Abantu abaningi bakhetha ukuqeqesha ekhaya futhi babe nomgomo wokulahleka kwamafutha. Kunezinhlobonhlobo Ukuzivocavoca ukuze ube mncane ekhaya lokho kungasebenza kahle uma sizenza kahle futhi sinokubekezela okudingekayo. Yize kulula kakhulu ukuqeqesha ezindaweni zokuzivocavoca noma ngaphandle kwekhaya, hhayi wonke umuntu ongakwazi.
Ngakho-ke, sizokufundisa ukuthi yiziphi izivivinyo ezinhle kakhulu zokwehlisa isisindo ekhaya.
Ukushoda kwamandla
Yize kunezivivinyo eziningi zokwehlisa isisindo ekhaya, ngeke size sinciphise isisindo uma kungekho ukushoda kwekhalori ekudleni kwethu. Okuwukuphela kwendlela yokulahla amafutha ukuthi ube nokushoda kwekhalori osukwini lwethu nosuku. Lokhu kusho ukuthi kufanele sidle ama-calories ambalwa kunalokhu esikusebenzisayo osukwini lwethu nosuku. Isibonelo, uma umzimba wethu udinga ama-calories ayi-2000 ukuze ukwazi ukugcina isisindo sawo, Kuzodingeka sidle phakathi kwama-calories aphakathi kwama-200-500 njalo ngokuhamba kwesikhathi. Ngale ndlela, uma sengeza ukuzivocavoca ukuze sinciphise isisindo ekhaya, singalahlekelwa amafutha ngendlela ephumelelayo nenempilo.
Indlela enkulu yokufeza ukusilela kwamandla ngukudla. Kufanele unciphise ukudla kwakho kwekhalori nsuku zonke. Khumbula ukuthi ukuzivocavoca umzimba kunendima ebalulekile futhi nemidlalo esisiza sishise ama-calories amaningi emini. Asigcini nje ngokushisa ama-calories amaningi, kepha futhi asiqine. Phakathi kokuzivocavoca okuhle ukwehlisa isisindo ekhaya yilezo ezisuselwa emandleni. Ukuqeqeshwa kwamandla kubalulekile ekulahlekelweni kwamafutha.
Lapho umzimba wethu uqala ukunciphisa umzimba, uma singenaso isisekelo esihle semisipha, sizolahlekelwa yile misipha futhi singalahli amafutha. Siyabona ukuthi isikali sethu sehla, kepha asilahli amafutha. Lapho senza ukuvivinya umzimba ngokwengeziwe, amakhalori amaningi esizowasebenzisa ngenkathi siphumule. Ukuphela kwendlela yokusheshisa imetabolism yakho. Lapho sithola imisipha silahlekelwa amanoni ngasikhathi sinye phakathi nenqubo emfushane kakhulu yesikhathi, ukwakhiwa kabusha komzimba kuyakhiwa. Lokhu kusho ukuthi, yize sinesisindo esifanayo, imisipha isisinda ngaphezu kwamanoni, yenza umzimba wethu ubukeke umile ngokwengeziwe. Ngamafuphi, sizoba nomzimba ochazwe kakhulu onevolumu encane.
Ukuzivocavoca okuhle kakhulu kokunciphisa isisindo ekhaya
Sizokwenza uhlu lokuzivocavoca okuhle kakhulu lokwehlisa isisindo ekhaya futhi okusisiza futhi ukuba sizuze ubukhulu bemisipha.
Amakati
Isisekelo nje sanoma iyiphi inqubo. Kunokuhlukahluka okuningi kwe-squat futhi kungenye yezivivinyo ezisiza ukudala ubukhulu bemisipha namandla. Yize kungukuzivocavoca okulula, kuyasebenza ngoba kusisiza ukuthi sisebenze wonke umzimba ophansi ngesisindo sethu. Ngaphezu kwalokho, isisiza ukuthi sisheshise izinga lokushaya kwenhliziyo futhi sidlulise amandla angcono nokujikeleza kwegazi.
Phakathi kokuhlukahluka kwama-squats singakwenza nge-bar, sisebenzisa isisindo esithile noma ngesisindo somzimba wethu. Sidinga nje ukusabalalisa imilenze yethu ububanzi be-hip nokugcina izinyawo zethu zibheke phambili. Ukunyakaza ukwenza sengathi bekufanele sihlale esihlalweni. Kufanele ugcine umhlane wakho uqonde kulo lonke ukuhamba kwesisu esiqinile.
Ukuzivocavoca ukunciphisa umzimba ekhaya: ama-push-up
Ngiyazi ukuthi yini esikufunayo ukusebenzisa izingalo, ama-push-up awukuzivocavoca okuhle ngokwenza kahle. Njengakwele squat, sizosebenza amandla ngesisindo somzimba wethu. Ama-push-up avuselela kahle uhlelo lwezinhliziyo. Uma singabaqalayo futhi singenawo amandla amaningi kakhulu, singaqala ukwenza ama-push-up ngendlela ethambekele ekuncikeni esihlalweni noma kusofa. Singabeka futhi amadolo ethu phansi ukwenza umzamo ungabi lula kangako. Nge-squat sizosebenza amaqembu amaningana emisipha lapho phakathi kwethu sine-pectoral, i-deltoid yangaphakathi ne-triceps.
Ama-lumges nepulangwe lesisu
Amaleji ahlukile kwesikwele esisebenza ukusebenzela yonke imisipha yomzimba ongezansi. Ngasikhathi sinye sisebenzisa ibhalansi yethu Kuzosisiza ukukhiqiza izindleko eziphezulu zekhalori. Khumbula ukuthi kulolu hlobo lokuzivocavoca kufanele uzinze kahle nge-abs yakho. Lokhu kusiza ukusebenza yonke indawo esemqoka futhi singayithuthukisa leyo ngxenye. Izitebhisi azilungele imilenze yakho kuphela, kodwa futhi zinhle ekwakheni ama-glutes. Ungenza zombili izitebele zokuqina nezishukumisayo. Okunconywe kakhulu yilawo ashukumisayo ngoba asebenza imisipha yokuzinzisa.
Ngokuphathelene nepulangwe lesisu ziyindlela ephumelelayo yokusebenza esiswini. Sizokwenza ngesisindo somzimba wethu futhi ngaphandle kwesidingo sanoma iluphi uhlobo lwento. Kumele nje sikhumbule ukuthi singaphakamisi noma sehlise izinkalo kakhulu. Imibono yomzimba ihambelana futhi kukhona ukuphindaphinda kwesikhumba. Gcina izindololwane zakho ngaphansi nje kwamahlombe akho. Kunezinhlobonhlobo Ukwehluka kwamapulangwe esiswini, noma ungaqala ngalawa akudala kakhulu.
Ukuzivocavoca ukunciphisa umzimba ekhaya: ama-burpees
IBurpees ukuvivinya okusatshwa kakhulu kubo bonke abantu. Futhi ukuthi bafuna kakhulu ezingeni lomnyango kanti i-cardiovascular zero ziphakathi kokungcono kakhulu ukusisiza ukuthi sinciphise isisindo. Uma singabaqalayo, angicabangi ukuthi kuzoba inketho engcono kakhulu kuyo. Luhlobo lokuzivocavoca oludinga ukuthi sibe nefomu elithile eliyisisekelo lomzimba. Uma singawenzi kahle lo msebenzi, sizibeka engcupheni yokuzilimaza. Ekugcineni sinenhloso yokulahlekelwa ngamanoni futhi singahlehlisa ngenxa yokulimala.
Ibhuloho elikhazimulayo
Ukuthuthukisa izinqe kubalulekile hhayi nje ngobuhle, kepha futhi nokuzinzisa indawo yonke. Kulolu hlobo lokuzivocavoca kufanele silale phansi ngomhlane bese sibeka izandla zethu ezinhlangothini zombili zomzimba. Amadolo kufanele agobe futhi izinyawo kufanele zibe yingxenye yenyawo kude ne-glutes. Ukusuka lapho siphakamisa izinkalo zethu futhi sihlala sisekelwa kuphela ezinyaweni nasemahlombe. Sehla kancane kancane size sisekele inhlabathi futhi. Ubunzima bungakhuphuka ngokubeka isisindo.
Ngiyethemba ukuthi ngalolu lwazi ungafunda kabanzi mayelana nokuzivocavoca okuhle kakhulu ukunciphisa umzimba ekhaya.