Sebenzela Ekhaya: Izingcezu ezi-5 eziPhezulu Zezinto Zokuzivocavoca Zasekhaya Ozidingayo

-Delile

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Yebo, yebo. Kumnandi ukuzivocavoca ekilabhini-kukhona ukuhlangana, umculo ovuselelayo, umqondo wokuthi awuwedwa emizamweni yakho-kepha kwesinye isikhathi intombazane ifuna nje ukusebenzela ekhaya, bese igcina imali encane. Ngakho-ke idingani yonke indawo yokuzivocavoca ekhaya? Sabuza UDavid Kirsch, umqeqeshi osaziwayo abafana no-Heidi Klum, uLiv Tyler, u-Anne Hathaway no-Faith Hill, kanye nomsunguli we-David Kirsch Wellness Co. e-New York City, ukuze abhale izingcezu ezinhlanu eziphezulu zemishini yokuzivocavoca ekhaya. Nakhu okudingayo ngempela ukuze usebenze ekhaya-nokuthi kungani.

1. Ibhola lemithi. Amabhola wezokwelapha ahle ngoba angasetshenziselwa ukuhamba njengamaphaphu, ukuzivocavoca kwe-abs kanye neziqinisi zomgogodla neziphansi. Okwakho kufanele kube phakathi kwamakhilogremu ama-4 kuye kwayi-10, kuya ngezinga lakho lokuqina. "Ngiyabathanda ngenxa yokusebenza kwabo ngezinto eziningi nokuthi abathathi isikhala esiningi," kusho uKirsch. Zama le slam ye-slammin 'moveball slam ukuze usebenze isinqe sakho, umongo nemilenze.
2. Ukuqina kwebhola. Ebizwa nangokuthi ibhola lokumelana, ibhola eliwumgogodla noma ibhalansi, leli bhola elikhulu lolwandle-njengemishini yengeza ukuqhuma okukhulu ekusebenzeni kwakho. "I-pushup evamile ithuthuke kakhulu futhi inselele eyenziwa ebholeni elizinzile," kuphawula uKirsch. Kungani? Ngenxa yokuthi ingaphezulu alizinzile, okusho ukuthi kufanele usebenze kanzima ukuze uhlale uqondile-okusho ukuthi uhlanganisa imisipha yakho eyinhloko ngakho konke ukunyakaza okukodwa. Khahlela i-abs yakho notch ngalezi zinyathelo ezintathu zokuqina kwebhola. Zibonele ngokwakho ngalo mjikelezo we-toning womzimba wonke.
3. Amashubhu okumelana noma amabhande. Lawa mabhande enjoloba amade (amanye anamashubhu, amanye abanzi futhi ayisicaba) awesabisi kakhulu kunezisindo futhi aguquguquka kakhulu-ungaqondisa amankonyane, amathanga, ama-glute, ama-biceps nama-tricep anezinhlobonhlobo zokunyakaza. Futhi abathathi ndawo nhlobo. Nakhu ukuthi kungani besebenza nokuthi bangasebenza kanjani.
4. I-foam yama-foam. Leli bhubhu elide elijiyile aligcini ngokwelula nje, noma liyithuluzi eliyinhloko lokugcina izicubu zomzimba. Ungakwazi futhi ukuyisebenzisela izivivinyo ezifana nale nselelo ye-tricep dip. Ungathola ama-roller ezinhlobonhlobo zobukhulu, osayizi, kanye nobukhulu ku-Amazon.com.
5. Izitebhisi. Izitebhisi zinhle ukwenza amaphaphu, ukunyusa ama-step-up, noma ukumane uthole ukujima kwe-cardio ngaphandle kwe-treadmill ebizayo ngokugijima wehle uphinde wehle izikhathi ezimbalwa. Uma uhlala ekhaya elinesitezi esisodwa ongaziboni izitebhisi, lokho akuzona izaba zokweqa i-cardio-ungakwazi njalo ukugijima uzungeza indawo, noma uhlanganise nojekhi be-jumping noma i-jump rope ukuze ugcine ukujima kwakho kuyinselele futhi. okusha.

IBHONASI: Faka lawa ma-DVD amasha wokuzivocavoca eqoqweni lakho lokuzivocavoca ekhaya.

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