Ukuzivocavoca okungu-7 okuhle kakhulu kokulahlekelwa yisisu

-Delile

• 1. Intambo yeqa
• 2. Jump
• 3. Izitebhisi ezihla zenyuka
• 4. Hamba noma ugijime endaweni yokunyathela
• 5. Ukuphindwa kokunyakaza
• 6. Umdanso
• 7. Ukuhamba ngebhayisikili
• Amathiphu Wabasaqalayo

Ukuvivinya umzimba okuningi kungenziwa ekhaya, njengokugxuma intambo, ukhuphuka noma wehle izitebhisi noma ukudansa phambi kwe-TV, ngokwesibonelo, futhi kuhle kakhulu ekukhuliseni ukukhuthazela emzimbeni nokushisa amakhalori, njengoba kuvusa ukusakazeka kwegazi, amaphaphu nenhliziyo umsebenzi, inhliziyo, ngaphezu kokusebenza kwamaqembu amaningi emisipha.

Ngakho-ke, lolu hlobo lokuzivocavoca lungahle lube yindlela enhle yokushisa amafutha asendaweni futhi wehlise isisindo, uma kwenziwa okungenani imizuzu engama-30 kuye kwengama-60, amahlandla ama-3 ngesonto futhi ihambisana nokudla okulinganiselayo nokulinganiselayo.

Ukuzivocavoca umzimba okuyinhloko okungenziwa ekhaya yile:

1. Intambo yeqa

Ukunyakaza nokuhamba okuhambisanayo nentambo kuyindlela enhle yokushisa ama-calories, kanye nokuba wusizo nokuzijabulisa, kepha kubalulekile ukugcina ukuma kwakho kuqondile, ubheke phambili ngqo futhi uvumelanise isisu sakho. Ngokuhamba kwesikhathi, kungenzeka ukwahluka ukuzivocavoca umzimba futhi wakhe ubujamo obuhlukile bokugxuma, njengokugxuma emlenzeni owodwa, ukuguqula intambo ngaphezu kokukodwa noma ukweqa ukuhamba.

Kubalulekile ukugqoka izicathulo ezifanele lapho ugxuma intambo, ngaphezu kokuzijwayeza indawo eyisicaba ukunciphisa umthelela emadolweni. Ukulungisa intambo, hamba maphakathi bese uphakamisa imikhawulo ngezihlakala, emzimbeni, okufanele kufinyelele ebangeni elingaphansi kwamahlombe. Yize kungukuvivinya umzimba okusebenzayo, akunconyelwe abantu abanezinkinga zamadolo noma amahlombe.

Ithiphu yokuqeqesha: Omunye umsebenzi onamandla nokuphumula ukusheshisa ukushiswa kwama-calories, ukweqa iminithi elingu-1 nokuphumula iminithi elingu-1 kuze kufike isikhathi sokuzivocavoca osifunayo. Kungenzeka ukushisa ama-calories angama-650 ku-1 h lokuzivocavoca.

2. Jump

Ukugxuma kuyindlela emnandi yokushisa amakhalori, okudinga i-trampoline nokukhethwa kwezingoma ozithandayo ukwenza isigqi sokunyakaza kwakho. Kulo msebenzi, kungenzeka ukwenza izivivinyo ezahlukahlukene ngokuhlanganiswa kwama-choreographies kanye nokugxuma, ngaphezu kokuthuthukisa ibhalansi nokulawula umzimba, kepha, ngenxa yalokhu, kubalulekile ukugcina umgogodla umile futhi unake ukungena ngaphakathi indawo enwebeka.

Ithiphu yokuqeqesha: Ukuzivocavoca ngenye indlela umzuzu nomzuzu, njengokugijima ngamadolo aphakeme, ukugxuma uvule imilenze futhi kuvaliwe, ukushintshanisa umlenze owodwa phambi komunye (njengokunyakaza kwesikele) nezikwele ngaphezulu komshini.

Ngalo msebenzi, ungachitha amakhalori aphakathi kuka-600 kuya ku-800, ngokuya ngamandla wokuvivinya umzimba. Funda kabanzi mayelana nezinzuzo zokugxuma.

3. Izitebhisi ezihla zenyuka

Ukukhuphuka noma ukwehla ngezitebhisi kungenziwa nganoma yisiphi isikhathi, kuyindlela enhle yokuthola ukukhuthazela ngokomzimba, ngaphezu kokuthambisa amathanga akho nama-glutes. Lo msebenzi ungafinyelela ngamandla amakhulu okushisa ama-calories, kepha abantu abasezinhlungwini ngenxa yokugqoka nokudabuka kumajoyinti amadolo kufanele bakugweme.

Ithiphu yokuqeqesha: Hlukanisa ukuqeqeshwa kube izingxenye ezintathu zemizuzu eyi-10, ngokuphumula noma olunye uhlobo lomsebenzi phakathi kwabo, ukugwema ukulayisha ngokweqile amalunga. Ngaphezulu kwemizuzu engama-30 yalo msebenzi, kungenzeka ukuthi usebenzise ama-calories angama-500.

4. Hamba noma ugijime endaweni yokunyathela

Ukuhamba nokugijima izivivinyo eziphumelela kakhulu zokwehlisa isisindo kanye nokwenza ngcono ukuqina komzimba. Ngalokhu, kubalulekile ukuthi ukushaya kwenhliziyo kusheshiswe, ukuze ukwazi ukukhuluma futhi ungazizwa kabi, ukwazi ukuthi umzimba uzivocavoca ngamandla afanele.

Ithiphu yokuqeqesha: Shintsha umfutho wokuzivocavoca, imizuzu emihlanu yokuhamba no-2 wokugijima, noma iminithi elingu-1 lokugijima okukhulu no-1 wokuhamba, isibonelo.

Ukuhamba kusetshenziswa cishe ama-calories angama-400 kuye kwangama-500, ngenkathi ukusebenzisa kusetshenziswa cishe ama-calories angama-500 kuya kwangu-900, kuya ngamandla wokuvivinya umzimba. Bheka ukuzivocavoca ukuhamba nokugijima kwamasonto onke ukuze unciphise isisindo.

5. Ukuphindwa kokunyakaza

IBurpee

Ukukhuphuka

Ukwenza ukulandelana kokunyakaza okusheshayo kusebenza imisipha eminingi emzimbeni futhi kusheshisa ukulahleka kwesisindo. Ukuzivocavoca okufana nokuxhuma amajack, ukukhuphuka, imibhoshongo nokugijima endaweni ngamadolo aphakeme noma ngesithende esinqeni, ngokwesibonelo, kungashintshwa, ukuze kungaphindaphindwa.

Ithiphu yokuqeqesha: Yenza amasekethe wokunyakaza, imizuzu emi-5 ukuya kwengu-8, uphumule imizuzwana engama-30 kuye kumzuzu owodwa phakathi kwabo. Lokhu kuzivocavoca, okwenziwa cishe ihora elilodwa, kushe cishe ama-calories angama-400 kuye kwangama-500.

6. Umdanso

Ukudansa ezingomeni ozithandayo, ngokulandela izingxoxo zohlelo lokusebenza kuma-smartphones noma kwi-DVD ye-zumba, ngokwesibonelo, izindlela ezinhle kakhulu zokuzijwayeza ukuzivocavoca umzimba, ukuthuthukisa ibhalansi nokuthuthukisa ukucabanga, ngaphezu kokujabulisa kakhulu.

Ithiphu yokuqeqesha: Yenza ama-choreographies anesigqi futhi aqatha, ngokushintshashintsha okuningi kokunyakaza ukusheshisa ukushiswa kwama-calories. Ukuprakthiza ihora elilodwa lomdanso kusiza ukushisa ama-calories angama-500 kuye kwangama-800.

Thola izinzuzo zezempilo zumba.

7. Ukuhamba ngebhayisikili

Ukwenza ukuzivocavoca umzimba ukuphotha noma ukuhamba ngebhayisikili ebhayisikili lokuzivocavoca, ngaphezu kokushisa ama-calories amaningi nokusiza ekunciphiseni isisindo, kuqinisa futhi kuthinte isitho nemilenze yakho. Kulula futhi kuyenzeka ukukwenza, futhi kungashintshwa kumelane nokumelana nomuntu ngamunye, kuba kuhle kakhulu kubantu abaqalayo ekuzivocavoca umzimba.

Ithiphu yokuqeqesha: Shintsha isivinini namandla we-pedaling njalo ngemizuzu ukugwema ukuphindaphinda nokusheshisa ukusetshenziswa kwamandla. Ukuhamba ngebhayisikili kungadla cishe ama-calories angama-500 ngehora elilodwa.

Hlola ukusetshenziswa kwekhalori kweminye imisebenzi ye-aerobic.

Amathiphu Wabasaqalayo

Lezi zivivinyo azikwazi ukuqhutshelwa ekhaya kuphela, kepha nasemgwaqweni, lapho kunesikhathi nesimo. Kodwa-ke, kubalulekile ukukhumbula ukuthi ukuhlolwa kufanele kwenziwe nodokotela ojwayelekile noma udokotela wenhliziyo, ukuze kubuyekezwe izimo zomzimba ezidingekayo ukuqala ngokuphepha imisebenzi yomzimba.

Ngaphezu kwalokho, ukuhlala unamanzi amaningi ngesikhathi somsebenzi nosuku lonke kubalulekile ukuthuthukisa ukusebenza. Kulezi zivivinyo, amandla amakhulu, ubude besikhathi kanye nemvamisa yokwenza imisebenzi, kukhula ukushisa kwamafutha nokuzuza, kepha akufanele neze uzame kanzima, uze uzwe ubuhlungu obukhulu, ukuphefumula okuncane noma isiyezi. .

Bheka ezinye izindlela zokuqapha kulabo abafuna ukuzivocavoca ekhaya.