Morning Mobility Workout
Ukuthenga ngaphakathi nohlelo
Wonke umuntu
info
0+
Okudawunilodiwe
Mayelana nalolu hlelo lokusebenza
Qala usuku lwakho ngokunyakaza okuhambisana nokuphila kwangempela.
Ukuzilolonga Kokuhamba Kwasekuseni kukunikeza izivivinyo zokuhamba eziqondiswayo, ukuzilolonga komzimba wonke, ukwelula, umsebenzi wokuguquguquka, kanye nemikhuba yokufudumeza ongawenza ekhaya ngaphandle kwemishini. Sebenzisa ngemva kokuvuka, ngaphambi kokuqeqeshwa, ngaphambi kokugijima, noma nini lapho umzimba wakho uzizwa uqinile futhi ufuna indlela elula yokunyakaza.
UKUHAMBA KWASEKUSENI KWENZIWE KULULA
Yakha isimiso sasekuseni okulula ukusiqala futhi okulula ukusiphinda. Khetha izikhathi ezimfushane eziqondiswayo ezikusiza ukuthi uvuke, ushukumise umzimba wakho wonke, futhi wenze ukuhamba kwansuku zonke kube yingxenye yesimiso sakho.
Sebenzisa uhlelo lokusebenza ukuze uthole:
• ukuhamba kwasekuseni kanye nokuzivocavoca kwasekuseni
• ukuzilolonga kwasekuseni okusheshayo kanye nemikhuba yokuvuka
• izivivinyo zokuhamba komzimba wonke
• ukwelula kwansuku zonke kanye nokuguquguquka
• ukuzilolonga ngaphambi kokuzilolonga noma ukuqeqeshwa
• ukuhamba ngaphambi kokugijima noma omunye umsebenzi
• ukunyakaza okusheshayo ezinsukwini ezimatasa
• izivivinyo ezinobungane nabaqalayo ekhaya
UKUHAMBA KOMZIMBA OGCWELE
Hambisa imikhuba yomzimba wonke noma ugxile ezindaweni ezidinga ukunakwa okwengeziwe. Hlola izivivinyo zezinqe, amahlombe, intamo, umhlane, kanye namalunga, ngezifundo ezilula eziqondisiwe ezenzelwe ukuhambisana nokuphila kwansuku zonke.
Kungakhathaliseki ukuthi ufuna ukuzilolonga komzimba wonke, inqubo yokuhamba kwezinqe, izivivinyo zokuhamba kwezinqe, noma ukwelula isikhashana ngemva kokuvuka, ungakhetha iseshini ehambisana nosuku lwakho.
LANDELA UHLELO LWEZINSUKU EZINGAMA-30
Hlala uhambisana nohlelo oluhlelekile lwezinsuku ezingama-30. Usuku ngalunye lukunikeza ukuzilolonga okucacile okufanele ukulandele, ukuze wakhe umkhuba wokunyakaza kwansuku zonke ngaphandle kokuhlela iseshini ngayinye ngokwakho.
Lolu hlelo lwenza kube lula ukuhlala usebenza ngokuzilolonga okufushane kokunyakaza, izivivinyo zokunweba, kanye nokunyakaza komzimba wonke ongabuyela kukho inyanga yonke.
IZINHLELO ZOKUHAMBA EZIJOLISIWE
Khetha izinhlelo ezigxile ezindaweni ezahlukene zomzimba kanye nemigomo yokunyakaza. Sebenza ekuhambeni komzimba wonke noma uchithe isikhathi esiningi ezindaweni ezithile njengezinqe zakho, amahlombe, intamo, noma umhlane.
IZIVIVINYO EZIQONDISIWE ZABAQALAYO
Landela yonke inyathelo ngesinyathelo ngezifundo ezicacile nezilula. Awudingi imishini ekhethekile noma izinga lokufaneleka elithuthukile. Uhlelo lokusebenza lwenzelwe ukwenza ukuqeqeshwa kokuhamba kube lula kwabaqalayo ngenkathi lukunikeza imikhuba ewusizo ongayiphinda njengengxenye yomkhuba wakho wokuzivocavoca nsuku zonke.
YELULA, FUDUMEZA, FUTHI USHUKUMA
Sebenzisa Ukuzilolonga Kokuhamba Kwasekuseni njengo:
• ukwelula okusheshayo kwasekuseni
• ukufudumeza umzimba wonke ngaphambi kokuqeqeshwa
• inqubo yokuhamba ngaphambi kokugijima
• iseshini yokuguquguquka kwansuku zonke kanye nokwelula
• ukujima okufushane kwasekhaya lapho ufuna ukuhamba kakhulu
• inqubo elula lapho umzimba wakho uzizwa uqinile
Akukho mishini edingekayo, ngakho-ke ungaqeqesha ekhaya noma ufake iseshini emfushane osukwini olumatasa.
OKUNGAKUPHEZU KOKUZILOBEZA KWASEKUSENI
Ukusa kugxile kakhulu, kodwa inqubo yakho akudingeki iphele lapho. Sebenzisa uhlelo lokusebenza lokuhamba kwansuku zonke, ukufudumeza kwangaphambi kokuzivocavoca, ukwelula umzimba wonke, ukuzivocavoca kwabaqalayo, kanye nokunyakaza okusheshayo noma nini lapho kuhambisana nesimiso sakho.
Ukuzilolonga Kokuhamba Kwasekuseni kuhlanganisa ukuzivocavoca kokuhamba, ukwelula, umsebenzi wokuguquguquka, ukufudumeza, ukunyakaza komzimba wonke, kanye nemikhuba yokuzivocavoca eqondiswayo kuhlelo lokusebenza olulodwa olulula.
Ezinye izivivinyo nezinhlelo zingadinga ukufinyelela kwe-Premium.
Imigomo Yokusebenzisa: https://docs.google.com/document/d/e/2PACX-1vSYtj0UA8YnJ_RNLDCrc6uW1NNJu_5XKQTmnHEgpNErjd6OsEvIWoFAQarI3BYdFT8aZfVbg3zMlz2w/pub
Inqubomgomo Yobumfihlo: https://docs.google.com/document/d/e/2PACX-1vTCb_KAZ9nn0VZiSI4DSBvZMyYw3jh7zF7gF9AScTUewsU20Jk_kmRG8iu31aehdnzsm0JG8P8M-rri/pub
Ukuzilolonga Kokuhamba Kwasekuseni kukunikeza izivivinyo zokuhamba eziqondiswayo, ukuzilolonga komzimba wonke, ukwelula, umsebenzi wokuguquguquka, kanye nemikhuba yokufudumeza ongawenza ekhaya ngaphandle kwemishini. Sebenzisa ngemva kokuvuka, ngaphambi kokuqeqeshwa, ngaphambi kokugijima, noma nini lapho umzimba wakho uzizwa uqinile futhi ufuna indlela elula yokunyakaza.
UKUHAMBA KWASEKUSENI KWENZIWE KULULA
Yakha isimiso sasekuseni okulula ukusiqala futhi okulula ukusiphinda. Khetha izikhathi ezimfushane eziqondiswayo ezikusiza ukuthi uvuke, ushukumise umzimba wakho wonke, futhi wenze ukuhamba kwansuku zonke kube yingxenye yesimiso sakho.
Sebenzisa uhlelo lokusebenza ukuze uthole:
• ukuhamba kwasekuseni kanye nokuzivocavoca kwasekuseni
• ukuzilolonga kwasekuseni okusheshayo kanye nemikhuba yokuvuka
• izivivinyo zokuhamba komzimba wonke
• ukwelula kwansuku zonke kanye nokuguquguquka
• ukuzilolonga ngaphambi kokuzilolonga noma ukuqeqeshwa
• ukuhamba ngaphambi kokugijima noma omunye umsebenzi
• ukunyakaza okusheshayo ezinsukwini ezimatasa
• izivivinyo ezinobungane nabaqalayo ekhaya
UKUHAMBA KOMZIMBA OGCWELE
Hambisa imikhuba yomzimba wonke noma ugxile ezindaweni ezidinga ukunakwa okwengeziwe. Hlola izivivinyo zezinqe, amahlombe, intamo, umhlane, kanye namalunga, ngezifundo ezilula eziqondisiwe ezenzelwe ukuhambisana nokuphila kwansuku zonke.
Kungakhathaliseki ukuthi ufuna ukuzilolonga komzimba wonke, inqubo yokuhamba kwezinqe, izivivinyo zokuhamba kwezinqe, noma ukwelula isikhashana ngemva kokuvuka, ungakhetha iseshini ehambisana nosuku lwakho.
LANDELA UHLELO LWEZINSUKU EZINGAMA-30
Hlala uhambisana nohlelo oluhlelekile lwezinsuku ezingama-30. Usuku ngalunye lukunikeza ukuzilolonga okucacile okufanele ukulandele, ukuze wakhe umkhuba wokunyakaza kwansuku zonke ngaphandle kokuhlela iseshini ngayinye ngokwakho.
Lolu hlelo lwenza kube lula ukuhlala usebenza ngokuzilolonga okufushane kokunyakaza, izivivinyo zokunweba, kanye nokunyakaza komzimba wonke ongabuyela kukho inyanga yonke.
IZINHLELO ZOKUHAMBA EZIJOLISIWE
Khetha izinhlelo ezigxile ezindaweni ezahlukene zomzimba kanye nemigomo yokunyakaza. Sebenza ekuhambeni komzimba wonke noma uchithe isikhathi esiningi ezindaweni ezithile njengezinqe zakho, amahlombe, intamo, noma umhlane.
IZIVIVINYO EZIQONDISIWE ZABAQALAYO
Landela yonke inyathelo ngesinyathelo ngezifundo ezicacile nezilula. Awudingi imishini ekhethekile noma izinga lokufaneleka elithuthukile. Uhlelo lokusebenza lwenzelwe ukwenza ukuqeqeshwa kokuhamba kube lula kwabaqalayo ngenkathi lukunikeza imikhuba ewusizo ongayiphinda njengengxenye yomkhuba wakho wokuzivocavoca nsuku zonke.
YELULA, FUDUMEZA, FUTHI USHUKUMA
Sebenzisa Ukuzilolonga Kokuhamba Kwasekuseni njengo:
• ukwelula okusheshayo kwasekuseni
• ukufudumeza umzimba wonke ngaphambi kokuqeqeshwa
• inqubo yokuhamba ngaphambi kokugijima
• iseshini yokuguquguquka kwansuku zonke kanye nokwelula
• ukujima okufushane kwasekhaya lapho ufuna ukuhamba kakhulu
• inqubo elula lapho umzimba wakho uzizwa uqinile
Akukho mishini edingekayo, ngakho-ke ungaqeqesha ekhaya noma ufake iseshini emfushane osukwini olumatasa.
OKUNGAKUPHEZU KOKUZILOBEZA KWASEKUSENI
Ukusa kugxile kakhulu, kodwa inqubo yakho akudingeki iphele lapho. Sebenzisa uhlelo lokusebenza lokuhamba kwansuku zonke, ukufudumeza kwangaphambi kokuzivocavoca, ukwelula umzimba wonke, ukuzivocavoca kwabaqalayo, kanye nokunyakaza okusheshayo noma nini lapho kuhambisana nesimiso sakho.
Ukuzilolonga Kokuhamba Kwasekuseni kuhlanganisa ukuzivocavoca kokuhamba, ukwelula, umsebenzi wokuguquguquka, ukufudumeza, ukunyakaza komzimba wonke, kanye nemikhuba yokuzivocavoca eqondiswayo kuhlelo lokusebenza olulodwa olulula.
Ezinye izivivinyo nezinhlelo zingadinga ukufinyelela kwe-Premium.
Imigomo Yokusebenzisa: https://docs.google.com/document/d/e/2PACX-1vSYtj0UA8YnJ_RNLDCrc6uW1NNJu_5XKQTmnHEgpNErjd6OsEvIWoFAQarI3BYdFT8aZfVbg3zMlz2w/pub
Inqubomgomo Yobumfihlo: https://docs.google.com/document/d/e/2PACX-1vTCb_KAZ9nn0VZiSI4DSBvZMyYw3jh7zF7gF9AScTUewsU20Jk_kmRG8iu31aehdnzsm0JG8P8M-rri/pub
Ukuzivocavoca umzimba wonke nsuku zonke, ukwelula umzimba, ukufudumeza umzimba kanye nemikhuba yokuguquguquka.
Kubuyekezwe ngo-
Ukuphepha kuqala ngokuqonda ukuthi onjiniyela baqoqa futhi babelane kanjani ngedatha yakho. Ubumfihlo bedatha nezinqubo zokuphepha zingahluka kuye ngokusebenzisa kwakho, isifunda, nobudala. Unjiniyela unikeze lolu lwazi futhi angalubuyekeza ngokuhamba kwesikhathi.
- Ayikho idatha eyabiwe nezinkampani zangaphandleFunda kabanzi mayelana nendlela onjiniyela abaveza ngayo ukwabelana
- Le app ingaqoqa lezi zinhlobo zedathaUlwazi lomuntu siqu, Ulwazi lwezezimali nabanye abangu-4
- Idatha ibetheliwe lapho ithunyelwa
- Ungacela ukuthi leyo datha isulwe
Yini entsha
• Start your day with short guided mobility and stretching sessions
• Follow full-body workouts, targeted programs, and a 30-day plan
• Warm up before training or loosen up whenever you feel stiff
• No equipment needed — beginner-friendly routines you can do at home
• Follow full-body workouts, targeted programs, and a 30-day plan
• Warm up before training or loosen up whenever you feel stiff
• No equipment needed — beginner-friendly routines you can do at home
Ukusekelwa kwe-app
Mayelana nonjiniyela
Maksym Nikitenko
maxnicks98@gmail.com
Myru Ave 257/17
Chernihiv
Чернігівська область
Ukraine
14007
