I-Hypertrophic Cardiomyopathy: Izimpawu, Izimbangela, Ukwelashwa Nokuvimbela Buka Isampula Ngezaziso Ezisheshayo VUMELA IZAZISO Ngezaziso Zansuku zonkeVele ungene
-
I-Chaitra Navratri 2021: Usuku, i-Muhurta, Amasiko Nokubaluleka Kwalo Mkhosi -
- I-Hina Khan Iyakhazimula Nge-Copper Green Eye Shadow Nezindebe Ezinombala Ezicwebezelayo Thola Ukubukeka Ngezinyathelo Ezimbalwa Ezilula!
- I-Ugadi ne-Baisakhi 2021: Spruce Up Your Festive Look With Celebs-Inspired Traditional Suits
- I-Daily Horoscope: 13 Ephreli 2021
I-Chaitra Navratri 2021: Usuku, i-Muhurta, Amasiko Nokubaluleka Kwalo Mkhosi Ungaphuthelwa
- UMedvedev ukhipha eMonte Carlo Masters ngemuva kokuhlolwa okuhle kwe-coronavirus
- UVishnu Vishal noJwala Gutta bazobopha ifindo ku-Ephreli 22: Bheka imininingwane lapha
- IKabira Mobility Hermes 75 Isivinini Esikhulu Sokulethwa Kokuhweba Esethulwe ENdiya
- I-Ugadi 2021: UMahesh Babu, uRam Charan, uJr NTR, uDarshan kanye nezinye izinkanyezi zaseNingizimu Afrika bathumela izifiso kubalandeli babo
- Ukuwa Kwentengo Yegolide Akukhathazi Kakhulu Ama-NBFC, Amabhange Adinga Ukuqapha
- Izikweletu ze-AGR Nendali Yamuva Ye-Spectrum Engenza Umkhakha We-Telecom
- Umphumela Wokugcina we-CSBC Bihar Police Constable Final 2021 Umenyezelwe
- Izindawo ezi-10 ezihamba phambili zokuvakashela eMaharashtra ngo-Ephreli
Ukuvivinya umzimba ekhaya kuyindlela enhle kakhulu. Noma ngabe usebenza ekhaya namuhla, noma isimo sezulu sikubambise endlini, noma ubambeke kakhulu emsebenzini ukushayela uye ejimini-ezimweni ezinjalo okungaba ngcono kunokuba neseshini yokumjuluka emangalisayo ekhaya uqobo ?
Ikunikeza lula, eceleni kokonga imali nesikhathi. Kodwa-ke, inkinga evame ukuqhamuka uma kukhulunywa ngokudala ukusebenza kwekhaya okusebenzayo ayinayo indawo noma imishini eningi.
Kepha awudingi ukuthi ukhathazeke ngoba sikubekele lokho ngaphambili. Ingxenye enhle ukuthi akudingeki ukuthi ube nobuciko lapho uzivocavoca ekhaya. Kunezinhlobo ezahlukahlukene zokuzivocavoca kwe-cardio eziphumelelayo ongazenza ekhaya, ngaphandle kwemishini eminingi. Futhi nakanjani bakuthola usesimweni, bakusize ushise ama-calories, futhi bakusize wehlise nesisindo.
Nalu uhlu lwethu lokuzivocavoca okuhle kakhulu kwasekhaya ongakwenza noma kunini, noma kuphi.
1.Jumping Jacks- Emaminithini ayi-10 noma ngaphansi, amajack jumping asha ama-calories ayi-100 ngaphandle kwesidingo semishini noma amakhono akhethekile. Kwenze ngokugxuma kaninginingi ngezinyawo ububanzi nezingalo zijikeleza ngaphezulu bese ubuya futhi.
Isikweletu Sezithombe: ama-crunchips Kanjani: Ungenza ama-jumping jacks kwisekethe-ukwenze imizuzwana engu-30-60 bese uyisekela nezinye izivivinyo ze-cardio, njengokumasha, ukugijima, ukweqa intambo, njll.
Ngaphandle kwalokho, ungenza nokuzivocavoca amandla-squats, lunges noma push-ups-imizuzu eyi-10-30 ukushintsha imizuzwana engama-30-60 yamajack jumping. Ukuzama ukwahlukahluka, zama ama-plyo-jacks noma ushaye izinyawo zakho ngaphandle kokugxuma noma ukubamba ibhola lomuthi.
2. Jump Rope- Kwenza ukuzivocavoca okuhle kwe-cardio okuholela ekushiseni ama-calories angama-220 ngemizuzu engama-20. Ngaphezulu, izintambo zeqa azibizi, ukuzisebenzisa akudingi amakhono akhethekile futhi ukuzivocavoca kungenziwa noma kuphi lapho unesikhala esincane khona.
Kepha ake sikuxwayise ngaphambili, ukuthi abaqalayo banethuba lokukhubeka kaningi. Uma ufuna ukubona imiphumela emihle kakhulu yalokhu kuvivinya okunomthelela omkhulu, vula intambo ngezihlakala (hhayi izingalo) bese uhla kancane. Khumbula ukuvele ugxumele phezulu ngokwanele okususa intambo.
Isikweletu Sezithombe: ufc Kanjani: Ukwenza lo msebenzi olula, okudingeka ukwenze ukuvula intambo ngezibambo zayo ngenkathi weqa phezu kwayo. Ungashintshanisa imizuzwana engu-10 kuya kwengama-30 yokugxuma neminye imithambo ye-cardio-ukumasha, ukugijima endaweni, njll. Bese kancane kancane usebenze ufike kuzikhathi ezinde zokuqaqa.
3. AmaBurpees IBurpees ingukuzivocavoca umzimba okubulala amakholori ayi-100 noma ngaphezulu ngemizuzu eyi-10 (kuphela uma ungadlula imizuzu eyi-10 yalokhu kuvivinya umzimba).
Isikweletu Sezithombe: 8fit Kanjani: squat phansi, uphonsa izinyawo zakho epulangwe, gxuma ubuye ungene bese uyama. Qhubeka uphinda izenzo ezifanayo. Kumjikelezo we-cardio, faka amasekhondi angama-30 kuye kwangama-60 ama-burpees njalo ngemizuzu engu-3-4, ngaphandle kokunye ukuzivocavoca, njengokumasha, ukugijima, intambo eyeqayo, njll.
Uma ulandela ukuqeqeshwa kwesikhawu esiphakeme, udinga ukwenza amasekhondi angama-30-60 ama-burpees alandelwe imizuzwana engu-30-60 yokuphumula bese uyiphinda imizuzu eyi-10 noma ngaphezulu.
4. Intaba Climber- Ngenkathi wakha amandla nokukhuthazela enkabeni, ukwenza abagibeli bezintaba nakho kukhuphula izinga lokushaya kwenhliziyo yakho. Futhi awudingi buciko obukhethekile ukwenza lo msebenzi.
Isikweletu Sezithombe: Giphy Kanjani: Kulula konke okudingeka ukwenze ukwelula isikhundla se-pushup bese ugijimisa amadolo akho ngaphakathi nangaphandle. Ngeza abagibeli bezintaba kusifunda sakho esijwayelekile se-cardio ngokuzenzela amasekhondi angu-30-60 nge-rep ngayinye.
Ungazama futhi ukwahluka okuhlukile, yisho ngokuguqula unyawo ngalunye uye phambili noma emuva, noma ngokuluhlanganisa nokunye ukuvivinya umzimba okufana nama-burpees, pushups, amapulangwe, njll.
5. Ukushaya isibhakela Kungani i-kickboxing? Kunezindlela ezingaphezu kweyodwa lapho i-kickboxing ingakusiza khona. Okokuqala, futhi okubaluleke kakhulu, uma kwenziwa ngamandla afanele, kusha amakhalori angaphezu kwe-100 ngemizuzu eyi-10. Okwesibili, ayidingi nhlobo okokusebenza. Ekugcineni, kungakusiza nokuthi ukhiphe ulaka lwakho.
Isikweletu Sezithombe: Giphy Kanjani: Konke kumayelana nokushaya ngesibhakela, ukukhahlela, nokuhlanganiswa, lapho. Ungakwenza ngokumelene nesikhwama sokushaya noma ngisho nomoya. Uma ungumpetha kukho, ungaqhubeka wenze izinhlanganisela zakho-i-jab-cross-hook-upper, i-jab-hook-knee-front kick, ukukhahlela ohlangothini noma ukukhahlela phambili.
Uma uqala, zijwayeze kuqala ngezinto ezahlukahlukene ze-kickboxing ngamavidiyo wokufundisa online. Funa ukukhahlelwa kwe-kickboxing, ukukhahlela kwe-tabata, ukuqhuma komoya, noma zama amavidiyo we-kickboxing ekhaya.
Ngakho-ke manje uyazi ukuthi ungasinyusa kanjani isilinganiso sakho senhliziyo ngezinsuku ezingaphansi kokuzivocavoca umzimba, ngaphandle kokudinga okungaphezu kwesisindo somzimba wakho namathuluzi ambalwa ayisisekelo wokuqina.
Qala ukuzitika ngemithi yokuzivocavoca umzimba (kufaka phakathi konke lokhu kuvivinya umzimba) khona manjalo bese usazisa ukuthi uzizwa kanjani esigabeni sokuphawula ngezansi.
