Umgangatho werabha

Imiphezulu yomgangatho ngerabha (njengeepateni zedayimani, iipateni zemali, kunye nemiphezulu enemibala) ibonelela ngemilinganiselo ephezulu kakhulu yokungqubana, ithintela ngokufanelekileyo abakhweli, abasebenzi, kunye neenqwelo zemithwalo ukuba zingatyibiliki nokuba zimanzi, zinamafutha, okanye zicociwe. Oku kubalulekile kwiindawo ezityibilikayo ezifana neendawo zokufaka imithwalo, iikhawuntara zokungena, iindawo zokujonga ukhuseleko, izindlu zangasese, amasango okukhwela, kunye neendawo zokutyela. Ukuphucula ukhuseleko: Kunciphisa kakhulu umngcipheko wokwenzakala ngengozi kubakhweli kunye nabasebenzi kunye neengxabano zoxanduva ezibangelwa kukutyibilika. Irabha ithambile kakhulu kwaye ikhululekile, inokuqina kwendalo, enokubonelela nge-cushion yeenyawo kubakhweli kunye nabasebenzi (njengokungena, ukhuseleko, kunye nabasebenzi bevenkile) abama, bahamba, okanye bame emgceni ixesha elide, inciphisa ngempumelelo ukudinwa kwemilenze kunye namalungu. Ukuqina okuncinci kukwanceda ekunciphiseni impembelelo yezinto ezifana neesutikheyisi kunye neetroli xa ziwela ngengozi, kunciphisa umonakalo kwizinto. Ukuqina okuphezulu kunye nokumelana nokuguguleka, izikhululo zeenqwelo-moya zinyamezela amashumi amawaka okanye amakhulu amawaka abakhweli kunye nenani elikhulu leenqwelo zemithwalo yonke imihla. Iiplanga zerabha eziqinileyo (ingakumbi imiqulu yerabha enobunzima obuphezulu okanye izitena ezixineneyo) zinokumelana nokuguga kakhulu, uxinzelelo olunzima, kunye nemithwalo eqengqelekayo, kwaye akulula ukuziqhekeza, ukuziguqula, okanye ukuzicinezela ziphume iimbobo ezingapheliyo.

Ububanzi buyi-1-2 yeemitha, kwaye ubude bunokwenziwa ngokwezifiso, obufanelekela ukutyibilika ngaphandle komthungo phezu kwendawo enkulu enombono ofanayo. Kukwakho noyilo oluyimodyuli (oludla ngokuba yi-50cm×50cm), kwaye umonakalo wendawo ungatshintshwa ngokwahlukeneyo, ngeendleko zokulungisa eziphantsi. Ukhuseleko kunye nokulwa nokuwa: uyilo lobume bomphezulu (njengeedayimani kunye namasuntswana) luphucula ukungqubana, kwaye akukho lula ukutyibilika nokuba ubila okanye ufefa ngamanzi. Ukufunxa kunye nokufunxa umothuko: kunciphisa umonakalo kumalungu abangelwa kukutsiba kunye nefuthe lezixhobo, kufanelekile kuqeqesho oluphezulu olufana ne-HIIT kunye nokuphakamisa iintsimbi. Ulawulo lwengxolo: funxa isandi sokufika kwezixhobo kunye neenyawo, kwaye kunciphisa ukuphazamiseka kwendalo engqongileyo. Ihlala ixesha elide kwaye ayigugi: ayigugi kwaye ayikrazuki, inokumelana noxinzelelo olunzima lwexesha elide (njengee-barbells, ii-treadmills), kwaye ubomi benkonzo bunokufikelela kwiminyaka engaphezu kwe-10. Kulula ukuyicoca: ayingeni manzi kwaye ayikrazuki, imihla ngemihla kufuneka isulwe nge-mop kuphela, kwaye amabala aqinileyo anokunyangwa ngesepha engathathi cala.