Ukuzivocavoca kwe-Cardiovascular exercises kusoloko kukho kuyo yonke inkqubo ikufanele oko. Kungenxa yokuba luthotho lweentshukumo ezenziwa ngokukhawuleza, ukuze intliziyo ibenomsebenzi omkhulu. Nangona engabandakanyekanga kuphela kule nkqubo, kodwa umzimba wonke uza kusebenza.
Enkosi kwezi ziqheliso ioksijini ithuthwa iye kwiiseli, ezakunceda inkcitho yekhalori. Kodwa kuya kufuneka uhambe kancinci kancinci ngamandla kwaye uhlala ukhetha olona hlobo lomthambo. Ngaba uyafuna ukwazi ukuba zeziphi esikubonisa zona namhlanje kwaye zeziphi ezikwibhayisekile esoloko sinazo engqondweni?
Ukunyuka nokuhla kwezitepsi
Ukuba uyazibuza ukuba yeyiphi eyona mithambo ilungileyo yokunyusa amanqatha, nantsi enye yazo esinokuhlala siyenza. Ukushiya ecaleni abo kufuneka basincedise ngomatshini, kule meko asizukufuna kwanto ngaphandle kwezinyuko. Ukuhla usenyuka ngezinyuko ngesantya esihle kukwenza umthambo elungileyo, kodwa ayisiyiyo loo nto kuphela, kodwa siza kutshisa ngaphezulu kweekhalori ezingama-500 ukuba uyenza phantse iyure. Zama ukuyidibanisa nokwenza umthambo wamandla kwaye musa ukuchitha iyure yonke usenyuka okanye unyuka ngezinyuko. Uza kubona ukuba iziphumo zihamba njani.
Ukutsiba iiJacks, yenye yezona mithambo zibalaseleyo zentliziyo
Ngaphandle kwamathandabuzo, yenye yezona zaziwa kakhulu kwaye kukuba asiyidingi imathiriyeli yokuqonda kwayo. Ungayidibanisa kunye nokuzilolonga kwamandla. Ukutsiba iiJacks kubandakanya ukuqala kokuma neengalo ezinde kunye neenyawo kunye. Ukusuka apha kufuneka sitsibe, sivule imilenze kwaye siphakamise iingalo, emva koko sibuyele kwindawo yokuqala. Ewe, konke oku siza kukwenza ngokukhawuleza ukuze iintliziyo zethu ziqale ukuthatha isingqisho esihle.
Burpees
Into efanayo nayo iyenzeka ngeebherpees. Yaziwa kakuhle, apho wonke umzimba ubandakanyeka kwaye kulula ukuyenza, kuninzi. Siqala ukusuka kwindawo yokuma, sigoba phantsi kwaye sizibambe ngeentende zezandla ngelixa sitsibe kancinci iinyawo zibuyela umva.. Senza ukunyanzelwa kwesi sikhundla kwaye sibuya sithathe iinyawo ukubuyela kwindawo yokuqala apho siza kuthi sitsibe ngaphambi kokuqhubeka. Unokwenza iiseti ezininzi zalo msebenzi kwaye uyitshintshe nenye ukwenza ukuba ibe namandla ngakumbi.
Tsibela intambo
Ngomnye wale midlalo, okanye ke siyibonile xa sisebancinci, uninzi lwesizukulwana sikhule kunye nalo. Ke ngoku iyadibanisa ukuba yenye yezona zivakalisi zibalaseleyo zentliziyo. Kuba inyani yile yesenzo singaphulukana nesixa esifanelekileyo seekhalori kwaye yinto ekufuneka igcinwe engqondweni. Ngaphandle kokulibala ukuba kwindawo nganye yokutsiba siya komeleza imilenze kunye nentliziyo. Unokwenza imizuzu embalwa kodwa uhlala uyidibanisa kwinkqubo yakho yezemidlalo, ukuze ukwazi ukubona iziphumo ezinkulu emzimbeni wakho ngokukhawuleza.
Ukunyuka
Ngokuqinisekileyo uyabazi kwaye abantu abaninzi bayabadibanisa ekusebenzeni kwabo. Ukuze uqalise, kufuneka Zixhase emgangathweni ngeentende zezandla zakho kwaye wolule umzimba wakho ngasemva uzibambe ngeebhola zeenyawo zakho, ngokungathi uza kwenza ipush-up. Emva koko kufuneka uze nomlenze omnye esifubeni uze utshintshe omnye. Nangona ikwasisiqhelo esisisiseko, kufuneka sikhunjulwe ukuba inyonga ayinakushukuma kakhulu. Ukwenza oku, zama ukugcina isisu sakho sinesivumelwano. Kuya kufuneka ugcine umqolo wakho uthe tye kwaye ungazami ukuthoba le ndawo. Ngokuziqhelanisa okuncinci, uza kuyifumana. Zeziphi ezona zivivinyo zomzimba zintle zingasileli kwinkqubo yakho?