Ukuqeqeshwa kweCardio ekhaya kuyindlela enhle kakhulu yokunciphisa umzimba ngokukhawuleza, ukunyamezela, ukuqinisa imisipha, ukuphucula umzimba kunye nayo yonke into - ngokukhululekile! Into emnandi kakhulu kukuba ukuqeqeshwa kwe-cardio akuyimfuneko ukuthenga izithuthi zeempahla ezibiza kakhulu nezinye izixhobo. Kunokwenzeka ukuba wenze kunye neendlela eziphuculweyo, ongazange ucinge ukuba uyisebenzise ngempumelelo.
ICardio isebenza ekhaya
I-Cardio esebenzayo ekhaya ayithandeki kuphela ngenxa yokusebenza kwayo ephezulu, kodwa nangenxa yokuba bahluke kakhulu. Unako ukunika umzimba wakho umthwalo ofanelekileyo, ngelixa ungazange utyumke kunye ne-monotony!
Ngoko, ikhaya le-cardio lingabandakanya ezi zinto zilandelayo:
- ukugijima kwizitebhisi (yenza ubuncinane imizuzu eyi-10, wehla kangcono kwi-elevator);
- ukuxhuma phambili ngobude emilenzeni emibili, uzama ukunqoba umgama ophezulu (kungekhona ngaphantsi kwe-5-7 imizuzu ngokulandelelanayo kwaye rhoqo - kwi-sneakers);
- kuqhutywe endaweni kunye nokuphakanyiswa kwe-hip high (ubuncinane imizuzu eyi-10 kwixesha elinzima);
- ukwenza i-classic lunge phambili. Shintsha imilenze yakho. Phinda ubuncinane imizuzu emi-5.
Iseshoni ezinjalo ze-cardio kufuneka zenzeke ngesantya esinzulu, ngenxa yokuba umphumo ofunwayo ufezekileyo-ukuqhutyelwa kwempompo esebenzayo, ukuqiniswa kwenkqubo ye-cardiovascular and fat burning.
I-cardio ephakathi
Ukuqeqeshwa kwe-cardio engcono yokulahleka kwesisindo kukuba, ngokuqinisekileyo, ukuqeqeshwa kwexesha. Ingundoqo yinto yokuba uhamba ngomnye uhlobo lwe-cardio-load kwenye, ngelixa ungashiyi nanye ixesha lokuphumla.
Uhlobo oluhle kakhulu lwexesha lokuqeqeshwa kwe-cardio:
- Ukuqala, ngokuhamba ngokukhawuleza, gxuma imizuzu emibili ngentambo, kungekhona emilenzeni emibili, kwaye usuqhekeze umlenze ngamnye ngokunye.
- Yenza ukuhamba ukusuka kwicala ukuya kwelinye icala, ngelixa uzama ukwenza okukhawuleza kunokwenzeka. Kwakhona kwimizuzu emibini.
- Yenza i-jump back-back, iqhube enye okanye omnye umlenze. Phinda amaxesha angama-12.
- Kwakhona, gxuma ngentambo imizuzu emi-2 ngokukhawuleza.
- Yenza ukuhlaselwa okuchazwe ngentla ngentlawulelo yemilenze kwi-2 imizuzu.
- Yimani ngokucacileyo, izandla zakho zihlala. Xa uyagxuma, sasaza imilenze yakho ububanzi bamagxa akho, sasaza iingalo zakho kumacala. Enye iyanqumla kwisimo sokuqala. Phinda amaxesha angama-20.
- Phinda uphonononge ngentambo imizuzu emi-2 ngokukhawuleza.
Umculo ovuyayo, uvuyo luya kukunceda ulahleke kwisigqi. Ukuba uphinda ukuphinda uqeqesho kathathu ngeveki, uya kubona ukuba ulahlekelwe isisindo kwiintsuku ezingama-15-20!