I-12 Ukuzivocavoca Okujabulisayo Kwe-Cardio Edingeka Kakhulu Ekhaya

Amagama Amahle Kakhulu Ezingane

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Usuku Lokuzalwa:

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Ngithumele Nge-Imeyili Khombisa Esizeni

Uma udinga i-sweat sesh enhle kodwa ungakwazi ukuya ejimini, ukujima kwasekhaya kungase kuzwakale njengenketho yesibili. Impela, ungaphakamisa ama-dumbbell futhi uqhume a ipulangwe elinezinhlangothi ezine , kodwa kuthiwani nge-cardio? Kuthiwani ngalokho kuzizwa ujabule, ukukhala komculo, ukuphampa i-endorphin okwenza inhliziyo yakho ishaye ngamandla? Izindaba ezimnandi: Okunye ukusebenza kanzima kwenhliziyo nemithambo yegazi kungenziwa ku-6 x 2 i-yoga mat egumbini lakho lokuphumula.

Yiziphi Izinzuzo Zokuzivocavoca kwe-Cardio?

I-Cardio, noma ukuvivinya umzimba kwe-aerobic, kubalulekile empilweni enhle. Ukuzivocavoca umzimba kuzosiza ukugcina inhliziyo yakho, amaphaphu kanye nesimiso sokujikeleza kwegazi silingana futhi sisebenza. I-Cardio ilungele inhliziyo, kusho umqeqeshi womuntu we-L.A UDanny uyagxuma . Futhi inhliziyo eqinile iyisihluthulelo sokuphila isikhathi eside. Lolu hlobo lokuzivocavoca lukhuthaza ukujikeleza kwegazi okunempilo, lunikeza ukuthuthukiswa kwama-endorphin futhi lwandise umthamo wamaphaphu. Futhi kuyindlela enhle yokunciphisa ingozi yesifo senhliziyo, isifo sikashukela kanye ne-cholesterol ephezulu.

Uma kubhangqwe ngobuhlakani nemisebenzi ye-anaerobic, njengokuphakamisa izinsimbi, i-cardio ingaba yinzuzo nakakhulu. Ukusiza ukuchaza lokhu, u-Saltos uthanda ukubheka i-cardio njenge-dessert ngemva kwesifundo esikhulu. Izitolo zakho ze-glycogen––amandla umzimba wakho uwagcina ezicutshini––zisetshenziswa kangcono ekuphakamiseni isisindo esiningi njengokuqeqeshwa kwamandla. Lokhu kungenxa yokuthi ukuzivocavoca kwe-anaerobic kuhlanganisa ukuqhuma okusheshayo kokunyakaza okwenziwa ngomzamo omkhulu isikhathi esifushane. Ukuze uqedele lolo hlobo lokuvivinya umzimba, umzimba wakho uvutha ngamandla atholakala kushukela (owaziwa nangokuthi ushukela olula okhiqizwa kuma-carbohydrate). Ukwenza i-cardio ngemva kokuzivocavoca okuhle kwamandla kuvumela umzimba wakho ukuthi ungene ezitolo zamafutha, lapho ungaqala khona ukubona ushintsho esisindweni sakho. Ngezansi, ukuqeqeshwa kwamandla kanye ne-cardio kuhle ngokwazo, kodwa uma kwenziwa ndawonye ngendlela efanele, kuyamangalisa.

Ukuze ulungise ukuqina kwakho ekhaya, khetha izivivinyo ezinhlanu ozithandayo ohlwini olungezansi bese uqedela imizuliswano emithathu usebenzisa inombolo enconyiwe yokuphindaphinda umnyakazo ngamunye. Ukuze uqale, zama ukuhamba ngebhayisikili ngokusebenzisa izivivinyo ezinezinkanyezi ezinhlanu umqeqeshi wethu oyisakhamuzi u-Danny athanda kakhulu (ompompi bezinzwane, ukugijima ngendlela eyisikwele, ojeke bepulangwe, intambo yokugxuma kanye nesibhakela sethunzi). Ukuze uthole imvamisa, landela isiqondiso sakhe esilula ukusikhumbula: Yenza izinhlobo ezimbili ezinde ze-cardio (imizuzu engu-30 ubuningi) kabili ngeviki. Yenza ukuqhuma okufushane kwe-cardio (imizuzu eyi-15 ukuya kwengama-20 ubukhulu) kathathu ngeviki. Ukuqhuma okufushane kufanele kuhlanganiswe ekupheleni kwezinsuku zokuqeqesha amandla. Yilokhu engikuncoma kuwo wonke amaklayenti ami. Ilungele ukusetshenzwa Camila Coehlo ? Masenze lokhu.

OKUhlobene: 12 Izivivinyo Zesisindo Zamahhala Ongayenza Egunjini Lakho Lokuhlala

1. Amadolo Aphakeme

Isinyathelo 1: Yima izinyawo zakho zihlukene ngobubanzi be-hip. Phakamisa idolo lakho kwesokunxele ulibeke esifubeni sakho. Yehlisa ngokushesha futhi ushintshe, ulethe idolo lakho langakwesokudla esifubeni sakho.

Isinyathelo sesi-2: Sheshisa izinto ngenkathi ugcina isimo futhi ushintshanisa imilenze. Kufanele ngabe uhamba ngesivinini esikhulu, njengokungathi uyagijima.

Isinyathelo sesi-3: Qhubeka nalo mnyakazo imizuzwana engama-30 kuya kwengama-60. Phumula futhi uphinde.

2. Ukukhahlela Izinqe

Isinyathelo 1: Yima izinyawo zakho zihlukene ngobubanzi be-hip. Letha isithende sakho sokudla sifike esinqeni sakho. Yehlisa ngokushesha bese ushintsha, ulethe isithende sakho esingakwesokunxele phezulu esinqeni sakho.

Isinyathelo sesi-2: Sheshisa izinto ngenkathi ugcina isimo futhi ushintshanisa imilenze. Hlala emabholeni ezinyawo zakho njengokungathi ugijima endaweni.

Isinyathelo sesi-3: Qhubeka nalo mnyakazo imizuzwana engama-30 kuya kwengama-60. Phumula futhi uphinde.

3. Ompompi Bozwane

Isinyathelo 1: Yima izinyawo zakho zihlukene ngobubanzi be-hip, ubhekane nezitebhisi zakho, isitebhisi noma ngisho nebhola lebhola lezinyawo elidala.

Isinyathelo sesi-2: Jog endaweni bese unyusa unyawo lwangakwesokudla ukuze uchofoze phezulu kwento ephambi kwakho. Ngasikhathi sinye yehlisa bese unyusa unyawo lwangakwesokunxele ukuze uchofoze phezulu kwento ephambi kwakho. Khulisa isivinini sakho kuze kube yilapho ugxuma emabhola ezinyawo zakho.

Isinyathelo sesi-3: Qhubeka nalo mnyakazo imizuzwana engama-30 kuya kwengama-45. Phumula futhi uphinde.

4. Amajeke Agxuma

Isinyathelo 1: Yima izinyawo zakho zihlangene, izingalo zikhululekile emaceleni akho.

Isinyathelo sesi-2: Goba kancane amadolo akho futhi ugxume phezulu, welule izinyawo zakho zize ziqhelelane ngobubanzi bamahlombe. Gcina izingalo zakho ziqondile, kanyekanye uzelule bese phezu kwekhanda lakho.

Isinyathelo sesi-3: Gxumela emuva endaweni yokuqala, ulethe izinyawo zakho futhi izingalo zakho zibuyele ezinhlangothini zakho. Qedela ukuphindaphinda okungu-20 okuphelele. Phumula futhi uphinde.

5. Ama-Plank Jacks

Isinyathelo 1: Qala kuzo zonke ezine ngokucindezela phezulu ngezandla zakho ngezansi kwamahlombe akho. Gcina umhlane wakho uqondile futhi umgogodla wakho uhlanganyele.

Isinyathelo sesi-2: Gxuma imilenze yakho uyivule kakhulu bese ubuyela emuva njengokungathi wenza ujeke wokugxuma. Gcina amehlo akho abheke phambili futhi i-pelvis yakho iqinile.

Isinyathelo sesi-3: Qedela ukuphindaphinda okungu-20. Phumula futhi uphinde.

6. Ama-Squat Jump

Isinyathelo 1: Yima izinyawo zakho ziqhelelene kancane kunobubanzi be-hip. Goba amadolo akho bese ugoqa phansi njengokungathi wenza i-squat yesisindo somzimba esivamile. Hlanganisa izandla zakho phambi kwesifuba sakho.

Isinyathelo sesi-2: Bandakanya umgogodla namandla akho ngezinyawo zakho njengoba ugxuma ngokuqhuma. Qondisa imilenze yakho njengoba ugxuma phezulu emoyeni, uthumela izingalo zakho phansi emaceleni akho. Zama ukugxuma phezulu ngangokunokwenzeka.

Isinyathelo sesi-3: Uma ufika, yehlisa umzimba wakho ungene esikweleni ukuze uqedele ukuphindaphinda okukodwa. Gcina lokhu kunyakaza kubushelelezi futhi kushesha, wehla kalula ngangokunokwenzeka.

Isinyathelo sesi-4: Qedela ukuphindaphinda okungu-10 okuphelele. Phumula futhi uphinde.

7. Ukugijima Ngendlela Eyisikwele

Isinyathelo 1: Dweba isikwele esicatshangelwayo phansi, cishe amafidi amahlanu ohlangothini ngalunye.

Isinyathelo sesi-2: Ubheke phambili kwegumbi ngaso sonke isikhathi, qala ekhoneni eliphezulu kwesokunxele bese usebenza uzungeze isikwele ngezinyawo ezisheshayo iminithi elingu-1.

Isinyathelo sesi-3: Phinda ubheke kolunye uhlangothi umzuzu ongu-1. Lena isethi eyodwa. Phumula futhi uphinde.

8. Ama-Burpees

Isinyathelo 1: Yima izinyawo zakho zihlukene ngobubanzi behlombe, izingalo zikhululekile.

Isinyathelo sesi-2: Gxumela phansi, beka izandla zakho phansi phambi kwakho bese ugxumela izinyawo zakho emuva. Ukuzizwa unamandla? Yenza i-push-up eyodwa ngenkathi ukule ndawo.

Isinyathelo sesi-3: Gxumela izinyawo zakho phambili, buyela phezulu ungene ku-squat, gxuma futhi ufinyelele izingalo zakho phezulu. Lokhu kuyimpendulo eyodwa.

Isinyathelo sesi-4: Qhubeka nalo mnyakazo imizuzwana engama-30 kuya kwengama-60. Phumula futhi uphinde.

*Ama-Burpees AKULULA. Gcwalisa amaningi ngangokunokwenzeka ngesikhathi esinqunyiwe ngenkathi ugcina ifomu elihle.

9. Eqa Intambo

Isinyathelo 1: Bamba i-jump rope oyikhonzile futhi uthole indawo yamahhala. Awunawo amasilingi aphezulu? Shona ngaphandle.

Isinyathelo sesi-2: Yima futhi ubambe intambo yokugxuma ngezandla zombili. Beka intambo ngemuva kwezithende zakho bese ubamba isibambo ngasinye eduze nokhalo lwakho.

Isinyathelo sesi-3: Sebenzisa izihlakala zakho ukuvula intambo phezulu nangaphezulu kwekhanda lakho. Qala ukugxuma, ugcine izinyawo zakho ziseduze, amadolo agobe kancane futhi uphakamise amehlo akho abheke phambili. Awudingi ukugxumela phezulu kakhulu. Izinyawo zakho kufanele zibe yi-intshi eyodwa kuphela ukusuka phansi.

Isinyathelo sesi-4: Qhubeka nalo mnyakazo imizuzwana engama-60. Phumula futhi uphinde.

10. Abaqwali Bentaba

Isinyathelo 1: Qala kuzo zonke ezine ngokucindezela phezulu ngezandla zakho ngezansi kwamahlombe akho. Gcina umhlane wakho uqondile futhi umgogodla wakho uhlanganyele.

Isinyathelo sesi-2: Letha idolo lakho langakwesokudla esifubeni sakho ngokusemandleni akho. Shintsha imilenze ngokushesha, udonse idolo lakho langakwesokunxele ngenkathi ubuyisela unyawo lwakho lwesokudla emuva. Gcina i-butt yakho iphansi nezinqulu zakho zilingana, gijima amadolo akho angene futhi aphume kude futhi ngokushesha ngangokunokwenzeka.

Isinyathelo sesi-3: Qedela ukuphindaphinda okungu-20 (oku-10 emlenzeni ngamunye). Phumula futhi uphinde.

11. Shadow Boxing

Isinyathelo 1: Yima phambi kwesibuko, umuntu ohlala naye oneshwa nanoma iyiphi indawo endlini yakho.

Isinyathelo sesi-2: Uma usebenzisa isandla sokudla, qala ngonyawo lwakho lwesokunxele kancane phambi kwesokudla sakho. Uma usebenzisa isandla sobunxele, qala ngonyawo lwakho lwesokudla kancane phambi kwesobunxele sakho. Yenza izibhakela ngezandla zakho futhi ulethe izingalo zakho esifubeni sakho, ugcine izandla zakho zihambisana nomhlathi wakho.

Isinyathelo sesi-3: Qala isibhakela sesithunzi, ukuphonsa izibhakela ezihlukahlukene njengama-jabs, izingwegwe, iziphambano nama-uppercuts. Hlala ulula ezinyaweni zakho, uhambe ngokushesha uye phambili futhi ubuyele emabholeni ezinzwaneni zakho.

Isinyathelo sesi-4: Qhubeka nalo mnyakazo imizuzu emi-3. Phumula futhi uphinde.

*Kuwo wonke lo msebenzi, gcina izandla zakho nezingalo zakho ziphakeme ukuze uvikele ubuso bakho kube sengathi useringini yesibhakela.

12. Umdanso

Isinyathelo 1: Faka umculo.

Isinyathelo sesi-2: Umdanso! Ngamazwi kaMeredith Grey, ake siyidanse. Umdanso we-Cardio unezinzuzo ezithile zezempilo ezimangalisayo, ngokomzimba nangokwengqondo. Ngaphandle kokushisa amafutha nokuqinisa imisipha yakho, kungenye yezivivinyo ezimbalwa ezingakunikeza ukuvivinya umzimba okugcwele kwe-aerobic. Kuphinde futhi kunikeze amandla imizwa ephelele futhi kungaba indlela ejabulisayo yokuqeda i-monotony yokuzivocavoca kwansuku zonke. Kulena, ayikho ngempela imiyalelo yesinyathelo nesinyathelo. Gqoka ingoma yakho oyithandayo futhi udanse sengathi akukho muntu okubukayo.

Awunasiqiniseko sokuthi ungaqala kuphi lapho uhlela ukujima kwakho? Nawa amanye amakilasi ethu esiwathandayo e-cardio ongawasakaza njengamanje:

1. I-DanceBody
2. Amanda Kloots
3. I-Obe Fitness
4. Umzimba NguSimone
5. I-LEKFIT
6. ACT

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