Uhlu lwezinhlobo eziyi-14 zokuzivocavoca kweCardio ukuze Ukuhambise

-Delile

• Kungani Udinga I-Cardio Ekuqaleni?
• Izinketho Zakho Zokuzivocavoca NgeCardio
• 1. Jump Rope
• 2. Ukudansa
• 3. Ezemidlalo Ezihleliwe
• 4. Ukuhamba ngamandla
• 5. Ukubhukuda
• 6. Isibhakela
• 7. I-Trampoline-ing
• 8. Ukuhamba ngebhayisikili
• 9. Izintaba
• 10. Ukugwedla
• 11. IHula-Hooping
• 12. Ukuhamba
• 13. Jumping Jacks
• Izitebhisi
• Ukuthatha

Sifaka imikhiqizo esicabanga ukuthi ilusizo kubafundi bethu. Uma uthenga ngezixhumanisi ezikuleli khasi, singathola ikhomishini encane. Nansi inqubo yethu.

Lapho iningi labantu licabanga ngokuzivocavoca kwenhliziyo (i-cardio), imisebenzi yokuqala efika engqondweni isebenza, ukugibela ibhayisikili noma ukubhukuda.

Yebo, lezi izindlela ezinhle zokukhuphula izinga lokushaya kwenhliziyo yakho, kepha hhayi wonke umuntu ozijabulelayo. ICardio kufanele ibe yingxenye ebalulekile yendlela yakho yokuphila enempilo. Ngenhlanhla, ayikho indlela "yokulingana okukodwa".

Uma ubheka ukufaka i-cardio eningi esimisweni sakho sokuzivocavoca umzimba, ungesatshiswa ngabagijimi be-marathon abanamava obabona endaweni yakini. Ukuzivocavoca okunempilo yenhliziyo akudingeki ukuthi kubandakanye ukuchitha amahora esitendhini. Kunezindlela eziningi ezimnandi nezindlela zokudala zokufaka i-cardio yakho futhi uyijabulele.

Kungani Udinga I-Cardio Ekuqaleni?

ICardio ichazwa njenganoma yiluphi uhlobo lokuzivocavoca olwenza izinga lokushaya kwenhliziyo yakho likhuphuke futhi likugcine isikhathi eside. Uhlelo lwakho lokuphefumula luzoqala ukusebenza kanzima njengoba uqala ukuphefumula ngokushesha nangokujule kakhulu. Imithambo yakho yegazi izokwanda ukuletha umoya-mpilo omningi emisipheni yakho, futhi umzimba wakho uzokhipha amaphilisi ezinhlungu emvelo (ama-endorphin).

Izinzuzo zomzimba nezengqondo zalolu hlobo lokuzivocavoca zibonakala zingapheli.

• Phatha isisindo sakho: Ithi kukhona ubufakazi obunzulu besayensi bokuthi imizuzu eyi-150 ye-cardio-average cardio ngesonto izokusiza ugcine isisindo sakho ngokuhamba kwesikhathi.
• Gwema isifo senhliziyo: Ucwaningo lukhombisile ukuthi ukukhuphula izinga lokushaya kwenhliziyo yakho ngokuzivocavoca umzimba njalo kungasiza ekuvikeleni izifo zenhliziyo, ezibangele ukufa komhlaba ngo-2012.
• Ukuthuthukiswa kwemizwelo: Cishe akumangazi, kepha ucwaningo lusekela indima edlalwa yi-cardio ukuthuthukisa imizwa yakho nokwandisa injabulo yakho. AbakwaCardio bakhuphula ukukhiqizwa kwalawo maphilisi ezinhlungu abizwa ngama-endorphin.
• Phila isikhathi eside: IMayo Clinic iphakamisa ukuthi abantu abenza njalo ukuzivocavoca umzimba bazophila isikhathi eside./li>

Izinketho Zakho Zokuzivocavoca NgeCardio

Cabanga ngaphandle kwebhokisi bese uzama okuthile okusha ngalezi zinketho ezimnandi ze-cardio. Isihluthulelo sokunamathela nganoma yiluphi uhlelo lokuphumelela lokuzivocavoca ukuthola umsebenzi owuthandayo.

Uma usuthole ukuzivocavoca okuthandayo, uzoba nobumnandi obukhulu lapho kuzodingeka ukhunjuzwe ukuthi uyayithuthukisa impilo yakho, futhi!

1. Jump Rope

Kungenzeka ukuthi, awukaze weqe intambo kusukela ekhefini lebanga lesi-4. Uma kunjalo, hamba uzitholele intambo yokugxuma namhlanje! Leli fomu le-cardio lingenziwa cishe noma kuphi. Khuphula uhlu lwakho lwadlalwayo oluthandayo bese ugxumela isigqi. Ukuphonsa intambo yakho yokugxuma esikhwameni, ipotimende, noma esikhwameni semali kuzokusiza ukuthi ucindezele imizuzu yakho engu-150 yokuzivocavoca ngesonto noma kunini lapho unesikhathi sokuphumula.

2. Ukudansa

Noma ngabe ucabanga ukuthi unezinyawo ezimbili zangakwesobunxele, ukudansa kuyindlela enhle yokushaya umoya ngenkathi ufaka i-cardio yakho ngaphakathi. Ungacabanga ukuthi ukudansa kukhawulelwe ezifundweni zeZumba, kepha yini ekuvimbela ukuthi ungamane udanse uzungeze igumbi lakho? Hlanganisa izingoma bese uzidansa ngobuwula.

3. Ezemidlalo Ezihleliwe

Ungahle ungazicabangi “njengomuntu wezemidlalo,” kodwa kunamathani amaligi ezemidlalo abantu abadala ngaphandle agcwele abantu abanjengawe - abantu abafuna ukuzijabulisa futhi babe nempilo. Bhalisela ibhola likanobhutshuzwayo, ifulegi lebhola, i-basketball, noma yini evumelana nokuthanda kwakho. Ukugijimisa insimu noma inkantolo kuqinisekisiwe ukuthi kuzokhuphula izinga lokushaya kwenhliziyo yakho. Hlola umphakathi wakho ukuthola amaligi ezemidlalo angancintisani. Mhlawumbe ungaze wenze umngane omusha ngenkathi ukuyo!

4. Ukuhamba ngamandla

Awudingi ukubukeka njengomunye walaba bahamba ngamandla ukuze uvune izinzuzo zalolu hlobo lwe-cardio. Phumela ngaphandle (noma unamathele kutreadmill uma isimo sezulu singesihle) bese uthatha ijubane.

5. Ukubhukuda

Le fomu enomthelela ophansi we-cardio iyindlela enhle yokuthola izinga lokushaya kwenhliziyo yakho ngenkathi uvikela amalunga akho. Uma ungazethembi ngokugcwele emakhonweni akho okubhukuda, bamba i-kickboard bese wenza amathanga ambalwa. Lokhu kuzobandakanya hhayi imilenze yakho kuphela, kepha ne-abs yakho.

6. Isibhakela

Asikwazi sonke ukuba yiRocky Balboa, kodwa noma ngubani angasebenzisa isibhakela ukuze abe nempilo. Imizuzu nje engama-30 yesibhakela ingakusiza ukuthi ushise ama-calories angama-400.

7. I-Trampoline-ing

Uma une-trampoline enkulu, e-bouncy egcekeni lakho, lokho kuyamangalisa. Ukugxuma nokudlala nxazonke akukuhle kuwe kuphela, kodwa kumnandi, futhi!

Uma ungenayo i-trampoline enkulu, ungazibaleli kulena. Ungathola i-compact trampoline ongayigcina efulethini lakho. Ukubeka izingoma zakho ozithandayo nokugijima noma ukushaya endaweni kungasebenza ngendlela efanayo.

8. Ukuhamba ngebhayisikili

Kunezindlela eziningi zokulingene lolu hlobo lwe-cardio osukwini lwakho. Shintshanisa imoto yakho ngebhayisikili ohambweni lwakho olulandelayo esitolo. Yishintshe bese umisa umshini wokunyathelisa webhayisikili elimile ohambweni lwakho olulandelayo oluya ejimini. Luma inhlamvu bese uzama leso situdiyo sangaphakathi sokuhamba ngebhayisikili obukade usibhekile ezinyangeni eziyisithupha ezedlule, noma uthenge umqeqeshi ukuze ukwazi ukugibela ibhayisikili lakho lomgwaqo endlini yakho noma egalaji.

9. Izintaba

Uthanda ngaphandle? Ukuhamba izintaba kungaba ithikithi nje lokwandisa impilo yethikha lakho. Ukuphuma ngaphandle ngeke kukhulise ukuqina komzimba wakho kuphela, kepha kuzothuthukisa nenhlalakahle yakho engokomzwelo.

10. Ukugwedla

Cabanga ukuthi umshini wokugwedla wenzelwe kuphela labo abafuna ama-biceps aqhumayo? Cabanga futhi! Ukucindezela ukugwedla esimisweni sakho sokuzivocavoca kungakunika umfutho owengeziwe we-cardio, futhi kuqinise i-abs yakho kanye nemisipha yakho yangemuva. Uma ungakaze uzame, ziphosele inselelo ngokusha.

11. IHula-Hooping

Impela, kungenzeka awukwenzi kusukela emcimbini wokuzalwa wezingane wokugcina owaya kuwo, kodwa kungani kungenjalo? Ukushwibeka lezo zinqa kuzokhuphula izinga lokushaya kwenhliziyo yakho futhi kuthuthukise amandla akho ayisisekelo. Futhi ungakhathazeki - bazenza ngosayizi abadala.

12. Ukuhamba

Ungase uzibuze ukuthi ukuhamba kubalwa njengokuzivocavoca kwenhliziyo yini. Kunjalo! Le yindawo enhle yokuqala yabantu abasha ukuzivocavoca umzimba. Ngisho nokuhamba imizuzu engu-10 kungakufaka endleleni eya ekuthuthukiseni impilo yenhliziyo. Abavivinya umzimba abanolwazi nabo bayazuza kukho.

13. Jumping Jacks

Uma ungakakwenzi lokhu kusukela ekilasini lokuzivocavoca esikoleni esiphakeme, uyaphuthelwa! Lo msebenzi ongenazo izinto zokusebenza ungakhuphula izinga lokushaya kwenhliziyo yakho ngokushesha. Futhi, kulula ukukwenza kusuka noma yikuphi. Qala ukweqa into yokuqala ekuseni, lapho udinga ikhefu edeskini lakho, noma ngenkathi ulinde isidlo sakho sakusihlwa ukuqeda ukupheka.

Izitebhisi

Ukukhuphuka izitebhisi kuyindlela enhle yokwenza inhliziyo yakho ishaye futhi ujuluke umzimba. Thola ipaki enezitebhisi ezinkulu, noma izitebhisi nje esakhiweni esiseduze. Noma yikuphi ukukhuphuka kuzokwenza. Futhi uma udinga ukuhlala ezindlini, uStairmaster ungumngani wakho.

Ukuthatha

Akukho mpikiswano yokuthi ukuzivocavoca kwenhliziyo kuyingxenye ebalulekile yempilo ende futhi enempilo. Kodwa lokho akusho ukuthi kulula ukwenza i-cardio inqubo ejwayelekile. Mane ukhumbule ukuthi uma ugcina ingqondo evulekile futhi uqala ukudala, kunezindlela eziningi zokuthola isilinganiso sakho senhliziyo. Akufanele uzizwe uvaleleke kumshini wokunyathela.

Ingxenye ebaluleke kakhulu kunoma iyiphi inqubo yokuzivocavoca umzimba ukuthola okukujabulelayo. Kungenzeka kakhulu ukuthi unamathele esimisweni uma kuyinto oyithandayo. Ngakho-ke zama, zama izinto ezintsha, bese uthola ukuthi ungakujabulela kanjani ukujuluka.