Amathiphu asheshayo
- Khetha indawo yakho ngaphambi kokuthenga amathuluzi.
- Qala ngamabhande noma ipheya elilodwa lama-dumbbell.
- Shiya imethi iphandle ukuze ukuqala kungadingi mzamo.
Iningi lamajimu asekhaya lifa ngokufa okufanayo okuthule. Umuntu uthenga umshini omkhulu okhazimulayo, awumise ngethemba langempela, bese esongela izingubo phezu kwawo ngaphakathi kwenyanga. Inkinga imvamisa akuwona amandla engqondo. Kungoba lokhu kwakhelwe ijimu abalicabangayo esikhundleni sempilo abanayo ngempela.
Ijimu lasekhaya elisetshenziswayo lincane, liseduze, futhi liyaxolela ezinsukwini onemizuzu eyishumi kuphela. Ufuna indlela esuka esofeni iye kumdlalo wokuqala ibe mfishane kangangokuthi cishe ayikho into ongazivimba yona. Yilowo umgomo wonke womklamo. Konke okungezansi kukhonza wona.
Uma unesifo senhliziyo, izinkinga zamalunga, ukhulelwe, noma ukude nokuzivocavoca isikhathi eside, kubalulekile ukuxoxa okushesha nodokotela wakho ngaphambi kokuqala. Lokho akuwona nje umkhuba wesiko. Yindlela ozothola ngayo icebo elifanela umzimba wakho.
Qala ngendawo, hhayi ngamathuluzi
Ngaphambi kokuthenga into eyodwa, thola indawo yakho. I-American College of Sports Medicine ibeka lokhu kuqala ngesizathu: khetha indawo esebenza kuwe isikhathi eside, bese ukhetha amathuluzi ahambelana nayo. Isikhawu somgangatho cishe usayizi wemethi ye-yoga, kanye nendawo eyanele yokuzikulisa izingalo, kwanele ngempela ukuqala.
Kusiza uma indawo iyindawo osudlula kuyo kakade. Ikhona lasekamelweni. Isiphetho sephaseji. Ingxenye evuliwe yekamelo lokuhlala. Uma amathuluzi akho ehlala lapho impilo yakho yenzeka khona, ukuzivocavoca kuyeka ukuba uhambo okumele uluhlele kube yinto nje ongena kuyo.
Amathuluzi angcono kunawo wonke yilawo asevele ekhona ekulindele.
Iqoqo elenza cishe konke
Ungakhava amandla, ukunyakaza, nokulinganisa umzimba ngezinto ezimbalwa ezigcinwa ebhasikidini. I-ACSM ikhomba amathuluzi asebenza ngezindlela eziningi kuhlobo olunjena lwendawo encane. Nali iqoqo lokuqala, cishe ngokulandelana engangalithenga ngayo:
- Ama-dumbbell amabili alungiselelekayo, noma amabhande ambalwa okumelana. Noma yikuphi kuvula iningi lomsebenzi wamandla ozowudinga. Amabhande ashibhile, alula, futhi kulula ukuwafaka esikhwameni; ama-dumbbell azwakala ejwayelekile kubantu abaningi. Awunakona ukuqala ngokukodwa.
- Imethi. Iphendula umgangatho oqinile ube yindawo ozofuna ngempela ukwenza kuyo ama-push-up, ama-plank, nokwelula.
- Ibhola lokulinganisa. Lihle ngomsebenzi wesisu, ukulinganisa, nokunyakaza okunobumnene, futhi lisebenza njengesihlalo.
- Umgoqo we-foam. Wokudambisa imisipha ebuhlungu nokuxegisa umzimba ngaphambi nangemuva.
Yilokho nje. Awudingi irack, ibhentshi, noma i-treadmill ukuze uqine ngokubalulekile. Lezo zingeza kamuva uma uthanda umkhuba. Abantu abaningi abazidingi nakancane.
Yakha ukuzivocavoca kulokho okwenzayo kakade
Isimo esilula sesonto, kungadingeki ikhono elikhethekile:
- Izikhathi ezimbili noma ezintathu ezimfishane zamandla. Khetha ukuphusha (ama-push-up noma ukucindezela ibhande), ukudonsa (ukudonsa ibhande), ukuqoshama noma ukusukuma uhlale, ne-plank. Imijikelezo emibili noma emithathu bese uqedile.
- Umthamo wansuku zonke wokunyakaza phezu kwalokho. Ukuhamba okusheshayo, ukwelula okuncane, imizuzu embalwa emethini ngenkathi isidlo sakusihlwa sipheka.
- Usuku olulodwa olulula lokululama lapho ugoqa i-foam noma wenza ukwelula kuphela. Ukuphumula kuyingxenye yohlelo, hhayi ukuphunyuka kulo.
Gcina izinga liphansi ngokuhlazisayo ekuqaleni. Iqoqo elilodwa lama-push-up lisabalwa. Umgomo esontweni lokuqala akuwona umsebenzi onzima. Kuwukuzifakazela ukuthi ijika likhona nokuthi uzoya kulo.
Kwenze kube lula ukuqala, kube nzima ukweqa
Izinqumo ezimbalwa ezincane zenza okwengeziwe ekuqhubekeni kunanoma yiliphi ithuluzi:
- Shiya imethi ivuliwe nezisindo ziphandle lapho uzozibona khona. Ukuhula kuyisitha.
- Gcina uhlu olufishane olubhaliwe lwezinyathelo ezine noma ezinhlanu lunamathiselwe eduze, ukuze ungadingi ukunquma ukuthi wenzeni.
- Kuhlanganise nento oyenzayo nsuku zonke kakade. Ikhofi liyabila, wena welule. Inhloso ukugibela umkhuba osunawo kakade.
Isimo sibaluleke kakhulu kunesisindo, ikakhulukazi ekuqaleni. Uma isenzo sinyakanya noma sikuzwisa ubuhlungu elungeni, yima ubheke esikhundleni sokuphusha uqhubeke. Izikhathi ezimbalwa nomqeqeshi, ngisho nezenzeka nge-inthanethi, zingakusindisa emasontweni okuqagela. Ochwepheshe abanezitifiketi ze-ACSM kulula ukubathola ku-inthanethi uma ufuna umhlahlandlela.
Ijimu lasekhaya ngeke lishintshe impilo yakho ngoba libukeka lihloniphekile. Lizoshintsha izinto ngoba likhona ngoLwesibili olujwayelekile uma unemizuzu eyishumi nambili nesizathu esingekho sokuphuma endlini. Yakha inguqulo encane. Yisebenzise inyanga. Yivumele izuze ilungelo lokukhula.
Imithombo
- American College of Sports Medicine, 3 Essentials for Building a Home Gym
- Cleveland Clinic, Best Home Gym Equipment You'll Actually Use