Los ukuzilolonga ukunciphisa umzimba Zezinye zeendlela ezilungileyo ekufuneka sizenzile. Kuba njengoko sisazi kakuhle, kufuneka sidibanise isondlo esifanelekileyo kunye nemidlalo kwisiphumo esisebenzayo. Ngale ndlela kuphela, siya kufezekisa ukuba umzimba wethu ulahlekelwe kuko konke oko kungabikho ukusilela.
Ngokuqinisekileyo ngaphezulu kwesihlandlo esinye ukhe wema wacinga ukuba loluphi uhlobo lomthambo olifunayo. Ewe, apha uza kubafumana! Nangona zininzi kwaye zahlukahlukene, sizakugxila kwimithambo ebandakanya umzamo omkhulu kwicala lomzimba uphela, kuba ngale ndlela Inkcitho yekhalori iya kuba nkulu ngakumbi. Ngaba uyafuna ukubazi?
Ngaphambi nasemva kokwenza umthambo
Kuhlala kukho ngaphambili nasemva kwayo yonke into. Kungenxa yoko le nto njengengcebiso rhoqo Kukhethwa ukuba wenze i-cardio encinci Phambi kokuba siye ezantsi kwezi zinto zokuzilolonga. Unokwenza ibhayisekile encinci, ukuba uza kuyenza usekhaya, okanye uhambe kwisitayile sokunyathela okanye kwi-elliptical. Ngemizuzu eyi-10 kuphela uya kuba nokuninzi. Isinyathelo esilandelayo iya kuba kukuzivocavoca ngokwabo kwaye emva kwabo, iseshoni esolulayo ukunqanda ukwenzakala kunye nokuphela komzimba okhululekileyo.
IBurpees
Olunye uqeqesho olukhulu lokunciphisa umzimba zibizwa ngokuba ziiburpees. Uya kutsiba, ume, emva koko uya kulala phantsi ngoncedo lweengalo zakho kwaye ujonge phantsi. Ngokuqinisekileyo uyabazi kuba bayindlela yemihla ngemihla. Kubandakanya umzimba uphela kwaye, emva kokuba uthotho lwazo lugqityiwe, basasivumela ukuba siqhubeke nokutsha. Ke, zibalulekile! Kuyacetyiswa ukuba usebenze ngokusisiseko Ngelixa uphinda umthambo. Ukwenza i-burpees egqibeleleyo kufuneka womelele kwaye unyamezele. Uya kuziphumeza zombini ngoqheliselo oluncinci kwaye ngaphezulu kwako konke, unyamezelo.
Izikwere
Izikwere azinakubakho! Kule meko, unokwenza iiseti ezintathu ze-10 reps nganye. Ewe kunjalo, qala ukwenza kancinci kwaye ungenyuka njengoko unayo yonke into phantsi kolawulo. Kuba iintsuku zokuqala asizokwazi ukwenza uthotho lonke kwaye kuyinto eqhelekileyo. Kufuneka sihlise isinqe ngokungathi sizohlala esitulweni kwaye imiqolo ithe nkqo. Ukongeza ekwenzeni ukuba sinciphise umzimba, siza kuya ithoni iimpundu enkosi kubo, kunye nokuphucula indlela yokuma.
Intambo yokutsiba
Mhlawumbi uyenzile xa wawusemncinci. Ewe ngoku ziphinda zivele ebomini bethu ngesiphelo esihle. Inkqubo ye- intambo yokutsiba bakwalungele ukwenza imithambo esempilweni. Ngalo msebenzi, ukutshiswa kweekhalori kuphezulu kakhulu, ke akusayi kubakho sizathu sokuba singatsiba.
Izibilini
Ukuze ukwazi yivalelisa kumanqatha asekhaya, Kufuneka sisebenzise imithambo ethile. Kule meko, i-abs iya kuba ngabona bahlobo bethu. Ngazo, siza kusinciphisa isisu kodwa ukongeza, zikulungele ukomeleza zonke izihlunu zesisu. Ewe ungadinwa kukuzilolonga uqobo kodwa hayi ngokwahlukeneyo okubonisayo. Ungazenza ngemilenze yakho ixhaswe okanye uguqulwe emoyeni, ngendlela efanayo siya kuphakamisa isifuba kwaye sinokuzinceda ngezixhobo ezithile ukubenza banomdla ngakumbi njengezisindo okanye i-fitball.
Ukuphusha usenyuka
Ngaphandle kwamathandabuzo, ii-push-ups azinakubakho. Baziwa nje ngokuba zi squats kwaye bagqibezela ukuzilolonga okuhle. Uya kuqinisa indawo yesifuba kwaye ungazenza naphina, ke akukho sizathu sakuthi hayi. Enkosi kubo unokusebenza i-triceps kwaye ewe, wonke umzimba. Kwakhona siyazi ukuba uneentlobo ngeentlobo. Ke, kuya kufuneka uhluke ngokuxhomekeke kwimida yakho. Yeyiphi imithambo yokunciphisa umzimba oyenzayo?