Ngaba ii-5-Minute zoLuhlu lokuSebenza ngaMalanga ziluncedo?

Umxholo

• Ngaba ukusebenza kwemizuzu emi-5 kuyanceda?
• Ithini inzululwazi
• Ukwenza umthambo ngokufanelekileyo
• Iingcebiso zokufumana ixesha
• Ukusebenza okufutshane ukuzama
• Ukuthatha: Ukuhamba

Ukuba uphelelwa lixesha lokuzilolonga namhlanje, kuya kufuneka utsiba nje, akunjalo? Akulunganga! Unokuzifumana izibonelelo zokusebenza kunye nokujuluka njengemizuzu emihlanu. Uyifunde ngokuchanekileyo: imizuzu emihlanu. Ngaba usathandabuza? Qhubeka ufunda ukuze ufunde ngakumbi malunga nendlela i-micro-workout enokuyinyusa ngayo impilo yakho kunye nokomeleza umzimba.

Ngaba ukusebenza kwemizuzu emi-5 kuyanceda?

Kungenzeka ukuba awuzange ukhe ucinge ngokusebenza ngaphandle kwemizuzu emihlanu kuphela. Akuvakali njengexesha elaneleyo lokwenza umahluko. Emva kwayo yonke loo nto, iOfisi yoThintelo lwezifo kunye nokuKhuthazwa kwezeMpilo ithi imisebenzi ye-aerobic ehlala ixesha elide kunaleyo ibalwayo kukuzilolonga ngamandla omele ukujolisa kuko veki nganye. Kodwa oko akuthethi ukuba mfutshane, ukuzilolonga okuphezulu akunakunceda.

Izibonelelo zokuzilolonga rhoqo zibandakanya yonke into ukusuka ekwehliseni umzimba ukuya ekulaleni ngcono ekunyuseni amanqanaba amandla. Ukuzigcina ulungile kunokunceda kakhulu ekuzithembeni kwakho. Ke, akufuneki nantoni na ibale le njongo? Ewe, abaphandi bafumanisa ukuba nokuba iiseshoni zokuzilolonga njengohlobo lomzuzu zinokukunceda uhlale ulungile kwaye usebenza.

Ithini inzululwazi

Isifundo esivela kwiDyunivesithi yase-Utah sibonisa ukuba zonke ezo zinto zincinci uzenzileyo imini yonke zinokongeza kwinto enkulu. Ngapha koko, nokuba umzuzu "wokukhawuleza" wokuhamba unokuba nefuthe elibonakalayo.

Abasetyhini abafaka ukugqabhuka okufutshane kwemisebenzi yokuqina okuphezulu kubomi bemihla ngemihla kuye kwancipha kancinci kwisalathiso somzimba (BMI), xa kuthelekiswa nezifundo zolawulo. Amadoda afumana iziphumo ezifanayo. Iikhalori zitshise ngelixesha lifutshane kodwa lishushu lokuzilolonga livumele abafazi ukuba babenobunzima malunga ne-1/2 yeepawundi ngaphantsi koogxa babo abangasebenziyo. Iziphumo zokutyeba kakhulu ziye zehla kuwo omabini amadoda nabasetyhini abenze le mi sebenzi ekhawulezileyo. Isitshixo kukukhaba inqanaba lokuqina kwayo nantoni na oyenzayo, ngokuchasene nokugxila kuphela kubude bexesha.

Olunye uphononongo olupapashwe kwi-Obesity luveze ukuba ukwahlula-hlula umthambo ube ziinqumle ezifutshane kwenza ingqiqo xa kufikwa kulawulo lokutya. Iseti yabathathi-nxaxheba abatyebe kakhulu benze iyure enye yokuzivocavoca yonke imihla ngelixa elinye liseti yeeseshini ezili-12 zokuzilolonga imizuzu emihlanu. Ekugqibeleni, omabini la maqela ayenexabiso elifanayo leprotein elawula ukutya egazini labo.

Iqela elenza uqeqesho olufutshane, nangona kunjalo, lathi luziva umndilili weepesenti ezingama-32 ezigcwele ngokuzeleyo ngexesha losuku. Ngamanye amagama, ukwaneliseka kwabo kuye kwanda ngokwenza ukusebenza okwexeshana kwemizuzu emihlanu nje ubude.

Usenokuba ukhe weva ngento ebizwa ngokuba luqeqesho lweTabata. Ukusebenza kweTabata ngokwenene yimizuzu emine yokuzivocavoca ixesha elide lokuqeqesha elenziwe ngemizuzwana engama-20 yomgudu onzima kunye nemizuzwana eyi-10 yokuphumla, iphindwe ngokuphindwe kasibhozo. Igama livela kumbhali wophando kuqeqesho lwexesha lokupapashwa olwapapashwa ngo-1996. Iziphumo zolu phononongo zibonise ukuba iiseshini zexesha elifutshane ziphucule kakhulu iinkqubo ze-anaerobic kunye ne-aerobic yomzimba.

Ukwenza umthambo ngokufanelekileyo

Konke oku kuvakala kulungile, kodwa unokuziva ngathi ukufumana nokuba yimizuzu emihlanu yokwenza umthambo akunakwenzeka ngeshedyuli yakho exakekileyo. Okanye mhlawumbi xa ekugqibeleni ufumana ixesha elithile, ufuna ukuphumla. Akukho mntu uthi ukuhlala kufanelekile kulula, kodwa akufuneki nokuba kungenzeki.

Iingcebiso zokufumana ixesha

• Sebenzisa amakhefu orhwebo eTV ukunceda wena. Unokuphakama wenze iijack zokutsiba okanye uhle phantsi wenze i-pushups ngaphambi kokuba umboniso wakho kamabonakude uqalise.
• Zama indlela yokusebenza ye-nano ngokwenza umthambo ngelixa usenza imisebenzi yemihla ngemihla njengokuxubha amazinyo. Endaweni yokuma nje, phakamisa ithole elincinci.
• Cwangcisa isikhumbuzi kwifowuni yakho ukukhuthaza ukuba uzilolonge imini yonke. Ungawuvala umnyango weofisi yakho ukwenza iyoga okanye uthathe uhambo olufutshane njengekhefu lomsebenzi.
• Hamba ngenyawo ukuze ugqibezele ukwenza izinto endaweni yokuqhuba. Thatha izinyuko endaweni yelifti. Ipaki ekude nevenkile.

Gcina ihambelana neziphumo ezilungileyo. Emva kwethutyana, unokwenza i-tweak yakho yesiqhelo ngokwanele ukuba intshukumo engaphezulu yendalo ingene kumhla wakho.

Ukusebenza okufutshane ukuzama

Awudingi ubulungu bokuzivocavoca ukuze usebenze ukubila, nokuba. Ngapha koko, ulungiselelo lokufika ejimini, ukutshintsha, kwaye ekugqibeleni ukusebenza kunokubulala ixesha kunye nenkuthazo yakho. Xa uziva uphefumlelwe ukuba uhambe, zama ukukhangela ukusebenza ngokukhawuleza onokukufumana simahla kwiYouTube.

Eminye imizekelo:

• Sebenza undoqo wakho nge-XHIT's 5 Minute Abs yesiqhelo. Uya kugqibezela uthotho lweemithambo ezintlanu ezinomzuzu omnye ubude. Lungiselela ukuba yingcali kwiiplanga ezijikeleze-ngqo, ihip hip, i-oblique crunches, iiplanga ezisecaleni, kunye nokuhlala okupheleleyo.
• Sebenza ngeeasethi zakho ozithandayo ngale mizuzu emi-5 yebhanti kunye nokuzivocavoca kwamathanga nguBitness Blender. Uya kwenza iindidi zesquat usebenzisa ipateni yemizuzwana engama-40 kunye nemizuzwana emihlanu yokuphumla. Ezi ntshukumo ziya kunceda ukuphakamisa, ithoni, kunye nokomeleza isiqingatha sakho esisezantsi ukuze ujongeke ngcono kwijean yakho kwaye ube namandla ngakumbi kwimisebenzi yakho yemihla ngemihla.
• Ukwabelana ngePOPSUGAR Fitness kwabelana nge-5-Minute Fat-Blasting Bodyweight Workout yevidiyo yabo bafuna ukutshiswa konke. Uya kuqala ngokutsiba iijack kunye nexesha lokuprinta. Emva koko uya kudlulela kwii-pike jumps, isikere jacks, kunye nokutsiba kwamaphaphu kunye ne squats.
• Lo mzuzu u-4 wokusebenza kukaTabata nguRebekah Borucki uye wajongwa ngaphezulu kwezigidi ezi-2 amaxesha. Inxalenye yochungechunge lwayo olunesihloko esithi "Unemizuzu emine" - kwaye ngumbulali. Umsebenzi ngamnye wokuzivocavoca umzimba wenziwa kabini, nganye nganye imizuzwana engama-20, ilandelwa yimizuzwana eyi-10 yokuphumla. Ucebisa ukuyenza njengokushushubeza kwesiqhelo okanye njengesiqalo sentsasa yakho.

Hayi kufutshane nekhompyuter? Cwangcisa iwotshi yakho okanye ifowuni yakho ukuba ibe ne-alamu yemizuzu emihlanu kwaye uzame ukwenza umthambo omninzi kangangoko unakho. Unokwenza i-pushups, i-situps, i-planks, i-squats, i-jump, i-lunges, ukubaleka endaweni, okanye nantoni na eyenye. Gcina nje kuyo kwaye uzame ukuya kwinqanaba eliphezulu lokuqina. Kwaye ungalibali ukusela amanzi amaninzi xa ugqibile!

Ukuthatha: Ukuhamba

Ewe. Imizuzu nje emihlanu yokuzilolonga ngexesha kunokuba luncedo kwimpilo yakho ngeendlela ezininzi. Ukuba awukaqiniseki ngokwaneleyo, zama ukwenza enye yokuziqhelanisa necandelo elingentla. Xa ekugqibeleni uphefumla, zibuze kwakhona ukuba ngaba imizuzu emihlanu ingayenza intliziyo yakho impompe. Kwaye, eneneni, ukwenza into kuhlala kungcono kunokungenzi nto, ngoko ke hamba!