Kanye kunye ne-elliptical, i ibhayisekile emileyo Ngomnye woomatshini abasetyenziswa kakhulu kwindawo yokuzivocavoca. Zezona zixhobo zidumileyo ze-cardio kwaye zikwafanelekile ekunciphiseni umzimba.
Ibhayisikili emileyo itshisa iikhalori kwaye isinceda ukuba sinciphise umzimba, isebenza imilenze, iingalo kunye nesisu. Ukuba siqhawuka izisu siya kuzisebenzisa ngaxeshanye.
Ibhayisikili yokuzilolonga inokuba sesinye sezixhobo ezisinceda kakhulu ukuba sinciphise umzimba, kulula ukuyisebenzisa, ayithathi indawo eninzi kwaye umsebenzi unokwenziwa ekhaya. Kukulungele ukuphepha umonakalo kumalungu kwaye ingasetyenziselwa zombini kubantu abasesimweni esihle somzimba okanye abo bangenazo izipho ezinkulu.
Kutheni usebenzisa ibhayisekile yokuzilolonga?
Sifuna ukukuxelela ukuba zeziphi iingenelo zokwenza lo msebenzi womzimba kunye noqeqesho lwemihla ngemihla kulo naliphi na iziko lezemidlalo okanye ibhayisekile yokuzilolonga yabucala.
Ukuba ufuna fumana okuninzi kwibhayisekile yakho Ungalibazisi ukuqhubeka ufunda le migca ukuze uphucule umsebenzi wakho womzimba ukuze uzive ungcono. Phawula iingenelo zayo.
Isinceda sitshise iikhalori ezininzi
Ngomnye wezemidlalo osebenzisa iikhalori ezininzi, ngoko sisixhobo kunye nomsebenzi omele ube nawo kubomi bakho bemihla ngemihla ukuze unciphise umzimba. Kwiseshoni ye Imizuzu ye-45 itshisa malunga ne-400 calories. Lo mthambo ukwacetyiswa ziingcali zokutya ukuba zikhaphe ukutya.
Uya kuba ne-glutes enamandla kunye nemilenze
Olunye uphawu oluphawulekayo lwalo msebenzi kukuba lugxile ekusebenziseni imilenze, amathanga kunye ne-glutes, ilungele ukulahlekelwa ngamafutha loo ndawo igxile kakhulu.
Ukunyathela rhoqo kunceda ukuphelisa kunye nokunciphisa i-cellulite ezinqeni nasemathangeni. Ukuba sivuka kwisali siya kukwazi ukusebenzisa i-glutes kwaye ukuba sinayo amathumbu anamandla Siya kukukhuthaza ukuba ube ne-abs eyomeleleyo.
Ukuzilolonga kusenza sizive siphumle ngakumbi
Lo mdlalo we-cardiovascular ulungele ukuphepha uxinzelelo kunye nokuxhalaba okubangelwa kubomi bemihla ngemihla. Ngokwenyani, wonke umthambo uphelele ukunqanda loo meko. Kule meko, Ibhayisekile yokuzilolonga iya kusinceda sicoce iingqondo zethu kuba ngumdlalo ophindaphindwayo noqhubekayo.
Ilungele ukumamela umculo, ukumamela unomathotholo okanye ukubukela uthotho lweTV ngesixhobo sombane. Ngoko ke, ukuba ufuna ukuphucula impilo yakho, unganqikazi ukwenza iseshoni yokukhwela ibhayisekile emva kwemini okanye kusasa.
Uya kuthintela izifo ezithile
Abantu abaninzi bayazi ezintle Yintoni esinika yona ibhayisekile, nokuba “yesiqhelo” okanye yileyo imile. Umdlalo usigcina sisempilweni, nokuba yintoni na eyenziwayo, nangona kule meko, ukukhwela ibhayisekile kuya komeleza amajoni ethu omzimba, ikwenza ube ngumdlalo ogqibeleleyo ukuwuphepha izifo zentliziyo, i-asthma okanye i-pathologies yokuphefumula.
Iingcebiso zokunciphisa umzimba kunye nebhayisikili yokuzilolonga
Kufuneka sithathele ingqalelo ixesha kufuneka siqeqeshe kwibhayisikili emileyo ukuze sikwazi ukunciphisa umzimba, ekubeni uqeqesho lwemizuzu engama-20 alufani ne-45. Eyona nto ifanelekileyo kukuqeqesha ngesantya esiqhubekayo kunye nokongeza amacandelo ahlukeneyo kunye namacandelo amakhulu nangaphantsi. ukutshisa iikhalori ezininzi.
Ukuba ufuna ukuyenza kakuhle, qeqesha imizuzu engama-45 kwiseshoni nganye, Kwimizuzu yokuqala engama-25 umzimba uqokelela iswekile kwaye ukusuka kuloo mzuzu ukuya phambili, ikwathatha inxalenye yamanqatha ukuyiguqula ibe amandla kunye neekhalori zokutshisa. Iseshini enye ilungile ukutshisa malunga Iikhalori ezingama-400.
Ukuqhubeka nokuzilolonga okusebenzayo, qaphela iingcebiso zethu:
- Yenza utshintsho olunzulu. I-advanteji yokwenza lo msebenzi kukuba unokuguqula ukunyanzeliswa kwe-pedaling kwiseshoni nganye kwaye uhambe kumacandelo. Oku kuya kwenza umthambo usebenze ngakumbi.
- Yenza i-abs yakho isebenzise isisu sakho. Ngale ndlela uya kusebenza imisipha yakho kwaye ulolonge umzimba wakho.
- Hlala u-hydrated ngexesha loqeqesho Kufuneka senze umgudu nokuba asinxanwanga, kwaye kufuneka sisele amanzi ukuze singabeki engozini impilo yethu ngexesha loqeqesho.
Ukuba unebhayisekile emileyo ekhaya, ungalibazisi ukuyisebenzisa ukuze uzive ungcono kwaye ukuba ungomnye wabo bayisebenzisayo kwindawo yokuzivocavoca, unokuzisebenzisa zonke iingcebiso zethu.