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Ukuzivocavoca ekhaya ngokwenene kukhetho olunomtsalane. Nokuba usebenza ekhaya namhlanje, okanye imozulu ikubeke endlini, okanye ubambeke kakhulu emsebenzini ukuze uqhubele kwindawo yokuzivocavoca-kwezi meko zinokuba ngcono kunokuba neseshoni yokubila emangalisayo ekhaya uqobo ?
Ukubonelela ngokulula, kunye nokonga imali kunye nexesha. Nangona kunjalo, ingxaki edla ngokuvela xa kufikwa ekudaleni ukusebenza okusebenzayo ekhaya ayinandawo okanye zixhobo zininzi.
Kodwa awudingi ukuba nexhala njengoko sikugubungele ngaphambili. Inxalenye elungileyo awunyanzelekanga ukuba uyile xa usenza umthambo ekhaya. Kukho uluhlu olubanzi lokuzivocavoca olusebenzayo lwe-cardio onokuyenza ekhaya, ngaphandle kwezixhobo ezininzi. Kwaye bayaqiniseka ukuba bakufumene, bakuncede utshise iikhalori, kwaye bancede nawe unciphise umzimba.
Nalu uluhlu lwethu lweyona mithambo mibi yekhaya onokuyenza nanini na, naphi na.
1. Ukutsiba iiJacks- Kwimizuzu eyi-10 okanye ngaphantsi, iijack zokutsiba zitshisa kangange-100 yeekhalori ngaphandle kwesidingo sazo naziphi na izixhobo ezizodwa okanye izakhono. Yenze ngokutsiba ngokuphindaphindiweyo ngeenyawo ububanzi kunye neengalo ezijikeleza ngaphezulu emva koko ubuye kwakhona.
Ityala lemifanekiso: crunchips Njani: Unokwenza iijets zokutsiba kwisekethe-uyenza imizuzwana engama-30-60 kwaye uyixhase ngezinye iindlela zokuzivocavoca, njengokuhamba, ukubaleka, ukutsiba ngentambo, njl.
Ngaphandle koko, usenokwenza imithambo yokuzivocavoca amandla, imiphunga okanye isundulu-semizuzu eli-10 ukuya kwengama-30 ukuya kwenye imizuzwana engama-30-60 yokutsiba kwejacks. Ukuzama ukwahluka, zama ii-plyo-jacks okanye ukunyathela iinyawo zakho ngaphandle kokutsiba okanye ukubamba ibhola yeyeza.
2. Intambo yokutsiba- Yenza umthambo omkhulu we-cardio obangela ukutshiswa malunga neekhalori ezingama-220 kwimizuzu engama-20. Ngaphezulu, iintambo zokutsiba azibizi, ukuzisebenzisa akufuneki kwezakhono ezizodwa kwaye umthambo unokwenziwa naphina apho unesithuba esincinci.
Kodwa masikulumkise kwangaphambili, ukuba abaqalayo banethuba lokukhubeka rhoqo. Ukuba ufuna ukubona ezona ziphumo zibalaseleyo kulo msebenzi unefuthe eliphezulu, vula intambo ngezihlahla (hayi iingalo) kunye nomhlaba uthambe. Khumbula ukutsiba phezulu ngokwaneleyo okucoca intambo.
Ityala lemifanekiso: ufc Njani: Ukwenza lo msebenzi ulula, konke okufuneka ukwenze kukujika intambo kunye nezibambo ngelixa utsiba phezu kwayo. Ungatshintsha imizuzwana eli-10 ukuya kwengama-30 yokutsiba kunye nezinye iindlela zokuzivocavoca umzimba, ukuhamba, indawo, njalo njalo. Emva koko ngokuthe ngcembe sebenza ixesha elide lokutsiba.
3. IiBurpees- I-Burpees yimithambo yokubulala ye-cardio etshisa i-100 okanye ngaphezulu kweekhalori kwimizuzu nje eyi-10 (kuphela ukuba ungaya kwimizuzu eli-10 yalo msebenzi).
Ityala lemifanekiso: 8fit Njani: I-squat phantsi, uphonsa iinyawo zakho kwindawo yeplank, xhumela umva emva koko ume. Qhubeka uphinda-phinda iintshukumo ezifanayo. Kwisekethe ye-cardio, faka imizuzwana engama-30 ukuya kwengama-60 ye-burpees yonke imizuzu engama-3-4, ngaphandle kweminye imithambo, njengokuhamba, ukubaleka, intambo yokutsiba, njl.
Ukuba ulandela uqeqesho lwexesha eliphakamileyo, kuya kufuneka wenze imizuzwana engama-30-60 yee-burpees ilandelwe yimizuzwana engama-30-60 yokuphumla uphinde uyiphindaphinde kangangemizuzu eli-10 okanye nangaphezulu.
4. Ukunyuka kweentaba- Ngelixa usakha amandla kunye nonyamezelo kumbindi, ukunyuka kwentaba kukonyusa izinga lokubetha kwentliziyo yakho. Kwaye awudingi sakhono sikhethekileyo sokwenza lo msebenzi.
Ityala lemifanekiso: Giphy Njani: Kulula konke okufuneka ukwenze ukolula kwindawo ye-pushup kwaye ubaleke ungene ngaphakathi nangaphandle. Yongeza abakhweli beentaba kwisekethe yakho yesiqhelo ye-cardio ngokuzenzela imizuzwana engama-30-60 kwirp nganye.
Ungazama ukwahluka okwahlukileyo, yitsho ngokutshintsha unyawo ngalunye uye phambili nangasemva, okanye ngokudibanisa nezinye iindlela zokuzilolonga ezinje ngeeburpees, pushups, iiplanga, njl.
5. Ukubethwa kwebhokisi Kutheni ukhaba? Ewe, zininzi iindlela apho ikhatywayo ingakunceda ngayo. Okokuqala, kwaye okona kubaluleke kakhulu, ukuba yenziwa ngamandla afanelekileyo, itshisa ngaphezulu kwe-100 yeekhalori kwimizuzu eli-10. Okwesibini, ayifuni nasiphi na isixhobo konke konke. Okokugqibela, inokukunceda ukhuphe ubundlongondlongo bakho.
Ityala lemifanekiso: Giphy Njani: Konke malunga nokubetha kwendlela, ukukhaba, kunye nokudibanisa, kuyo. Ungayenza ngokuchasene nengxowa yokuhluza okanye ngokuchasene nomoya. Ukuba uyincutshe kuyo, ungaya phambili kwaye wenze indibaniselwano yakho-i-jab-cross-hook-upper, jab-hook-knee-front kick, ukukhaba ecaleni okanye ukukhaba ngaphambili.
Ukuba uqala, ziqhelanise kuqala nezinto ezahlukeneyo zebhokisi yokukhaba kunye nevidiyo zokufundisa kwi-intanethi. Khangela ukukhaba kwebhokisi yokukhaba, ukukhangela ukukhaba kwetabata, ukutsiba kwemiphunga esecaleni, okanye ukuzama iividiyo zokukhaba ekhaya.
Ke ngoku uyazi indlela yokufumana ukubetha kwentliziyo yakho kwiintsuku ezingaphantsi kokuzilolonga, ngaphandle kokufuna nantoni na engaphaya kobunzima bomzimba wakho kunye nezixhobo ezisisiseko zokomelela komzimba.
Qalisa ukuzifaka kwi-regimen yokomelela komzimba (kubandakanya yonke le mithambo) kwangoko kwaye usazise ukuba uziva njani kwicandelo lamagqabaza apha ngezantsi.
