Ngalesi simiso esisheshayo se-cardio ukuze ulahlekelwe isisindo, ungakwazi ukulahlekelwa isisindo ngokuphumelelayo. Kuwumkhuba lokho hlanganisa izivivinyo eziningana ezigijima ngokushesha, ngakho ungakwenza emaminithini angu-15 noma angu-20. Kodwa khumbula ukuthi ukuze uphumelele, kubaluleke kakhulu ukusebenzisa ukuvivinya umzimba. Lokhu kuyinto ochwepheshe abasikhumbuzayo, ngoba i-cardio iyodwa ayanele ukunciphisa umzimba.
Noma kunalokho, ayilahleki ngokushesha okungaka. Ukuzivocavoca ukumelana kulokhu kubalulekile, njengoba imisipha iqhubeka nokusebenza ngemva kokuqeda umsebenzi, okuvumela ukulahlekelwa kwamafutha. Ngokwesinye isandla, ukulandela ukudla okufanele kubalulekile uma lokho okufunayo kuwukulahlekelwa isisindo. Njengoba ukulahlekelwa ama-calories kuyinkimbinkimbi kakhulu kunokuwengeza. Ngakho-ke, khumbula ukulandela ukudla okunekhalori ephansi ukuze ulahlekelwe isisindo.
Ukudla kanye nokuzivocavoca umzimba, izihluthulelo zokulahlekelwa isisindo
Ngaphandle kokusebenza ngokomzimba awukwazi ukunciphisa umzimba, noma okungenani hhayi ngendlela enempilo nehlala njalo. Izinsika ezimbili zokunciphisa isisindo ukudla kanye nokuvivinya umzimba. Ngoba akusizi uma udla kabi futhi kancane, ngoba uma kungekho ukuvivinya umzimba ukushisa amandla ahlinzekwa ukudla, lokhu kuguqulwa kube amafutha agcinwe emzimbeni.
Ngakolunye uhlangothi, ukudla okuncane futhi okungenamsoco kungabangela ukuntula okukhulu komsoco. Lokho elikucabangayo ingozi enkulu yezempilo kanye nendlela engasebenzi yokwehlisa isisindo. Njengoba ngokushesha nje lapho udla ngokujwayelekile futhi, umzimba wakho uzoqongelela konke okufaka isandla. Lokho okwaziwa ngokuthi umphumela we-rebound, okungeyona into engaphezu kwendlela emzimbeni wakho ukugwema ukushoda kwezinto.
Ukudla okungcono kakhulu yilokho okudizayina isazi sokudla okunempilo, ngokusekelwe ezidingweni zakho. Ikakhulukazi uma udinga ukulahlekelwa isisindo esiningi. Ngakho-ke ungadlali ngempilo yakho futhi uye kuchwepheshe ukuze ukwazi ukudala ukudla okufanele ukuze ukwazi ulahlekelwe isisindo Ngendlela enempilo. Ngalokho kudla kanye nalesi simiso se-cardio ukuze ulahlekelwe isisindo, uzokwazi ukufeza umgomo wakho wokulahlekelwa isisindo.
I-Cardio routine ukuze ulahlekelwe isisindo
Lo mkhuba uklanyelwe ukwenza wonke amaqembu amakhulu emisipha asebenze. Yilokhu esikufunayo ukuze sishise amafutha futhi sikhuthaze ukulahlekelwa isisindo. Ngaphambi kokuqala, khumbula ukubaluleka kokufudumala kahle ukuze ugweme ukulimala. Ukuzivocavoca ngakunye kufanele kwenziwe imizuzwana engama-25, ngekhefu lesibili lama-20 phakathi komunye nomunye wabo. Yenza amasethi amathathu okuzivocavoca ngakunye kwalokhu okulandelayo.
- Jump squat. Okuhlukile kwe-squat yendabuko ebandakanya gxuma ngokuletha umzimba endaweni yokuqala.
- Ukujikeleza kwe-trunk. Sebenzisa induku ye-Pilates (noma i-broomstick) ukuze ugcine umhlane nezingalo zakho zisesimweni. Nyakazisa umboko wakho emaceleni, uqaphele ukuthi ungazilimazi.
- I-skater jump. Ukuzivocavoca okulingisa ukugxuma kwe-skater lapho bephethe ibhodi noma i-skate. Ngalo msebenzi ungalahlekelwa isisindo ngokushesha.
- Amajeke eqa. Kuhlanganisa ukugxuma, ukuvula imilenze nokuphakamisa izandla kuze kushayisane izintende zezandla.
- Ama-squats asemaceleni. Okunye okuhlukile kwama-squats endabuko, kulokhu kumayelana nokuhambisa umzimba emaceleni.
- Amashifu angemuva. Ukuzivocavoca obone abadlali bebhola lezinyawo ekuqeqesheni kwabo kwezemidlalo. Iqukethe ukunyakaza kathathu, ukuma futhi izingalo zisemaceleni.
Le ndlela esheshayo ye-cardio ilungele ukwehlisa isisindo, kodwa kufanele ungaguquguquki futhi uzilolonge nsuku zonke. Ukuba yisimiso esilula kakhulu, semizuzu engu-15 kuphela, ngeke ube nezaba zokungakwenzi nsuku zonke. Uma kungenjalo, kuyoba nzima kakhulu ukufeza umgomo wokulahlekelwa isisindo, okuyinto lesi simiso esidalelwe sona. Futhi khumbula, uma udinga ukulahlekelwa isisindo esikhulu, kungcono ukuzibeka ezandleni zochwepheshe.