19 Ukuzivocavoca KweCardio Ongakwenza Ekhaya

-Delile

• Isiqalo sokuqala senza ukuthi uqalise
• Amadolo aphakeme
• Ukukhahlela izinqe
• Ukushova okulandelayo
• Ukuhamba kwenkalankala
• Ukuma kwe-oblique emi
• Ama-skaters asheshayo
• Amajeke eqa
• Ompompi bezinzwane
• Intermediate ihamba iye phezulu ngamandla
• Isikwele siyagxuma
• Ukuma kokushintshana kozwane kuthinta
• ULunge uyagxuma
• Ibhokisi liyagxuma
• Amapulangwe ama-plank
• Ukuhamba okuthuthukile ukugcina izinto zithakazelisa
• Abaqwala izintaba
• Amapulangwe ski hops
• Ukweqa okuvundlile
• Amajack ajikelezayo
• Ama-Burpees
• Ukukhasa kwesibungu
• Ungakuthola kanjani okuningi ku-Workout yakho
• Ukucatshangelwa kwezokuphepha
• Okubalulekile

Ukuzivocavoca kwenhliziyo, okwaziwa nangokuthi i-cardio noma i-aerobic, kubalulekile empilweni enhle. Kukhuphula izinga lokushaya kwenhliziyo yakho, kukwenza ushaye igazi ngokushesha. Lokhu kuletha umoya-mpilo omningi emzimbeni wakho, okugcina inhliziyo namaphaphu enempilo.

Ukuzivocavoca umzimba njalo kungakusiza wehlise isisindo, uthole ukulala okungcono, futhi wehlise ubungozi besifo esingelapheki.

Kepha kuthiwani uma ungakwazi ukuphuma ngaphandle ukugijima nsuku zonke noma ungazizwa sengathi ushaya ijimu? Kusenokuningi kokuzivocavoca kwe-cardio ongakwenza ekhaya.

Isiqalo sokuqala senza ukuthi uqalise

Uma umusha ku-cardio, lezi zinyathelo zizokusiza ukusheshisa.

Amadolo aphakeme

Lo msebenzi uhilela ukugijima endaweni, ngakho-ke ungakwenza noma yikuphi lapho unesikhala esincane.

1. Yima nemilenze yakho ndawonye nezingalo ezinhlangothini zakho.
2. Phakamisa idolo elilodwa esifubeni sakho. Yehlisa umlenze wakho bese uphinda ngelinye idolo.
3. Qhubeka ushintshe amadolo, ushaye izingalo zakho phezulu naphansi.

Ukukhahlela izinqe

Ukukhahlela izinkalo kuphambene namadolo aphakeme. Esikhundleni sokuphakamisela amadolo akho phezulu, uzophakamisa izithende zakho zibheke embotsheni yakho.

1. Yima nemilenze yakho ndawonye nezingalo ezinhlangothini zakho.
2. Letha isithende esisodwa ngasethangeni lakho. Yehlisa unyawo lwakho bese uphinda ngesinye isithende.
3. Qhubeka ushintshe izithende zakho bese ushaya izingalo zakho.

Ukushova okulandelayo

Ukuxuba okulandelayo kukhuphula izinga lokushaya kwenhliziyo yakho ngenkathi kuthuthukiswa ukusebenzisana kwakho ohlangothini nohlangothi.

1. Yima ngezinyawo zakho ububanzi be-hip-wide, amadolo nezinqulu zigobile. Ncika phambili kancane bese ubamba umongo wakho.
2. Phakamisa unyawo lwakho lokunene, phusha unyawo lwakho lwesobunxele, bese uya kwesokudla ngenkathi ugcina ifomu lakho.
3. Beka izinyawo zakho ndawonye. Qhubeka ushintshele kwesokudla.
4. Phinda izinyathelo ezifanayo ohlangothini lwesobunxele.

Ukuze usebenze ngokulinganayo zombili izinhlangothi, shuffle kwesokunxele nakwesokudla ngenani elifanayo lesikhala.

Ukuhamba kwenkalankala

Ukwenza ukuhamba kwenkalankala kuyindlela emnandi yokwenza igazi lakho ligijime. Iphinde iqinise izingalo zakho ezingaphezulu ngenkathi usebenza iqolo, umongo, nemilenze.

1. Hlala phansi, amadolo agobile nezinyawo ziyisicaba. Beka izandla zakho phansi ngaphansi kwamahlombe akho, iminwe ikhombe phambili.
2. Phakamisa izinkalo zakho phansi. “Hamba” ubuyele emuva usebenzisa izingalo nemilenze yakho, ugcine isisindo sakho sisatshalaliswa ngokulinganayo phakathi kwezingalo nemilenze yakho.
3. Qhubeka uhambe uye emuva ngebanga olifunayo.

Ukuma kwe-oblique emi

Lo msebenzi we-cardio unomthelela ophansi futhi ulungele abaqalayo. Njengoba uphakamisa amadolo akho, uzobandakanya imisipha esemqoka ezinhlangothini zakho.

1. Yima ngezinyawo zakho zihlukaniswe ububanzi. Beka izandla zakho ngemuva kwekhanda lakho, izindololwane zikhombe ngaphandle.
2. Goba ngakwesokudla, unyakazise indololwane yakho yangakwesokudla phansi nangakwesokudla phezulu.
3. Buyela endaweni yokuqala. Phinda ohlangothini lwesobunxele.

Ama-skaters asheshayo

Ukuhamba emaceleni kwalokhu kuvivinya umzimba kulingisa indlela i-skater ehamba ngayo. Ngenselelo, engeza ukweqa lapho uthuthela eceleni.

1. Qala emgodini we-curtsy, womabili amadolo agobile nomlenze wakho wokunene ngemuva kwakho. Goba ingalo yakho yangakwesokudla bese uqondisa eyakho yangakwesokunxele.
2. Cindezela umlenze wakho wesobunxele, uhambise umlenze wakho wesokudla phambili. Letha umlenze wakho wesobunxele ngokwehlukana ngemuva kwakho bese ushintsha izingalo.
3. Qhubeka "ukushibilika" ngakwesokunxele nangakwesokudla.

Amajeke eqa

Ngokuzivocavoca umzimba okugcwele, engeza kumajack weqa. Lokhu kuhamba okuvamile kusebenza wonke umzimba wakho ngenkathi kukhuphula izinga lokushaya kwenhliziyo yakho.

1. Yima nemilenze yakho ndawonye nezingalo ezinhlangothini zakho.
2. Gobisa amadolo akho kancane. Gxuma futhi usakaze imilenze yakho ibanzi kunobubanzi behlombe, uphakamise izingalo zakho ngaphezulu.
3. Yeqela enkabeni. Phinda.

Ompompi bezinzwane

Lokhu ukuzivocavoca okulula, okunomthelela ophansi okungenziwa esinqeni noma esiteji esiphansi sezitebhisi.

1. Yima phambi komgwaqo noma isinyathelo. Phumuza unyawo olulodwa phezulu, izinzwane zibheke phansi.
2. Shintsha imilenze ngokushesha ukuletha olunye unyawo ngaphezulu. Qhubeka ushintshe izinyawo.
3. Njengoba ujwayela ukunyakaza, hambisa kwesokunxele noma kwesokudla ngenkathi wenza ompompi bezinzwane.

Intermediate ihamba iye phezulu ngamandla

Njengoba wakha ukukhuthazela namandla, qhubekela phambili kulezi zinyathelo eziphakathi.

Isikwele siyagxuma

Isikwele esijwayelekile ukunyakaza kwesisindo somzimba okubhekise emzimbeni ongezansi. Ngokungeza ukugxuma, ungakuguqula kube ukuqeqeshwa kwe-cardio okuqhumayo.

1. Qala ngezinyawo zakho ngaphandle kwehlombe. Gobisa amadolo akho bese wehlela esikweleni.
2. Shwiba izingalo zakho emuva. Ngokushesha jikisa izingalo zakho phezulu bese weqa.
3. Mhlaba ngobumnene ubuyele esikhungweni. Phinda.

Ukuma kokushintshana kozwane kuthinta

Lokhu kuvivinya kusebenza izingalo, umongo, nemilenze yakho, kukwenza kube nokunyakaza okukhulu komzimba ogcwele.

1. Yima ngezinyawo zakho ububanzi behlombe nezingalo ezinhlangothini zakho. Bopha umnyombo wakho.
2. Phakamisa umlenze wakho wokunene uqonde phezulu. Ngasikhathi sinye phakamisa isandla sakho sobunxele phezulu naphezulu, ufinyelela ezinzwaneni zakho zokudla.
3. Phinda ngomlenze wakho wesobunxele nangesandla sokudla.

ULunge uyagxuma

Ukuxhuma kweLunge, okuhlanganisa ukweqa namaphaphu ajwayelekile, kuzokwenza inhliziyo yakho ishaye.

1. Qala ku-lunge, womabili amadolo agobe kuma-engela angama-90 degree. Khomba izinyawo zakho phambili.
2. Bopha umnyombo wakho, donsela amahlombe akho phansi, bese uguqula izingalo zakho emuva. Ngokushesha jikisa izingalo zakho phezulu bese weqa. Kanyekanye shintsha imilenze.
3. Land in a lunge. Phinda.

Ibhokisi liyagxuma

Ibhokisi gxuma kungukuzivocavoca kwe-cardio okukhomba umzimba wakho ophansi, kufaka phakathi isitho sakho, amathanga, amathole, nemikhonto.

1. Yima phambi kwebhokisi noma ipulatifomu ephakeme ngamadolo. Beka izinyawo zakho ububanzi be-hip kanye nezingalo ezinhlangothini zakho. Bandakanya umnyombo wakho.
2. Gobisa amadolo akho bese ukhomba phambili okhalweni lwakho, ugcine umhlane wakho uphansi. Swing izingalo zakho phezulu bese ugxumela ngokuqhuma ebhokisini.
3. Land ngobumnene, uncike phambili kancane. Yeqa uhlehle ebhokisini. Phinda.

Amapulangwe ama-plank

Lokhu kuvivinya kufana nejacking jumping evundlile. Kuphoqa izingalo zakho ukuthi zisekele isisindo sakho njengoba uhambisa imilenze yakho ngokushesha.

1. Qala ngepulangwe izandla zakho zingaphansi kwamahlombe nomzimba uqonde. Letha izinyawo zakho ndawonye.
2. Gxuma futhi usakaze imilenze yakho ibanzi kunobubanzi behlombe.
3. Jikela emuva eplankini bese uyaphinda.

Ukuhamba okuthuthukile ukugcina izinto zithakazelisa

Uma ulungele inselelo, zama lokhu kuhamba okuthuthukile kwe-cardio. Ukuvivinya ngakunye kubandakanya ukubumbana okukhulu nokunyakaza komzimba okuningi.

Abaqwala izintaba

Umqansa wezintaba ukuzivocavoca umzimba okugcwele. Uma umusha ekuhambeni, qala kancane futhi kancane kancane uthathe ijubane.

1. Qala ngepulangwe ngezandla zakho ngaphansi kwamahlombe akho nomzimba wakho uqonde. Gcwalisa umhlane wakho bese ubamba umongo wakho.
2. Phakamisa idolo lakho langakwesokudla esifubeni sakho. Shintsha ngokushesha, ukhiphe idolo lakho langakwesokudla uphakamise idolo lakho langakwesokunxele.
3. Qhubeka ushintshe imilenze.

Amapulangwe ski hops

Amaplank ski hops, abizwa nangokuthi amapulangwe skiers, ahlanganisa amapulangwe kanye nokujikeleza okujikelezayo. Ukunyakaza kokuphenduka kweqa kuzophonsela inselelo amandla akho nokukhuthazela.

1. Qala ngepulangwe ngezandla zakho ngaphansi kwamahlombe akho nomzimba wakho uqonde. Hlanganisa imilenze yakho ndawonye.
2. Gxuma izinyawo zakho ziye kwesokudla, ujikeleze ukuletha amadolo akho ngaphandle kwendololwane yakho yangakwesokudla. Gcina imilenze yakho ndawonye.
3. Buyela emuva epulangweni. Phinda ohlangothini lwesobunxele.

Ukweqa okuvundlile

Ukweqa okuvundlile kuthatha ukweqa okungamaphini kuya ezingeni elilandelayo. Esikhundleni sokubheka phambili, uzungezisa umzimba wakho ngesikhathi sokugxuma ngakunye ngokunyakaza okwengeziwe kokushaya inhliziyo.

1. Qala ngesikhundla se-lunge, womabili amadolo agobe kuma-90 degrees. Jikela umzimba wakho ekhoneni elingakwesokudla lekamelo.
2. Bopha umnyombo wakho, donsela amahlombe akho phansi, bese uguqula izingalo zakho emuva. Ngokushesha jikisa izingalo zakho phezulu, gxuma, futhi ushintshe imilenze.
3. Land in a lunge, ubheke ekhoneni elingakwesokunxele.
4. Qhubeka nokugxuma futhi ushintshe imilenze.

Amajack ajikelezayo

Amajack ajikelezayo ahlanganisa ukweqa, ama-squats, nokusonteka komzimba. Ngokubambisana, lokhu kuhamba kuzoshisa imisipha yakho nokushaya kwenhliziyo.

1. Qala ngezinyawo nezandla zakho ndawonye.
2. Ngena esikweleni, ufike uguqe ngamadolo, izinyawo zibanzi kunehlukaniswe nehlombe, futhi izinzwane zikhombe kancane. Ngasikhathi sinye phendukisa okhalweni lwakho, ufinyelela isandla sakho sokudla phezulu nangakwesobunxele phansi.
3. Ngenela endaweni yokuqala ngaphambi kokugxumela emuva esikweleni, ufinyelela isandla sakho sobunxele phezulu nasesandleni sokudla phansi.
4. Qhubeka weqa futhi ushintshe izingalo.

Ama-Burpees

I-burpee, ebandakanya i-squat, gxuma, ne-pushup, izobandakanya umzimba wakho wonke.

1. Yima ngezinyawo zakho zihlukaniswe ububanzi. Squat bese ubeka izandla zakho phansi.
2. Jikisa izinyawo zakho emuva epulangwe. Yenza i-pushup eyodwa.
3. Phindela emuva ezinyaweni zakho esikweleni. Jump up, ufinyelela izingalo zakho phezulu. Phinda.

Ukukhasa kwesibungu

Ngesikhathi se-inchworm, ukunyakaza kokuhamba izandla nezinyawo zakho phambili kuzokwenza inhliziyo nemisipha yakho kusebenze.

1. Yima ngezinyawo ndawonye. Bopha umgogodla wakho, ugobe phambili okhalweni lwakho, bese ufinyelela izingalo zakho phansi. Gcina amadolo akho eqondile kodwa ekhululekile.
2. Setha iminwe yakho phansi, uthambise amadolo akho kancane. Tshala izinyawo zakho bese uhamba izandla zakho uye phambili epulangwe ngezandla zakho ngaphansi kwamahlombe akho.
3. Qinisa umnyombo wakho bese wenza i-pushup eyodwa.
4. Hamba kancane izinyawo zakho ziye ezandleni zakho. Finyelela izingalo zakho phambili bese uphinda.

Ukwenza kube nzima, yenza okungaphezu kokukodwa kwe-pushup. Ungaphinda weqe i-pushup ngokuphelele ukuze uhambe kalula.

Ungakuthola kanjani okuningi ku-Workout yakho

Landela lawa macebiso ukuze uthole izinzuzo ze-cardio ngaphandle kokulimala:

• Kulungele. Qala iseshini ngayinye ngemfudumalo yemizuzu emi-5 kuya kwengu-10. Lokhu kuzokhuphula ukugeleza kwegazi lakho futhi kukhulule imisipha yakho, kwehlise ubungozi bokulimala.
• Yehlisa umoya. Esikhundleni sokumisa umsebenzi wakho ngokungazelelwe, yehlisa ijubane phakathi nemizuzu engu-5 kuya kwengu-10 edlule.
• Mema umngani. Ukuzivocavoca umzimba kuhlala kumnandi ngokwengeziwe nomngane wokuzivocavoca.
• Hlela imizuzu engu-150. Ngokuqhubeka kwesonto, phokophela ukuthola okungenani imizuzu eyi-150 yomsebenzi olinganiselayo. Ungakusabalalisa lokhu ngokuhamba kwesikhathi ngokwenza amaseshini wemizuzu engama-30 izinsuku ezinhlanu ngesonto.

Ukucatshangelwa kwezokuphepha

Uma umusha ukuzivocavoca noma ungakavivinyi umzimba isikhashana, khuluma nomhlinzeki wakho wezokunakekelwa kwempilo ngaphambi kokuqala uhlelo olusha. Bangakunikeza ukuholwa ngokuya ngesimo sakho sempilo nezinga lokuqina.

Kufanele futhi uthintane nomhlinzeki wakho uma une:

• isifo sikashukela
• umfutho wegazi ophezulu
• Isifo senhliziyo
• isifo samathambo
• izimo zamaphaphu
• ukulimala okwedlule noma kwamanje

Kungase kudingeke uthathe izinyathelo ezithile zokuzivocavoca umzimba ngokuphepha.

Kubalulekile futhi ukuthuthuka kancane kancane. Ngokwandisa kancane umfutho nejubane, uzokwehlisa ingozi yokulimala.

Okubalulekile

Ukuzivocavoca kwe-Cardio kugcina inhliziyo yakho, amaphaphu, nemisipha iphilile. Futhi awudingi nokushiya indlu yakho ukuyifaka esimeni sakho sokuqina. Mane ukhumbule ukufudumala futhi uqale ngokunensa, ikakhulukazi lapho uzama ukunyakaza okusha.