Ukuzivocavoca Okuhle Kakhulu Kokwehlisa Isisindo Nokuhlala Usebenza

-Delile

• Ukuzivocavoca kwe-4 kwe-cardio kokunciphisa umzimba
• 1. I-low-intension cardio
• 2. Intambo yeqa
• 3. AmaBurpees
• 4.Ukuqeqeshwa Kwesikhawu Esiphezulu (HIIT)
• Ukuzivocavoca umzimba oku-5 kokunciphisa isisindo
• 1. UKettlebell uyashintsha
• 2. Ama-Pushups
• 3. Amalenge
• 4. Isinyathelo-ups
• 5. Ukubulawa kwabantu
• Izindlela ezilula zokusebenza nsuku zonke
• Ungabambelela kanjani kunqubo esebenzayo?
• Hlala uphethiloli ngokudla
• Lala ngokwanele
• Kwenze kube mnandi uma ukwazi

Ukwehla kwesisindo kulula ukusho kunokukwenza, futhi alikho iphilisi lomlingo lokususa amakhilogremu. Esikhundleni salokho, kufanele ushise ama-calories amaningi kunalawo owangenisayo. Lokhu kubandakanya ukudla okunempilo, kanye nenhlanganisela ye-cardio nokuqeqeshwa kwamandla.

Ukulungele ukukhipha amakhilogremu anenkani? Nakhu ukubheka okunye kokuzivocavoca okuhle kakhulu kwe-cardio namandla okunciphisa umzimba, kanye namathiphu wokusebenza usuku lonke.

Ukuzivocavoca kwe-4 kwe-cardio kokunciphisa umzimba

Ukuzivocavoca kwenhliziyo (noma i-cardio elula) kukhuphula izinga lokushaya kwenhliziyo yakho. Lezi ngezinye zezindlela eziphumelela kakhulu zokuvivinya umzimba zokwehlisa isisindo ngoba lapho inhliziyo yakho ishaya kakhulu, uzoshisa amanoni amaningi, kuchaza uMultazim Shaikh, umqeqeshi wokuqina komzimba kanye nochwepheshe bezokudla neFamFits.

Ukwehlisa isisindo noma ukugcina ukulahleka kwesisindo, uzodinga imizuzu engama-300 yokuzivocavoca umzimba ngokulingene ngesonto, ngokusho kweMayo Clinic. Lokhu kumaphakathi cishe imizuzu engama-60, izinsuku ezinhlanu ngesonto.

Uma umatasa, hlukanisa i-cardio yakho ibe wukuzivocavoca okuncane kathathu ngosuku. Isibonelo esisodwa: Vocavoca imizuzu engu-20 ekuseni ngaphambi kokuya emsebenzini, hamba imizuzu engama-20 ngesikhathi sakho sekhefu, bese uzivocavoca imizuzu engama-20 ngemuva kokudla kwakusihlwa.

Ukusebenza okuhle kwe-cardio ukukusiza ulahlekelwe isisindo kufaka:

1. I-low-intension cardio

Awudingi ukuzivocavoca ngamandla amakhulu ukuze wehlise isisindo. Uma usaqala noma unemikhawulo yomzimba, i-low-intensity cardio nayo ingakusiza ukuthi ushise amakhalori bese wehlisa amakhilogremu.

Lokhu kuzivocavoca kubandakanya ukugijima, ukuhamba ngebhayisikili, ukuhamba ngamandla, ukubhukuda kanye ne-aerobics. Qala kancane futhi kancane kancane ukwanda ngamandla njengoba ujwayela inqubo yakho entsha.

Hlela imizuzu engama-60 ye-low-intensity cardio izinsuku ezinhlanu ngesonto. Njengoba usiba namandla ngokwengeziwe ngokomzimba, phatha izinsimbi zesandla ngenkathi ugijima, uhamba noma wenza i-aerobics.

2. Intambo yeqa

Intambo yokugxuma ayigcini nje ngokuthuthukisa ukuhlangana nokusebenza kwengqondo, kepha ukuqina kwalokhu kuvivinya umzimba kukhuphula izinga lokushaya kwenhliziyo yakho, kukusize ushise cishe ama-calories ayi-1,300 ngehora, kuchaza uShaikh.

1. Zifudumeze ngokugxuma okungu-8 kuya ku-10.
2. Bese weqa ngokuqhubekayo imizuzu engu-1/2.
3. Phumula imizuzwana engu-15 kuye kwengu-30 bese uyaphinda.
4. Qedela amasethi ama-3.

Ungashintsha inqubo yakho, futhi. Eqa isethi eyodwa emlenzeni owodwa, isethi eyodwa ngemilenze yomibili, nesethi eyodwa ngenkathi isebenza endaweni.

3. AmaBurpees

AmaBurpees ahlanganisa ama-squats, ukweqa, kanye ne-pushups. Kungukuzivocavoca okusebenzayo ngoba ushisa amanoni emzimbeni wakho wonke, futhi uqeqesha amaqembu emisipha amaningi njengesifuba, imilenze nengqikithi yakho, kusho uShaikh.

1. Yenza ama-reps ayi-10 ngemizuzwana engama-30 bese uphumula imizuzwana engama-30.
2. Phinda imizuzu emihlanu.

4.Ukuqeqeshwa Kwesikhawu Esiphezulu (HIIT)

Lokhu kuzivocavoca kwe-cardio kuye kwanda ekuthandeni ngenxa yekhono layo lokukhulisa ukushisa kwekhalori nokulahleka kwamafutha. Kubandakanya ukuqhuma okukhulu kokuvivinya umzimba ukukhuphula izinga lokushaya kwenhliziyo yakho, kulandele imizuzwana engu-15 yokuphumula.

I-HIIT yinhle uma ungenaso isikhathi esiningi. Uyakwazi ukuzivocavoca isikhathi esifushane, kodwa uqedele ukuzivocavoca okukhulu nokuqina. Ngenxa yalokhu, uzoqhubeka nokushisa amakhalori amahora amaningi ngemuva kokuzivocavoca, kuphawula uShaikh.

Nasi isibonelo sendlela ye-HIIT:

1. Qedela ukukhahlela ubhuti imizuzwana engama-45, bese uphumula imizuzwana engu-15.
2. Okulandelayo, yenza ama-jumping lunges amasekhondi angu-45, alandelwe imizuzwana engu-15 yokuphumula.
3. Qedela ama-burpees amasekhondi angu-45, uphumule imizuzwana engu-15.
4. Phinda imizuzu eyi-10 kuye kwengu-20.
5. Ungafaka nokunye ukunyakaza okufana nabaqansa bezintaba kanye nezikwele ezigxumayo.

Noma, ungazama ukuqeda i-HIIT Workout kutreadmill:

• Ukufudumala imizuzu emi-5.
• Bese ugijima ngesivinini esikhulu seminithi elingu-1.
• Hamba amasekhondi angu-30, bese uphinde ugijime ngesivinini esikhulu seminithi elingu-1.
• Qedela amasethi ayi-8 kuye kwayi-10.

Ukuzivocavoca umzimba oku-5 kokunciphisa isisindo

Noma ukuqeqeshwa kwamandla kukodwa kungenayo imiphumela esheshayo, ungakunaki ukuqeqeshwa kwesisindo noma ukuqeqeshwa kwamandla lapho ulahla isisindo.

Lezi zikhathi zokuqeqesha zingashisa imetabolism yakho. Futhi ngenxa yokuthi bakha isisindo somzimba esinciphile, uzoshisa amakhalori amaningi ngesikhathi sokuzivocavoca nokuphumula, ngokusho kukaStephanie Blozy, onguchwepheshe besayensi yokuzivocavoca kanye nomnikazi weFleet Feet eWest Hartford, eConnecticut.

Ukuzivocavoca okukhulu kwesisindo namandla okukusiza ulahlekelwe isisindo kufaka:

1. UKettlebell uyashintsha

Lokhu kuvivinya umzimba okugcwele, okudingayo kuzokhuphula izinga lokushaya kwenhliziyo yakho ngenkathi kukhulisa ingalo yakho namandla omlenze futhi kukusize ukuthi wakhe ingqikithi eqinile, kuchaza uBlozy.

1. Gcwalisa i-kettlebell swing ngezandla ezimbili imizuzwana engama-20.
2. Phumula imizuzwana engu-8.
3. Phinda amasethi ayi-8.

UBlozy uncoma ukuphakamisa ngokushesha ukukhuphula izinga lokushaya kwenhliziyo yakho futhi ube nokuzivocavoca umzimba okunamandla kakhulu.

2. Ama-Pushups

Ama-Pushups awukuzivocavoca okuhle kakhulu kokuzinzisa umongo, ukwakha amandla omzimba aphezulu, nokwandisa isisindo semisipha ezandleni zakho.

Uma usaqala, qala ngamasethi ama-3 we-10 reps. Phumula amasekhondi angama-60 kuya kwangu-90 phakathi kwesethi ngayinye. Khulisa kancane kancane inani lakho lama-reps njengoba amandla akho ethuthuka.

3. Amalenge

"Ngiyazithanda izinketho ezinikezwa ngamaphaphu ngoba ungazenzela phambili, emuva, ngesisindo, nangokhuluphele," kusho uBlozy. "Ngenguqulo enesisindo, bamba i-kettlebell noma ipuleti lesisindo eduze kwesifuba sakho, noma wenze kube nzima kakhulu bese uphakamisa isisindo ngaphezulu."

• Gcwalisa isethi eli-1 lamaphuphu ayisi-8 kuye kwayi-12 umlenze ngamunye.

4. Isinyathelo-ups

UBlozy futhi uncoma ukunyathela njengenye indlela yokuzivocavoca okuhle yokuqinisa imilenze ngenkathi uzinzisa imisipha yakho engaphakathi nengaphansi. "Qala ngesinyathelo esincane ukuphakama (amayintshi ayisithupha kuya kwayi-12) bese udlulela ekuphakameni okuphezulu, njengamasentimitha angama-24 kuye kwangama-30."

• Gcwalisa amaqoqo ama-5 we-5 kuye ku-10 reps ohlangothini ngalunye.

Ufuna ukukwenza kube yinselele? Ngeza isisindo ngokubamba i-dumbbell noma i-kettlebell eceleni kwesifuba sakho noma ubambe eyodwa esandleni ngasinye, kusho uBlozy. "Akuzukusha ama-quads akho kuphela, kodwa nenhliziyo yakho izoshesha futhi kujuluke umjuluko."

5. Ukubulawa kwabantu

UBlozy uphinde akhombise ukuqhekeka komzimba njengesivivinyo sokwakha imisipha emzimbeni womzimba ongezansi nangaphezulu, ngenkathi kunciphisa amafutha. Ukhuthaza ukunciphisa umthwalo kumaphesenti angama-50 kuya kwangu-70 wobukhulu bakho, futhi andise ama-reps ngakho-ke kuzozwakala njenge-cardio kunokuqeqeshwa kwesisindo.

• Gcwalisa amasethi ayi-1 kuye kwayi-3 ama-reps ayi-10 kuya kwangu-20

Izindlela ezilula zokusebenza nsuku zonke

Kanye nenkambiso ejwayelekile yokuzivocavoca umzimba nokudla okunempilo, funa ezinye izindlela zokusebenza nsuku zonke.

Khumbula, lapho uhamba ngokwengeziwe, amakholori amaningi uzowasha. Lokhu kungakhulisa imizamo yakho yokulahlekelwa isisindo futhi kukusize ufinyelele umgomo wakho ngokushesha.

• Hlehlisa igumbi ngesikhathi sekhefu lokuhweba, phakathi kweziqephu zombukiso, noma ngenkathi ukhuluma nocingo.
• Thatha izitebhisi kunelifti.
• Paka imoto yakho ngemuva kwezindawo zokupaka.
• Thola umkhondo wokuzivocavoca umzimba. Abanye abathungathi bawo bathumela izexwayiso uma uhlale isikhathi eside kakhulu. Lezi zixwayiso zikukhumbuza ukuthi uhambise.
• Hlela imihlangano yokuhamba nabantu osebenza nabo.
• Fidget esihlalweni sakho, njengokushaya isandla sakho, unyakazise umlenze wakho, noma ukufaka imisipha yakho esiswini lapho uhleli. Ngokusho, abantu abanesisindo sokukhuluphala ngokweqile abangahle basebenzise ama-calories angu-350 angeziwe ngosuku.
• Yehla ebhasini noma esitimeleni esitobhini ngaphambi kwesikhathi, bese uhamba yonke enye indlela eya endaweni oya kuyo.
• Faka ama-headphone ngenkathi upheka noma uqedela eminye imisebenzi yasendlini. Lokhu kuzokukhuthaza ukuthi unyakaze noma udanse.
• Hambani nenja njengomndeni.

Ungabambelela kanjani kunqubo esebenzayo?

Ukuqala nokunamathela ngenqubo yokuzivocavoca mhlawumbe yingxenye enzima kakhulu. Kepha amaqhinga ambalwa angenza kube lula ukuhlala usebenza.

Hlala uphethiloli ngokudla

Isibonelo, yidla isidlo esilula ngaphambi kokuzivocavoca ukugcina amandla akho ephezulu. Akukho okusinda kakhulu, noma kunjalo. Ukudla okulula kwangaphambi kokuzivocavoca kufaka:

• izithelo ezomisiwe
• ibhanana
• ukuhlanganiswa komkhondo
• ibha yamandla
• Abaqhekezi bamantongomane

Lala ngokwanele

Futhi, thola ukulala okuningi ebusuku ngaphambi kokuzivocavoca. Kunzima ukusebenza uma usenqena noma ukhathele. Kufanele futhi uthole umngani wokuzivocavoca / wokuziphendulela. Lo ngumuntu okugqugquzela ukuthi ufinyelele imigomo yakho yokufaneleka.

Kwenze kube mnandi uma ukwazi

Okokugcina, khetha ukusebenzisa okuthola kukujabulisa. Uma uzonda amakilasi we-run-of-the-mill aerobic, thatha isigaba sokudansa esikhundleni salokho. Ukuhlala usebenza kulula uma uzijabulisa.