I-12 yeMithambo eyonwabileyo yeCardio efunekayo kakhulu ekhaya

Amagama Aphezulu Ebantwaneni

Umgangatho:

Umhla Wokuzalwa:

Thumela

Ndithumele Nge-Imeyile Veza Kwindawo

Xa ufuna i-sweat sesh elungileyo kodwa awukwazi ukuya kwindawo yokuzivocavoca, ukuzilolonga ekhaya kunokuziva ngathi lukhetho lwesibini. Ngokuqinisekileyo, ungaziphakamisa ezinye iidumbbells kwaye uqhume ngaphandle iplanga elinesine , kodwa kuthekani nge-cardio? Uthini malunga nokuziva ulungile, ukukhala komculo, ukumpompa i-endorphin eyenza intliziyo yakho ibethe? Iindaba ezimnandi: Olona qeqesho lunzima lwentliziyo lunokwenziwa kwi-6 x 2 i-yoga mat kwigumbi lakho lokuhlala.

Ziziphi iiNzuzo zeCardio Exercise?

I-Cardio, okanye i-aerobic exercise, ibalulekile kwimpilo entle. Ukuzibandakanya kwi-aerobics kuya kunceda ukugcina intliziyo yakho, imiphunga kunye nenkqubo ye-circulatory ifanelekile kwaye isebenza. I-Cardio ilungile kwintliziyo, utsho umqeqeshi we-LA UDanny uyatsiba . Kwaye intliziyo eyomeleleyo isitshixo sobomi obude. Olu hlobo lokuzilolonga lukhuthaza ukujikeleza kwegazi okunempilo, lubonelela ngokunyuka kwee-endorphins kunye nokwandisa umthamo wemiphunga. Kwakhona yindlela enhle yokunciphisa umngcipheko wesifo senhliziyo, isifo seswekile kunye ne-cholesterol ephezulu.

Xa zidityaniswa ngobuchule kunye nemisebenzi ye-anaerobic, njengokuphakamisa iintsimbi, i-cardio inokuba luncedo ngakumbi. Ukunceda ukucacisa oku, uSaltos uthanda ukujonga i-cardio njenge dessert emva kwekhosi engundoqo. Iivenkile zakho ze-glycogen--amandla agcinwa ngumzimba wakho kwiithishu--zezona zisetyenziselwa ukuphakamisa okunzima njengoqeqesho lwamandla. Oku kungenxa yokuba umthambo we-anaerobic ubandakanya ukuqhuma okukhawulezayo kwentshukumo eyenziwa ngomzamo omkhulu ixesha elifutshane. Ukugqiba olo hlobo lokuzilolonga, umzimba wakho uvutha ngamandla aphuma kwiglucose (iswekile elula eveliswa kwiicarbohydrates). Ukwenza i-cardio emva kokusebenza kakuhle kwamandla kuvumela umzimba wakho ukuba ungene kwiivenkile zamafutha, kulapho unokuqala khona ukubona utshintsho kubunzima bakho. Umgca ophantsi, uqeqesho lwamandla kunye ne-cardio zikhulu ngokwazo, kodwa xa zenziwe kunye ngendlela efanelekileyo, ziyamangalisa.

Ukulungisa ukomelela kwakho ekhaya, khetha imithambo emihlanu oyithandayo kuluhlu olungezantsi kwaye ugqibezele imijikelo emithathu usebenzisa inani elicetyiswayo lokuphindaphinda kwintshukumo nganye. Ukuqala, zama ukukhwela ibhayisekile ngokusebenzisa imithambo eneenkwenkwezi ezintlanu umqeqeshi wethu ongumhlali uDanny athanda kakhulu (iimpompo zeenzwane, ukubaleka kwisikwere, iijekhi zeplanga, intambo yokutsiba kunye nesithunzi samanqindi). Ngokuphindaphindiweyo, landela isikhokelo sakhe ekulula ukusikhumbula: Yenza iindlela ezimbini ezinde ze-cardio (imizuzu engama-30 ubuninzi) kabini ngeveki. Yenza ukuqhuma okufutshane kwe-cardio (i-15 ukuya kwi-20 imizuzu max) kathathu ngeveki. Ukuqhuma okufutshane kufuneka kufakwe ekupheleni kweentsuku zoqeqesho lwamandla. Yile nto ndiyicebisa kubo bonke abathengi bam. Ulungele ukusebenza njengaye Camila Coehlo ? Masenze lento.

ENXULUMENEYO: I-12 yasimahla yoMthambo onokuthi uwenze kwigumbi lakho lokuhlala

1. Amadolo aphezulu

Inyathelo loku-1: Yima iinyawo zakho ziqelelene ngobubanzi besinqe. Phakamisa idolo lakho lasekhohlo phezulu esifubeni sakho. Ukunciphisa ngokukhawuleza kwaye utshintshe, uzisa idolo lakho lasekunene phezulu esifubeni sakho.

Inyathelo lesi-2: Ukukhawulezisa izinto ngelixa ugcina ifom kunye nokutshintsha imilenze. Ufanele ukuba uhamba ngesantya esikhawulezayo, ngokungathi uyabaleka.

Inyathelo lesi-3: Qhubeka nale ntshukumo kwi-30 ukuya kwi-60 imizuzwana. Phumla kwaye uphinde.

2. Ukukhaba ngeempundu

Inyathelo loku-1: Yima iinyawo zakho ziqelelene ngobubanzi besinqe. Zisa isithende sakho sasekunene phezulu kwimpundu yakho. Yehlisa ngokukhawuleza kwaye utshintshe, uzisa isithende sakho sasekhohlo phezulu kwi-butt yakho.

Inyathelo lesi-2: Ukukhawulezisa izinto ngelixa ugcina ifom kunye nokutshintsha imilenze. Hlala kwiibhola zeenyawo zakho ngokungathi ubaleka endaweni.

Inyathelo lesi-3: Qhubeka nale ntshukumo kwi-30 ukuya kwi-60 imizuzwana. Phumla kwaye uphinde.

3. Iimpompo zeenzwane

Inyathelo loku-1: Yima iinyawo zakho ziqelelene ngobubanzi, ujonge kwizinyuko zakho, isitulo sokunyusela okanye nebhola ekhatywayo endala.

Inyathelo lesi-2: Jog endaweni kwaye emva koko unyuse unyawo lwasekunene ukuze ucofe phezulu kwinto ephambi kwakho. Ngaxeshanye yehlisa kwaye unyuse unyawo lwasekhohlo ukuze ucofe phezulu kwento ephambi kwakho. Yandisa isantya sakho de ugxumeke kwiibhola zeenyawo zakho.

Inyathelo lesi-3: Qhubeka nale ntshukumo kwi-30 ukuya kwi-45 imizuzwana. Phumla kwaye uphinde.

4. IiJacks zokutsiba

Inyathelo loku-1: Yima kunye neenyawo zakho, iingalo zikhululekile emacaleni akho.

Inyathelo lesi-2: Goba kancinane amadolo akho kwaye uxhume phezulu, usasaze iinyawo zakho kude zide zibe malunga nobubanzi bamagxa. Gcina iingalo zakho zithe tye, kwangaxeshanye uzolule kwaye emva kwentloko yakho.

Inyathelo lesi-3: Gxuma ubuyele kwindawo yokuqala, ubuyisele iinyawo zakho kwaye iingalo zakho zibuyele emacaleni akho. Gqibezela i-20 reps iyonke. Phumla kwaye uphinde.

5. IiJack zePlank

Inyathelo loku-1: Qala kuzo zonke ezine kwindawo yokutyhala ngezandla zakho ngokuthe ngqo phantsi kwamagxa akho. Gcina umqolo wakho uthe tye kwaye umbilini wakho ubandakanyekile.

Inyathelo lesi-2: Tsiba imilenze yakho ngokubanzi kwaye emva koko uhlangane ngokungathi wenza ijekhi yokutsiba. Gcina ujonge phambili kwaye i-pelvis yakho iqinile.

Inyathelo lesi-3: Gqibezela i-20 reps. Phumla kwaye uphinde.

6. I-Squat Jumps

Inyathelo loku-1: Yima neenyawo zakho ziqelelene kancinci kunobubanzi behip. Goba amadolo akho kwaye u-squat phantsi ngokungathi wenza i-squat yobunzima bomzimba rhoqo. Hlanganisa izandla zakho phambi kwesifuba sakho.

Inyathelo lesi-2: Bandakanya umbindi wakho kunye namandla ngeenyawo zakho njengoko utsiba phezulu ngokuqhushumba. Qinisa imilenze yakho njengoko utsibela phezulu emoyeni, uthumela iingalo zakho phantsi emacaleni akho. Zama ukutsiba phezulu kangangoko.

Inyathelo lesi-3: Xa ufika emhlabeni, yehlisa umzimba wakho phantsi kwi-squat ukugqiba i-rep enye. Gcina le ntshukumo igudileyo kwaye ikhawuleza, uhlala kancinci kangangoko.

Inyathelo lesi-4: Gqibezela i-10 reps iyonke. Phumla kwaye uphinde.

7. Ukubaleka kwiSquare Formation

Inyathelo loku-1: Zoba isikwere esiyintelekelelo emgangathweni, malunga neemitha ezintlanu kwicala ngalinye.

Inyathelo lesi-2: Ukujongana nomphambili wegumbi lonke ixesha, qala kwikona ephezulu ngasekhohlo kwaye usebenze indlela yakho ujikeleze isikwere ngeenyawo ezikhawulezayo ngomzuzu omnye.

Inyathelo lesi-3: Phinda kwelinye icala ngomzuzu o-1. Le iseti enye. Phumla kwaye uphinde.

8. IiBurpees

Inyathelo loku-1: Yima iinyawo zakho zibe ububanzi begxalaba, iingalo zikhululekile.

Inyathelo lesi-2: Gxuma phantsi, beka izandla zakho phantsi phambi kwakho kwaye uxhume iinyawo zakho ngasemva. Ukuziva womelele? Yenza i-push-up enye ngelixa ukule ndawo.

Inyathelo lesi-3: Gxumela iinyawo zakho phambili, phinda ubuyele kwi-squat, xhuma kwaye ufikelele kwiingalo zakho phezulu. Le rep enye.

Inyathelo lesi-4: Qhubeka le ntshukumo kwi-30 ukuya kwi-60 imizuzwana. Phumla kwaye uphinde.

*IiBurpees AKUKHO lula. Gqibezela kangangoko unakho ngexesha elimisiweyo ngelixa ugcina imo entle.

9. Tsiba Intambo

Inyathelo loku-1: Thatha intambo yakho yokutsiba oyithandayo kwaye ufumane indawo yasimahla. Awunazo iisilingi eziphezulu? Intloko ngaphandle.

Inyathelo lesi-2: Yima kwaye ubambe intambo yokutsiba ngezandla zozibini. Beka intambo yokutsiba emva kwezithende zakho kwaye ubambe umqheba ngamnye kufuphi nesinqe sakho.

Inyathelo lesi-3: Sebenzisa izihlahla zakho ukuguqula intambo phezulu nangaphezulu kwentloko yakho. Qalisa ukutsiba, ugcine iinyawo zakho zisondelelene, amadolo agobile kancinci kwaye intloko ijonge phezulu, amehlo akho ajonge phambili. Awudingi ukutsiba phezulu kakhulu. Iinyawo zakho kufuneka zibe malunga ne-intshi enye ukusuka emhlabeni.

Inyathelo lesi-4: Qhubeka le ntshukumo imizuzwana engama-60. Phumla kwaye uphinde.

10. Abanyuki beentaba

Inyathelo loku-1: Qala kuzo zonke ezine kwindawo yokutyhala ngezandla zakho ngokuthe ngqo phantsi kwamagxa akho. Gcina umqolo wakho uthe tye kwaye umbilini wakho ubandakanyekile.

Inyathelo lesi-2: Zisa idolo lakho lasekunene esifubeni sakho kangangoko unako. Guqula imilenze ngokukhawuleza, utsale idolo lakho lasekhohlo ngelixa uthumela unyawo lwakho lokunene ngasemva. Gcina i-butt yakho phantsi kunye nesinqe sakho, gijima amadolo akho ngaphakathi nangaphandle ukuya kude kwaye ngokukhawuleza njengoko unako.

Inyathelo lesi-3: Gqibezela i-20 reps (i-10 emlenzeni ngamnye). Phumla kwaye uphinde.

11. Shadow Boxing

Inyathelo loku-1: Yima phambi kwesipili, umntu ohlala naye ongenathamsanqa okanye nayiphi na indawo ekhayeni lakho.

Inyathelo lesi-2: Ukuba unesandla sasekunene, qala ngonyawo lwakho lwasekhohlo kancinci phambi kwasekunene kwakho. Ukuba unesandla sasekhohlo, qala ngonyawo lwakho lwasekunene kancinci phambi kwekhohlo lakho. Yenza amanqindi ngezandla zakho kwaye unyuse iingalo zakho phezulu esifubeni sakho, ugcine izandla zakho zihambelana nomhlathi wakho.

Inyathelo lesi-3: Qala isithunzi samanqindi, ukuphosa amanqindi ahlukeneyo njengeejabs, iihuku, iminqamlezo kunye neendlela eziphezulu. Hlala ulula ezinyaweni zakho, uhamba ngokukhawuleza phambili kwaye ubuyele kwiibhola zeenzwane zakho.

Inyathelo lesi-4: Qhubeka nale ntshukumo ye-3 imizuzu. Phumla kwaye uphinde.

*Kuwo wonke lo mthambo, gcina izandla zakho kunye neengalo zakho phezulu ukukhusela ubuso bakho ngokungathi ubukwiringi yamanqindi.

12. Umjuxuzo

Inyathelo loku-1: Beka umculo.

Inyathelo lesi-2: Umjuxuzo! Ngamazwi kaMeredith Grey, masiyidanise. Umdaniso weCardio unezibonelelo ezimangalisayo zempilo, emzimbeni nasengqondweni. Ngaphandle kokutshisa amanqatha kunye nokuqinisa imisipha yakho, yenye yezinto ezimbalwa zokuzilolonga ezinokukunika umzimba ogcweleyo wokuzilolonga. Ikwayinto nje eyomelezayo kwaye inokuba yindlela eyonwabisayo yokwaphula imonotony yomthambo wemihla ngemihla. Kule, ngokwenene akukho miyalelo yesinyathelo ngesinyathelo. Beka ingoma yakho oyithandayo kwaye udanise ngokungathi akukho mntu ukujongileyo.

Awuqinisekanga ukuba ungaqala ngaphi xa uzilolongela owakho umthambo? Nazi ezinye zeeklasi zethu zomdaniso we-cardio onokuthi uzisasaze ngoku:

1. DanceBody
2. Amanda Kloots
3. I-Obé Fitness
4. Umzimba nguSimone
5. I-LEKFIT
6. UMTHETHO

ENXULUMENEYO: I-15 yeyona ndlela ilungileyo yokuSebenza onokuthi uyenze ekhaya, akukho zixhobo ziyimfuneko

Izixhobo zethu zokuSebenza kufuneka zibe nazo:

I-Horoscope Yakho Yangomso

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Ndithumele Nge-Imeyile Veza Kwindawo