Ukuzivocavoca Okukhulu kwe-Cardio Kwabantu Abazonda Ukugijima

-Delile

• I-non-machine cardio
• 1. Intambo yeqa
• 2. Isibhakela noma isibhakela
• 3. I-Calisthenics
• 4. Ukuhambisa amapulangwe
• 5. Ukulayisha okuphethe ngaphezulu
• Umshini we-cardio
• 6. Ukuhamba ngebhayisikili endlini
• 7. Umshini wokugwedla
• 8.VersaClimber (kuthuthukile)
• 9.Jacobs Ladder (ethuthukile)

Ukugijima kuyindlela elula, esebenzayo yokuzivocavoca kwenhliziyo okunikeza izinzuzo eziningi, kusukela ekuqiniseni amalunga akho ekuthuthukiseni imizwa yakho.

Kepha nabasekeli bayovuma ukuthi ukugijima kunzima. Kuthatha izinga elilinganiselwe lokuqina ukugijima ngaphezu kwemizuzu embalwa. Kungaba lukhuni emzimbeni, ikakhulukazi kulabo abanezimo zonyawo, iqakala noma amadolo. Ukugijima futhi kungaba ukuhudula kwengqondo, ikakhulukazi uma ugijima ezindaweni ezifanayo njalo.

Ngenhlanhla, ukugijima kungenye yezindlela eziningi ezitholakalayo kulabo abafuna ukuzivocavoca okuhle kwe-cardio. Ngenkathi ukugijima kudumile futhi kusakazekile, kunezindlela eziningi zokwenza inhliziyo yakho ishaye futhi igazi lakho ligeleze ngaphandle kokushaya amalunga akho nezitho zakho.

Sihlukanise lolu hlu lomsebenzi we-cardio ongasebenzi ngezigaba ezimbili. Ukuhamba ohlwini lokuqala kudinga kuphela isisindo somzimba wakho nocezu olulodwa lwento. Ukuhamba ohlwini lwesibili kudinga imishini ethile ekhethekile.

Ake sifike kukho!

I-non-machine cardio

Awudingi ukufinyelela ejimini nemishini yokusika ukuze uthole ukuzivocavoca okuhle. Njengokugijima, ungenza lezi zivivinyo ngesisindo somzimba wakho noma enye into ethile, njengentambo noma i-kettlebell.

1. Intambo yeqa

Intambo yokugxuma ingumthelela olula futhi ophansi. Ungakwenza noma yikuphi lapho unendawo eyanele yokujikisa intambo. Kusebenza futhi kahle kakhulu: Ucwaningo lukhombisa ukuthi uhlelo lwezinsuku zonke lokweqa izintambo lwemizuzu eyi-10 lusebenza kahle njengerejimeni lokugijima lemizuzu engu-30.

Amathiphu:

• Gcina izindololwane zakho zisondele futhi nengaphakathi lakho liqinile ukuze ulondoloze ibhalansi ngenkathi ugxuma.
• Uma usunethezekile, engeza ukuhluka okufana nokugxuma ngapha nangapha noma ukushintsha izinyawo zakho njalo.

2. Isibhakela noma isibhakela

Awudingi ukungena eringini noma ushiye indlu yakho ukuze uthole ukuzivocavoca okuhle kwesibhakela. Ngokufaka izinhlobo ezahlukahlukene zokukhahlela, izibhakela, nokushova iminyakazo, ungaqeqesha imisipha yakho engaphakathi nengaphezulu nangaphansi ngenkathi wenza inhliziyo yakho ishaye.

Amathiphu:

• Sebenzisa inhlanganisela yama-jabs, iziphambano, nokukhahlela ukudala ukulandelana kwakho kokuzivocavoca, noma ulandele uhlelo lwevidiyo eku-inthanethi.
• Ngenselelo eyengeziwe, zama ukubamba ama-dumbbells akhanyayo noma usebenzise izinsimbi zamaqakala ukwengeza ukumelana.

3. I-Calisthenics

AmaCalisthenics ukunyakaza kwesisindo somzimba ngemishini encane ekusiza ukuthi uqine futhi uthuthukise ukuqina kwenhliziyo. Ungenza inqubo esheshayo ye-calisthenics noma kuphi, kusuka ehhovisi uye egumbini lakho lokuphumula. Ungakwazi futhi ukukala kalula inani lomsebenzi owenzayo ukulingana newindi elabiwe lokuzivocavoca.

Amathiphu:

• Ukuhamba okuhlukahlukene okubanzi, funa ipaki langaphandle noma ijimu enezinto zokulinganisa, njengemigoqo efanayo nezindandatho.
• Uma uhlela ukuzivocavoca okugcwele, faka kokubili ukunyakaza okuphezulu nangaphansi komzimba okugxile ekuthuthukiseni imisipha eyindilinga kahle.

4. Ukuhambisa amapulangwe

Ukubeka amaplanka kuyindlela enhle yokwakha amandla nokuqina okusemqoka. Uma uhlanganisa ipulangwe lendabuko nanoma yiluphi uhlobo lokunyakaza, kukhuphula ubunzima kukhuphule izinga lokushaya kwenhliziyo yakho ngokuqasha ezinye izitho zomzimba. Ukwahluka okudumile kufaka ukukhasa kwebutho, umgibeli wezintaba, neplank jack.

Amathiphu:

• Ngenkathi u-planking, gcina umhlane wakho uqonde njalo, futhi uhlanganyele ama-glutes akho ukuze uhlale umile kahle.
• Ngenselelo eyengeziwe, faka izilayidi, ama-scooter, noma amathawula ukunciphisa ukungqubuzana ngaphansi kwezinyawo nezandla zakho.

5. Ukulayisha okuphethe ngaphezulu

Izithuthi ezilayishiwe (ezibizwa nangokuthi izizinda zabalimi) yilokho ezizwakala zinjalo: Thatha okuthile okusindayo - i-kettlebell, i-barbell, noma i-dumbbell - bese uyiphatha. Ungathwala izinsimbi ezingalweni zombili noma eyodwa ngasikhathi. Lezi zivivinyo zilula njengoba zisebenza kahle. Ngeke nje bakhuphule izinga lokushaya kwenhliziyo yakho, bazokwakha amandla emisipha ezandleni nasezingxenyeni zakho.

Amathiphu:

• Khetha isisindo esiyinselele kodwa hhayi esinzima kakhulu, ikakhulukazi uma wenza ezinye izivivinyo ngemuva kokuthwala kwakho. Hamba ngokushesha ukuze uthole izinga lokushaya kwenhliziyo yakho.
• Uma umusha ekuphatheni okulayishiwe, zama uhambo lomlimi oluyisisekelo. Bamba isisindo eceleni kwakho engalweni ngayinye, imvamisa i-dumbbell noma i-kettlebell, bese uhambahamba.
• Ungakhetha futhi ukubamba izingalo zakho ngqo phezu kwamahlombe akho esikhundleni sokubamba isisindo eceleni kwakho.

Umshini we-cardio

6. Ukuhamba ngebhayisikili endlini

Ungathola isigaba sokuhamba ngamabhayisikili endlini cishe kunoma yikuphi ukuzivocavoca, kodwa awudingi iqembu lokuzivocavoca okuhle. Ngokulungisa amazinga wokumelana nokufaka ukuma kokunyakaza kokuhlala, ungalawula inselelo namandla okuhamba kwakho.

Amathiphu:

• Ukuze uthole okuhlangenwe nakho okunethezeka kakhulu, hlela ukuphakama kwesihlalo kuze kufike ethanjeni lakho lesinqe.
• Abagibeli abakhulu bangafuna ukusebenzisa izicathulo zokuhamba ngebhayisikili. Basikeka ngqo ezinyaweni zebhayisikili futhi banikeze ukunyakaza okulinganiselayo, nokusebenza kahle komlenze.

7. Umshini wokugwedla

Ukugwedla kungenye yokuzivocavoca okuhle kwe-cardio esebenzisa imisipha cishe kuzo zonke izingxenye zomzimba wakho, kufaka phakathi ingaphakathi lakho, emuva, imilenze, nezingalo. Inqubo efanele inejika elincane lokufunda, kepha ukugwedla ngamandla amakhulu kuzokhuphula izinga lokushaya kwenhliziyo yakho, kukunikeze ukuzivocavoca okusebenzayo, okulinganiselayo.

Amathiphu:

• Iningi lamandla kuhlangothi ngalunye kufanele lwenziwe yimilenze yakho. Ungazingeli okhalweni lwakho ukuze usebenzise izingalo zakho.
• Gcina umhlane wakho uqonde. Khumbula ukuletha amahlombe akho phezulu kohlangothi.

8.VersaClimber (kuthuthukile)

I-bloomer ephuzile kancane, iVersaClimber ingumshini wokuqwala onamandla amakhulu owaba khona kusukela ngo-1981 kodwa osanda kuthola ukuvelela okujwayelekile.

Abakabi bikho kuzo zonke izivivinyo, kodwa izitudiyo zaseVersaClimber ziyaqhamuka emadolobheni amakhulu njengeLos Angeles neMiami. Uma ulwela inselelo futhi ukwazi ukufinyelela eyodwa, kunemishini embalwa eqinile yokuzivocavoca nayo.

Amathiphu:

• Sebenzisa ukuxubana kwemivimbo emide futhi emifushane ukuze uguqule ukuqina kokukhuphuka kwakho.
• Ukugcina ijubane elibushelelezi, elizinzile kubaluleke kakhulu kunokuhamba ngokushesha.

9.Jacobs Ladder (ethuthukile)

Ibizwa ngegama lesitebhisi seBhayibheli eliya ezulwini, kepha umzuzu owodwa noma emibili kulo mshini ogcwele umzimba we-cardio uzozizwa ukude nepharadesi.

Ukunyakaza kweJacobs Ladder kungaba yinselele ekuqaleni, kepha uma usujwayele ukunyuka kwayo, uzothola ukuthi umshini ungakunika ukuzivocavoca okusebenza kahle kakhulu: imizuzu eyi-10 noma eyi-15 kule nto yikho konke okudingayo ukuze ushe kahle .

Akuwona wonke amajimu azoba nomunye wale mishini, ngakho-ke qiniseka ukuthi ushayela phambili ubuze.

Amathiphu:

• Bamba ama-handrails uma kungokokuqala ngqa emshinini. Lapho imilenze yakho isijwayele ukunyakaza, sebenzisa izingalo zakho ukubamba amapulangwe njengoba ehamba.
• Ukuzivocavoca okunzima kakhulu, yenza "ama-sprints" amasekhondi ayi-10 kuye kwangama-15 ngamaphesenti angama-80 womzamo omkhulu olandelwa yizingxenye ezilinganayo zamaphesenti angama-40 kuye kwangama-50.

URaj Chander ungumbhali wezeluleko nowokuzimela osebenza kakhulu kwezentengiso yedijithali, ukuqina, nezemidlalo. Usiza amabhizinisi ukuhlela, ukudala, nokusabalalisa okuqukethwe okukhiqiza ukuhola. URaj uhlala eWashington, D.C., lapho ajabulela khona ukuqeqeshwa kwe-basketball namandla ngesikhathi sakhe sokuphumula. Mlandele ku-Twitter.