Umsebenzi wasekhaya

-Delile

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Uma ubucelwe ukuthi unikeze isibuyekezo somzimba wakho, maningi amathuba okuthi ungaqala ukuxova zonke izinto ongazithandi ngawo. Izingalo zakho ezihlekisayo, umqulu okhalweni lwakho, bese kuba khona lawo mathanga. Ungayi nalapho, kusho u-Vicki Dellaverson, Ph.D., umongameli Wesikhungo Sokucwaninga Ngengqondo Yabesifazane kanye nodokotela wezengqondo ozinze e-Los Angeles, okholelwa ukuthi ukuqina kubalulekile ekwakheni ukuzethemba komzimba. Esikhundleni sokuhlobana nomzimba wakho njengaleso sithombe esingaphelele esibukweni, uthi, hlala emzimbeni wakho futhi ufunde ukuwuthokozela.

Leso sifundo sifezekiswa kangcono ngokuqeqeshwa kwamandla, okuthi, ucwaningo lukhombise, lusiza ukuthuthukisa isithombe somzimba sowesifazane kangcono kunokuhamba. "Amandla okwakha anika amandla," kuchaza uDellaverson. "Kusiza abesifazane ukuthi bashintshe indlela ababuka ngayo imizimba yabo." Uma owesifazane esewabonile amakhono omzimba wakhe, kusho uDellaverson, angase awubone njengomngane onamandla kunokuba abe yisitha. Ukufinyelela leli phuzu lokwamukelwa ngomzimba wakho "kusindisa amandla amaningi."

Isimiso sokuqeqeshwa kwamandla okusekelwe ekhaya esisethula lapha siklanywe u-Cheryl Milson, isazi sokuvivinya umzimba esizinze e-Los Angeles esifundisa amaklayenti amaningi e-Dellaverson ukuthi afake ukuqeqeshwa kwamandla ezimpilweni zawo. "Lesi simiso sisebenzisa amaqembu emisipha ayisisekelo ngempumelelo nangempumelelo," kusho uMilson. "Kuzosiza ukwenza ngcono isimo somzimba futhi kwandise ukuzethemba komzimba nokuqwashisa kanye nokwakha amandla namandla."

Ukuzivocavoca ngakunye kugcina ngendawo okugxilwe kuyo. "Ngokugxila efomini uzohambisana kakhulu nomzimba wakho," kuchaza uMilson, futhi lokho kuzokuvumela ukuthi uphakamise izinsimbi ezisindayo futhi uthole ukuzivocavoca okusezingeni eliphakeme. Kwabesifazane abacabanga ukuthi ukuqeqeshwa kwesisindo kuzobashiya bebukeka njengoHulk Hogan, uMilson uthi, "Asinayo nje i-testosterone yalokho." Cabanga ngalokhu kuqeqeshwa okugxile njengendlela entsha yokuzivocavoca nokuqala kobuhlobo obusha nomzimba wakho: ukwazisa lokho okungakwenzela kona. Ukuba "ngaphakathi" emzimbeni wakho nokugxila ekunyakazeni kuyisinyathelo sokuqala sokuyazisa.

Uhlelo: Lokhu kuzivocavoca kusebenza ngempumelelo noma ngabe ungumfundi osanda kuqeqeshwa ekuqeqesheni isisindo noma isandla esidala esinama-dumbbell. Ukuze uthole okuningi kulolu hlelo, sebenzisa amasethi ama-2 wesisindo esahlukahlukene, noma yikuphi kusuka kumakhilogremu angu-5-15. (Ngakho-ke, ngokwesibonelo, ungahle ube nesethi yama-5s kanye nesethi yama-10s.) Sebenzisa isisindo esinzima ngangokunokwenzeka ngenkathi ugcina ifomu elihle ukuqedela wonke ama-reps namaqoqo.

Isetshenziswa kanjani uhlelo: Yenza zonke izivivinyo eziyisi-8 ngokulandelana okusohlwini lwezikhathi ezi-3 ngeviki ngokushintshana kwezinsuku. Ukuze uthole okuningi ekuqeqeshweni kwakho, shintsha indlela owenza ngayo ukuzivocavoca ngendlela elandelayo: izinsuku ezimbili ngesonto, yenza amasethi ama-2-3 we-8-12 reps ekusebenzeni ngakunye, uphumule iminithi eli-1 phakathi kwamaqoqo. Zama ukusebenzisa izinsimbi ezilula: Yenza isethi eyodwa yazo zonke izivivinyo eziyisishiyagalombili ngokufanele. Hlela ukuphindaphinda okungu-8-12 kokuvivinya ngakunye bese usebenzisa isisindo esinzima. Bese uphinda isifunda izikhathi ezi-1 noma ezi-2 ngaphezulu. Ukuthuthuka: (1) Khulisa inani lesisindo osisebenzisayo, (2) nciphisa isikhathi esisele ngezinsuku owenza amasethi amaningi noma (3) engeza isethi yesithathu uma wenza amasethi ama-2 kuphela.

Kulungele: Qala ngemizuzu emi-5 yomsebenzi onezinga eliphansi. Isibonelo, ungagxuma intambo usebenzisa ukushova komshayisibhakela, wehle uphinde wehle izitebhisi, uthathe uhambo olusheshayo, umashe uzungeza indlu, noma ufake umculo nokudansa.

Yehlisa umoya: Qeda lokhu kuzilolonga ngokunweba nonke amaqembu amakhulu emisipha. Bamba ukwelulwa ngakunye okungenani imizuzwana engama-20 ngaphandle kokushaya.

Ukuqeqeshwa kwe-Cardio: Ungakhohlwa i-cardio! Khetha ukuzivocavoca okuthandayo, bese uhamba okungenani imizuzu engama-30 izinsuku ezingama-3-5 ngesonto. Ukuze uthole imiphumela emihle, shintsha isikhathi,

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