Uluhlu lweentlobo ezili-14 zokuzivocavoca kweCardio zokuKwenza uhambe

Umxholo

• Kutheni ufuna i-Cardio kwindawo yokuqala?
• Ukhetho lwakho lokuzivocavoca lweCardio
• 1. Intambo yokutsiba
• 2. Ukudanisa
• 3. Imidlalo eQuquzelelweyo
• 4. Ukuhamba ngamandla
• 5. Ukudada
• 6. Umdlalo wamanqindi
• 7. Ukunyathela itrampolini
• 8. Ukuhamba ngebhayisikile
• 9. Ukunyuka intaba
• 10. Ukuqhuba isikhephe
• 11. IHula-Hooping
• 12. Ukuhamba
• 13. Ukutsiba iiJacks
• Izinyuko
• Ukuthatha

Sibandakanya iimveliso esicinga ukuba ziluncedo kubafundi bethu. Ukuba uthenga amakhonkco kweli phepha, sinokufumana ikhomishini encinci. Nantsi inkqubo yethu.

Xa uninzi lwabantu lucinga ngemithambo ye-cardiovascular (cardio), izinto zokuqala eziza engqondweni zibaleka, ukuhamba ngebhayisikile, okanye ukuqubha.

Ewe, ezi ziindlela ezintle zokufumana ukubetha kwentliziyo yakho, kodwa ayinguye wonke umntu ozonwabelayo. ICardio kufuneka ibe yinxalenye ephambili yendlela yokuphila esempilweni. Ngethamsanqa, akukho ndlela "yokulinganisa konke-konke".

Ukuba ujonge ukufaka i-cardio engaphezulu kwimithambo yakho, musa ukoyikiswa ziimbaleki zeemarathon zamaxesha ozibona kwindawo ohlala kuyo. Ukuzivocavoca kwintliziyo enempilo akufuneki ukubandakanya ukuchitha iiyure kwitreadmill. Zininzi iindlela zokuzonwabisa kunye neendlela zokuyila zokufumana i-cardio yakho kwaye uyonwabele.

Kutheni ufuna i-Cardio kwindawo yokuqala?

I-Cardio ichazwa njengalo naluphi na uhlobo lomthambo olwenza ukuba izinga lokubetha kwentliziyo yakho liyigcine kwaye iligcine ixesha elide. Inkqubo yakho yokuphefumla iya kuqala ukusebenza nzima njengoko uqala ukuphefumla ngokukhawuleza nangakumbi. Imithambo yegazi yakho iya kwanda ukuzisa ioksijini engakumbi kwimisipha yakho, kwaye umzimba wakho uya kukhupha iipilisi zentlungu (endorphins) zendalo.

Izibonelelo zomzimba nezengqondo zolu hlobo lomthambo zibonakala zingenasiphelo.

• Lawula ubunzima bakho: Yithi kukho ubungqina obunzulu besayensi bokuba imizuzu eyi-150 ye-modio-intension cardio ngeveki iya kukunceda ugcine ubunzima bakho ekuhambeni kwexesha.
• Ukukhutshwa kwesifo senhliziyo: Uphando lubonakalisile ukuba ukufumana ukubetha kwentliziyo yakho kunye nokuzilolonga rhoqo kwe-cardio kunokunceda ukuthintela isifo sentliziyo, esichaze ukusweleka kwehlabathi kwi-2012.
• Ukuphuculwa kwemood: Akumangalisi kuwe, kodwa uphando luxhasa indima edlalwa ngumthambo we-cardio ekuphuculeni imeko yakho kwaye wandise ukonwaba kwakho. ICardio inyusa ukuveliswa kwezi ntlungu zintle zibizwa ngokuba zii-endorphins.
• Phila ixesha elide: Ikliniki yaseMayo iphakamisa ukuba abantu abaqhuba rhoqo umthambo we-cardio baya kuphila ixesha elide./li>

Ukhetho lwakho lokuzivocavoca lweCardio

Cinga ngaphandle kwebhokisi kwaye uzame into entsha ngezi ndlela zikhethiweyo ze-cardio. Isitshixo sokubambelela kuso nasiphi na isicwangciso somsebenzi esiphumeleleyo kukufumanisa umsebenzi owuthandayo.

Nje ukuba ufumane umthambo owuthandayo, uya konwaba kangangokuba kuya kufuneka ukhunjuzwe ukuba uyayiphucula impilo yakho!

1. Intambo yokutsiba

Amathuba kukuba, awuzange utsibe ntambo ukusukela kwikhefu le-4. Ukuba kunjalo, yiya uzenzele intambo yokutsiba namhlanje! Olu hlobo lwe-cardio lunokwenziwa phantse naphi na. Nyusa uluhlu lwakho lokudlala oluthandayo kwaye utsibe kwisingqi. Ukuphosa intambo yakho yokutsiba ebhegini, ityesi, okanye isipaji kuya kukunceda ucofe kwimizuzu yakho ye-150 yokuzivocavoca ngeveki nanini na unexesha elithile.

2. Ukudanisa

Nokuba ucinga ukuba uneenyawo ezimbini zasekhohlo, ukudanisa yindlela entle yokuvuthela umphunga ngelixa ufaka i-cardio yakho ngaphakathi. Ungacinga ukuba ukudanisa kukhawulelwe kwiiklasi zeZumba, kodwa yintoni ekuthintelayo ekubeni ungadanisi nje ujikeleze igumbi lakho? Crank tunes kwaye udanise ngokwakho.

3. Imidlalo eQuquzelelweyo

Usenokungazicingeli "njengomntu wezemidlalo," kodwa kukho iitoni zemidlalo yabantu abadala yeligi ezele ngabantu abafana nawe - abantu abafuna ukonwaba nokuba sempilweni. Bhalisela ibhola ekhatywayo, iflegi yebhola ekhatywayo, ibasketball, okanye nantoni na evumelana nokuthanda kwakho. Ukubaleka ujikeleze intsimi okanye inkundla kuqinisekisiwe ukonyusa izinga lokubetha kwentliziyo yakho. Jonga indawo ohlala kuyo ukuba ungakhuphisani nemidlalo yezemidlalo. Mhlawumbi ungade wenze umhlobo omtsha ngelixa ulapho!

4. Ukuhamba ngamandla

Awunyanzelekanga ukuba ubonakale njengomnye waba bahamba ngamandla ukuze uvune izibonelelo zolu hlobo lwe-cardio. Nyathela ngaphandle (okanye unamathele kumatshini wokunyathela ukuba imozulu imbi) kwaye uthathe inyathelo.

5. Ukudada

Le fom yeempembelelo ezisezantsi ze-cardio yindlela entle yokufumana ukubetha kwentliziyo yakho ngelixa ukhusela amalungu akho. Ukuba awuqinisekanga ngokupheleleyo kwizakhono zakho zokubhukuda, bamba i-kickboard kwaye wenze iirobhothi ezimbalwa. Oku akuyi kubandakanya imilenze yakho kuphela, kodwa ne-abs yakho, nayo.

6. Umdlalo wamanqindi

Asinakuba sonke yiRocky Balboa, kodwa nabani na angasebenzisa amanqindi ukuze abe sempilweni. Imizuzu nje engama-30 yomdlalo wamanqindi inokukunceda utshise ukuya kwiikhalori ezingama-400.

7. Ukunyathela itrampolini

Ukuba une-trampoline enkulu, ene-bouncy eyadini yakho, iyamangalisa. Ukutsiba nokudlala ngeenxa zonke akulunganga kuwe, kodwa kumnandi, nako!

Ukuba awunayo i-trampoline enkulu, ungazibali kule. Unokufumana i-compact trampoline ukuze uhlale endlwini yakho. Ukubeka kwiimvumi zakho ozithandayo kunye nokubaleka okanye ukubetha endaweni kunokuba nakho ukusebenza.

8. Ukuhamba ngebhayisikile

Zininzi iindlela zokulingene olu hlobo lwe-cardio kusuku lwakho. Ukutshintsha imoto yakho ngebhayisekile kuhambo lwakho olulandelayo kwivenkile yokutya. Yitshintshe kwaye ubeke umjelo wethayile yokunyathela ibhayisekile emileyo kuhambo lwakho olulandelayo ukuya ejimini. Yilume imbumbulu kwaye uzame istudiyo esingaphakathi esibujongileyo kwezi nyanga zintandathu zidlulileyo, okanye uthenge umqeqeshi ukuze ukwazi ukukhwela ibhayisikile yakho yendlela endlwini yakho okanye kwigaraji.

9. Ukunyuka intaba

Uyakuthanda ngaphandle? Ukunyuka intaba kunokuba litikiti nje lokunyusa impilo yeTicker yakho. Ukufudukela ngaphandle akuyi kwandisa ukomelela kwentliziyo yakho kuphela, kodwa kuya kukonyusa impilo-ntle yakho.

10. Ukuqhuba isikhephe

Cinga ukuba umatshini wokubhexa ulungiselelwe abo bafuna i-biceps ekhulayo? Cinga kwakhona! Ukucwina ukubheja kwinkqubo yakho yokuzivocavoca kunokukunika ukonyuka kwe-cardio, kunye nokomeleza i-abs yakho kunye nezihlunu zangasemva. Ukuba awuzange uzame, cela umngeni ngento entsha.

11. IHula-Hooping

Ngokuqinisekileyo, ngekhe ukwenze oko kususela kwitheko lokuzalwa labantwana lokugqibela owawukhe waya kulo, kodwa ngoba? Ukujija ezo nyonga zijikeleze phezulu kuya kunyusa izinga lokubetha kwentliziyo yakho kunye nokuphucula amandla akho aphambili. Kwaye ungakhathazeki - bazenza kubungakanani babantu abadala.

12. Ukuhamba

Unokuzibuza ukuba ukuhamba kubalwa njengokuzivocavoca komzimba. Kunjalo! Le yindawo entle yokuqala abantu abatsha ukuba bazilolonge. Nokuba uhamba ngemizuzu eli-10 unokukufumana kwindlela yokuphucula impilo yentliziyo. Amava okuzivocavoca axhamla kuwo, nawo.

13. Ukutsiba iiJacks

Ukuba awuzange wenze oku ukusukela kwiklasi yokuzivocavoca yamabanga aphakamileyo, uyaphoswa! Lo msebenzi ngaphandle kwezixhobo unokufumana ukubetha kwentliziyo yakho ngaphandle kwexesha. Kwaye kulula ukwenza naphi na. Qala ukutsiba into yokuqala kusasa, xa ufuna ikhefu kwidesika yakho, okanye ngelixa ulinde isidlo sakho sangokuhlwa ukugqiba ukupheka.

Izinyuko

Ukunyuka kwezitepsi yindlela emnandi yokumpompa kwentliziyo kunye nokubila komzimba wakho. Fumana ipaki enezitepsi ezinkulu, okanye nje izinyuko kwizakhiwo ezikufuphi. Naluphi na ukunyuka luya kwenza. Kwaye ukuba ufuna ukuhlala ngaphakathi, iStirmirmaster ngumhlobo wakho.

Ukuthatha

Akukho mpikiswano yokuba umthambo wentliziyo yinxalenye ephambili yobomi obude nobusempilweni. Kodwa oko akuthethi ukuba kulula ukwenza i-cardio yesiqhelo. Khumbula nje ukuba ugcina ingqondo evulekileyo kwaye uyila, zininzi iindlela zokufumana ukubetha kwentliziyo yakho. Akufanele uzive uvalelwe kwitreadmill.

Elona candelo libalulekileyo kuyo nayiphi na inkqubo yokomelela komzimba kukufumana into oyithandayo. Kusenokwenzeka ukuba unamathele kwisiqhelo ukuba yinto oyithandayo. Zama ke, zama izinto ezintsha, kwaye ufumane indlela onokonwaba ngayo ngokwaphula ukubila.