Ukuzivocavoca kwenhliziyo kuhlale kukhona kuyo yonke inqubo kuyakufaneleka. Ngoba uchungechunge lokunyakaza olwenziwa ngokushesha, ukuze inhliziyo ithole umsebenzi omkhulu. Yize kungebona nje kuphela ukuthi ubandakanyekile kule nqubo, kepha umzimba wonke uzosebenza.
Ngenxa yalezi zivivinyo umoya-mpilo uyiswa kumaseli, ezosiza ukusetshenziswa kwekhalori. Kepha kuzofanele uhambe kancane kancane ngamandla futhi uhlale ukhetha izivivinyo ezihamba phambili. Ngabe uyafuna ukwazi ukuthi ikuphi esikukhombisa khona namuhla nokuthi yikuphi okusukile ebhayisikili esihlala sinakho engqondweni?
Izitebhisi eziya phezulu naphansi
Uma uzibuza ukuthi iziphi izivivinyo ezinhle kakhulu ze-cardio zokushisa amafutha, lapha sinokunye kwalokhu esingakwenza njalo. Ukushiya eceleni labo okufanele basisize emshinini, kulokhu ngeke sidinge lutho olungaphezu kwezitebhisi. Ukwehla nokwehla ngezitebhisi ngejubane elihle nakho kuwukuzivocavoca okuhle, kodwa hhayi lokho kuphela, kodwa sizophinde sishise ama-calories angaphezu kwama-500 uma ukwenze cishe ihora lonke. Zama ukukuhlanganisa nokunye ukuzivocavoca amandla futhi ungachithi ihora lonke ukhuphuka noma wehla izitebhisi. Uzobona ukuthi imiphumela ithopha kangakanani.
Jumping Jacks, omunye the best umzimba senhliziyo
Ngaphandle kokungabaza, kungenye yezinto ezaziwa kakhulu futhi ukuthi asizidingi izinto ezizofezeka. Ungayihlanganisa nokuvivinya amandla. AmaJumping Jacks aqukethe ukuqala ukuma ngezingalo nezinyawo ezinwetshiwe ndawonye. Ukusuka lapha kufanele sigxume, sivule imilenze futhi siphakamise izingalo, bese sibuyela endaweni yokuqala. Vele, konke lokhu sizokwenza ngokushesha ukuze izinhliziyo zethu ziqale ukuthatha isigqi esihle.
Ama-Burpe
Okufanayo futhi kuyenzeka ngama-burpees. Kuyaziwa, lapho umzimba wonke ubandakanyeka khona futhi kulula ukwenza, iningi labo. Siqala lapho simi khona, bese sigoba sibambelele ngezintende zezandla ngenkathi sigxuma kancane izinyawo zibuyela emuva. Senza i-push-up kulesi sikhundla futhi sibuya ukuzothatha izinyawo ukubuyela endaweni yokuqala lapho sizogxuma khona ngaphambi kokuqhubeka. Ungenza amasethi ambalwa walokhu kuvivinya umzimba bese ukushintsha okunye ukukwenza ube namandla ngokwengeziwe.
Yeqa intambo
Ngomunye waleyo midlalo, noma ngakho-ke sasivame ukukubona lapho sisebancane, ukuthi iningi lesizukulwane sakhula nalo. Ngakho-ke manje futhi kwengeza ekubeni esinye sezivivinyo ezinhle kakhulu zenhliziyo. Ngoba iqiniso ukuthi ngalesi senzo singalahlekelwa inani elihle lama-calories futhi leyo yinto okufanele uhlale uyikhumbula. Ngaphandle kokukhohlwa ukuthi eqaweni ngalinye sizoqinisa nemilenze nenhliziyo. Ungenza imizuzu embalwa kodwa uhlale uyihlanganisa ngokwenqubo yakho yezemidlalo, ukuze ukwazi ukubona imiphumela emihle emzimbeni wakho ngokushesha okukhulu.
Umqansa
Impela uyabazi futhi abantu abaningi babahlanganisa nokusebenza kwabo. Ukuze uqalise, udinga zisekele phansi ngezintende zezandla zakho bese welula umzimba wakho emuva uzibambe ngamabhola ezinyawo zakho, sengathi uzokwenza ama-push-up. Ngemuva kwalokho kufanele ulethe umlenze owodwa esifubeni bese ushintsha nomunye. Yize futhi kuwukuzivocavoca okuyisisekelo, kufanele kubhekwe ukuthi inyonga ayikwazi ukunyakaza kakhulu. Ukuze wenze lokhu, zama ukugcina isisu sakho sinenkontileka. Kufanele ugcine umhlane wakho uqonde bese uzama ukungayinciphisi le ndawo. Ngomkhuba omncane, uzoyithola. Yikuphi ukuzivocavoca umzimba okuhle kakhulu okungasweleki enkambisweni yakho?