Ukuzivocavoca umzimba kweCardio onokukwenza ekhaya

Umxholo

• Umqali uhamba ukuze uqalise
• Amadolo aphezulu
• Ukukhaba kweempundu
• Ukuxutywa kwecala
• Ukuhamba ngononkala
• Ukuma kwe-oblique crunch
• Izikhephe ezikhawulezayo
• Oojack abaxhumayo
• Iithephu zenzwane
• Uphakathi uhambela phezulu kubunzulu
• Isikwere siyaxhuma
• Ukuma ngokutshintshana kweenzwane
• U-Lunge uyaxhuma
• Ibhokisi iyaxhuma
• Iiplanga zeplanga
• Ukuqhubela phambili ukugcina izinto zinomdla
• Ukunyuka kweentaba
• Iplank ski hops
• Ukuxhuma kwidayalonal
• Iijack ezijikelezayo
• IBurpees
• Ukukhasa kwe-inchworm
• Ungalufumana njani uninzi ngokuzilolonga kwakho
• Ukuqwalaselwa kwezokhuseleko
• Umgca wezantsi

Ukuzivocavoca kwe-Cardiovascular, okwaziwa ngokuba yi-cardio okanye ukusebenzisa i-aerobic, kubalulekile kwimpilo entle. Inika ukubetha kwentliziyo yakho, ikwenza ukuba upompe igazi ngokukhawuleza. Oku kuhambisa ioksijini engakumbi emzimbeni wakho, egcina intliziyo kunye nemiphunga yakho isempilweni.

Ukuzivocavoca umzimba rhoqo kunokukunceda ukunciphisa umzimba, ukulala ngcono, kunye nokunciphisa umngcipheko wesifo esinganyangekiyo.

Kodwa uza kuthini ukuba awukwazi ukuphuma phandle ubaleke yonke imihla okanye ungaziva ngathi ubetha umthambo? Kukho okuninzi kokuzivocavoca kwe-cardio onokuyenza ekhaya.

Umqali uhamba ukuze uqalise

Ukuba umtsha kwi-cardio, ezi ntshukumo ziya kukunceda unyuse isantya.

Amadolo aphezulu

Lo msebenzi ubandakanya ukubaleka endaweni, ke unokukwenza naphina kwindawo encinci.

1. Yimani kunye nemilenze yenu kunye neengalo emacaleni enu.
2. Phakamisa idolo elinye esifubeni sakho. Yehlisa umlenze wakho uphinde uphinde ngamanye amadolo.
3. Qhubeka utshintshana ngamadolo, upompa iingalo zakho phezulu nasezantsi.

Ukukhaba kweempundu

Ukukhaba kweempundu kukuphikisana namadolo aphakamileyo. Esikhundleni sokuphakamisa amadolo akho phezulu, uya kuphakamisa izithende zakho kwi-butt yakho.

1. Yimani kunye nemilenze yenu kunye neengalo emacaleni enu.
2. Yiza nesithende esinye kwi-butt yakho. Yehlisa unyawo lwakho kwaye uphinde ngesinye isithende.
3. Qhubeka utshintsha izithende zakho kwaye upompe iingalo zakho.

Ukuxutywa kwecala

Ukuxutywa kwexesha elizayo kunyusa izinga lokubetha kwentliziyo yakho ngelixa uphucula ulungelelwaniso lwecala necala.

1. Yima ngeenyawo zakho ububanzi benyonga ngaphandle, amadolo kunye neethanga zigobile. Yama phambili kancinci kwaye ubambe ingqokelela yakho.
2. Phakamisa unyawo lwakho lwasekunene, tyhala unyawo lwakho lwasekhohlo, kwaye uhambe ekunene ngelixa ugcina ifom yakho.
3. Beka iinyawo zakho kunye. Qhubeka ujikeleza ngasekunene.
4. Phinda amanyathelo afanayo kwicala lasekhohlo.

Ukusebenza ngokulinganayo kumacala omabini, shuffle ngasekhohlo nasekunene kwindawo efanayo.

Ukuhamba ngononkala

Ukwenza unonkala uhambe ngendlela emnandi yokufumana igazi lakho. Ikomeleza neengalo zakho ezingasentla ngelixa usebenza umqolo wakho, undoqo kunye nemilenze.

1. Hlala phantsi, amadolo agobile kwaye iinyawo zithe tyaba. Beka izandla zakho phantsi phantsi kwamagxa, iminwe ikhombe phambili.
2. Phakamisa iinqumlo zakho emgangathweni. "Hamba" ubuye umva usebenzisa iingalo kunye nemilenze, ugcine ubunzima bakho ngokulinganayo busasazwa phakathi kweengalo nemilenze yakho.
3. Qhubeka uhambe umva umgama owufunayo.

Ukuma kwe-oblique crunch

Ukuzivocavoca kwe-cardio yimpembelelo ephantsi kwaye ilungele abaqalayo. Njengoko uphakamisa amadolo akho, uya kubandakanya izihlunu ezingundoqo emacaleni akho.

1. Yima ngeenyawo zakho ububanzi bamagxa. Beka izandla zakho ngasemva kwentloko yakho, iingqiniba zikhombe ngaphandle.
2. Gobela ngasekunene, uhambisa ingqiniba yakho yasekunene ezantsi kunye nedolo lasekunene phezulu.
3. Buyela kwindawo yokuqala. Phinda kwicala lasekhohlo.

Izikhephe ezikhawulezayo

Ukuhamba ecaleni kwalo msebenzi kulingisa indlela i skater esihamba ngayo. Ngomceli mngeni, yongeza ukutsiba xa usiya ecaleni.

1. Qala kwi-curtsy lunge, omabini amadolo agobile kunye nomlenze wakho wasekunene emva kwakho. Gobela ingalo yasekunene uze wolule ingalo yakho yasekhohlo.
2. Cofa umlenze wakho wasekhohlo, uhambise umlenze wakho wasekunene phambili. Yizisa umlenze wakho wasekhohlo emva kwakho kwaye utshintshe iingalo.
3. Qhubeka "ukutyibilika" ngasekhohlo nasekunene.

Oojack abaxhumayo

Ukuzivocavoca umzimba ngokupheleleyo, yongeza kwezinye iijets zokutsiba. Le ntshukumo yakudala isebenza ngomzimba wakho uphela ngelixa usonyusa izinga lokubetha kwentliziyo yakho.

1. Yimani kunye nemilenze yenu kunye neengalo emacaleni enu.
2. Gob'amadolo kancinci. Tsiba kwaye usasaze imilenze yakho ububanzi kunobubanzi begxalaba, uphakamisa iingalo zakho ngaphezulu.
3. Tsibela embindini. Phinda.

Iithephu zenzwane

Lo ngumsebenzi olula, onefuthe eliphantsi onokwenziwa kumanqwanqwa okanye kwinqanaba elisezantsi lesitepsi.

1. Yima phambi kwendlela okanye inyathelo. Phumla unyawo ngaphezulu, iinzwane zijonge phantsi.
2. Ngokukhawuleza tshintsha imilenze ukuzisa olunye unyawo ngaphezulu. Qhubeka utshintshana iinyawo.
3. Njengoko uqhele ukuhamba, hamba ngasekhohlo okanye ngasekunene ngelixa usenza iithephu.

Uphakathi uhambela phezulu kubunzulu

Njengoko usakha unyamezelo kunye namandla, inkqubela phambili kwezi ntshukumo ziphakathi.

Isikwere siyaxhuma

I-squat eqhelekileyo kukushukuma komzimba okujolise kumzimba ongezantsi. Ngokudibanisa ukutsiba, ungayiguqula ibeyindlela yokuqhushumba kwe-cardio.

1. Qala ngeenyawo zakho ububanzi bamagxa. Bendisa amadolo akho uze wehle kwisikwere.
2. Jika iingalo zakho emva. Jika iingalo zakho ngokukhawuleza uye phezulu.
3. Mhlaba ngobunono ubuyele endaweni ehlala abantu abaninzi. Phinda.

Ukuma ngokutshintshana kweenzwane

Lo msebenzi usebenza iingalo zakho, undoqo, kunye nemilenze, uyenza ibe ngumzimba ogcwele umzimba.

1. Yima iinyawo zakho ububanzi bamagxa ngaphandle neengalo emacaleni akho. Lungisa undoqo wakho.
2. Phakamisa umlenze wakho wasekunene ngqo. Kwangelo xesha phakamisa isandla sakho sasekhohlo phezulu, ngaphezulu, ufikelela kwizandla zakho zasekunene.
3. Phinda ngomlenze wakho wasekhohlo nangesandla sasekunene.

U-Lunge uyaxhuma

Ukutsiba kwe-Lunge, okudibanisa ukutsiba kunye neempumlo ezisemgangathweni, kuya kuyenza ibethe intliziyo.

1. Qala kwi-lunge, omabini amadolo agobe kwii-angles ezingama-90. Yalatha iinyawo zakho phambili.
2. Qhoboshela undoqo wakho, tsala amagxa akho phantsi, kwaye ujonge iingalo zakho emva. Jika ngokukhawuleza iingalo zakho phezulu kwaye utsibe. Shintsha imilenze ngaxeshanye.
3. Mhlaba kumngxunya. Phinda.

Ibhokisi iyaxhuma

Ibhokisi ixhuma ngumsebenzi we-cardio ojolise kumzimba wakho osezantsi, kubandakanywa umlenze wakho, amathanga, amathole kunye neentsimbi.

1. Yima phambi kwebhokisi ephezulu emadolweni okanye iqonga. Beka iinyawo zakho ububanzi benyonga ngaphandle neengalo emacaleni akho. Bandakanya undoqo wakho.
2. Gobisa amadolo akho kwaye ujikeleze phambili esinqeni sakho, ugcine umqolo wakho uthe tyaba. Jikizelisa iingalo zakho phezulu kwaye utsibele ngokukhawuleza ebhokisini.
3. Umhlaba ngobunono, uncike phambili kancinci. Buyela umva ushiye ibhokisi. Phinda.

Iiplanga zeplanga

Lo msebenzi unjengejack yokutsiba ethe tye. Inyanzela iingalo zakho ukuba zixhase ubunzima bakho njengoko ushukumisa imilenze yakho ngokukhawuleza.

1. Qala kwiplanga kunye nezandla zakho phantsi kwamagxa kunye nomzimba wakho ngqo. Hlanganisa iinyawo zakho.
2. Tsiba kwaye usasaze imilenze yakho ububanzi kunobubanzi begxalaba.
3. Buyela umva kwiplanga kwaye uphinde.

Ukuqhubela phambili ukugcina izinto zinomdla

Xa ulungele umceli mngeni, zama ezi zihambele phambili ze-cardio. Umsebenzi ngamnye ubandakanya ukulungelelanisa okukhulu kunye nokuhamba komzimba okuninzi.

Ukunyuka kweentaba

Umkhweli wentaba ngumthambo womzimba opheleleyo. Ukuba umtsha ngokuhamba, qala kancinci kwaye ngokuthe ngcembe uthathe isantya.

1. Qala kwiplanga ngezandla zakho phantsi kwamagxa akho kwaye umzimba wakho uthe nkqo. Gcwalisa umva wakho kwaye ubambe umongo wakho.
2. Phakamisa idolo lakho lasekunene esifubeni sakho. Khawuleza tshintsha, ususe idolo lasekunene uphakamise idolo lasekhohlo.
3. Qhubeka nokutshintsha imilenze.

Iplank ski hops

Iplank ski hops, ekwabizwa ngokuba ziiplanga skiers, zidibanisa iiplanga kunye nokujikeleza okujikelezayo. Ukuhamba okuguqukayo kokutsiba kuya kucelomngeni kumandla akho kunye nonyamezelo.

1. Qala kwiplanga ngezandla zakho phantsi kwamagxa akho kwaye umzimba wakho uthe nkqo. Dibanisa imilenze yakho.
2. Tsibela iinyawo zakho ngasekunene, ujikeleze ukuzisa amadolo akho ngaphandle kwengqiniba yakho yasekunene. Gcina imilenze yakho kunye.
3. Buyela umva kwiplanga. Phinda kwicala lasekhohlo.

Ukuxhuma kwidayalonal

Ukutsiba okudibanayo kuthabatha ukutsiba kwe-lunge ukuya kwinqanaba elilandelayo. Endaweni yokujonga phambili, uya kujikelezisa umzimba wakho ngexesha lokutsiba ngakunye ukonyusa ukubetha kwentliziyo.

1. Qala kwindawo yokuma, zombini amadolo agobe kwii-90 degrees. Jika umzimba wakho kwikona esekunene yegumbi.
2. Qhoboshela undoqo wakho, tsala amagxa akho phantsi, kwaye ujonge iingalo zakho emva. Ngokukhawuleza swing iingalo zakho phezulu, gxuma, kwaye utshintshe imilenze.
3. Mhlaba kumngxunya, ujonge kwikona yasekhohlo.
4. Qhubeka nokutsiba kunye nokutshintsha imilenze.

Iijack ezijikelezayo

Ijack ezijikelezayo zidibanisa ukutsiba, squats, kunye nokujija komzimba. Ngokudibeneyo, ezi ntshukumo ziya kutshisa imisipha yakho kunye nokubetha kwentliziyo.

1. Qala ngeenyawo kunye nezandla zakho kunye.
2. Yehla ungene kwisikwere, uyehla ugobe amadolo, iinyawo zibanzi kunegxa ububanzi ububanzi, kunye neenzwane zalatha ngaphandle. Ngaxeshanye ujikeleze isinqe sakho, ufike isandla sakho sasekunene phezulu kunye nesobunxele emgangathweni.
3. Yehla kwindawo yokuqala ngaphambi kokutsiba ubuye kwi-squat, ukufikelela kwisandla sakho sasekhohlo phezulu nasekunene ezantsi.
4. Qhubeka utsibe kwaye utshintshe iingalo.

IBurpees

I-burpee, ebandakanya i-squat, tsiba, kunye ne-pushup, iya kudibana nomzimba wakho uphela.

1. Yima ngeenyawo zakho ububanzi bamagxa. I-squat kwaye ubeke izandla zakho phantsi.
2. Tsibela iinyawo zakho kwakhona kwiplanga. Yenza enye i-pushup.
3. Tsibela iinyawo zakho emva kwesikwere. Tsibela phezulu, ufikelela kwiingalo zakho phezulu. Phinda.

Ukukhasa kwe-inchworm

Ngexesha le-intshiworm, intshukumo yokuhamba izandla kunye neenyawo zakho phambili iya kubeka intliziyo kunye nezihlunu zakho ukuba zisebenze.

1. Yimani ngeenyawo kunye. Bhinca ingqokelela yakho, ugobe phambili esinqeni sakho, kwaye ufikelele kwiingalo zakho emgangathweni. Gcina amadolo akho ethe tye kodwa ukhululeke.
2. Cwangcisa iminwe yakho emgangathweni, uthambe amadolo ngobumnene. Tyala iinyawo zakho kwaye uhambe izandla zakho ziye kwiplankin izandla zakho ziphantsi kwamagxa akho.
3. Qinisa ingqokelela yakho kwaye wenze enye pushup.
4. Cothisa iinyawo zakho. Yisa iingalo zakho phambili kwaye uphinde.

Ukwenza kube nzima, yenza ngaphezulu kwepushup. Ungatsiba i-pushup xa iyonke ukuze uhambe ngokulula.

Ungalufumana njani uninzi ngokuzilolonga kwakho

Landela ezi ngcebiso ukuze uvune izibonelelo zentliziyo ngaphandle kokonzakala:

• Shushubeza. Qalisa iseshoni nganye ngemfudumalo emi-5 ukuya kweli-10. Oku kuyakwandisa ukuhamba kwegazi kunye nokuhlaziya izihlunu zakho, kunciphise umngcipheko wokulimala.
• Phola. Endaweni yokumisa ngesiquphe ukuzilolonga kwakho, yehlisa isantya ngexesha lemizuzu emi-5 ukuya kweli-10 yokugqibela.
• Mema umhlobo. Ukuzivocavoca kuhlala kumnandi ngakumbi kunye nomhlobo wokuzilolonga.
• Cwangcisa imizuzu eyi-150. Kwiveki ephelileyo, jolisa ukufumana ubuncinci imizuzu eli-150 yomsebenzi ophakathi. Ungasasaza oku ngokuhamba kwexesha ngokwenza iiseshoni zemizuzu engama-30 iintsuku ezintlanu ngeveki.

Ukuqwalaselwa kwezokhuseleko

Ukuba umtsha ukwenza umthambo okanye awukwenzi umthambo okwethutyana, thetha nomboneleli wakho wezempilo ngaphambi kokuba uqalise inkqubo entsha. Banokubonelela ngesikhokelo ngokusekwe kwinqanaba lakho lempilo kunye nenqanaba lokuqina.

Kuya kufuneka unxibelelane nomboneleli wakho ukuba unayo:

• isifo seswekile
• uxinzelelo lwegazi
• isifo sentliziyo
• isifo samathambo
• iimeko zemiphunga
• ukulimala kwangaphambili okanye okwangoku

Kuya kufuneka uthathe amanyathelo athile ukuze wenze imithambo ngokukhuselekileyo.

Kwakhona kubalulekile ukuqhubela phambili ngokuthe ngcembe. Ngokunyusa kancinci ukunyusa isantya, uya kuwunciphisa umngcipheko wokwenzakala.

Umgca wezantsi

Ukuzivocavoca kweCardio kugcina intliziyo yakho, imiphunga kunye nezihlunu ziphilile. Kwaye awudingi nokushiya indlu yakho ukuyongeza kwinkqubo yakho yokomelela komzimba. Khawukhumbule ukufudumeza kwaye uqale kancinci, ngakumbi xa uzama intshukumo entsha.