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Uma ukhathele ukwenza izivivinyo ezifanayo zakudala ze-cardio zokushisa amafutha nokwakha imisipha, lapho-ke kufanele uzame ukwenza ukuzivocavoca ngezintambo zempi, ukuzivocavoca okuyinselele okumangalisayo okwenziwa ngokusebenzisa izintambo ezinde, ezisindayo zezintambo.
Kuyini Ukusebenza Kwezintambo Zempi?
Ukuzivocavoca ngezintambo zokulwa ukuqeqeshwa kwesikhawu esiphakeme (HIIT). Lokhu kuzivocavoca okunamandla kuyinselele kangangokuba kukhulisa izinga lokushaya kwenhliziyo yakho futhi kufaka ukusebenza kwayo yonke imisipha yomzimba ongaphezulu.
Lokhu kuvivinya umzimba kuphelele nakulabo abafuna ukushisa amanoni nokwakha isisindo esinciphile. Izintambo ziza ngobude nobukhulu obuhlukahlukene futhi ingaboshwa kalula esigxotsheni futhi ingenziwa ekhaya noma ejimini.
Ukuzivocavoca ngezintambo zempi kusebenza engalweni ngayinye ngokwehlukana, ngaleyo ndlela kususe ukungalingani kwamandla ngenkathi kuqoshwa imisipha.
Ziyini Izinzuzo Zokuzivocavoca Ngezintambo Zempi?
Ukuvivinya umzimba kuhle emzimbeni wakho ophezulu futhi kusebenza kwimisipha ye-abs, emuva kanye ne-glutes. Ungaphinde ukhuphule umzimba wakho ophansi ngokufaka ukunyakaza okufana namaphaphu, ukugxuma kanye nezikwele ezisebenza nasemilenzeni yakho. Iphinde yakha imisipha emahlombe akho, emgogodleni nakuma-biceps. Ngale ndlela ungakhomba umzimba wakho ophezulu nophansi ngesikhathi esisodwa.
Ucwaningo lwango-2015 olushicilelwe ku-Journal of Strength and Conditioning Research luthole ukuthi ukuzilolonga ngezintambo kuyasebenza ekubandakanyeni izibopho zangaphandle kanye nomgogodla we-erector esifundeni se-lumbar somgogodla.
Ingabe Ukusebenza Kwezintambo Zempi Kushisa Kanjani Amafutha?
Ukuzivocavoca umzimba kuyashesha futhi kukhulu okuzosiza ukushisa phakathi kwama-calories angama-300 kuye kwangama-350 ngesigamu sehora. Awugcini ngokushisa amakhalori kepha futhi nemetabolism yakho ivuselelwa amahora angama-36 ngemuva kokuthi usuqedile ngokuzivocavoca umzimba. Lokhu kusho ukuthi uzoshisa amanoni ngenkathi ulele nasemsebenzini ngosuku olulandelayo.
Nakhu ukuthi ungaqala kanjani ngalezi zinguquko zokuzivocavoca ngezintambo zempi.
1. Amagagasi ashintshanayo
Amagagasi ashintshanayo angenye yezindlela zokuzivocavoca zezintambo ezithandwa kakhulu. I-wave ejwayelekile yenziwa ngokusebenzisa izingalo okuyindlela enhle yokugxila kuma-biceps akho.
Ungakwenza kanjani: Yima mude uhlukanise ihlombe nemilenze. Bamba ukuphela kwentambo esandleni ngasinye bese ugoba amadolo akho kancane bese ubuyisela emuva amahlombe akho. Ngemuva kwalokho shaya ingalo phezulu udale ukunyakaza okufana negagasi futhi njengoba uletha intambo phansi, shaya ingalo ebheke phezulu.
2. Amagagasi Omkhono Owodwa
Lokhu kuzivocavoca kwengalo eyodwa kuhlose imisipha yakho eyinhloko, ikakhulukazi imisipha ejulile, esekelayo yesisu sakho esinqamulelayo esaziwa nangokuthi imisipha yesisu eguqukayo.
Ungakwenza kanjani: Hlala endaweni yepulangwe ngenkathi ulinganisela engalweni eyodwa bese wenza igagasi le-lateral ngentambo yempi nenye ingalo yakho. Jika ushintshele kolunye uhlangothi. Isandla sakho kufanele sihlale siphakamisiwe kepha intambo ingathinta phansi.
3. Ama-Wave Rope Snake Waves
Lokhu kuvivinya umzimba kuqinisa imisipha yangemuva, izingalo nemisipha yesisu.
Ungakwenza kanjani: Yima ngezinyawo zakho zihlukaniswe futhi amadolo akho abe uhhafu wesikwele. Beka izingalo zakho bese ubamba intambo phambi komzimba wakho. Shwiba izingalo zakho ubuye ungene ngokushesha ukuze wenze igagasi elihambisanayo ukuze izintambo ziwele.
4. Izintambo Zentambo
Ukuzivocavoca ngentambo kuhlanganisa amahlombe akho, izingalo, imisipha ye-back kanye ne-abs.
Ungakwenza kanjani: Yima ngezinyawo zakho bese ubamba uhlangothi olulodwa lwentambo esandleni ngasinye. Shaya izingalo zakho zombili ngaphezulu kwamahlombe akho ngokubambisana njengoba welula amadolo akho futhi uvuka ngezinyawo. Ukusuka kulesi sikhundla, kuzofanele wehlise intambo phansi ngamandla onke bese uphinda isenzo.
5. Imibuthano Yezintambo Zempi
Indilinga yezintambo zokulwa iyindlela enhle yokugxila emahlombe akho njengoba isiza ekuqiniseni imisipha.
Ungakwenza kanjani: Qala endaweni ye-squat. Bamba intambo ngezandla zakho zombili bese wenza indingilizi eyodwa ngayo yomibili imikhawulo yentambo. Okokuqala, qala ngokuhamba ngokwewashi bese uphikisana nokuhamba kwewashi maphakathi.
6. Izimpi Zezintambo
Izindiza zezintambo zempi zingenye indlela ongazama ngayo wonke umhlane wakho. Ukuzivocavoca okuyinselele okuzoqinisa imisipha yakho yangemuva.
Ungakwenza kanjani: Squat phansi bese ushaya ukuphela ngakunye kwentambo ndawonye kube sengathi ushaya izingalo zakho njengezimpiko. Izindololwane zakho kufanele zigobeke kancane.
7. Ama-Russian Twists
Lokhu kuzivocavoca kuzophonsela inselelo imisipha yakho ukuze uzinze ngenkathi usebenzisa amahlombe nezingalo zakho ukuxhawula intambo. Lokhu kusebenza kahle ngemisipha yakho yesisu, amahlombe nezingalo.
Ungakwenza kanjani: Hlala phansi imilenze yakho igobile kancane bese ubamba imiphetho yentambo uqonde ngasesinqeni sakho sokudla. Kancane, ncika emuva ukuze umnyombo wakho uhlanganyele nomzimba wakho kufanele uhlale uqondile. Phakamisa zombili izingalo zakho bese uphenduphula izintambo ohlangothini lwakho lwesokudla bese ushintshela ohlangothini lwesobunxele.
Yabelana ngale ndatshana!
