Ungasebenzisa noma yini esindayo ukwenza lokhu kuzivivinya ekhaya, noma ngabe lokho kuyijeke yamanzi, ibhodlela lewayini, ikhabe noma enye into.
Lokhu kuvivinya umzimba okugcwele kwansuku zonke kuzokwenza inhliziyo yakho iphampe, ukujuluka komzimba kanye nemisipha inyakaze. Futhi akukho mishini edingekayo.
Lokhu kuvivinya umzimba okugcwele ekhaya kuzokwenza ujuluke futhi imisipha yakho inyakaze. Kuthatha imizuzu engaphansi kwengama-20 futhi ayidingi noma iyiphi impahla.
Ama-glute akho ayiqembu lemisipha elikhulu futhi elinamandla kunawo wonke emzimbeni wakho, ngakho-ke sihlanganise uhlu lwezivivinyo ukuze kube lula ukuzilolonga ekhaya.
Ama-glute akho ayiqembu lakho elikhulu lemisipha, futhi ukuwaqinisa kungenza okungaphezu kokukunikeza i-bum eqinile. Zama lezi zinhlobo zama-squats ekhaya.
Ingqikithi yakho imaphakathi nakho konke umnyakazo owenzayo, futhi lokhu kuzivivinya okuyinhloko ekhaya kungasiza ukuthuthukisa ibhalansi yakho nokuzinza.
Qala ekuseni ngalezi zindlela ezilula zasekuseni ezisethelwe ukusiza ukuvusa imisipha yakho, uthuthukise amandla akho kanye nokunciphisa ingcindezi.
I-Cardio inohlu olude lwezinzuzo, okuhlanganisa ukushisa ama-calories, ukuqinisa amasosha akho omzimba nokuthuthukisa ikhwalithi yakho yokulala.
Lokhu kuvivinya umzimba okungaphezulu ekhaya kuzoba nesifuba sakho, umhlane nezingalo ukuzwa ukusha. Ungenza wonke lo mkhuba ngaphansi kwemizuzu eyi-10.
Joyina umqeqeshi wokufaneleka u-Jeremy Park kulokhu kuvivinya umzimba kokubulala okuthatha imizuzu eyisithupha ongakwenza usekhaya — akukho mishini edingekayo!
Engeza lokhu kunyakaza okuthathu ohlelweni lwakho lokujima, futhi uzobe usukhipha lelo phakethe eliyisithupha ngokushesha.
Zama le sekethi ye-HIIT eqinile uma ufuna ukujima okusha nokusebenzayo ngokuzayo lapho ufika ejimini.
Thatha ikhefu lemizuzu emihlanu emsebenzini kuleli sonto, bese uzama lezi zivivinyo ezilula nezisebenzayo ongazenza ngokunethezeka kwedeski lakho.
Lezi zinyathelo ezintathu ezilula zizosiza futhi ukuqinisa amanye amaqembu akho amakhulu emisipha.
Lezi zinyathelo ezintathu ezilula zizokunikeza umzimba ophelele ophelele welula yonke indlela ukusuka entanyeni yakho kuye emilenzeni yakho.
Lezi zivivinyo ezintathu zizoqinisa yonke ingxenye yomhlane wakho futhi zikunike lokho kuma okude nokuziqhenya obukade ukulandelayo.
Lezi zinyathelo ezintathu ze-cardio kulula ukwenza endaweni encane.