Ngabe Imizila emi-5 Yomsebenzi Wansuku zonke Yokuzivocavoca Inenzuzo Ngempela?

-Delile

• Ingabe ukusebenzisa amaminithi ama-5 kuyasiza?
• Okushiwo yisayensi
• Ukuzivocavoca umzimba ngokwenqubo yakho
• Amathiphu wokuthola isikhathi
• Ukusebenzisa iDemo ukuzama
• Thatha: Thatha ukuhamba

Uma uphelelwa yisikhathi sokuzivocavoca namuhla, mhlawumbe kufanele usitshe nje, akunjalo? Akulungile! Ungazuza izinzuzo zokuzivocavoca ngezikhathi zokujuluka njengemizuzu emihlanu. Ufunde lokho kahle: imizuzu emihlanu. Usangabaza? Qhubeka ufunde ukuze ufunde kabanzi mayelana nokuthi ukusebenzisa okuncane kungayithuthukisa kanjani impilo yakho futhi kuqinise umzimba wakho.

Ingabe ukusebenzisa amaminithi ama-5 kuyasiza?

Kungenzeka ukuthi awukaze ucabange ukusebenzela imizuzu emihlanu kuphela. Akuzwakala njengesikhathi esanele sokwenza umehluko. Ngemuva kwakho konke, iHhovisi Lokuvimbela Izifo Nokukhuthaza Ezempilo lithi umsebenzi we-aerobic ohlala isikhathi eside kunesikhathi kubalwa ukuvivinya umzimba ngamandla okufanele uhlose ukukuthola isonto ngalinye. Kepha lokho akusho ukuthi ukufushanisa, ukuvivinya umzimba ngamandla angeke kusize.

Izinzuzo zokuvivinya umzimba njalo zifaka yonke into kusuka ekunciphiseni isisindo kuya ekulaleni kangcono ukuya emazingeni amandla akhuphukayo. Ukuzigcina ulungile nakho kungasiza kakhulu ngokuzethemba kwakho. Ngakho-ke, ngabe akukho yini okufanele kubalwe kulo mgomo? Yebo, abacwaningi bathola ukuthi ngisho nezikhathi zokuvivinya umzimba ezihlelwe njengomzuzu zingakusiza uhlale uphilile futhi usebenza kahle.

Okushiwo yisayensi

Ucwaningo oluvela eNyuvesi yase-Utah lukhombisa ukuthi zonke lezo zingcezu nezicucu zokuzivocavoca ozenza usuku lonke zinganezela entweni enkulu. Eqinisweni, ngisho nomzuzu owodwa "wokukhawuleza" wokuhamba ungaba nomthelela obonakalayo.

Abesifazane abafaka ukuqhuma okufushane kwemisebenzi yokuqina okukhulu empilweni yansuku zonke babe nokuncipha okuncane kunkomba yomzimba wabo (BMI), uma kuqhathaniswa nezihloko zokulawula. Amadoda abe nemiphumela efanayo. Ukushiswa kwamakhalori phakathi nalesi sikhathi esifushane kodwa esinamandla sokuzivocavoca kuvumele abesifazane ukuthi babe nesisindo esingamakhilogremu amabili nengxenye kunabalingani babo abangasebenzi. Izimo zokukhuluphala ngokweqile zibuye zehla kubo bobabili abesilisa nabesifazane abenze le misebenzi esheshayo. Ukhiye ukukhahlela izinga lokuqina kwanoma yini oyenzayo, uma kuqhathaniswa nokugxila kuphela kubude besikhathi.

Olunye ucwaningo olushicilelwe ku-Obesity lwembula ukuthi ukwehlukanisa ukuzivocavoca umzimba kube yizicucu ezimfushane kunengqondo lapho kukhulunywa ngokulawulwa kwesifiso sokudla. Iqoqo elilodwa labahlanganyeli abakhuluphele lenza ihora elilodwa lokuzivocavoca usuku ngalunye ngenkathi elinye isethi lenza izikhathi eziyi-12 zokuzivocavoca imizuzu emihlanu. Ekugcineni, womabili la maqembu abenamanani afanayo eprotheni alawula isifiso sokudla egazini lawo.

Iqembu elenze ukusebenza okufishane, nokho, lithe lizizwa ligcwele amaphesenti angama-32 ngokugcwele phakathi nesikhathi sasemini. Ngamanye amagama, ukusutha kwabo kwakukhuphukile ngokwenza izivivinyo ngezikhathi ezithile zemizuzu emihlanu nje ubude.

Kungenzeka futhi ukuthi uzwile ngento ebizwa ngokuthi ukuqeqeshwa kweTabata. Ukuzivocavoca ngeTabata empeleni kuyimizuzu emine yokuzivocavoca isikhawu sokuqina esakhiwa ngamasekhondi angama-20 omzamo onzima nemizuzwana eyi-10 yokuphumula, iphindaphindwe kasishiyagalombili. Leli gama livela kumbhali wesifundo sokuqeqeshwa kwezikhawu esashicilelwa ngo-1996. Imiphumela yalolu cwaningo ikhombise ukuthi izikhathi ezimfishane zesikhawu zithuthukise kakhulu amasistimu e-anaerobic ne-aerobic yomzimba.

Ukuzivocavoca umzimba ngokwenqubo yakho

Lokhu konke kuzwakala kukuhle, kepha ungazizwa sengathi ukuthola noma imizuzu emihlanu yokuzivocavoca akunakwenzeka ngohlelo lwakho olumatasa. Noma mhlawumbe lapho ekugcineni uthola isikhathi esithile phansi, ufuna ukuphumula nje. Akekho othi ukuhlala uphilile kulula, kepha futhi akudingeki ukuthi kube yinto engenakwenzeka.

Amathiphu wokuthola isikhathi

• Sebenzisa amakhefu wokuhweba we-TV ukuze uzuze. Ungasukuma wenze ama-jumping jacks noma wehle wenze ama-pushups ngaphambi kokuba uhlelo lwakho lwethelevishini luqale kabusha.
• Zama indlela ye-nano yokuzivocavoca ngokuzivocavoca umzimba ngenkathi wenza imisebenzi yansuku zonke njengokuxubha amazinyo akho. Esikhundleni sokuma nje lapho, phakamisa ithole elincane.
• Setha isikhumbuzi efonini yakho ukukugqugquzela ukuzivocavoca usuku lonke. Ungavala umnyango wakho wehhovisi ukwenza i-yoga noma uthathe uhambo olufushane njengekhefu lomsebenzi.
• Hamba ngezinyawo ukuze uqedele ukuthunyelwa okuthile esikhundleni sokushayela. Thatha izitebhisi esikhundleni selifthi. Ipaki ekude nesitolo.

Yigcine ingaguquguquki ukuthola imiphumela emihle kakhulu. Ngemuva kwesikhashana, ungahle ushintshe inqubo yakho ngokwanele ukuthi ukunyakaza okuningi kungena osukwini lwakho.

Ukusebenzisa iDemo ukuzama

Awudingi ubulungu bejimu ukuze usebenze izithukuthuku, futhi. Eqinisweni, ukuphathwa kokuya ejimini, ukushintshwa, futhi ekugcineni ukusebenza kungabulala isikhathi nogqozi lwakho. Uma uzizwa unogqozi lokuhamba, zama ukusesha ukusebenzisa okusheshayo ongakuthola mahhala ku-YouTube.

Ezinye izibonelo:

• Sebenza umnyombo wakho nge-XHIT's 5 Minute Abs routine. Uzoqedela uchungechunge lwezivivinyo ezinhlanu ezinomzuzu ngamunye ubude. Lungiselela ukuba yingcweti yamapulangwe aqonde nhlangothi zombili, ukuqhuma kwe-hip, ama-oblique crunches, amapulangwe asemaceleni, nokugcwala okugcwele.
• Sebenza impahla yakho oyithandayo nale Butt and Thigh Workout yemizuzu engu-5 ngu-Fitness Blender. Uzokwenza ama-squats ahlukahlukene usebenzisa iphethini yemizuzwana engama-40 ngemizuzwana emihlanu yokuphumula. Lokhu kuhamba kuzosiza ukuphakamisa, ukukhala, nokuqinisa uhhafu wakho wangaphansi ukuze ubukeke kangcono kumajini akho futhi ube namandla amaningi emisebenzini yakho yansuku zonke.
• I-POPSUGAR Fitness yabelana ngale vidiyo engu-5-Minute Fat-Blasting Bodyweight Workout kulabo abadinga ukusha ngokuphelele. Uzoqala ngokugxuma amajack nezikhawu ze-sprint. Ngemuva kwalokho uzodlulela kuma-pike jumps, jack scissor, kanye ne-jumping lunges kanye ne-squats.
• Lo mzuzu wokuzilolonga weTabata wamaminithi amane kaRebekah Borucki ubukwe izikhathi ezingaphezu kwezigidi ezimbili. Kuyingxenye yochungechunge lwakhe olunesihloko esithi "Unemizuzu emine" - futhi luyabulala. Ukuvivinya ngakunye kokuzivocavoca umzimba kwenziwa kabili, ngakunye imizuzwana engama-20, kulandelwe imizuzwana engu-10 yokuphumula. Usikisela ukukwenza njenge-warmup kwinto ejwayelekile noma njengesiqalo ekuseni kwakho.

Hhayi eduze kwekhompyutha? Setha iwashi lakho noma ifoni yakho i-alamu yemizuzu emihlanu bese uzama ukwenza izivivinyo zomzimba eziningi ngangokunokwenzeka. Ungenza ama-pushups, ama-situps, amapulangwe, ama-squats, ama-jump, ama-lunges, ukugijima endaweni, noma yini enye. Mane unamathele kuyo bese uzama ukufinyelela ezingeni eliphakeme kakhulu lokuqina. Futhi ungakhohlwa ukuphuza amanzi amaningi uma usuqedile!

Thatha: Thatha ukuhamba

Yebo. Ukuzivocavoca imizuzu emihlanu nje kuphela kungasiza impilo yakho ngezindlela eziningi. Uma ungakaqiniseki ukuthi kwanele, zama ukwenza okunye kokuzivocavoca esigabeni esingenhla. Lapho ekugcineni uphefumula, zibuze futhi ukuthi ingabe imizuzu emihlanu ingayishaya inhliziyo yakho. Futhi, empeleni, ukwenza okuthile kuvame ukuba ngcono kunokungenzi lutho, ngakho-ke hamba!