Ngaba kukho umzuzu xa usenza imisebenzi yasekhaya kwaye ngokukhawuleza, kukho intlungu emqolo wakho? Okanye mhlawumbi xa ulele, kwaye uzama ukujika kwaye ngokukhawuleza, umqolo wakho ongezantsi udubula ngeentlungu? Sonke besikhona: iintlungu ezisifumanayo xa sizama ukuphakamisa into. Ke into esiyidingayo ngoku zezinye Ukuzivocavoca ekhaya kwiintlungu ezisezantsi .
Ukugxininisa kwimisipha yomqolo ongezantsi, isisu, kunye nezinqe kuya kukhokelela kuzinzo olungundoqo oluya kunceda olu qeqesho lwasekhaya. Okungcono kakhulu, ngelixa siyi-WFH, sinokwenza imithambo yasekhaya ngenxa yeentlungu ezisezantsi zomqolo ilinen yethu yesilivere. Okufuneka ukwenze kukunikela malunga nemizuzu engama-20 ukuya kwisiqingatha seyure kwezi Ukuzivocavoca kwiintlungu ezisezantsi ekhaya , kwaye ngaphambi kokuba ubuyele emsebenzini, intlungu yakho yangasemva iya kuba ncinane kakhulu. Nalu uluhlu lwemithambo yethu ye-WFH yeentlungu ezisezantsi zomqolo.
Nye. Ikati kunye neNkomo yokuzilolonga
Mbini. Izandiso zangasemva zokuSebenza
3. Iibhulorho zeGlute ziNcedisa ukuNciphisa iintlungu ezisezantsi
Isine. I-FAQ: Ukuzivocavoca kweKhaya kwiintlungu ezisezantsi
Ikati kunye neNkomo yokuzilolonga
Umthambo wekati kunye neNkomo uyafudumeza umzimba wakho kwaye izisa ukuhamba okukhulu kumqolo wakho ngelixa ukunika umva wakho nentamo ukolula kakuhle . Ikwavuselela kancinci ilungu lesisu sakho.
Qala ngokuhamba ngazo zone umethi. Qinisekisa ukuba izandla zakho zikwinqanaba elifanayo negxalaba lakho. Izandla zakho kufuneka zijonge phezulu kwimethi. Ngoku tshonile umqolo wakho ngelixa uhambisa intloko kunye neempundu zakho phezulu. Phumla imizuzwana embalwa ngaphambi kokutsala yakho buyela phezulu kwaye ujonge phantsi intloko yakho emhlabeni. Ngalo lonke ixesha usuka kwenye indawo uye kwenye, qiniseka ukuba uhlala uphefumla.
Ingcebiso: Yenza lo msebenzi kuqala kusasa ukuze a umqolo onamandla osezantsi kwaye uqiniseke ukuba ngelixa usuka ikati ukuya kwinkomo yokuma , inguqu iyacotha.
Izandiso zangasemva E imithambo
Izandiso zangasemva zi indlela enkulu yokuqinisa izihlunu ezisezantsi . Ngelixa usenza lo msebenzi, uya kuguquguquka kwakhona yomeleza imisipha kwimpundu, esinqeni nasemagxeni.
Lala ngesisu emethini. Beka izandla zakho ecaleni kwesifuba sakho kwaye uphakamise isifuba sakho ngelixa uphefumlela ngaphakathi. Zama ukunyuka kangangoko unako kwaye ubambe indawo yokumisa imizuzwana emihlanu. Ngoku khulula uxinezeleko ezingalweni zakho kwaye ubuyele kwindawo yokuqala ngelixa uphefumlela ngaphandle.
Ingcebiso: Unga qhubeka uqhubela phambili kwizandiso ezingasemva . Okokuqala, zama ukwenza i-half-back stretch. Kwinqanaba elilandelayo, zolule iingalo zakho ngokupheleleyo. Kwinqanaba lesithathu, gcina iingalo zakho kwii-90 degrees kwaye ngaphandle kwenkxaso yayo, phakamisa umzimba wakho ophezulu. Ungazama ukugcina izandla zakho phambili kwaye uphakamise umzimba wakho ongaphezulu.
Iibhulorho zeGlute ziNcedisa ukuNciphisa iintlungu ezisezantsi
Lo msebenzi yindlela ebalaseleyo ukuphucula ukuhamba kwakho kwe-hip ngaxeshanye, ukuqinisa umqolo wakho . Ukuba wenza lo msebenzi ngokuchanekileyo, uya kuziva ukutshisa kwi-glutes yakho kunye nokuhambelana, uya kukwazi ukuphucula uluhlu lokuhamba.
Lala emethini imilenze yakho yomibini igobile kwaye iintende zakho zibe kwicala lesinqe sakho. Ngoku cofa imilenze yakho kwaye ubaqhubele phezulu njengoko unako xa uphefumla. Ngelixa utyhala i-glutes yakho, qiniseka ukuba umva wakho awunyanzelwanga. Ngoku bamba indawo imizuzwana emihlanu, uphefumlele ngaphandle kwaye ubabuyisele kwindawo yokuqala. Ungasebenzisa a I-loop band loop ukuqinisekisa ukuba imilenze yakho isondelelene.
Ingcebiso: Njengoko uziva ukhululekile kunye neebhulorho ezisisiseko ze-glute, unokuzama ukuhluka. Xa utyhala i-glutes yakho, zama ukolula umlenze omnye phezulu, uwuhlise kwaye uhambise i-glutes yakho kwindawo yokuqala. Olu tshintsho luya kuqinisa ngakumbi i-glutes yakho, i-hips, i-core jikelele kunye nomva wemilenze yakho.
I-FAQ: Ukuzivocavoca kweKhaya kwiintlungu ezisezantsi
Q. Ziziphi izinto omele uzigcine engqondweni xa usenza imithambo yasekhaya yeentlungu ezisezantsi?
KUYA. Ngelixa kukuhle ukuzilolonga ekhaya, siyakholelwa ekudibaneni nogqirha phambi kokuba uqalise naluphi na uhlobo lomthambo, ngakumbi ukuba unayo imbali yezonyango. Kodwa ukuba ulungile ukuhamba ke ukuthatha amanyathelo omntwana kulawulo lwakho lokuzilolonga yindlela eya phambili njengoRadhika Talsania, umqeqeshi wokomelela komntu kwiCult. Fit, uMumbai uyachaza. Kukho izinto ezintathu ekufuneka uzigcine engqondweni xa ufika kuzo ukusebenzela ekhaya iintlungu ezisezantsi. Okokuqala, ukulandelelana kwe imithambo imiba kakhulu xa ifika imithambo esezantsi okanye ngayo nayiphi na imithambo ngalo mba.
Qala ukusuka kwimithambo emincinci kwaye kancinci kancinci uyinyuse. Into yesibini ebalulekileyo yindlela yokuma kunye nobuchule. Umntu akanakukwazi ukungahambi kakuhle apha, ngakumbi ngeentlungu ezisezantsi. Eyesithathu kukuphindaphinda kunye nenani lamaxesha onokwenza ngawo imithambo yonke imihla . Ke ukuba usaqala, ungagcina ubunzulu buphantsi kunye nenani lamaxesha ophinda intshukumo phezulu. Kwakhona, ukusebenza kanye ngosuku ekuqaleni kuya kukunceda ukukhulula kwiintlungu ezisezantsi.
Nangona kunjalo, ukuba wenza uhlobo olunye kuphela lomthambo olufana nolwandiso lwangasemva, ukusebenza emva kweeyure ezintathu ukuya kwezine kunokunceda philisa womeleze umqolo wakho .
Q. Zeziphi imithambo ekufuneka ziphetshwe xa uneentlungu ezisezantsi?
KUYA. Kuxhomekeke kubukhulu bentlungu. Ukuba ufumana a umgangatho ophezulu weentlungu ezisezantsi kunye nokungakhululeki okuninzi, ukungqengqa emqolo yeyona mpendulo ilungileyo. Nangona kunjalo, kanye wena Thetha nephysiotherapist yakho okanye ugqirha wakho kwaye bakunika imvume yokuya phambili, unokufuna ukwenza izinto ezisisiseko imithambo eyomelezayo nangoku. Ngexesha leentlungu ezisezantsi, umntu kufuneka aphephe nayiphi na imithambo ye-plyometric, i-HIIT, okanye naluphi na uhlobo lomthambo olunempembelelo kwaye endaweni yoko ugxininise ekuhambeni kwaye kubalulekile. imithambo eyomeleza umqolo osezantsi , utsho uTalsania.
