Indlela Omata Bezitezi Zenjoloba Abavikela Ngayo Abasebenzisi Bejimu Ekulimaleni

Ufuna ukuhlala uphephile ngenkathi uzivocavoca. Njalo ngonyaka, ukulimala okuhlobene nokuzilibazisa okungaphezu kwezigidi ezingu-8 kwenzeka, futhi cishe amaphesenti angu-28 avela ekuweni. Izindawo ezishelelayo kanye nezitezi ezikhululekile zikubeka engozini. Umata wephansi werabha udala isithiyo esiqinile esimunca ukushaqeka futhi sivikele amalunga akho. Ucwaningo lubonisa ukuthi omata abamba ukushayisana bangakwazi kunciphisa ukulimala kwamalunga ngamaphesenti afinyelela ku-40. ukuthungwa okuthambile kuvikela umzimba wakho, kanti ubuso obuthungwe busiza ekuvimbeleni ukushelela.

Inzuzo	Umphumela
Ukumuncwa Kokwethuka	Ukucindezeleka okuncane emalungeni nasemathanjeni
Ukumelana Nokushelela	Ukushelela nokuwa okumbalwa ngesikhathi sokujima okujulukayo
Ukuphepha Okujwayelekile	Amathuba amancane okulimala okukhulu

Ungenza ijimu yakho iphephe ngokukhetha phansi okulungile.

Izinto Ezibalulekile Okufanele Uzicabangele

• Omata bephansi berabha badonsa ukushaqeka, banciphise ukulimala kwamalunga ngamaphesenti afinyelela ku-40. Lokhu kwenza ukujima kuphephe futhi kube ntofontofo.
• Izindawo ezithambile kuma-raber mat zinikeza ukumelana nokushelela, okusiza ukuvimbela ukuwa ngesikhathi sokuzilolonga okunzima, ikakhulukazi ezimweni zokujuluka.
• Ukukhetha ubukhulu obufanele bomatilasi werabha kubalulekile. Amamatilasi amakhulu angcono kakhulu ekuphakamiseni izisindo, kanti amamatilasi amancane afanele ukuzivocavoca okulula.
• Ama-raber mata kulula ukuwahlanza nokunakekela, ukukhuthaza inhlanzeko nokuphepha endaweni yakho yokuzivocavoca.
• Ukutshala imali phansi kwerabha esezingeni eliphezulu kuthuthukisa ukuzinza kokubili kubasebenzisi kanye nemishini, okuholela ekutheni isipiliyoni sokujima esiphephile.

Ukumuncwa Kokwethuka Nokuvikelwa Komthelela

Ukubopha Amalunga Namathambo

Udinga indawo ephephile uma ugxuma, ugijima, noma uphakamisa izinsimbi. umbhede wephansi ngerabha ikunika ukumuncwa okunamandla kokushaqeka. Isabalalisa amandla avela ekunyakazeni kwakho, ukuze amalunga namathambo akho ahlale evikelekile. Uma ufika ngemuva kokugxuma noma ukuwisa i-barbell, umata uvikela imilenze yakho, amaqakala nezinyawo. Lokhu kukusiza ugweme ubuhlungu nokulimala.

Abanikazi abaningi bejimu kanye nabasebenzisi bancoma omata benjoloba ngenduduzo yabo kanye nokuphepha kwabo. Omata abakhulu basebenza kahle kakhulu ngezisindo ezisindayo kanye nokuzivocavoca okunomthelela omkhulu. Kunciphisa ukucindezeleka emzimbeni wakho futhi kwenza ukujima kwakho kuphephe. ​​Ungabona ukuthi amacansi enjoloba asebenza kanjani qhathanisa nezinye izinto kuthebula elingezansi:

Izinto	Ukuvimbela Ukulimala	Ukuqina
Irabha	Kuphezulu ngenxa yokuqina nokubuyiselwa kokunwebeka	Kuhle kakhulu, kumunca amandla omthelela
Igwebu	Ubuso obuphansi, obungazinzile bezinsimbi	Ubuthakathaka, ucindezelekile ngenxa yemithwalo esindayo
I-PVC	Okumaphakathi, akumunci umthelela	Kuhle, kungaphuka ngaphansi kokucindezeleka

Ucwaningo lubonisa ukuthi phansi okubamba ukushaqeka kunganciphisa amandla aphezulu kuze kufike ku- 33.7% esinqeni kanye no-80% ekhanda ngesikhathi sokuwa. Lokhu kusho ukuthi uthola isivikelo esingcono samathambo namalunga akho.

• Iphansi lerabha kumunca amandla omthelela ngesikhathi semisebenzi enomthelela omkhulu.
• Kunciphisa ukucindezeleka emalungeni ngenxa yokuwa kwe-barbell esindayo kanye nokugxuma.
• Indawo enomcamelo igcina imilenze nezinyawo zakho zikhululekile.

Ukuphepha Kwezisindo Ezilahliwe

Ungase ukhathazeke ngokwehlisa izinsimbi ejimini. Umata werabha phansi uyakusiza ukuthi uhlale uphephile. Ucwaningo lubonisa ukuthi umata nciphisa ingozi yokulimala kusukela ekuweni, ikakhulukazi ekhanda nasesinqeni. Uma uphonsa isisindo, umata uyamunca ukushaqeka. Lokhu kuvikela umzimba wakho futhi kuvimbela imishini yakho ukuthi ingonakali.

Umati weLantise uhlukile ngokumunca kwawo ukushaqeka okuhle kakhulu. Ungawethemba ukuthi uzovikela amalunga namathambo akho ngesikhathi sokuzivocavoca okunzima. Uphinde uvikele nezingubo zakho zokuzivocavoca emifantwini nasezimbotsheni. Ukukhetha umati ofanele kwenza ijimu yakho iphephe futhi ikhululeke kakhudlwana.

Ukumelana Nokushelela Nokuvimbela Ukuwa

Ukubamba Okungaphezulu Okunesimo Esithambile

Udinga indawo ephephile uma uzivocavoca. Umata wephansi ngerabha onendawo ethambile ikunika ukubamba okungcono. Umata weLantise usebenzisa amaphethini edayimane kanye nezinhlayiya ukusiza izicathulo zakho zibambelele phansi. Lo mklamo ukukugcina uzinzile, noma ngabe uhamba ngokushesha noma ushintsha indlela. Ungazizwa uqiniseka ngesikhathi sokugxumagxuma, ukugxuma, noma ukushesha.

• Izindawo ezithambile kanye nama-bottom afakwe irabha kukuvimbela ukuthi ungasheleli, ikakhulukazi phansi okubushelelezi.
• Ubuchwepheshe obunezingqimba ezimbili obunezinto ezinamathelayo bunezela ukuzinza okwengeziwe ngesikhathi sokuzilolonga.

Amajimu amaningi akhetha omata abanalezi zici ngoba anciphisa ingozi yokuwa. Ungabona umehluko uma uqhathanisa phansi okubushelelezi nomata othungwe ngombala. Ukubamba komata kukusiza ukuthi uhlale ulinganisele futhi uphephile.

Izimo Ezimanzi Nezijulukayo

Ukuzivocavoca kuvame ukukujulukisa. Izitezi zingamanzi futhi zishelele. Umata werabha phansi uyakusiza ukuthi uhlale uphephile kulezi zimo. Amaphethini akhethekile ebusweni kumata weLantise asusa umswakama. Lokhu kugcina ungqimba oluphezulu lomile futhi kulula ukulubamba.

Udinga ukumelana nokushelela kokubili ejimini lasekhaya kanye nelebhizinisi. Abantu babo bonke ubudala kanye namazinga amakhono basebenzisa lezi zindawo. Iphansi eliphephile livikela wonke umuntu, kusukela kwabaqalayo kuya kubadlali. Omata bophansi berabhahlinzeka ukumuncwa kokushaqeka okuhle kakhulu kanye nezakhiwo zokungasheleli, ezibalulekile ekuvimbeleni ukuwa nokulimala ngesikhathi sokuzilolonga ngamandla aphezulu.
Icebiso: Hlola njalo phansi kwejimu yakho ukuthi imanzi yini ngaphambi kokuthi uqale ukuzilolonga. Umata owomile nonobuthi unikeza isivikelo esingcono kakhulu.

Ungathemba umata osezingeni eliphezulu ukuthi uzokugcina uphephile, noma ngabe phansi kumanzi. Lokhu kwenza ijimu yakho ibe yindawo engcono yokuzivocavoca.

Ukuzinza kanye nokusekelwa kokuhamba okuphephile

Ibhalansi Ngesikhathi Sokuzivocavoca

Udinga i- indawo ezinzile kuyo yonke i-exercise. Umata werabha phansi ukukunikeza ukwesekwa okudingayo ekuphakamiseni, ekuqiniseni i-cardio, nasekuqeqesheni ukusebenza kahle. Uma ume kumata, izinyawo zakho zibamba indawo. Lokhu kukusiza ukuthi ugcine ibhalansi yakho ngesikhathi sokuquleka, ukugxumagxuma, noma ukugxuma. Izinto zerabha eziqinile zimunca ukudlidliza kanye nokushaya, ukuze umzimba wakho uzizwe uzinzile futhi uphephile.

Ipuleti lokuhlola kanye nemiklamo enemibala emisha kumata asezingeni eliphezulu, njengomata weLantise, kwandisa ukubamba. Ungahamba ngokushesha noma ushintshe indlela ngaphandle kokushelela. Lokhu kwenza ukujima kwakho kuphephe futhi kukusiza ukuthi ugxile efomini yakho. Abasebenzisi abaningi bejimu babona ibhalansi engcono kanye nokushelela okuncane lapho besebenzisa umata onendawo engasheleli.

Isici	Incazelo
Indawo Engasheleli	Umklamo we-Checker-plate kuthuthukisa ukubamba futhi kunciphisa ukuwa
Ukumuncwa Komthelela	Ivikela amalunga akho futhi inciphisa imiphumela yokufika okuqinile
Ukulawula Ukudlidliza	Irabha eliqinile linciphisa ukuthuthumela futhi likugcine uzinzile

Icebiso: Yima embhedeni wakho ngaphambi kokuba uqale ukujima. Zizwe ukubamba nokusekela ngaphansi kwezinyawo zakho. Lesi sinyathelo esilula singakhulisa ukuzethemba kwakho futhi sikusize wenze kangcono.

Ukuqina Kwemishini

Ufuna imishini yakho yokujima ihlale isendaweni yayo ngesikhathi sokuyisebenzisa. Umata ophansi werabha uvimbela imishini nezisindo ukuthi zingashintshi. Indawo engasheleli igcina i-treadmill, ibhentshi, noma i-squat rack yakho izinzile, ngisho nangesikhathi semihlangano enzima. Lokhu kukugcina uphephile futhi kuvikela impahla yakho ekulimaleni.

Izifundo zibonisa ukuthi omata abamba ukushaqeka bathuthukisa ukuzinza kanye namandla okunciphisa ukushaya. Uma imishini yakho ingashukumi, ungaphakamisa okunzima futhi uzilolonge kakhulu ngaphandle kokukhathazeka kakhulu. Ukwakheka komata nakho kuyamunca umsindo, okwenza ijimu yakho ithule futhi ikhululeke kakhudlwana.

• Omata berabha thuthukisa ukuzinza kokubili abasebenzisi kanye nemishini.
• Zinciphisa ingozi yezingozi ngokugcina konke endaweni.
• Uthola indawo yokuzivocavoca ephephile nejabulisayo.

Ukunciphisa Ukukhathala Nokulawula Umsindo

Ukukhululeka Kwemisipha Namalunga

Ungase uqaphele ukuthi imilenze nezinyawo zakho ziyakhathala ngesikhathi sokuzilolonga isikhathi eside. Umata ophansi werabha uyakusiza ukuthi uhlale ukhululekile futhi uphephile. Ubuso obuthambile, obunwebekayo buvikela imisipha namalunga akho. Lokhu kusekela kunciphisa ukucindezeleka emzimbeni wakho, ikakhulukazi ngesikhathi sokunyakaza okunamandla njengokugxuma noma ukuphakamisa izinsimbi. Ungazivocavoca isikhathi eside ngaphandle kokuzwa ubuhlungu noma ukukhathala okungako.

Abacwaningi bathole ukuthi omata abalwa nokukhathala kunganciphisa ukungakhululeki kanye nokukhathala kwemisipha. Lawa mata asiza ukugeleza kwegazi lakho kangcono futhi anciphise ukuvuvukala emilenzeni yakho. Uzozizwa ubuhlungu obuncane ngemva kweseshini yakho. Mata asakaza ingcindezi ngokulinganayo, ukuze amadolo akho namaqakala akho angalimazi kangako. Ukuqhuma kwemvelo kwerabha nakho kumunca amandla, okuvikela amalunga akho ekulimaleni kwesikhathi eside.

• Omata abalwa nokukhathala banciphisa ukungakhululeki emilenzeni kanye nokukhathala kwemisipha ngesikhathi sokuzilolonga isikhathi eside.
• Iphansi lerabha lisiza ukuvimbela ubuhlungu bamalunga futhi igcina umzimba wakho uphilile.
  Icebiso: Yima embhedeni wakho ngesikhathi sekhefu ukuze unike imilenze yakho ukuphumula futhi ugcine amandla akho ekhuphukile.

Izindawo Zokuzivocavoca Ezithule

Umsindo ungaba yinkinga ezindaweni zokuzivocavoca ezimatasa. Izisindo eziwile kanye nezinyawo ezigijimayo zenza imisindo ephezulu. Umata ophansi wezambathisi usiza ukulawula lo msindo. Izinto eziwugqinsi zimunca umsindo ovela ekuphakamiseni okunzima kanye nokunyakaza okusheshayo. Ungajabulela ukujima okuthule, kanye nabanye abakuzungezile.

Amajimu amaningi asebenzisa omata abancane okungenani amasentimitha amathathu kuya kwamane. Lawa mata vimba umsindo ovela ezisindweni eziwile kanye nemishini. Ungabona ukuthi izinhlobo ezahlukene zephansi lerabha ziqhathaniswa kanjani kuthebula elingezansi:

Uhlobo Lwephansi Lerabha	Ubukhulu	Izakhiwo Zokunciphisa Umsindo
Ama-Rubber Rolls	8mm–15mm	Kuhle kakhulu ekunciphiseni umsindo wokushaya ovela ezisindweni nasezinyathelweni.
Amathayili Enjoloba Axhumeneyo	3/8" noma ngaphezulu	Ukulawula umsindo okuhle futhi kulula ukuyifaka.
Omata Bezitebhisi Ezinzima	3/4"	Kuhle kakhulu ekuthuliseni umsindo omkhulu futhi kuqina kakhulu.

Ungenza ijimu yakho ibe indawo engcono ngokukhetha umata ofanele. Umata weLantise unikeza ukumuncwa komsindo okuhle kakhulu, okulungele izindawo ezihlanganyelwe njengezindawo zokuzivocavoca zasekhaya noma izitudiyo zokuzivocavoca.

Ukuqina, Ukuhlanzeka, kanye Nokunakekelwa

Ukumelana Nokuguguleka Nokuklebhula

Ufuna ukuthi iphansi lakho lejimu lihlale iminyaka eminingi, ngisho noma lisetshenziswa kakhulu. Umata werabha wekhwalithi ephezulu umelana nokuzivocavoca okunzima kanye nokuxinana kwezimoto ejimini. Ungawethemba ukuthi uzophatha izinsimbi eziwile, izinyawo zokugijima, kanye nemishini esindayo ngaphandle kokuklebhuka noma ukuklebhuka. Umata weLantise usebenzisa izinto eziqinile kanye nomklamo ojwayelekile, ngakho-ke ungashintsha izingxenye ezigugile kuphela uma kudingeka. Lokhu kukongela imali futhi kugcina ijimu yakho ibukeka intsha.

• Uphansi lwerabha lungahlala isikhathi eside kusukela Iminyaka emi-5 kuya kweyi-15 ngokunakekelwa okufanele.
• Irabha esetshenziswe kabusha esezingeni eliphezulu ibhekana nezidingo zezikhungo zokuzivocavoca ezimatasa.
• Ubukhulu obufanele kanye nokulawula ikhwalithi yomata okusizayo kuhlala iminyaka emi-5-8 ezindaweni ezinabantu abaningi.
• Omata abanakekelwe kahle bangahlala iminyaka eyi-12, ngisho nasezindaweni zokuzivocavoca ezimatasa.
• Omata berabha melana nezinkulungwane zamakhilogremu kwemishini kanye nemisebenzi enomthelela omkhulu.

Uthola ikhambi elihlala isikhathi eside elivikela ukutshalwa kwezimali kwakho futhi ligcine ijimu yakho iphephile.

Ukuhlanza Okulula

Ukugcina ijimu yakho ihlanzekile Kubalulekile empilweni nasekuphepheni. Umata ophansi werabha wenza lo msebenzi ube lula. Awudingi amathuluzi akhethekile noma amakhemikhali aqinile. Vele ushanele, uhlanze, bese usula indawo. Umata weLantise awungeni manzi futhi awunamabala, ngakho awumunci umjuluko noma ukuchitheka. Lokhu kusiza ekuvimbeleni ukukhula kwamagciwane kanye nesikhunta.

• Ukuhlanza phansi kwerabha kulula futhi ngokushesha.
• Ukuhlanza njalo kugcina omata ngibukeka kahle futhi ngisebenza kahle.
• Omata abahlanzekile bayasiza ekuvimbeleni ukushelela futhi bagcine ijimu yakho ihlanzekile.
• Amacansi angangeni manzi vimbela umswakama ukuthi ungangeni, okwenza kube lula ukusula.
• Izindawo ezingabangeli amabala zigcina ijimu yakho ibukeka iyintsha.
  Icebiso: Beka isimiso sokuhlanza njalo ukuze ugcine ijimu yakho iphephile futhi wandise impilo yephansi lakho.

Iphansi lokuzivocavoca elihlanzekile nelinakekelwe kahle lisiza wonke umuntu ukuba ahlale ephilile futhi eqiniseka ngesikhathi sokuzivocavoca.

Ukukhetha i-Rubber Floor Mat efanele

Ubukhulu kanye nobuningi

Udinga ukucabanga ngokujiya nobukhulu lapho ukhetha umata werabha phansi. Omata abakhulu bakunikeza isivikelo esengeziwe. Basebenza kahle kakhulu ezisindweni ezisindayo kanye nokuzivocavoca okunomthelela omkhulu. Omata abancane bafanelana nokuzivocavoca okulula kanye nokwelula. Ubukhulu bomata nabo bubalulekile. Omata abanamandla aqinile basekela imishini esindayo futhi bahlala isikhathi eside. Omata abanamandla aphansi bazizwa bethambile kodwa bangase bangavikeli kahle.

• Khetha omata abajiyile bokuphakamisa izisindo noma uma uvame ukwehlisa izisindo.
• Khetha ubukhulu obuphakathi bokuzivocavoca kwe-cardio noma okuxubile.
• Sebenzisa omata abancane uma wenza i-yoga noma welula umzimba.

Ubukhulu nobukhulu obufanele kukusiza ukuthi uhlale uphephile futhi ukhululekile. Uthola nokuvikela umsindo kanye nokusika okungcono ejimini lakho.

Izici Zemisebenzi Ehlukene

Kufanele uvumelanise umata wakho nesitayela sakho sokuzivocavoca. Umsebenzi ngamunye udinga izici ezahlukene. Nazi ezinye izeluleko:

1. Phakamisa izinsimbe ezisindayo: Funa i omata abanamandla aphezulu kanye nemiklamo exhumene. Lawa mata agcina izinsimbi ezisindayo zizinzile futhi avikele phansi kwakho.
2. Ukujima Okunethonya Eliphezulu: Khetha omata abanamandla okumunca ukushaqeka kanye nokulawula umsindo. Lezi zici ziyasiza ngesikhathi sokugxuma noma ukunyakaza okusheshayo.
3. Ukuzivocavoca Kweqembu noma Ukujima Okuxubile: Khetha omata ababamba kahle futhi abanomcamelo olinganiselayo. La mata asekela izinhlobo eziningi zokuzivocavoca.

Udinga futhi ukucabanga ngobukhulu kanye nesimo sejimu yakho. Linganisa indawo yakho ngaphambi kokuthenga. Ama-mat amaningi afika ngamathayela, amashidi, noma izingcezu ezixhumene. I-Lantise mat inikeza ubukhulu obungenziwa ngezifiso kanye nomklamo we-modular. Ungamboza izindawo ezinkulu noma ezincane bese ushintsha izingxenye ozidingayo kuphela.
Icebiso: Khetha umata ofanelana nokubukeka kwejimu yakho. Ungathola imibala eminingi, amaphethini, kanye nezinketho ezinobungani nemvelo.

Umata omuhle wephansi werabha wenza ijimu yakho iphephe, ihlanzeke, futhi ikhululeke kakhudlwana kuyo yonke i-exercise.

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Uzivikela wena nabanye uma ukhetha umata werabha ofanele ejimini yakho. La mata anikeza Ukumelana nokushelela, induduzo, futhi kusiza ukugcina indawo yakho ihlanzekile. Zimunca umthelela, zinciphise umsindo, futhi zihlala iminyaka. I-Lantise Heavy-Duty Rubber Floor Mat ivelele ngokuphepha kanye nokuphepha. ukuqina. Hlola phansi kwakho kwamanje bese ubona ukuthi kuyahlangabezana yini nalezi zindinganiso.

Isici Esiyinhloko	Inzuzo
Ukuqina	Imelana nokusetshenziswa kakhulu
Ukumuncwa Kokwethuka	Kuvikela amalunga futhi kunciphisa ukulimala
Ukulungiswa	Kulula ukuhlanza nokunakekela

Yenza ukuphepha ejimini kube yinto eza kuqala kuwe namuhla.