Izinhlelo zokuqeqesha
683 0 26.04.2020 (ukubuyekezwa kokugcina: 01.05.2020)
Muva nje, amahholo amaningi eRussia (hhayi eRussia kuphela) avaliwe ngenxa yalolu bhubhane. Futhi abantu abaningi babhekene nombuzo wokuthi bangaziqeqesha kanjani futhi bazigcine besesimweni esifanele ngesikhathi sokuzihlukanisa ekhaya noma ngaphandle. Uma ungomunye walabo abalahlekelwe ukufinyelela ejimini yabo yasekhaya (noma nje umuntu onqume ukuqala ukuqeqeshwa ekhaya), ke le ndatshana ingeyakho.
Futhi-ke, sibhekene nomsebenzi omncane: ukugcina ukwakheka ukuze singaphumi endlini (ngesimo se-kolobok) ngemuva kokuhlukaniswa. Inhloso enkulu: ukuthuthukisa ukusebenza kwakho kwezemidlalo nempilo. Empeleni, sizolwela owesibili. Imithwalo yemisebenzi yasekhaya ingahlukahluka futhi iphumelele. Futhi kunezindawo ezimbili eziyinhloko zokuqeqesha: amandla ne-aerobic.
Tabata
Ukuzivocavoca amandla kufaka phakathi ukuzivocavoca okuningi njenge-squats, push-ups nokunye ukunyakaza okufanayo. Kungenziwa ngesitayela se-classical (lapho senza khona izivivinyo ngokuphumula phakathi kwamasethi) noma ngesitayela seTabata, lapho izivivinyo zenziwa khona ngokuphumula okuncane nokuqina okukhulu.
Nasi isibonelo sokuzivocavoca okunjalo:
https://www.youtube.com/watch?v=Ai4LBsQ9b_o
Lokhu kuzivocavoca kuthatha isikhathi esincane futhi kukuvumela ukuthi usebenze wonke amaqembu amakhulu emisipha. Njengomthetho, bayisisekelo sokuzivocavoca ekhaya. Zonke izinhlelo zakudala kanye nokuzivocavoca umzimba, ungabona lapha.
Engami imizuzu engama-20
Futhi, ukusebenzisa okunjalo kungakhiwa ngokuphumula okuncane noma kungabikho nhlobo.
https://www.youtube.com/watch?v=gSD0FoYs7A0
I-Aerobic
Ukuzivocavoca umzimba lapho senza khona ukunyakaza okufana ne- "burpees" kuhlobene kakhulu nemithwalo ye-aerobic. Lokho akusikho okunzima kakhulu, ngokubuka ngokomzimba, kepha kuyakhathaza kakhulu. Nasi isibonelo sokuzivocavoca okunjalo:
https://www.youtube.com/watch?v=LDL5frVaL50
Umthwalo ohlanganisiwe
Uma sikhuluma ngokuthi iziphi izikhathi zokuqeqesha ezifaneleka kakhulu ngesikhathi sokuhlukaniswa, khona-ke ayikho impendulo eqondile, ngoba zombili zifanelekile. Futhi kuhle, badinga ukushintshwa. Futhi, kukhona ukusebenzisa lapho lo mthwalo ungahlanganiswa khona. Ngokwesibonelo:
https://www.youtube.com/watch?v=x-BvlPDgOps
Lo mthwalo ulungele ukushisa amafutha, ukuqinisa imisipha nokwandisa ukukhuthazela. Futhi uma ukuqeqeshwa kukhanseliwe ejimini yakho ngenxa ye-coronavirus, umthwalo onjalo uzoba enye indlela efanelekile. Ngaphezu kwalokho, kwabaningi kuzotholakala ukuthi ukujima okunjalo kungakhiqiza okungatheni kunokuzivocavoca ejimini. Vele uzame.
