Eyona mithambo ilungileyo yokuphulukana nesisu

Umxholo

• Ukuzivocavoca kweerobic ukwenza ekhaya
• Ukuzivocavoca umzimba okwenziwa esitratweni
• Ukuzivocavoca ukutshisa amanqatha kunye nokulahla isisu
• Ukutya ukulahla isisu

Ukuzivocavoca i-Aerobic yilezo zisebenza amaqela amakhulu emisipha, okwenza imiphunga kunye nentliziyo kufuneka zisebenze nzima kuba ioksijini eninzi ifuna ukufikelela kwiiseli.

Eminye imizekelo ihamba kwaye ibaleka, etshisa amanqatha asekhaya kwaye inceda ukunciphisa iidipozithi ezinamafutha esibindini kwaye, ngenxa yoko, amanqanaba egazi echolesterol. Izibonelelo eziphambili zokuzivocavoca i-aerobic ekulahlekeni kwesisindo zezi:

• Tshisa amanqatha aqokelelwe phantsi kolusu, phakathi kwe-viscera kunye nesibindi;
• Umlo woxinzelelo ngokunciphisa inani le-cortisol-ihomoni enxulunyaniswa noxinzelelo;
• Ukuphucula intlalontle ngenxa yokukhutshwa kwee-endorphins kwigazi.

Nangona kunjalo, ukuze unciphise umzimba kwaye ulahlekelwe sisisu kuyafuneka ukonyusa ubunzima bomthambo owenziweyo kunye nokunciphisa inkcitho yekhalori oyityayo ngokutya.

Ukuzivocavoca kweerobic ukwenza ekhaya

Ukutsiba ngentambo, ukudanisa umculo owuthandayo, ulandela umkhombandlela wesicelo kwi-smartphone yakho okanye kwi-DVD yeZumba kunokuba zezinye iindlela ezilungileyo kwabo bangafuni ukuya ejimini. Kunokuba luncedo ukuba nebhayisekile yomthambo ekhaya okanye ezinye izixhobo zomzimba ezinokuthengwa kwiivenkile zeempahla zemidlalo.

Enye into enokwenzeka kukutyala imali kwimidlalo yevidiyo enje ngeWii apho unokulandela khona imiyalelo katitshala oqinisekileyo okanye umjuxuze eqongeni kule khonsoli.

Ukuzivocavoca umzimba okwenziwa esitratweni

Ukuzivocavoca umzimba kwe-Aerobic kunokwenziwa nasezitalatweni, epakini okanye kufutshane nolwandle, umzekelo. Kule meko, umntu kufuneka akhethe ukuqeqesha ngamaxesha apholileyo emini, ekhusela ulusu elangeni, kwaye uhlala enamanzi okanye isotonics yokuhambisa amanzi.

Ukuhamba, ukubaleka, ukuhamba ngebhayisikile okanye i-rollerblading zezona zikhetho zibalaseleyo zokuziqhelanisa uwedwa okanye kwinkampani elungileyo. Khumbula ukuba ngexesha loqeqesho, ukuphefumla kwakho kufuneka kubethe kancinci ukuze unciphise umzimba.

Nantsi indlela yokwenza ukuhamba ukuhamba ukuqala ukutshisa amanqatha.

Ukuzivocavoca ukutshisa amanqatha kunye nokulahla isisu

Ukuzivocavoca i-aerobic ukutshisa amanqatha kunye nokulahla isisu kufuneka kwenziwe ubuncinci imizuzu engama-30 kwaye kufuneka kuphindwe kathathu ukuya kwezi-5 ngeveki. Ekuqaleni akudingeki ukuba ube nexhala malunga nenqanaba loqeqesho loqeqesho, qiniseka nje ukuba ukuphefumla kwakho kuhlala kusebenza nzima, kodwa usakwazi ukuthetha, kodwa kungaphandle kwendawo yakho yokuthuthuzela.

Fumanisa ukuba yeyiphi inqanaba lentliziyo elifanelekileyo lokunciphisa umzimba.

Ukuba akunakwenzeka ukuqeqesha imizuzu engama-30, ungaqala ngemizuzu eli-15 kwiveki yokuqala, kodwa kuya kufuneka wandise ixesha loqeqesho ukuze ukwazi ukutshisa iikhalori ezingaphezulu kwaye ke ukwazi ukunciphisa umzimba. Ukuba awenzi mithambo kwaye ucinga ngokuqalisa, kuyacetyiswa ukuba uye kugqirha ngaphambi kokuqala uqeqesho lokuvavanya impilo yentliziyo yakho.

Ukutya ukulahla isisu

Jonga izikhokelo ezi-3 ezibalulekileyo zokutshisa amanqatha kunye nokuphulukana nesisu kule vidiyo kunye nesazi sezondlo uTatiana Zanin: