Ungakwazi yini ukuphakama okukhulu ngokusebenza okuphansi komthelela?
Ukuzivocavoca okuncane okuvame ukusetshenziselwa ngokuhambisana namazwi amnene, alula noma alula futhi avame ukuphakanyiswa kubantu abangakwazi noma abangafuni ukwenza umsebenzi omkhulu wokuzivocavoca. Kodwa kuthiwani uma ufuna ukusebenza kanzima, kodwa ungafuni yonke i-jumping nxazonke? Kungaba nomthelela ophansi wokuzivocavoca umzimba ongakusiza yini ukuthi ushise ama-khalori bese ulahlekelwa isisindo kanye nomthelela omkhulu? Kulungile.
Ukuzivocavoca Okuphezulu Kwenyathelo Akuyona Yomuntu Wonke
Uma uzama ukunciphisa isisindo, uyazi ukuthi ukungena emkhakheni ophezulu- wezinga lokushaya kwenhliziyo yakho (cishe u-65% kuya ku-85% wezinga eliphezulu lenhliziyo) kubalulekile ukushisa amakholori . Mhlawumbe nawe uyazi ukuthi kulula ukuthola izinga lokushaya kwenhliziyo yakho uma uqaqa nxazonke. Kodwa, kwabanye abantu, ukuzivocavoca okuphezulu akuyona inketho. Ezinye izizathu ongase uzigweme ukugwema umthelela omkhulu yizi:
- Ukukhulelwa
- Ukulimala kwamalunga, amathambo noma izicubu ezixhunyiwe
- Izinkinga ezingapheli ezifana ne-arthritis, i-osteoporosis noma izinkinga zokucindezeleka
- Ukuba yisivivinyo sokuqala
- Ukuba ngokweqile kakhulu
- Ukuphazamiseka kokuzivocavoca okuphezulu
Nakuba kubalulekile ukuthi ube nomthelela othile emathanjeni enempilo, akudingeki ukuba ugijime ukuze uthole ukuqeqeshwa okukhulu . Izindlela eziningi ezithinta umthelela ophansi (okusho nje ukuthi unyawo lunye luhlala luhlangana nomhlabathi) lungathola izinga lakho lenhliziyo endaweni yakho yezinga lezinhliziyo ezibhekiswe kuzo ... ukubamba, kungase kudingeke usebenze kakhudlwana.
Ukwenza Okubaluleke Kakhulu Ukuzivocavoca Kwamanye Amandla
Uma ngabe uke wanezela noma yikuphi ukugijima ekusebenzeni kwakho kokuhamba noma uzame ukudonsa ukudonsa okokuqala okokuqala eminyakeni, cishe waqaphela ukuthi izinga eliphezulu lenhliziyo yakho liphakeme kangakanani. Kodwa, uma ungeke ukwazi noma ungafuni ukwenza ama-exercises aphezulu, kunezinye izindlela. Lokhu okulandelayo kungemisebenzi embalwa ethintekayo yethonya eliphansi kanye namanye amacebo okuthola okuningi ekusebenzeni kwakho.
Ukuhamba
Ukuhamba yiyona ndlela ethandwa kakhulu ekuthintweni komthelela ophansi, kepha ukuze uthole izinga lokushaya kwenhliziyo yakho kunezinto ezithile ongase udingeke uzenze.
- Hamba ngokushesha . Enye iphutha esivame ukuyenza ihamba kancane kancane ukuze inhliziyo ihlasele. I-Wendy, Mayelana Nendlela Yokuhamba, inikeza isifundo esihle Sendlela Yokuhamba Ngokushesha . Ukuthatha ijubane kungakusiza ukuqina komsebenzi wakho.
- Zama ukuqeqeshwa kwesikhashana . Ngokufaka ukuqhuma okusheshayo okusheshayo noma i-hill steep occasion kuya ekusebenzeni kwakho kokuhamba , ungandisa amandla okusebenza kwakho kanye nekhalori yakho. Zama okunye kwalokhu kusebenza kwe-Hill ku-Treadmill noma omunye Wokusebenza Kwesikhashana Wokuqala ukuze uqalise.
- Sebenzisa izingalo zakho . Qinisekisa ukuthi awunamathele ku-treadmill futhi, uma ungaphandle, uguqula izingalo zakho ukuze ugcine ukuphakama. Ukugcina izisindo njengoba uhamba akuyona-cha (kungabangela ukulimala), kodwa cabangela ukusebenzisa izigxobo zokuhamba njengenye indlela.
- Hlanganisa izinto phezulu . Uma ukuhamba kungumthombo wakho we-cardio, uqeqeshane ngeminye imisebenzi ukuze ugcine umzimba wakho uphonse inselele. Ukuhamba kukhona into esiyenzayo nsuku zonke, ngakho-ke, sihle kakhulu kuwo. Ukufunda into ongayisebenzisi kuyo kungakhuthaza kakhulu ukukhuthazela kwakho nokulahlekelwa kwamafutha.
Ukuhamba ngezinyathelo
Ukuhamba ngezinyathelo, kungakhathaliseki ukuthi izitebhisi zangempela noma izitebhisi ezijikelezayo ekuzivocavoca, kungaba ukuqeqeshwa okunamandla kakhulu futhi indlela enhle yokwenza inhliziyo yakho ikhawule. Uma ungumqali, zama ukungeza imizuzu embalwa yokuzulazula ekusebenzeni kwakho okujwayelekile noma uthaye isitatimende sezinyawo endaweni yokuzivocavoca ukuze uthole imizuzu emihlanu esheshayo ekupheleni kokuzivocavoca kwakho. Uzothola ukuthi akudingeki ukuba uhambe ngokusheshisa ukuze uthole ukushaya kwenhliziyo yakho.
Izintaba
Ukuhamba ngezintaba kungaba omunye umsebenzi omthelela okhuthele, ikakhulukazi uma uhamba ngezinyawo. Indawo eguqukayo idinga umsebenzi omningi kusuka emzimbeni ophansi futhi uhamba entabeni ihlanganisa imisipha emikhulu yezinyosi, izintambo, namathanga - kanye nalokho okufunayo ukuze ube nokuzivocavoca okukhulu kwe-cardio.
Engeza isikhwama bese ushisa amakholori amaningi.
Isinyathelo se-Aerobics
Isinyathelo sokuthi u-aerobics ingaba yindlela enhle uma uthanda ukuvivinya umzimba kodwa ungafuni ukukhuphuka kwe-hi / lo ukuvivinya umzimba. Ngenxa yokuthi uhamba esiteji esiphakeme, ungakwazi ukuvama ukushaya kwenhliziyo yakho ngaphandle kokwenza noma yikuphi ukugxuma. Ukusebenzisa izingalo kungakwandisa kakhulu ukusebenza. UCathe Friedrich ungumfundisi oyedwa wevidiyo ohlinzeka ngemisebenzi emibi kakhulu yokuzivocavoca okuqhubekayo okufana ne-Low Impact Circuit, Isinyathelo Esincane Sokusebenza kanye nesinyathelo esiphansi se- Max. Ungase futhi uzame amakilasi womzimba wezempilo noma amanye amavidiyo athuthukile angabandakanya umthelela ophezulu futhi ushintshe ukusebenza ukuze uhlale phansi.
Ezinye izindlela
Ungakhetha futhi neminye imisebenzi engenawo umthelela, kodwa namanje unikeza ukusebenza okuphakeme kakhulu njengokuhamba ngebhayisikili, ukubhukuda, ukuhamba ngezindiza, i-Versaclimber noma ukugoqa. Noma yikuphi yale misebenzi ingaba yinkimbinkimbi uma usebenza kanzima, kodwa ungase ufune ukuhamba ngesitimela nemisebenzi yethonya ukuze ugcine umzimba wakho uphonseke ngezindlela ezahlukene.
Ukwandisa Ukusebenza Kwakho
Isihluthulelo sokwenza umthelela ophansi wokusebenza ngomzimba ukusebenzela ukusebenza kanzima ngokubandakanya umzimba wakho wonke kulokho okwenzayo. Zama eminye yale mibono ukuze wenze ukusebenza kwakho kube nzima kakhulu:
- Engeza ukunyakaza komzimba okuphezulu . Ukuhamba komzimba ophezulu kungabangela ukuqina kwakho konke ngakho ucabange ngokuguqula izingalo zakho uma uhamba, ukuphakamisa izingalo phezulu ngesikhathi sokuqala noma ezinye izinhlobo ze-aerobics noma imishini ekhethayo ejimini elinezinketho zomzimba ezingaphezulu njengomshini we-cross-country noma umqeqeshi we-elliptical .
- Hamba Ngokushesha . Ukuthatha ijubane, kungakhathaliseki ukuthi uhamba, uhamba ngebhayisikili noma u-ellipticalling (ingabe ngenza lokho?), Enye enye indlela yokwenza umsebenzi wakho ube nzima kakhulu.
- Sebenzisa ukunyakaza okukhulu . Enye indlela yokwengeza amandla ukusebenzisa ukunyakaza okukhulu, ukunyanyiswa. Isibonelo, uma uhamba endaweni, ungenza ukuhamba ngokukhudlwana ngokuphakamisa amadolo phezulu bese ujikeleza izingalo ezingaphezulu.
- Bandakanya umzimba ophansi . Imisebenzi eminingi ye-cardio ihlanganisa umzimba ophansi , kodwa ungakwazi ukwengeza amandla ngaphandle kokuthinta ukwenza izinto ezinjengama squats noma amaphaphu ukuze uthole imilenze ehileleke ngempela. Engeza amaphaphu ahambayo noma izinyathelo zecala nama-squats ukuya emsebenzini wakho wokuhamba ngokujwayelekile ukuze ukwandise amandla.
Uma ufuna umkhankaso wokuba nomthelela ophansi, hlola lokhu okushiwo yi-Low Impact Cardio Blast Workout kanye nale nselele kakhulu ye- Low Impact Cardio Challenge . Lokhu kusebenza kuhilela izifunda ze-intense, impact impact ezithinta inhliziyo yakho ngaphandle kokudumala.