Ukuhamba Okusheshayo Kwe-Cardio

-Delile

• Buyekeza kwe-

Uyazi ukuthi kufanele uvivinye umzimba ngokwengeziwe. Ufuna ukuzivocavoca umzimba ngaphezulu. Kepha kwesinye isikhathi kunzima ukukhama ukuzivocavoca okugcwele ohlelweni lwakho olumatasa. Izindaba ezinhle: Ucwaningo oluningi olushicilelwe lubonisa ukuthi ungahlala usesimweni futhi ushise amakholori anele ukuze ugcine noma unciphise umzimba ngokwenza ama-mini-workouts usuku lonke. Eqinisweni, ucwaningo luye lwabonisa ukuthi izikhathi ezimfushane zokuzivocavoca-ezimbalwa njengezikhathi ezintathu zemizuzu eyi-10-zisebenza kahle njengezinde, inqobo nje uma isamba sesikhathi sokuzivivinya esiphelele kanye nezinga lokuqina kuqhathaniswa. Phinda noma yikuphi kokuzivocavoca okulandelayo umzuzu.

• Ujack weqa Yima ngezinyawo ndawonye, ​​bese ugxuma, uhlukanisa imilenze futhi uphakamise izingalo ngaphezulu. Izwe izinyawo zihlukene ngobubanzi be-hip, bese ugxuma izinyawo zibuyele emuva kanye nezingalo ezingezansi.
  
  
• Izitezi ezigijima Gibela izitebhisi zokundiza, ushaye izingalo zakho, bese uhamba phansi. Shintsha ngokuthatha izitebhisi ezimbili ngasikhathi.
  
  
• Intambo yokweqa Yenza ukushova kwesibhakela okuyisisekelo noma ukweqa ngezinyawo ezimbili. Hlala kumabhola ezinyawo, ungagxumi uphume kakhulu emhlabathini, izindololwane ezinhlangothini zakho.
  
  
• Squat gxuma Yima ngezinyawo ububanzi be-hip-wide. Gobisa amadolo nezinqulu ezingezansi zibe i-squat. Gxuma emoyeni bese uqondisa imilenze, uphakamise izingalo phezulu. Izwe ngokuthambile, yehlisa izingalo.
  
  
• Hlukanisa gxuma Yima ngokuma okuhlukanisiwe, unyawo olulodwa ibanga elide ngaphambi kolunye, bese uguqa ngamadolo ugxume, ushintshe imilenze uye phansi bese ushaya izingalo eziphikisana nemilenze. Imilenze ehlukile.

• Igxathu eliya phezulu Khuphuka onqenqemeni, ezitebhisini, noma ebhentshini eliqinile ngonyawo olulodwa, bese ngolunye, bese wehla ngolunye ngesikhathi; phinda.
  
  
• Ukuphakamisa amadolo okushintshanayo Ukuma umude, buyisa idolo elilodwa esifubeni sakho ngaphandle kokuwa kwezintambo; jikisa ngendololwane ebhekene nedolo. Izinhlangothi ezihlukile.
  
  
• I-Hamstring curl Ukuma ubude, isitebhisi eceleni ngonyawo langakwesokudla, bese uletha isithende sangakwesobunxele ezinqeni; donsa izindololwane ezinhlangothini. Izinhlangothi ezihlukile.
  
  
• Jog endaweni Jog endaweni, uphakamisa amadolo phezulu; jika izingalo ngokwemvelo ziphikisana. Landla kancane, ibhola lonyawo isithende.
  
  
• Ukugxuma kohlangothi kuya kolunye Beka noma iyiphi into ende, ezacile (njengomshanelo) phansi. Gxumela emaceleni phezu kwento, yehla izinyawo zihlangene.

Buyekeza kwe-