Iingcebiso ezi-6 zokuSebenza ngakumbi kweCardio

Umxholo

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Ukuzilolonga kweCardio kubalulekile kwimpilo yentliziyo kwaye kufuneka kwenziwe ukuba uzama ukunciphisa umzimba. Nokuba uyabaleka, uyadada, ukhwela ibhayisekile, okanye uthatha iklasi ye-cardio, faka ezi ngcebiso zintandathu ukuze ufumane okuninzi kwiiseshoni zokumpompa intliziyo.

1. Bandakanya izithuba zokubaleka: Ngokutshintshana phakathi kwemizuzu embalwa ngesantya esiphakathi kwaye uphose ukugqabhuka ngesantya esikhawulezayo, uya kutshisa iikhalori ezininzi, wakhe unyamezelo, kwaye ukhawuleze kwaye womelele. Ukungathethi, amaxesha aqinisekisiweyo anciphisa amanqatha esisu.
2. Sebenzisa ezo ngalo: Iindlela ezininzi ze-cardio zizonke malunga nemilenze, ke xa kunokwenzeka, wandise ixesha lakho le-cardio ngokugxila ekusebenzeni kweengalo zakho.Zijikeleze ngelixa uqhuba (ungabambeli kumatshini wokunyathela okanye izibambo ze-elliptical), yenza ubuchule ngokwenza imivumbo yengalo ngelixa ulapho echibini, kwaye ungalibali ukuzisebenzisa ngelixa ukwiklasi yakho yeZumba okanye enye iklasi ye-cardio endaweni yokuphumla amacala akho.
3. Yandisa ixesha lokuzilolonga: Uninzi lwe-cardio yokusebenza luhlala phakathi kwemizuzu engama-30 okanye engama-45, ngoko utshise iikhalori ezininzi ngokuzichukumisa ixesha elide. Jonga ukuba zingaphi iikhalori ezongezelelweyo imizuzu emihlanu yokutsha kwe-cardio.
4. Bandakanya uqeqesho lwamandla: Eyona nto kugxilwe kuyo ekusebenzeni kwe-cardio kukutshisa iikhalori ngokunyakaza okuphezulu, kodwa ungasebenzisa eli xesha ukomeleza izihlunu zakho. Ukujolisa imilenze kunye ne-tush, bandakanya ukuthambekela ekubalekeni kwakho, ukukhwela ibhayisekile, kunye nokunyuka. Xa usequleni, sebenzisa ukuxhathisa kwamanzi ukuthobisa izihlunu zakho ngokusebenzisa iiglavu zewebhu.
5. Yenza ngaphezulu kweentlobo ezimbini zecardio ngeveki: Ukuze wakhe amandla omzimba ngokubanzi kunye nokunyamezela kunye nokuthintela ukulimala okuphindaphindiweyo, kubalulekile ukuba ungenzi uhlobo olufanayo lwe-cardio lonke ixesha, njengokusebenza. Uya kufumana ngakumbi ekusebenzeni kwakho kwe-cardio ukuba ubandakanya ubuncinci iintlobo ezintathu ezahlukeneyo ngeveki.
6. Yenze ibe nzima: Ngaphandle kokongeza ii-incline, fumana ezinye iindlela zokwenza ukuba i-cardio yakho isebenze nzima ngakumbi. Yima endaweni yokuba uphumle intsimbi yakho esitulweni xa ukhwele ibhayisekile yakho, baleka ngamadolo aphakamileyo, zama inguqulelo ephucukileyo yentshukumo eboniswa ngumqeqeshi wakho wokuqina komzimba, kwaye wenze ibhabhathane elibukhali ngakumbi endaweni yokukhasa. Khumbula ukuba xa kuthelekiswa nosuku lwakho lonke, oku kukuzilolonga kulixesha elifutshane, ke kuphe ngako konke.

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