Ukuba ukhe wasebenza nzima kwigaraji yakho, uyazi kakuhle ukuba ukuzilolonga ekhaya akuhambi epakini, nokuba abanye abantu banokucinga ntoni. Ngokuxhomekeke kwimithambo oyenzayo, ayikhuselekanga nasekhaya.
Ngelixa ukuzilolonga ekhaya kudume ngokuba lula kwaye kukhuseleke ngakumbi kunokuzivocavoca umzimba, akusoloko kunjalo. Ngexesha lokuzilolonga kwakho okulandelayo, ziphephe ezi mpazamo ziqhelekileyo ukuze uhlale ukhuselekile kwaye ungonakali.
Iimpazamo ezi-5 ezinokubeka emngciphekweni uqeqesho lwakho ekhaya
Ukutsiba ukufudumala kwakho
Ukuba uqhele ukusebenzela kwindawo yokuzivocavoca okanye ukuya kwiiklasi zokuzilolonga zeqela, kulula ukuba nexesha elimnandi okanye ukutyeshela ngokupheleleyo ukufudumala kwakho. Kodwa loo nto inokukushiya uqaqanjelwa okanye wonzakele.
Enye yeempazamo eziqhelekileyo kukungabikho kokufudumeza okufanelekileyo. Ukufudumala kubalulekile ukuqinisekisa ukuba umzimba ulungele kwaye ulungele ukwenza iintshukumo kuqeqesho. Ngaphandle kokufudumala okufanelekileyo, usengozini enkulu yokwenzakala.
Yenza ubuncinane imizuzu emibini ye-cardio ekhanyayo ukufumana isantya sentliziyo yakho kwaye ulungiselele izihlunu zakho ukusebenza. Emva koko landela ezinye imithambo yokushukuma. Ukuba awuqinisekanga ngento ekufuneka uyenzile ngexesha lokufudumala kwakho, qalisa ngeentshukumo ezicothayo, ezilawulwayo zobunzima bomzimba, ezifana nokuzivocavoca kwindlela oyikhethileyo.
Awunaso isicwangciso soqeqesho
Kwabanye, ukuhlala ukhuthazekile kulucelomngeni olukhulu xa usenza umthambo ekhaya. Kodwa ukunqongophala kwakho kwezimvo kunokuba kubi ngakumbi ukuba awunaso isicwangciso esiqinileyo.
Ngokuqhelekileyo, xa abantu bengena kwiseshoni yoqeqesho ngaphandle kwesicwangciso, babuyela kwindlela yokuzivocavoca abayenzileyo kwixesha elidlulileyo. Ngokuhamba kwexesha, ukwenza iintshukumo ezifanayo ngokuphindaphindiweyo kunokukhokelela ekulimazeni okugqithisileyo. Kwakhona, mhlawumbi awuzukubona nkqubela phambili ukuba unamathela kwindlela enye ngokuphindaphindiweyo.
Cinga ngokwahlula-hlula imisebenzi yakho ngamalungu omzimba. Ngokuzivocavoca ekhaya, kungcono ukutshintshana phakathi komzimba ophezulu kunye nomzimba ophantsi yonke imihla. Yiba nesicwangciso ekuqaleni kweveki nganye kwaye utshintshe imithambo yakho ekuhambeni kwexesha.
Umthambo wakho untsokothile kakhulu
Ukuzilolonga ekhaya ngezixhobo ezinqongopheleyo ngokuqinisekileyo kunokuba yinto emnandi. Kodwa njengokuba ungenaso isicwangciso soqeqesho, nawe awufuni ukuya kude kakhulu kwelinye icala kwaye wenze inkqubo enzima.
Ukuyila okuncinci kwindlela yakho yokuzilolonga ayiyonto imbi, kodwa awufuni ukuzalisa yonke inkqubo yakho ngemithambo entsonkothileyo ephefumlelwe yimithombo yeendaba zentlalo, ngakumbi ukuba ingaphaya kwenqanaba lokuqina kwakho langoku. Ukuba ezi ntshukumo zintsonkothile kakhulu kuwe okanye ukuba awunazo iindlela ezithile, oku kunokukhokelela ngokukhawuleza kukwenzakala okanye iingozi ngexesha loqeqesho lwakho.
Endaweni yokujonga izinto ezintsonkothileyo oza kuzama ngazo, zama ukutshintsha iireps zakho okanye wongeze ubunzulu. Endaweni yokwenza i-10 reps of squats, zama a I-AMRAP umzuzu omnye (uphinda-phindo oluninzi kangangoko kunokwenzeka).
Ubuchwephesha bakho abukho kwinqanaba
Ukuba uqhele ukuya kwiiklasi zoqeqesho ngemonitha elungisa ukuma kwakho, kunokuba nzima ukutshintshela kuqeqesho ngokwakho.
Ukuziqhelanisa nokubeka iliso kwindlela omi ngayo kuthatha ukuziqhelanisa, ngakumbi ukuba ayisiyiyo le nto uqhele ukuyenza kwindawo yokuzivocavoca. Kodwa nokwenza umthambo wobunzima bomzimba ngendlela engalunganga kunokukhokelela ekubeni a ukulayisha okudibeneyo okungonelanga, enokubangela intlungu edibeneyo okanye yemisipha ekuhambeni kwexesha.
Ukuba awuqinisekanga ngobuchule bakho, zama ukuziqhelanisa nomthambo ngamnye phambi kwesipili. Oku kuya kukunceda ukuba uhlawule ingqalelo kwiipatheni zakho zokuhamba. Okanye cinga ngokuqesha umqeqeshi wenyani.
Usebenzisa imathiriyeli yasekhaya
Zininzi iindlela zokuyila nezikhuselekileyo zokuzisebenzisa izinto zasekhaya kuqeqesho lwakho. Awunayo ibhari? Gcwalisa ubhaka ngezinto ezinzima. Akukho bunzima? Iitoti zesobho ziya kusebenza kwi-pinch.
Kodwa awufuni kulinga kakhulu ngeendlela zakho zokuzilolonga ekhaya. uxolo kodwa ukucinezela isofa ngemilenze mhlawumbi ayingombono olungileyo, nangona iimpembelelo zeendaba zoluntu zinokubangela ukuba ukholelwe njalo.
Ukuphakamisa izinto ngobuchule obungaqhelekanga okanye ubunzima obuhlukeneyo kunokubangela i-asymmetries emzimbeni wakho kunye nemithwalo engaqhelekanga kumalungu akho.
Zama ukufumana izinto ezifanayo ngobume kunye nobunzima onokuthi uzisebenzise ngexesha lokuzilolonga. Ukuba wenza i-bicep curls ngebhotile yamanzi, qiniseka ukuba ibhotile nganye igcwele umlinganiselo ofanayo wamanzi. Kwakhona, qiniseka ukuba izinto ozisebenzisayo zizinzile kwaye aziyi kwaphuka ngelixa uzisebenzisa.