Ukukhuthazela yikhono lokuzivocavoca ngamandla omzimba isikhathi eside ngangokunokwenzeka. Emidlalo yezemidlalo, lapho kugcizelelwa khona amakhono ezobuchwepheshe, ngekhono elifanayo, umgijimi onokuthuthukiswa okuqhubekayo okukhuthazayo .
Ngokuqondene nokusetshenziswa, lapha ngaphandle kwenhliziyo enamandla nokuphefumula okujulile esifubeni sonke futhi akunakwenzeka. Kuyabonakala, futhi akukho lutho olumangalisayo kulokho, kungakhathaliseki ukuthi uluphi uhlobo lomfanekiso osebenzayo oholayo, isimo sempilo sizoxhomeke ekukhuthazeleni, okungukuthi, ngokulinganisela kwezinhlangothi zokucindezela inhliziyo, imvamisa yokuphefumula, ukushaywa umoya nokujuluka. Phela, zonke izici ezingenhla zihlangene futhi zisho ukuthi zijwayele bonke abagijimi igama elithi "umoya".
Ukushintshashintsha kokuvivinya umzimba
Ukuzivocavoca ukukhuthazela kungaba imidlalo ye-aerobic yakudala - ukubhukuda, ukugijima, ukudansa, ukuxuma. Ngaphezu kwalokho, kunezindawo eziningi ezithandwayo ezemidlalo ezakha le ndawo yomzimba:
- intambo ingumuthi ongenakulinganiswa, ukuqinisa uhlelo lwezinhliziyo, ukuxhumana, imisipha yamathole, amathanga, amabhulashi, amahlombe, ucindezela , izintambo;
- ama-squats - kubonakala ukuthi ama-squats awawona aphansi ekusebenzeni ekusebenzeni kahle, kodwa angenziwa ngaphandle kokushiya ekhaya;
- ibhayisikili ngumsebenzi omuhle wokuziqinisa, okufanele abantu abanesisindo esinzima ngokweqile, ngokungafani nokusebenza, kukhulula umthwalo kusuka emadolweni nasezinyaweni.
Ngokuqondene nokugijima, ke, ngokusobala, uma udinga ukwandisa amandla wamaphaphu akho nenhliziyo, wena, ngaphezu kwakho konke, khumbula ngokuqondile ngakho. Kodwa-ke, ngokweqile ngokweqile, ukugijima kuyimidlalo eyingozi kakhulu, ngoba ngesikhathi ngasinye, inyawo elihambayo lilandisa ngama-70% wesisindo somzimba. Lo mthwalo omkhulu emajoyini, ongagwenywa ngokushayela isisindo kuqala ngebhayisikili. Futhi kulo lonke, ukugijima kugcina isikhundla somholi phakathi kwezivivinyo zokuthuthukisa ukukhuthazela okuvamile.
Ukuzivocavoca
Namuhla siphakamisa ukuthi wenze isethi yokuzivocavoca umzimba kusuka esigabeni sokuqeqeshwa kwe-cardio ngendophi.
- Sifika phezu kwendophi kuqala ngomlenze owodwa, bese kuthi ngomunye ukufudumala. Senza ama-jumps angu-20 ngomlenze.
- Izinyawo ndawonye, gxuma izikhathi ezingu-20.
- Intambo yavalwa. Senza izinyathelo eziningana endaweni ukuze siqonde ukuphefumula.
- Amandla enhloko, uthathe isinyathelo emuva, ugoqa umlenze emadolweni. Sidonsa umlenze phambili futhi sidlulisele isisindo emlenzeni wangaphambili. Siphakamisa umlenze ekuphumuleni. Umlenze wangaphambili usezinhlangothini zangakwesokudla, idolo alihambisani nokuzwane.
- Sithuthukisa, sidlulisa izikhathi eziningana futhi senza izikhathi ezingu-30 zokuhlaselwa emuva emlenzeni wesibili.
- Shake imilenze yakho, thatha izinyathelo ezimbalwa endaweni.
- Ingabe ama-squats - imilenze ibanzi kunamahlombe, izandla phambi kwakho. Sasihlala phansi, ekukhuphukeni sisenza sishaye ngonyawo ohlangene ohlangothini. Sishintsha imilenze ngenye indlela. Senza izikhathi ezingu-30.
- Ukuphoqelela: ekuguquleni ngonyawo ohlangothini, senza umjikelezo ngomzimba bese sishaya noma swayipha ngesandla. Senza izikhathi ezingu-30.
- Ukuqeda ukuphefumula - sihamba nge-inhalation kanye nokuphefumula.
- Ukugubha nokunyathela unyawo - uphakamise umlenze wesokudla emuva ngesimo esifakwe ngesigamu, ngesandla sokunene uthinta unyawo lwesokunxele, umzimba ukhonjiswe, isandla esesobunxele siyasuswa. Kusukela kulokhu sikhuphuka, sihlanganisa izandla ndawonye futhi sithinta umthelela ohlangothini olufanele. Senza izikhathi ezingu-20 ngomlenze.
- Ukuzivocavoca okulandelayo ukwandisa ukuqina kuyenziwe futhi ngentambo - sidonsa izikhathi ezingu-10 ngakwesokunene nangakwesokunxele, futhi izikhathi ezingu-10 emilenzeni yombili.
- Izigqoko - ezihlangene izandla zihlanganiswa phambi kwesifuba, yimile izingalo zisakaze ezinhlangothini. Senza izikhathi ezingu-30.
- Ukuncintisana - crouch, izandla ndawonye, vuka, wabeka imivimbo emibili ngokuphenduka ngakwesokunene. Senza izikhathi ezingu-30.
- Siphakamise izandla zethu - inhale, ephansi-exhale. Sithatha izinyathelo ezimbalwa endaweni ukuze siqonde ukuphefumula futhi uphumule imisipha yemilenze.