Ukuzivocavoca kwangaphakathi

Awudingi ukuya ejimini noma uthenge izinto zikanokusho ukuze uvivinye umzimba. Ungenza inqubo yokuqina ephelele ekhaya.

Ukuze uthole ukujima okuphelele, inqubo yakho kufanele ifake izingxenye ezi-3:

• Ukuvivinya umzimba nge-aerobic. Lolu noma yiluphi uhlobo lokuzivocavoca olusebenzisa imisipha emikhulu emzimbeni wakho futhi lushaye kakhulu inhliziyo yakho.
• Ukuzivocavoca okwelula. Lezi zivivinyo zolula imisipha yakho ukuze kube nokuguquguquka okungcono nobubanzi bokunyakaza emajoyintini akho.
• Ukuqeqeshwa kwamandla. Lezi zivivinyo zisebenza imisipha yakho ukuze ziqine futhi zisize ekwakheni amathambo aqinile.

Akunandaba ukuthi ukhetha hlobo luni lokuzivocavoca ekhaya, zama ukuqinisekisa ukuthi kufaka ukuvivinya umzimba kulelilinye lamaqembu ama-3.

Uma ngabe ubungasebenzi isikhashana noma unesimo sempilo, kufanele ubone umhlinzeki wakho wokunakekelwa kwezempilo ngaphambi kokuqala uhlelo lokuzivocavoca.

Ukuqeqeshwa kwesekethe kungolunye uhlobo lwenqubo ongayenza kalula ekhaya. Kubandakanya ukwenza ukuqhuma okufishane kokuzivocavoca amandla usebenzisa izinsimbi ezilula. Ushintsha usuka eqenjini elilodwa lemisipha uye kolandelayo ngaphandle kwekhefu phakathi. Lokhu kungukuzivocavoca umzimba okwenza isilinganiso senhliziyo yakho sikhuphuke.

Nayi isampula yokuqeqeshwa kwesifunda ongayenza ekhaya. Ngokuvivinya umzimba okunesisindo, qala ngephawundi elingu-2 kuye kwelesi-5 (lb), noma u-1 kuye ku-2.25 kg, isisindo sesandla bese wengeza isisindo esengeziwe njengoba uya uqina. Uma ungenazo izinsimbi zezandla, ungazenzela ngokugcwalisa ujeke wamalitha (litre) obisi ngamanzi.

• Kulungele. Thola igazi lakho ligeleze ngokuhamba endaweni. Ngeza ukunwebeka okunamandla ngokuletha idolo lakho phezulu esifubeni sakho lapho uhamba. Ukuzifudumeza nokwelula imisipha yakho kungasiza ekuvimbeleni ukulimala okuthile. Kufanele uqhubeke nokuzifudumeza kwakho kuze kube yilapho umzimba wakho uzizwa ufudumele futhi usuqala ukujuluka.
• Izikwele zemilenze eziyi-15. Ukugcina imilenze yakho ihlukane nobubanzi be-hip nomhlane wakho uyisicaba, bhinca kancane okhalweni lwakho namadolo kuze kube yilapho amathanga akho ehambelana phansi. Buyela endaweni yokuqala.
• 15 ephakamisa amahlombe. Yima uqonde ngezinyawo zakho ngobubanzi be-hip-wide. Bamba izinsimbi ezandleni zakho ngamacala akho. Exhale bese uphakamisa izingalo zakho ziye ezinhlangothini zakho ziye ezingeni lamahlombe akho. Ungagoqi izihlakala zakho. Yehlisa kancane.
• Amaphaphu ayi-15. Ukusuka endaweni yokuma, hamba uye phambili unyawo olulodwa. Gobisa idolo lakho langaphambili bese wehlisa okhalweni lwakho kuze kube yilapho ithanga lakho langaphambili licishe lifane naphansi. Idolo lakho langemuva, iqakala nezinyawo nakho kuzoguqa. Zama ukugcina umhlane wakho uqonde. Usebenzisa umlenze wakho wangaphambili, phindela emuva endaweni yokuqala. Phinda ngakolunye uhlangothi.
• Ama-bicep curls ayi-15. Yima nesisindo esandleni esisodwa. Gcina umhlane wakho uqonde. Gobisa indololwane yakho kancane bese uletha isandla sakho nesisindo phezulu ehlombe lakho izintende zibheke phezulu. Gcina izindololwane zakho ezinhlangothini zakho. Dedela bese uphinda ngakolunye uhlangothi. Ungenza futhi izingalo zombili ngasikhathi sinye.
• Ama-pushups angu-12 kuya kwangu-15 agobile. Qala ezandleni nasemadolweni akho. Izandla zakho kufanele zibe ngaphansi kwamahlombe akho ngezandla zakho zikhomba phambili. Ukugcina umzimba wakho uqondile, ugobe izindololwane zakho kancane ukuze isifuba sakho siqonde phansi. Ungavumeli umhlane wakho untengantenge. Cindezela ezingalweni zakho ukuze uziphushele emuva. Uma kunzima ukwenza phansi, ungasukuma wenze ama-pushups odongeni noma ekhishini counter uze uthole amandla anele okuthuthela phansi.
• Ama-crunches ayi-15. Lala ngomhlane izinyawo ziyisicaba uguqe ngamadolo. Izithende zakho kufanele zibe yizinyawo kude nesinqe sakho. Dlulisa izandla zakho phambi kwesifuba sakho. Exhale, qinisa imisipha yakho yesisu, bese ugoqa kancane ukuze ikhanda lakho, amahlombe, kanye nomhlane ongaphezulu kungabikho ocansini. Gcina isilevu sakho sibambeke eduze kwentamo yakho nangaphansi kwakho phansi. Bamba umzuzwana bese udedela.

Qala ngokwenza umzuliswano o-1 walesi Workout. Njengoba uba namandla, phinda lo mjikelezo ogcwele izikhathi ezi-2 noma ezi-3. Ukwengeza inselelo eyengeziwe, yenza imizuzwana engama-30 yamajack jumping noma ugijime endaweni phakathi kokuzivocavoca ngakunye.

Ungenza ukuqeqeshwa kwesifunda nganoma yikuphi ukuvivinya umzimba okukhethayo. Vele uqiniseke ukuthi ushaya wonke amaqembu amakhulu emisipha. Uma ungenazo izinsimbi, khetha izivivinyo zokuzivocavoca umzimba ezisebenzisa isisindo somzimba wakho, njengama-squats nama-pushups. Ungasebenzisa futhi amabhendi wokumelana. Umqondo ukuqhubeka nokunyakaza nokusebenza kwemisipha evela ezindaweni ezahlukahlukene.

Hlela ukwenza lo msebenzi izikhathi ezimbili noma ezintathu ngesonto. Qiniseka ukuthi unosuku oluphelele olungu-1 phakathi kwezinsuku osebenza ngazo. Lokhu kunikeza imisipha yakho isikhathi sokululama. Ukuze uthole imiphumela emihle, kufanele usebenzise okungenani amahora ama-2 nemizuzu engama-30 ngeviki.

I-American Council on Exercise (ACE) inezindlela eziningi zokuzivocavoca ezibalwe kusayithi - www.acefitness.org/education-and-resource/lifestyle/exercise-library.

Kukhona nezincwadi eziningi zokuzivocavoca umzimba ongazenza ekhaya. Ungathola futhi amavidiyo wokuqina noma ama-DVD. Khetha amabhuku noma amavidiyo adalwe ngabantu abanemininingwane yokufaneleka, njengokuqinisekiswa yi-ACE noma i-American College of Sports Medicine.

Shayela umhlinzeki wakho khona manjalo uma unalezi zimpawu ezilandelayo ngesikhathi sokuzivocavoca:

• Ingcindezi noma ubuhlungu esifubeni sakho, ehlombe, engalweni, noma entanyeni
• Ukuzizwa ugula esiswini sakho
• Ubuhlungu obukhulu
• Ukuphefumula kanzima noma ukuphefumula okuncane ngisho noma uyeka ukuzivocavoca umzimba
• Ubumhlophe

Ukuqina - endlini; Ukuzivocavoca - ngaphakathi

• Ukuphakamisa isisindo nokuncipha

I-American Council kuwebhusayithi yokuzivocavoca. Amaqiniso afanele: izisekelo zokuqeqeshwa kwesifunda. www.acefitness.org/acefit/fitness-fact-article/3304/circuit-training-basics. Kufinyelelwe ngo-Ephreli 8, 2020.

I-American Council kuwebhusayithi yokuzivocavoca. Amaqiniso afanele: izinto ezintathu zonke izinhlelo zokuzivocavoca okufanele zibe nazo. www.acefitness.org/acefit/healthy_living_fit_facts_content.aspx?itemid=2627. Kufinyelelwe ngo-Ephreli 8, 2020.

I-Buchner DM, iKraus WE. Umsebenzi womzimba. Ku: IGoldman L, iSchafer AI, ama-eds. Imithi yeGoldman-Cecil. Umhla ka-26. IPhiladelphia, PA: Elsevier; 2020: isahluko 13.

• Ukuzivocavoca Nokuqina Komzimba