Uma kuziwa ekuqaleni umkhuba wokujima, kungase kube nzima ukuzama ukuthola ukuthi ungaqala kuphi. Kungaba inselele ikakhulukazi kwabasaqalayo, okungenzeka bangazi ukuthi baqale kuphi noma bangakuthola kanjani ukuvivinya umzimba okulula futhi okulawulekayo. Ngenhlanhla, kunezinhlobonhlobo zokuzivocavoca ezilungele abaqalayo, futhi okungcono nakakhulu, zingenziwa kusukela ekunethezekeni kosofa noma umbhede wakho.
Okokuqala, kubalulekile ukuqonda ukuthi awudingi ukuya ejimini noma ukutshala imali ezintweni ezibizayo ukuze uqalise ngokuzilolonga. Eqinisweni, izivivinyo eziningi zingenziwa kusukela ekunethezekeni kwekhaya lakho, usebenzisa i-bodyweight yakho kuphela. Lezi yizindaba ezinhle kulabo abangase bazizwe bevilapha noma bengazimisele ukushaya ijimu.
Enye yezivivinyo ezilula kakhulu zabaqalayo wukuphakamisa umlenze olele phansi. Lokhu kuvivinya umzimba kungenziwa ngokunethezeka kombhede wakho noma isofa, futhi kuqondise imisipha engezansi yesisu. Ukuze wenze umsebenzi, lala ngomhlane amadolo akho egobile futhi izinyawo zibheke phansi. Phakamisa kancane imilenze yakho phezulu, uyigcine iqondile, bese wehlisela phansi endaweni yokuqala. Phinda lo msebenzi izikhathi ezingu-10-15, usebenze kufika kumasethi ama-3 ngosuku.
Ukholelwa noma cha, ungathola ukuzivocavoca okuphumelelayo esihlalweni. Kungakhathaliseki ukuthi kuvela ehhovisi lakho, ukunethezeka kwekhaya lakho noma ngefomethi yekilasi, izivivinyo zesitulo kuyindlela enhle ephansi yokuhlanganisa ukunyakaza esimisweni sakho. Ukuzivocavoca kwesihlalo kungakusiza ukufeza lokhu - futhi kuyithuluzi ongalisebenzisa ukudambisa amajaqamba namahlaba. Abazali abamatasa abazabalaza ukuthola ibhalansi bangasebenzisa izivivinyo zesitulo ukuze bathole ukujima okusheshayo. Kulungele nabaqalayo.
Okunye ukuzivocavoca okulula kwabaqalayo i-sofa noma i-push-up yombhede. Lo msebenzi uhlose isifuba, i-triceps, namahlombe, futhi ungenziwa ngesisindo sakho somzimba kuphela. Ukuze wenze umsebenzi, beka izandla zakho emaphethelweni kasofa noma umbhede, izinyawo zakho ziphansi. Yehlisa kancane kancane, ugcine umzimba wakho usemgqeni oqondile, bese uziphushela ubuyele endaweni yokuqala. Phinda lo msebenzi izikhathi ezingu-10-15, usebenze kufika kumasethi ama-3 ngosuku.
Uma ufuna ukujima umzimba ogcwele, uhlelo lokujima lwentombazane evilaphayo luyinketho enhle. Lolu hlelo lokujima lwenzelwe abasaqalayo futhi lungenziwa ngokunethezeka kwekhaya lakho. Kuhlanganisa ukuvivinya umzimba okuqondise imilenze, izingalo, nomgogodla, futhi kungenziwa ngesisindo sakho somzimba kuphela. Uhlelo luhlanganisa ukuvivinya umzimba okufana nombhede noma u-push-up, ukulala phansi ukuphakamisa umlenze, kanye nepulangwe.
Ngaphezu kwalezi zivivinyo, kubalulekile ukufaka i-cardio esimisweni sakho sokujima. Ukuzivocavoca kwe-Cardio njengokuhamba, ukugijima, noma ukuhamba ngebhayisikili kungenziwa khona kanye ekhaya lakho, futhi kuyindlela enhle yokwenza ukushaya kwenhliziyo yakho kukhuphuke futhi ushise amakholori.
Sengiphetha, ukuqala umkhuba wokujima kungase kusabise, ikakhulukazi kwabaqalayo. Nokho, kubalulekile ukukhumbula ukuthi awudingi ukuya ejimini noma ukutshala imali emishinini ebizayo ukuze uqalise. Kunezinhlobonhlobo zokuzivocavoca ezingenziwa kusukela ekunethezekeni kosofa noma umbhede wakho, usebenzisa isisindo somzimba wakho kuphela. Ukuphakamisa umlenze olele phansi, usofa noma ukusunduza umbhede, kanye nohlelo lokujima lwentombazane evilaphayo yizo zonke izinketho ezinhle kwabaqalayo. Khumbula ukufaka i-cardio esimisweni sakho ukuze uthole izinzuzo zezempilo zizonke.
Kubuyekezwe ngo-
Jan 19, 2023