Ukuzilolonga okukhulu kweCardio yaBantu abaThiyileyo ukubaleka

Umxholo

• Cardio engamatshini
• 1. Xhuma intambo
• 2. Umdlalo wamanqindi okanye wokukhaba
• 3. ICalisthenics
• 4. Ukuhambisa iiplanga
• 5. Ukulayisha ngaphezulu kuthwala
• Cardio yomatshini
• 6. Ukuhamba ngebhayisikile ngaphakathi
• 7. Umatshini wokubheqa
• 8.VersaClimber (phambili)
• 9. UJacob Ladder (uhambele phambili)

Ukubaleka yindlela elula, esebenzayo yokuzivocavoca kwentliziyo enika uluhlu lweenzuzo, ukomeleza amalungu akho ukuphucula imeko yakho.

Kodwa nabasekeli bayavuma ukuba ukusebenza kunzima. Kuthatha inqanaba eliphakathi lokuqina ukubaleka ngaphezulu kwemizuzu embalwa. Inokuba rhabaxa emzimbeni, ngakumbi kwabo baneenyawo, i-ankle, okanye iimeko zedolo. Ukubaleka kunokuba yinto encinci yokutsala ngengqondo, ngakumbi ukuba ubaleka kwiindawo ezifanayo rhoqo.

Ngethamsanqa, ukusebenza yenye yeendlela ezininzi ezikhoyo kwabo bafuna ukuzilolonga kakhulu nge-cardio. Ngelixa ukubaleka kudumile kwaye kuxhaphakile, zininzi iindlela zokwenza ukuba intliziyo yakho impompe kunye negazi lakho libaleka ngaphandle kokubetha kumalungu akho kunye nasemilenzeni.

Sahlule olu luhlu lwemisebenzi ye-cardio engasebenziyo kumacandelo amabini. Iintshukumo ezikuluhlu lokuqala zifuna kuphela ubunzima bomzimba wakho kunye nezixhobo esinye. Iintshukumo ezikuluhlu lwesibini zifuna oomatshini abathile.

Masifikelele kuyo!

Cardio engamatshini

Awudingi ukufikelela kwindawo yokuzivocavoca enomatshini wokusika ukuze ufumane ukuzilolonga okuhle. Njengokubaleka, ungayenza le mithambo nokuba unesisindo somzimba okanye esinye isixhobo, njengentambo okanye i-kettlebell.

1. Xhuma intambo

Intambo yokutsiba kulula kwaye nefuthe eliphantsi. Ungayenza naphina xa unendawo eyaneleyo yokujinga intambo. Kukwasebenza ngokukuko kakhulu: Uphando lubonisa ukuba imizuzu eli-10 yenkqubo yokutsiba ngentambo iyasebenza nje njengerejimeni yokubaleka yemizuzu engama-30.

Iingcebiso:

• Gcina iingqiniba zakho kufutshane kwaye uqinise undoqo ukugcina ibhalansi ngelixa utsibela.
• Nje ukuba ukhululeke, yongeza iiyantlukwano ezinje ngokutsiba ngapha nangapha okanye ukuzitshintsha iinyawo zakho lonke ujingi.

2. Umdlalo wamanqindi okanye wokukhaba

Awudingi ukungena eringini okanye ushiye indlu yakho ukuze ufumane umdlalo omnandi wamanqindi. Ngokubandakanya iintlobo ezahlukeneyo zokukhaba, ukubetha ngamanqindi, kunye nokuhamba ushukuma, unokuqeqesha undoqo kunye nemisipha yomzimba ongaphezulu kunye nophantsi ngelixa intliziyo yakho impompa.

Iingcebiso:

• Sebenzisa indibaniselwano ye-jabs, iminqamlezo, kunye nokukhaba ukwenza ukulandelelana kwakho, okanye ulandele inkqubo yevidiyo ekwi-intanethi.
• Ngomceli mngeni owongezelelekileyo, zama ukubamba iidumbbells ezikhanyayo okanye usebenzise ubunzima beqatha ukongeza ukuxhathisa.

3. ICalisthenics

ICalisthenics yintshukumo yomzimba kunye nezixhobo ezincinci ezikunceda womelele kwaye uphucule ukuqina kwentliziyo. Unokwenza ikhalistheniki ekhawulezayo naphi na, ukusuka eofisini ukuya kwigumbi lakho lokuhlala. Unako kwakhona ukulinganisa ngokulula isixa somsebenzi owenzayo ukulungelelanisa iwindow eyabelweyo yokusebenza.

Iingcebiso:

• Ngokweentlobo ezibanzi zokuhamba, jonga ipaki yangaphandle okanye umthambo onezixhobo zecalisthenic, ezinje ngemivalo efanayo kunye nemisesane.
• Ukuba ucwangcisa ukuzilolonga ngokupheleleyo, zibandakanya zombini ezihamba phezulu kunye nezisezantsi zomzimba ezijolise ekuphuculeni kakuhle izihlunu.

4. Ukuhambisa iiplanga

Ukucwangciswa kweyona ndlela ilungileyo yokwakha amandla kunye nokunyamezela. Xa udibanisa iplanga lemveli kunye naluphi na uhlobo lokuhamba, inyusa ubunzima kwaye inyuse izinga lokubetha kwentliziyo yakho ngokufumana amanye amalungu omzimba. Umahluko odumileyo ubandakanya ukukhasa komkhosi, ukunyuka intaba, kunye neplank jack.

Iingcebiso:

• Ngelixa iplanking, soloko ugcina umqolo wakho uthe tye, kwaye ubandakanye ubuqaqawuli bakho ukugcina ukuma kakuhle.
• Ngomceli mngeni owongezelelekileyo, faka izilayidi, izithuthuthu, okanye iitawuli ukunciphisa ukungqubana phantsi kweenyawo nezandla zakho.

5. Ukulayisha ngaphezulu kuthwala

Imithwalo elayishiwe (ekwabizwa ngokuba ziindawo zokuhamba zabalimi) zezona kanye zivakala ngathi: Thatha into enzima- iketilebheli, ibarbheli, okanye idumbbell-emva koko uyiphathe ujikeleze. Unokwazi ukuthwala ubunzima kwizandla zombini okanye kube kanye ngexesha. Le mithambo ilula njengoko isebenza kakuhle. Abayi kuphakamisa kuphela ukubetha kwentliziyo yakho, baya kwakha amandla emisipha kwiingalo zakho kunye nomxholo.

Iingcebiso:

• Khetha ubunzima obucelomngeni kodwa bungabi nzima kakhulu, ngakumbi ukuba wenza olunye uqeqesho emva kokuba uthwele. Hamba ngokukhawuleza ukuze ufumane ukubetha kwentliziyo yakho.
• Ukuba umtsha kulayishwa othweleyo, zama uhambo lomlimi olusisiseko. Bamba ubunzima ecaleni kwakho kwingalo nganye, ngesiqhelo idumbbell okanye iketile, kwaye ujikeleze.
• Unokukhetha nokubamba iingalo zakho ngqo emagxeni akho endaweni yokubamba ubunzima ecaleni kwakho.

Cardio yomatshini

6. Ukuhamba ngebhayisikile ngaphakathi

Unokufumana iklasi yokuhamba ngeebhayisikile ngaphakathi phantse kuyo nayiphi na indawo yokuzivocavoca, kodwa awudingi qela lomsebenzi omkhulu. Ngokuhlengahlengisa amanqanaba oxhathiso kunye nokubandakanya ukuma kwiintshukumo ezihleliyo, unokulawula umceli mngeni kunye namandla okuhamba kwakho.

Iingcebiso:

• Ngamava amahle kakhulu, lungelelanisa ukuphakama kwesihlalo ukuya kwithambo lakho le-hip.
• Abakhweli abanzulu banokufuna ukusebenzisa izihlangu zebhayisikile. Baziqhina ngokuthe ngqo kwiibhayisikile zebhayisikile kwaye banike intshukumo elungeleleneyo, esebenzayo yomlenze.

7. Umatshini wokubheqa

Ukuhamba ngomnye umsebenzi omkhulu we-cardio osebenzisa izihlunu phantse kuwo onke amalungu omzimba wakho, kubandakanya undoqo, umqolo, imilenze neengalo. Inkqubo echanekileyo inejika lokufunda elincinci, kodwa ukubhexa ngamandla aphezulu kuya kuphakamisa ukubetha kwentliziyo yakho, kukunike ukusebenza okufanelekileyo, okulungeleleneyo.

Iingcebiso:

• Uninzi lwamandla kwisibetho ngasinye kufuneka senziwe yimilenze yakho. Musa ukuzingela esinqeni sakho ukuze usebenzise iingalo zakho.
• Gcina umqolo wakho uthe tye. Khumbula ukuzisa amagxa akho phezulu kwisibetho.

8.VersaClimber (phambili)

Intwana ye-bloom yamva nje, iVersaClimber ngumatshini wokunyuka okuphezulu okhoyo ukusukela nge1981 kodwa kutshanje ufumene ukubalasela.

Abasekho kuyo yonke indawo yokuzivocavoca, kodwa iVersaClimber studio ziyavela kwizixeko ezikhulu njengeLos Angeles neMiami. Ukuba unyuka umceli mngeni kwaye unokufikelela komnye, bambalwa oomatshini abomeleleyo bokuzilolonga nabo.

Iingcebiso:

• Sebenzisa umxube wemivimbo emide kunye nemifutshane ukwahluka kubunzulu bokunyuka kwakho.
• Ukugcina isantya esigudileyo, esizinzileyo kubaluleke ngakumbi kunokuhamba ngokukhawuleza.

9. UJacob Ladder (uhambele phambili)

Ibizwa ngegama leleli yeBhayibhile ukuya ezulwini, kodwa umzuzu nje okanye emibini kulo matshini uzele umzimba uphela uya kuziva kude neparadesi.

Intshukumo ye-Jacobs Ladder inokuba ngumceli mngeni ekuqaleni, kodwa xa sele uqhele ukunyuka, uya kufumanisa ukuba umatshini unokukunika uqeqesho olunempumelelo kakhulu: imizuzu eli-10 okanye eli-15 kule nto yiyo yonke into oyifunayo ukuze utshise kakuhle .

Ayizizo zonke iindawo zokuzilolonga eziza kuba nomnye waba matshini, ke qiniseka ukubiza phambili kwaye ubuze.

Iingcebiso:

• Bamba iihandrails ukuba lixesha lakho lokuqala kumatshini. Nje ukuba imilenze yakho iqhele ukuhamba, sebenzisa iingalo zakho ukubamba iiplanga njengoko zihamba.
• Ukuzivocavoca okunzima ngakumbi, yenza "i-sprints" ye-10 ukuya kwi-15 imizuzwana kunye neepesenti ezingama-80 zomzamo omkhulu olandelwa licandelo elilinganayo lama-40 ukuya kuma-50 ekhulwini.

URaj Chander ngumcebisi kunye nomlobi ozimeleyo ojolise kwintengiso yedijithali, impilo kunye nemidlalo. Unceda amashishini ukuba acwangcise, enze, kwaye ahambise umxholo ovelisa isikhokelo. URaj uhlala eWashington, D.C., indawo apho ayonwabela khona i-basketball kunye namandla oqeqesho ngexesha lakhe lasimahla. Mlandele kwi-Twitter.