala ngaphambi kokuzivocavoca kwe-anaerobic, ukufudumala kwasekuseni, nokufudumala ngaphambi kokugijima.
9. Ukulungiswa kokuma: kukhulula ubuhlungu obuphansi emuva, amahlombe ayindilinga kanye ne-hunchback, ukubunjwa kwentamo ye-swan, kanye nesimo esihle somlenze.
10. Thuthukisa ukusebenza kwezemidlalo: ukuqeqeshwa kwekhono lokugxuma ibhola lomnqakiswano, ukuziqeqeshela amaphuzu aphelele, ukuqeqeshwa kokugijima amabanga amade.
Kubuyekezwe ngo-
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