Eyona mithambo mikhulu yokuyenza xa usiya exesheni

Umxholo

• 1. Hamba
• 2. Amanzi aerobics
• 3. Umdaniso
• 4. Iipilates
• 5. Ukwakha umzimba

Ukuzivocavoca rhoqo sisicwangciso esihle sokutshisa amanqatha kunye nokuphucula imeko yokuyeka ukuya exesheni, kodwa ukongeza, ukwenza umthambo kuzisa izibonelelo ezinjengokwehla komngcipheko wesifo sentliziyo, komeleza amathambo, kulwa notshintsho ngesiquphe kwiimvakalelo kunye novalo nokungalali, okuxhaphakileyo kwesi sigaba .

Ukusebenza rhoqo komzimba kukhupha ii-endorphins egazini, ukukhuthaza impilo yomzimba kunye neemvakalelo, ukunceda abantu basetyhini ukuba bazive bekhululekile kwaye bezithembile, kodwa ukuzisebenzisa zonke ezi zibonelelo, kuyacetyiswa ukuba usebenzise umthambo ubuncinci amaxesha ama-2. Iyure okanye yonke imihla kangangemizuzu engama-30, ngamandla anokunyusa izinga lokubetha kwentliziyo.

Eminye yemizekelo elungileyo yokwenza umthambo ngexesha lokuya exesheni yile:

1. Hamba

Ukuhamba kunokwenziwa kufutshane nasekhaya, kwi-treadmill kwindawo yokuzivocavoca okanye kumda wonxweme okanye echibini. Ivuselela ukutshintshwa kwethambo kwaye igcine ukuqina kwemithambo kwaye itshisa neekhalori, inegalelo ekugcineni ubunzima obulungileyo.

2. Amanzi aerobics

Iiklasi ze-aerobics zamanzi lukhetho olufanelekileyo lokuzilolonga ngexesha lokuyeka ukuya exesheni kuba isebenza ngomzimba wonke kwaye ayibangeli monakalo odibeneyo. Ukongeza, awunakukhathazeka ngokubila kuba amanzi apholisa umzimba.

3. Umdaniso

Iiklasi zomdaniso ziphucula ukulungelelaniswa kweemoto kunye nombono wendawo, ukongeza ekuphuculeni intlalontle kunye noluntu. Ukuba awuzange udanise ebomini bakho, unokuzama uhlobo oluthile lomdaniso othanda imidaniso yesiLatin okanye umdaniso webhola. Iiklasi zeZumba kwiindawo zokuzilolonga zikwindlela efanelekileyo yokugcina umzimba wakho usebenza.

4. Iipilates

Ukuzivocavoca ngeepilates ngoomatrasi kubalasele ekwandiseni ubhetyebhetye kunye nokugcina izihlunu zakho ziqinile. Ukongeza, iiklasi zizolile kwaye azikhuthazi ukubila kakhulu, kwaye imithambo inceda ekuphuculeni amandla emisipha yomzimba, ukulwa nokuthintela ukungahambi kakuhle komchamo, ukuphucula i-libido kunye nonxibelelwano olusondeleyo.

5. Ukwakha umzimba

Uqeqesho lobunzima kukhetho oluhle lokomeleza izihlunu namathambo, athande ukuba buthathaka ngakumbi kwaye abe krakra kweli nqanaba lobomi bomfazi. Ukongeza, ukuzilolonga kunokulungiswa kwaye kwenziwe ngokuthe chu ukunciphisa ukukhanya okushushu kokuyeka ukuya exesheni.

Ukuzivocavoca umzimba xa kusenziwa rhoqo kusebenza kakhulu ekulawuleni uxinzelelo lwegazi, oluhlala lonyuka ngexesha lokuyeka ukuya exesheni. Ngoxinzelelo oluphantsi kolawulo kukho umngcipheko ophantsi wesifo sentliziyo kwaye ngenxa yoko wokuhlaselwa sisifo sentliziyo. Nangona ezinye iimithambo zingenziwa zodwa okanye ekhaya, eyona nto kufuneka ikhatshwe ngumqeqeshi womzimba ukuze azi ngokusebenza ngokukuko kwemithambo kunye notshintsho kumgangatho wentliziyo.

Jonga omnye umthambo omkhulu, olula ukuyenza kwaye ongakhuthazi ukubila kule vidiyo ilandelayo: