Yonwaba ekusebenzeni kwakho komzimba

Umxholo

• Akukho nto idimazayo ngaphezu kokukholelwa ukuba kufuneka uyeke ulonwabo kwiindlela zakho zokuzilolonga ukuze ube sempilweni. Ngethamsanqa, akuyonyani.
• Yenza umsebenzi wokwenyani kwiindlela zakho zokuzilolonga ze-cardio endaweni yokulinganisa umthambo
• Hlaziya iseshoni yakho ye-treadmill kwi-cardio workout yakho
• Qhubeka ufunda ngakumbi nangakumbi ngeengcebiso zokuzilolonga ezibeka ulonwabo kwakhona ekusebenzeni kwakho komzimba.
• Jonga ezinye iingcebiso ezintathu zokuzilolonga eziya kuthi zibuyise imincili kunye nolonwabo kwiindlela zakho zokuzilolonga.
• IJazz yonyusa indlela yakho yokuphakamisa ubunzima
• Yiba sisikhuthazi sakho ngexesha lokuzilolonga kwakho komzimba
• Oku kunokuba yeyona nto ibaluleke kakhulu kuzo zonke iingcebiso zethu zomsebenzi: Yiba sengqiqweni kwaye ube nomonde
• Uphengululo lwe

Akukho nto idimazayo ngaphezu kokukholelwa ukuba kufuneka uyeke ulonwabo kwiindlela zakho zokuzilolonga ukuze ube sempilweni. Ngethamsanqa, akuyonyani.

Ukongeza, loo ndlela ayisebenzi. Endaweni yokuzabalazela ukuzibandeza okukruqulayo, okukruqulayo, sebenzisa amacebo okonwabisa ngakumbi:

Yenza umsebenzi wokwenyani kwiindlela zakho zokuzilolonga ze-cardio endaweni yokulinganisa umthambo

Nanini na kunokwenzeka, khwela ibhayisekile yakho uphume phandle okanye ukhwele umnqantsa endaweni yokusebenzisa ibhayisekile emileyo okanye ukukhwela izinyuko. Yeyona ndlela ilungileyo yokuba ubhetyebhetye ngakumbi, ubabalo kwaye uqiniseke ukuba unyawo olungqongqo kwaye awonzakalisi kangako. Unokudlala ngendlela yakho yomzimba ongcono. Race inja okanye tsiba ngentambo kwaye unokuphinda ufumane umntwana kuwe ngelixa usenza imithambo yomzimba kwakhona.

Hlaziya iseshoni yakho ye-treadmill kwi-cardio workout yakho

Izikhewu yenye yeendlela zokwenza ukubhabha kwexesha kunye nokutshisa iikhalori ezininzi, kodwa enye indlela kukuguqula iindlela zakho zokuzilolonga ze-cardio zibe ngumdlalo. Beka iseti yee-dumbbells okanye ityhubhu yokumelana ecaleni kwetrama yokunyathela ngaphambi kokuba uqale. Thatha idayisi kwaye umise i-treadmill rhoqo ngemizuzu emi-3 ukutsiba kwaye uqengqeleke. Phinda kabini inani olijulayo kwaye wenze iireps ezininzi kwezi ntshukumo zilandelayo (ke ukuba uphosa u-8, ungenza ii-reps ezili-16): ukutyhala, imiphunga esecaleni, kunye nebhayisikile crunches. Fika kwitreadmill kangangemizuzu emi-3 emva koko uyimise okwesikhashana, qengqa idayisi kwaye utsibe i-squats, i-triceps dips kunye nemigca.

Qhubeka ufunda ngakumbi nangakumbi ngeengcebiso zokuzilolonga ezibeka ulonwabo kwakhona ekusebenzeni kwakho komzimba.

[i-header = Iingcebiso zokuzilolonga zokongeza ulonwabo kwiinkqubo zakho zokuphakamisa ubunzima nokunye okuninzi.]

Jonga ezinye iingcebiso ezintathu zokuzilolonga eziya kuthi zibuyise imincili kunye nolonwabo kwiindlela zakho zokuzilolonga.

IJazz yonyusa indlela yakho yokuphakamisa ubunzima

Iidumbbells kunye noomatshini bokuthoba ubunzima ayizizo zodwa izixhobo ezibonelela ngoxhathiso, ke yandisa iihorons zakho kwinkqubo yakho yokuphakamisa ubunzima. Ngapha koko, unokubandisa yonke indlela yokuphuma kwindawo yokuzivocavoca:

• Fumana nje izinyuko zokubhabha kwaye uvumele amandla omxhuzulane ajike umzimba wakho ube sisixhobo sokuzilolonga esiza kubalwa naso.
• Ukunyuka kokuthambeka okuthe tyaba ngesantya esikhawulezayo kunokubonelela ngesixa esifanayo sokuxhathisa oza kusifumana ngokwenza umlenze ushukuma kwigumbi lobunzima.
• Fumana izinyuko ubuncinci ngeenqwelomoya ezintathu.
• Emva koko ubophe ibhendi yokumelana esinqeni sakho kwaye uqhube phezulu kwaye uhle imizuzu emi-2.
• Emva koko, yenza i-10 reps nganye yokuthambeka kwe-pushups (kunye neenyawo zakho phantsi kunye nesandla esinyathelweni) kunye nemiqolo egobileyo ngebhanti yokumelana.

Yiba sisikhuthazi sakho ngexesha lokuzilolonga kwakho komzimba

Ukusebenza nomqeqeshi kufana nokuba ne-cheerleader yakho. Ukuze ube ngumqeqeshi wakho, qala ngokwenza umsebenzi wesikolo omncinci. Yenza ikholaji ekhuthazayo ukusikwa kwemagazini kunye neefoto. Nokuba sisilogeni esikhuthazayo okanye ngumfanekiso wendawo entle yokubaleka elwandle, khetha imifanekiso ekwenza ufune ukuzilolonga kwaye ube sempilweni.

Ukuhlala ukhuthazekile ngexesha lokuzilolonga kwakho, jonga ngeso lengqondo ukugqiba iseti kwaye uthethe ngokwakho kwiindawo ezinzima. Xa ubona ukuba ungaphumelela njani kwaye uqinise ngamagama, uyakufumanisa ukuba uyakwazi ukuzityhala ngokwakho njengomqeqeshi. Ungalibali ukuzinika i-kudos ngomsebenzi owenziwe kakuhle.

Oku kunokuba yeyona nto ibaluleke kakhulu kuzo zonke iingcebiso zethu zomsebenzi: Yiba sengqiqweni kwaye ube nomonde

Ubunzima bakho obufanelekileyo bubunzima bakho emva kweenyanga ezintandathu ukuya kunyaka omnye wokutya kunye nokwenza umthambo kangangoko unako. Oko akuthethi ukuba yimodeli encinci. Ukuba utshintsha imikhwa yakho ngokuthe ngcembe, umzimba wakho, xa ulinikiwe ixesha, nalo liyakutshintsha. Indlela ohamba kuyo ibaluleke ngaphezu kobungakanani benyathelo. Kodwa nantoni na oyenzayo, qhubeka nayo.

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