Izinzuzo Zokuzivocavoca Ngemizuzu Engu-5

-Delile

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Siyakuthanda ukuzivocavoca umzimba, kepha ukuthola ihora esizolichitha ejimini-kanye nogqozi lokwenza lokho-kuwumzabalazo ngalesi sikhathi sonyaka. Futhi uma usujwayele amakilasi emizuzu engama-60 wokumpompa umzimba noma amamayela ayisithupha ubude, ukulungisela ukujima okusheshayo, njengokugijima uzungeza ibhulokhi noma imizuzu emihlanu yama-burpees, kungazizwa kudumaza-noma kungenanjongo. Kepha ukuzivocavoca okufushane impela kukhona kukufanele-inqobo nje uma uchitha isikhathi sakho ngokuhlakanipha (ngokuzivocavoca okufana nale 6-Minute Workout ye-Stronger Core!). Eqinisweni, ukubulawa okuphelele kocwaningo olusha kukhombisa ukuthi ngisho nezikhathi ezi-short-short noma ezincane kakhulu zomsebenzi womzimba zinikeza izinzuzo ezithile ezibalulekile zezempilo. Nazi izizathu ezintathu eziphezulu zokwenza ukubalwa kwemizuzu yonke.

Ukugijima Imizuzu Eyisi-7 Ngosuku Kuvikela Inhliziyo

Akuyona imfihlo ukuthi ukugijima kuhle kusistimu yakho yenhliziyo. Noma kunjalo, kunzima ukukholelwa ukuthi i-jog yemizuzu eyisikhombisa okwaziyo ukungena kuyo ngenkathi ophaya bepholile ilungele noma yini engaphezu kokukhuphula umoya opholile kanye nokushiswa kwekhalori. Kepha kuyiqiniso, kusho abacwaningi ku Ijenali ye-American College of Cardiology. Uma kuqhathaniswa nalabo abangakaze bagijime, abantu abagijima imizuzu engama-51 kuphela ngesonto, noma imizuzu eyisikhombisa nje ngosuku, mancane amathuba okuthi bafe ngenxa yesifo senhliziyo. Yakha umkhuba: Abagijimi abaphikelelayo-labo abakade begijima njalo cishe iminyaka eyisithupha-bathole inzuzo enkulu kakhulu.

Ukuhamba ngebhayisikili Amaminithi angu-10 Kuthuthukisa Ubuchopho

Iningi labathandi bokuqina bangalandisa: Esinye sezizathu eziyinhloko esizama ngaso ukuthola isikhathi sokudonsa amateki ethu noma ngabe simatasa kakhulu ukuzivocavoca ngokugcwele yingoba siyazi ukuthi umjuluko omuhle uyindlela elula yokushisa ezinye ukucindezeleka. Futhi impela, amavolontiya esifundweni saseJapan ajabule kakhulu ngemuva kwemizuzu eyi-10 ebhayisikili lokuzivocavoca elimile. Ukuzivocavoca okufushane ngamabhayisikili kuphinde kwathuthukisa isikhathi sokuphendula sababambiqhaza kanye nomsebenzi wokuphatha, iqoqo lamakhono ahlobene nenkumbulo, ukuhleleka nokuhlela. (Ngaphezu kwalokhu, lezi Zinzuzo Zempilo Yengqondo Zokuzivocavoca eziyi-13 ziqinisekile ukukugqugquzela ukuthi ucindezele ukusebenzisa okusheshayo kuyo yonke inkathi yamaholide!).

Okufushane, Ukuqhuma Okukhulu Komsebenzi Kusakha Ukuqina

Akusikho ngaso sonke isikhathi ukungabi nesikhathi esinciphisa izikhathi zakho zokuzivocavoca. Lapho uzama ukukhuphula umfutho wokuzivocavoca kwakho (njengokungeza ama-sprints kuma-run wakho), ungazithola usukhathala ngokushesha okukhulu, uguqule imizuzu yakho ejwayelekile engama-45 yokuqeqeshwa ibe ngama-30. Ungakhathazeki kakhulu. Ucwaningo ngemva kocwaningo lubonise ukuthi izikhathi ezimfushane zokuqeqeshwa kwesikhashana kwe-high-intensity (HIIT) noma ukujima kwe-Tabata kungasebenza ngempumelelo ekwakheni ukuqina njengokuqeqeshwa kwendabuko-uma kungenjalo. Kepha ukuze uthole izinzuzo, kufanele ngempela ziphushe phakathi nezikhawu, futhi uzigcine zingaguquki. (Uma ufuna ukwazi, zama okukodwa kwalokhu 10 Okusha Kwe-Fat-Blasting Tabata Workouts.)

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