Kumibandela, lapho ukuvakashela ejimini akunakwenzeka, akunakwenzeka ukuphonsa ukuqeqeshwa kunoma yikuphi, ngoba kuhlala isikhathi esincane ngaphambi kwehlobo. Sizokutshela ukuthi ungazifaka kanjani esikhundleni sabantu abaqeqeshiwe ekhaya.
Dumbbells
Ezinye zezimbungulu ezaziwa kakhulu ekhaya ama-dumbbells amabhodlela epulasitiki agcwele amanzi. Ivolumu yamabhodlela incike ngomthwalo wakho ojwayelekile: Abaqalayo kufanele baqale ngevolumu ye-0.5 amalitha. Uma ufuna ukwenza i-Workout esebenza kahle kakhudlwana, gcwalisa ibhodlela ngaphandle kwamanzi, nesihlabathi esimanzi, ngakho-ke umthwalo emisipha uzonyusa amahlandla ambalwa. Uma kungekho sand sand, usawoti ojwayelekile uyafaneleka.
Layisha ku-Press
Umshini wakho owuthandayo we-PRESS ungafakwa esikhundleni nge-PIN ejwayelekile yokugoqa ngezibambo zokuxubha. Umshini wokuzivocavoca ekhaya uzohlinzeka ngomthwalo omuhle kakhulu kwabezindaba. Ngaphezu kwalokho, uzothola izicubu zezandla, isifuba, imilenze kanye nemihlane. Ngaphambi kokusebenzisa ividiyo enjalo, qiniseka ukubeka umbhoxo werabha ngaphansi kwawo.
Senza umsebenzi wokuzivocavoca, simi emadolweni akho, sigoqele emuva naphambili, sibambe imisipha ekuxinekeni.
Ungayeki endleleni eya emzimbeni wephupho
Photo: www.unsplash.com.
Umthwalo we-Chest Muscle
Sizodinga amathawula ambalwa kuphela, ngosizo lwabo sifeza "izintambo" zokuzivocavoca. Sibeka amathawula phansi, iya emadolweni akho, ubeke izandla zakho ithawula. Ngesikhathi sokusunduza sihudula izandla ezinhlangothini (gobela ama-elbows bese ushayela ngezandla zakho ezinhlangothini), bese sibuyela esimweni saso sokuqala.
Layisha ku-Press
Ngokunokwenzeka, awunawo simulator ekhaya ukwenza izivivinyo ku-Press, kepha kulula ukuyifaka esikhundleni somcamelo noma ngebhola. Sikhetha umcamelo ngezimpaphe, njengoba i-zealfiber inganconyelwanga izivivinyo ezinjalo. Qesa umhlane wakho, thatha ibhola noma umcamelo ngesandla. Ukuguqula izindlu, ukuncika ngomcamelo noma ibhola emlenzeni, dlulisela ngakolunye uhlangothi futhi ukhulise igobolondo esiteleni samehlo. Ukubuyela esimweni sayo sokuqala. Usebenzisa ukuzivocavoca, ungasusa ngokushesha "imigqomo".
Umthwalo wemisipha yesandla
Izandla ezifanele ukukhokha ukunakwa okukhethekile, ngoba sivame ukukhohlwa ngabo, futhi ngaphandle kwengalo elihlanganisiwe lesi sibalo sakho ngeke libukeke lihlaba umxhwele. Ukuze senze umsebenzi, sidinga isofa ejwayelekile. Ngalo, senza ama-pushpups aguqukayo abe yi-triceps. Sithunyelwa nge-Emuva yakho kusofa, faka izandla zakho emaphethelweni akhe, sigcina imilenze eqondile phambili. Kulesi sikhundla, sehlisa i-pelvis, sidlula ngendlela futhi siguqule izandla zakho. Siphinda umsebenzi wezikhathi eziyi-15.