I-Workouts Yokucindezeleka Kokucindezeleka

Ubhekana kanjani nokucindezeleka? Uma ufana nabantu abaningi, cishe unesikhwama esixubene samathuluzi. Abanye banempilo, njengokuthatha usuku noma ukuphunga, kanti abanye abaphilile, njengokudla amaswidi noma ukuphuza kakhulu. Kungumqondo omuhle ukuthi ube nezindlela ezihlukahlukene zokunciphisa ukungezwani ukuze uhlale unento ethile ongayifinyelela (ngaphandle kwalezi zips noma ingilazi yewayini) enikeza usizo.

Ukuzivocavoca ungenye yezindlela ezingcono kakhulu zokunciphisa ukucindezeleka nokukhathazeka ngenkathi kukunika umuzwa wokuzethemba nokulawula uma ezinye izingxenye zokuphila kwakho zizwa zingenakulawula. Lokhu kusebenza kukunikeza imibono emisha yokunciphisa ukucindezeleka.

Ukuqeqeshwa Kwesikhashana 1

I-cardio high intensity ikhulu kakhulu ekunciphiseni ukucindezeleka ngoba umzimba wakho ukhulula ama-endorphin, ama-hormone azizwa kahle aqinisa amandla nomoya wakho. Ukuqeqeshwa kwesikhashana kusiza ekunciphiseni ukucindezeleka ngokukuvumela ukuba usebenze ngamandla aphakeme isikhathi esifushane, okwenza umsebenzi usebenze kahle futhi usebenze kahle.

1. Khetha noma iyiphi into oyithandayo (egijima, ehambayo, njll)
2. Ukufudumala amahora angu-5-10
3. Khulisa amandla (ukungeza amagquma, ukubekezela, ukumelana kanye / noma isivinini) ukuze usebenze ku-Level 7-8 kulokhu okulinganiselwe ukulinganisa kwamasekhondi angu-30-60.
4. Nciphisa amandla futhi ululame imizuzu emibili noma ngaphezulu
5. Phinda izikhathi ngamaminithi angu-20 noma ngaphezulu

Okuningi

2 - Ukuqeqeshwa Kwesekethe

Iyiphi into ebangela ukukhathazeka kakhulu empilweni yakho? Kulungile, mhlawumbe umamazala wakho ohlwini lwakho, kodwa ukuthi umatasa kakhulu phezulu.

Ukuqeqeshwa kwesifunda kungakusiza ukuba ugcine isikhathi emsebenzini wakho. Ngokuhlanganisa ukuzivocavoca nokuhamba ngokushesha, ulungele futhi uthole okwengeziwe ngesikhathi esingaphansi. Njengobhonasi, izinhlobo ezihlukahlukene zokuzivocavoca zigcina ingqondo nomzimba wakho uhlanganyela, okwenza umsebenzi wakho ujabule ngokwengeziwe.

1. Khetha ukuqeqeshwa kuka-8-10, ukuxuba i- composic ishukumisela , njengezikwelethi kanye ne- pushups ngezinyathelo ze-cardio, njengokujula endaweni noma amandla
2. Yenza umsebenzi ngamunye, emva kokunye, imizuzwana engu-30-60
3. Phinda ama-circuits 1-3
4. Qeda ngokupholile phansi

Okuningi

3 - Ukuqeqesha Amandla

Ungase ungacabangi ngokuphakamisa izisindo njengendlela yokunciphisa ukucindezeleka, kodwa kungenye indlela yokuzivocavoca okukunika indawo yokukhipha ukucindezeleka nokucindezeleka. Uma uphakamisa izisindo, awugcini nje ukuqinisa umzimba wakho, ukwakha ukuzethemba nokuzibheka. Amandla angokwengqondo nengokwenyama enza ukuphila kube lula futhi lokho kuphela kunciphisa ukucindezeleka.

1. Khetha izivivinyo ezingu-8-10 (eyodwa ngeqembu elilodwa lemisipha) kusuka ezibonini ezingezansi:
   • Isifuba
   • Emuva
   • Amahlombe
   • Biceps
   • Triceps
   • Izingibe
   • Abs
2. Khetha isisindo ongayiphakamisa izikhathi ezingu-10-16 kokuzivocavoca ngalunye
3. Yenza umsebenzi ngamunye for 1-2 amasethi of 10-16 reps, egxile ifomu lakho
4. Phakamisa okungenani kabili ngesonto ngemiphumela emihle

4 - Kickboxing

Uma uvumela ukucindezeleka ukwakha ngaphandle kokuyeka u-steam, usuphelile uzizwa uthukuthele futhi uthukuthele ngokwanele ukukhipha kubantu abangakufanelanga (ngisho noma owesifazane owakunqamula ku-freeway ungakusiza) . I-kickboxing inhle kakhulu ekukhipheni ukuhlukumeza kwakho ngendlela enempilo ngenkathi uzizwa unamandla, unamandla futhi ulawula. Ushisa amakholori amaningi futhi ukwandise ukukhuthazela.

Imibono yokuqalisa nge-kickboxing:

• Kick, Punch & Crunch
• I-Tracey Strike Zone
• Hlola nge-club yakho yezempilo yangakini noma studio yobuciko be-karate yamakilasi wokugijima
• Beka umculo othile bese uhlanganisa ukukhahlela kwakho kanye nokushaya amaphuzu okuzenzekelayo

5 - Ukuhamba

Uma ucindezelekile, enye indlela yokuzola ukukwenza impilo yakho ibe lula. Ungase ungakwazi ukuyeka umsebenzi wakho noma unike izingane zakho kude, kodwa kuthiwani ngokusebenza kwakho? Uma uphekwa ngaphezulu, into yokugcina oyidinga ukuqeqeshwa okudinga ukupakisha isikhwama, ukushayela ejimini lokuzivocavoca nokuthungatha umkhuba ongazijabuleli.

Ukuhamba kuyindlela enhle yokwenza umsebenzi wakho ube lula ngenkathi unciphisa ukucindezeleka. Ungaphefumula umoya omusha, ubalekele izinkinga zakho futhi uhambise umzimba wakho konke ngesikhathi esisodwa.

1. Gqoka izicathulo zezemidlalo ezihamba kahle
2. Hamba ngaphandle bese uqala ukuhamba ngokushesha
3. Khumula amahlombe akho, vumela izingalo zakho zihambele isigqi somvelo futhi uphefumule ngokujulile
4. Qhubeka uhamba isikhathi eside ngangokunokwenzeka
5. Ungakhohlwa ukubuyela ekhaya

6 - Ukuphumula Ukunciphisa

Uma usesehhovisi elalele umphathi wakho njalo, noma ufika ekhaya ukuze ubone isithombe esithandekayo ingane yakho enezinwele emdongeni, wenzani? Yebo, ukucwilisa umuntu angase akhumbule, ikakhulu uma ngisho nomqondo wokuqeda phansi ubonakala ungafinyeleleki. Kodwa-ke, ukuthatha isikhathi sokwelula kungaba yilokho okudingayo ukuze uphumule ingqondo nomzimba wakho.

Thola i-block yeminithi emizuzu engu-5 bese uzama ukwehlisa ngakunye ngezansi, ubambe ngamunye ngemizuzwana engu-15-30 nokuphefumula ngokujulile. Gxila kulokho okwenzayo futhi ujabulele indlela ukuzivocavoca okuzizwa ngayo.

• I-Torso Sula
• Uhlezi u-Hip Stretch
• Isikhwama Samahlombe
• Ukunyakaza okuphansi kwe-Back
• Isimo sezingane

Okuningi

7 - Yoga Gentle

Ngenkathi ukukhukhuma kukhulu ukucindezeleka, ukwehlisa i-yoga kungenye indlela ngoba ihlanganisa amasu amaningi wokunciphisa ukucindezeleka komsebenzi owodwa. I-Yoga iphumule, njengokuthungatha ukusebenza, kodwa kukuthatha phambili ngokugxila ekuphefumuleni, ekuxhumeni komzimba, ekuzindleni futhi, ngokuqinisekile, ukwelula imisipha eqinile. Konke okudingayo imizuzu embalwa kanye nezivivinyo ezimbalwa eziyisisekelo.

Zama : Yenza ukunyakaza ngalunye okubalwe ngezansi izikhathi ezingu-5-8. Bamba isidumbu sokugcina imizuzu embalwa.

• Ukunikwa kwelanga
• Inkinobho Yisa
• I-Warrior I
• I-Warrior II
• I-Triangle Pose
• I-Corpse Pose

Okuningi

8 - uPilates

Ama-Pilates afana ne-yoga lapho egxile ekuphefumuleni, exhuma emzimbeni wakho futhi ethuthukisa indlela oziphethe ngayo, okwenza kube lula ukukhululeka kokucindezeleka. I-Pilates iphinde iqinise umgogodla kanye nesiteji se-pelvic, okukuqinisa amandla eminye imisebenzi ngosuku lwakho olumatasa. Imaminithi embalwa nje ngezivivinyo ezithile eziyisisekelo inikeza ukuphazanyiswa ezikhathazayo zansuku zonke kanye nethuba lokugxila emzimbeni wakho.

Zama : Qala nge-Pilates eyisisekelo ehambayo, futhi ukuqonda lokhu kuhamba kuzoqinisa ingqikithi yakho futhi ikunike isisekelo esinamandla sokuzivocavoca okunzima kakhulu:

• I-Neutral Spine
• Izikhali ngaphezulu
• Angel Arms
• I-Clock Clock
• Izimpande ZamaKhwama

Okuningi