Ukuzivocavoca kweCardio okunokwenziwa ekhaya

Awudingi i-treadmill okanye umqeqeshi ukwenza inkqubo ye-cardio. ngaphandle kwezixhobo ekhaya imithambo ye-cardio Ngokwenza oku, unokutshisa ngokulula iikhalori kwaye ukhawulezise imetabolism yakho.

ukusebenza kwe-cardioKubalulekile ukunyusa umthamo wemiphunga kunye nokuthintela umngcipheko we-coronary artery disease kunye nesifo sikashukela. kwinqaku "Ukuzivocavoca kwe-cardio ekhaya" ukwenza njani umbuzo uya kuphendulwa.

Ukuzivocavoca kweCardio okunokwenziwa ekhaya

Oojack abaxhumayo

Ukutsiba iijacks yimithambo ye-cardiovascular okanye i-aerobic enokunceda ukunciphisa ubunzima bomzimba kunye namafutha.

Kwakhona ithoni yangaphakathi kunye namathanga angaphandle, i-quadriceps, i-laterals kunye ne-deltoids. Ikwaqinisa nesisu sakho ngelixa usenza ezi ukuqinisa izihlunu ezisezantsi zesisu.

Kwenziwa njani?

– Yolula iingalo nemilenze yakho.

-Yima mde, gcina umqolo wakho kunye nentloko ithe tye, iingalo ngomzimba wakho kunye neenyawo kunye.

– Tsiba phezulu kangangoko unako, ugobe amadolo kancinci.

– Vula imilenze yakho ibe banzi kancinci kunobubanzi bamagxa njengoko utsiba.

– Yolula izandla zakho kwinqanaba legxalaba ngaxeshanye.

– Njengoko usihla, qiniseka ukuba iinyawo zakho zisemhlabeni kunye nobubanzi bamagxa ngaphandle njengoko izandla zakho zoluliwe phezu kwentloko yakho.

– Buyela umva kwinyathelo lesi-3 kwaye uphinde amanyathelo 4 ukuya kwelesi-6 ngaphandle kokuphazamiseka de ube ugqibe iseti enye.

-Yenza iiseti ezi-30 zokuphindaphinda kwe-2 nganye ukuqala kwaye unyuse iireps ukuya kwi-100 ekuhambeni kwexesha.

Ibhokisi Tsiba

ibhokisi yokutsibazimithambo ye-cardio esezantsi enokunceda ithoni yamathanga kunye neempundu. Lo msebenzi osebenzayo kunye nokuzivocavoca kwe-cardio kunokunceda ukuphucula impilo yonke kunye nokuqina komzimba.

Kwenziwa njani?

– Yima nkqo. Umqolo wakho kufuneka uqine. Kufuneka ube kwindawo yezemidlalo. Qinisekisa ukuba iinyawo ziqelelene kancinane. Hlala kude nebhokisi, kodwa ungabi kude kakhulu.

-Ngena ngokukhawuleza kwindawo yokugquma. Jiwulisa iingalo neenyawo zakho emhlabeni kwaye utsibe ebhokisini.

– Sukuyenza impazamo yokuhlala phantsi ngokuduma. Ukuba lula ukuhla, kungcono kuwe.

-Gqibezela iiseti ezi-5 ze-3 reps. Phumla okwethutyana, njengoko ukutsiba-tsiba rhoqo kwebhokisi kunokungena kwimithambo-luvo.

IiJacks zoMnqamlezo

Lo msebenzi wekhalori yindlela efanelekileyo yokulahla amanqatha aqokelelwe emathangeni, i-biceps, i-triceps kunye nezihlunu zethole. 

Kwenziwa njani?

– Yima nkqo. Gcina umqolo wakho kunye nentloko ngqo. Beka iingalo zakho ecaleni komzimba wakho kwaye ugcine iinyawo zakho kunye.

-Yandisa umlenze wakho ububanzi be-hip-width ngaphandle. Tsibela phezulu kangangoko.

-Zisa iingalo zakho phezu kwentloko yakho ngaxeshanye, uwela izihlahla zakho.

– Wela amaqatha akho njengoko usihla.

– Kwangaxeshanye, thoba iingalo zakho ngokuzinqumla phambi kwezinqe zakho.

– Zama ukuphefumla ngelixa utsiba kwaye ukhuphe umoya ngelixa unqumla iinyawo.

– Skrolela kwinyathelo lesi-3 kwaye uphinda amanyathelo esi-3 ukuya kwelesi-6 ngaphandle kokuphazamiseka de ube ugqibe iseti.

-Yenza iiseti ezi-30 ze-2 reps nganye kwaye ngokuthe ngcembe wandise iireps zakho ukuya kwi-100.

Iintshukumo zamanqaku

Bu iCardio Workout ekhaya ungayenza nanini na xa ufuna.

Kwenziwa njani?

- Yima nkqo iinyawo zakho zibe ububanzi begxalaba kunye nezandla emacaleni akho.

-Phakamisa amadolo akho phezulu kangangoko unako kwaye ubaleke kwindawo enye.

- Qinisekisa ukuba ugcina isantya esicothayo ngokungaguqukiyo ubuncinci imizuzwana engama-60.

Ukuma kweOblique

Olu lolona qeqesho lubalaseleyo lwe-cardio lwabaqalayo kwaye lunokwenziwa ekhaya ngaphandle kwesixhobo.

Kwenziwa njani?

– Yima nkqo iinyawo zakho zibe ububanzi bamagxa. Beka isandla sakho sasekunene emva kwendlebe yakho.

– Ngoku, tshintshela ubunzima bomzimba wakho emlenzeni wakho wasekhohlo kwaye uphakamise umlenze wakho wasekunene kwicala. Qinisekisa ukuba idolo lakho ligobile.

- Nciphisa ingqiniba yakho njengoko uphakamisa idolo ukuze badibane bobabini.

-Buyela kwindawo yokuqala kwaye uphinda umlenze wasekhohlo kunye nengqiniba.

-Yenza iiseti ezi-30 ze-2 reps ukuqala kwaye ngokuthe ngcembe wandise iireps zakho ukuya kuma-50.

Uqhankqalazo

Ukukhaba ngeempundu kukuzilolonga okusebenzayo kwe-cardio plyometric ezinokunceda ukuphucula ukulinganisela komzimba kunye nokukhawuleza.

Kwenziwa njani?

-Yima nkqo iinyawo zakho ziqelelene kwaye ubeke izandla zakho emacaleni.

-Zisa isithende sakho sasekunene kwisinqe sakho.

– Beka isithende sonyawo lwakho lwasekunene emva emhlabeni kwaye uzise isithende sakho sasekhohlo esinqeni.

– Yenza oku amaxesha amaninzi. Yongeza isantya sakho xa ukhululekile.

– Yenza iiseti ezi-2 zokuphindaphinda okungama-30 ngendlela ekhawulezileyo.

Ukuqhekeza

Lo msebenzi unceda ukutshisa iikhalori kwaye uqinise i-cardio kumzimba ophantsi. Izinqe, amathole, umva ophantsi, i-deltoids kunye ne-quads nazo zithoniwe ngexesha lenkqubo.

Kwenziwa njani?

– Yima nkqo kwaye ugcine umqolo wakho nentloko ithe tye. Gcina iinyawo zakho kunye ngelixa uvumela iingalo zakho ziphumle ecaleni komzimba wakho.

– Tsibela ngasekhohlo ngelixa wolula ingalo yakho yasekhohlo ngasemva. Kwangaxeshanye, zisa inqindi lakho lasekunene kwisilevu sakho.

– Unyawo lwasekhohlo kufuneka lubekwe phantsi ngelixa umlenze wasekunene uphakanyiselwe ngasemva.

-Squat ngokukhawuleza kwaye ngoko nangoko.

– Yenza okufanayo kwelinye icala.

– Qhubeka nomthambo ngokutshintsha amacala ngokukhawuleza nangokutyibilikayo.

-Yenza iiseti ezi-30 ze-2 reps ukuqala kwaye ngokuthe ngcembe wandise iireps zakho ukuya kwi-100.

Ukutsiba / Ukutsiba intambo 

Intambo yokutsiba okanye ukutsiba yindlela entle yokutshisa iikhalori. Kolunye uphononongo, izazinzulu zafumanisa ukuba ukutsiba intambo kumculo womdaniso kwanceda ukuphucula i-BMI ngaphezu kokuzilolonga okusisigxina.

Imizuzu elishumi ye-high-intensity skipping ingatshisa malunga ne-1300 calories ngeyure.

Kwenziwa njani?

– Yima nkqo. Gcina umqolo wakho kunye nentloko nkqo kwaye ubambe intambo ngezandla zakho emva komzimba wakho. Qinisekisa ukuba izandla zakho zikude nenqanaba elinye emzimbeni wakho okanye unokukhubeka kwaye uwe.

-Jiwunela intambo phambili kwaye utsibe phezu kwayo, uyivumele ukuba ihambe ngasemva komzimba wakho.

– Tsibela ezinzwaneni zakho. Vumela izihlahla zakho kunye nezandla zishukume kunye neziphatho.

-Yenza iiseti ezi-30 ze-2 reps ukuqala kwaye ngokuthe ngcembe wandise iireps zakho ukuya kwi-100.

Tsiba uHambisa

Le yenye indlela enceda ukuqinisa amathanga ekhaya. ukuzivocavoca kwe-cardioyi Ikwanceda ekuphuculeni ulungelelwaniso lomzimba ngelixa ugcina umzimba osezantsi ubhetyebhetye kwaye uthoniwe.

Kwenziwa njani?

– Yima nkqo, gcina iinyawo zakho kunye kwaye ugcine izandla zakho ecaleni kwakho. Gcina umqolo wakho kunye nentloko ime nkqo.

– Faka izandla zakho emanqindini, ugobe ingqiniba, jija ngomlenze wasekunene kwaye utsibele phambili. Ngesandla sokunene siphumle esinqeni, zisa isandla sakho sasekhohlo phambi kwesifuba sakho.

– Tsiba, khawuleza utshintshe iingalo nemilenze, wenze ijinge ngonyawo lwasekhohlo.

Phinda oku kube kanye. Qhubeka utshintsha imilenze njengoko utsiba ngaphandle kokwaphuka de ugqibezele iseti.

-Yenza iiseti ezi-30 ze-2 reps nganye kwaye ngokuthe ngcembe wandise iireps zakho ukuya kwi-100.

Burpees

IBurpeezimithambo ye-cardio egqwesileyo egubungela wonke umzimba.

Kwenziwa njani?

– Gcina iinyawo zakho kunye kwaye uthathe isikhundla sokusquatting. Beka iingalo zakho phantsi phambi kweenyawo zakho.

-Gcina iinyawo zakho kunye kwaye ulungele ukutsiba ubuyele emhlabeni kwindawo yokutyhala. Goba iingalo zakho kwaye wenze i-push-up enye kule ndawo.

-Buyela kwindawo yangaphambili kwaye ubeke iinyawo zakho phantsi komzimba wakho. Tsibela emoyeni.

-Hlaba ngokufanelekileyo kwaye ugobe imilenze yakho.

– Phinda kwaye uziqhelanise nala manyathelo amaninzi kangangoko unako.

-Yenza iiseti ezi-2 zokuphindaphinda okungama-20 ukuqala kwaye ujonge ii-reps ezili-100 ukuze ufumane iziphumo ezingcono.

High Knee Walk

Le yindlela elula kodwa esebenzayo ye-cardio. Inceda ukuqinisa impundu, amathanga, iimpundu kunye nezihlunu zesisu.

Kwenziwa njani?

-Yima emhlabeni ugcine umqolo wakho kunye nentloko ime nkqo. Iinyawo zakho kufuneka zibe kunye nezandla zakho ecaleni komzimba wakho.

-Phakamisa iinyawo zakho enye ngexesha kwaye uvumele amadolo akho anyuke esinqeni sakho.

- Ngaxeshanye, izandla ezichaseneyo - isandla sasekhohlo kunye nedolo lasekunene kwaye ngokuphambeneyo.

-Hamba ngokuqhubekayo ngamanani angama-20, ngokufanelekileyo uhlala imizuzwana engama-50, ugcine isantya sakho.

- Yenza i-3 iiseti ezinjalo ukuze ufumane inzuzo ephezulu.

ibhokisi yokukhaba

Lo mthambo we-aerobic unceda ukutshisa iikhalori kunye noxinzelelo lwegazi olusezantsi.

Kwenziwa njani?

-Isingxobo esinzima se-punching siyimfuneko ukunyusa izinga le-cardio yakho kunye nokuphucula intshukumo kunye nokulungelelaniswa kwesandla-iso.

– Qala ngokuphosa inqindi eyomeleleyo engxoweni ngengqiniba yakho.

-Betha ngengqiniba ngenye ingqiniba.

– Thatha ibhegi kwaye wandise umlenze wakho ngasemva. Khaba isingxobo ngedolo.

– Phinda ngomnye umlenze.

-Yenza imizuzu engama-30 ekuqaleni, yongeza ixesha njengoko usazi. Yandisa kancinci ukuphakama kwebhegi ukuze imivimbo yakho ibe phezulu.

Xhuma ngokugoba

Lo msebenzi uguquguqukayo uphucula ukujikeleza kwegazi kunye nokukhawulezisa imetabolism. Itshisa iikhalori ezininzi kwaye inyusa amandla emilenze. Akukho zixhobo, akukho qeqesho lukhethekileyo olufunekayo! Ukuba awunayo inkqubo ethile yokuzivocavoca, ungayenza phakathi kwemisebenzi yasekhaya.

Kwenziwa njani?

– Yima nkqo iinyawo zakho zibe ububanzi bamagxa. Beka izandla zakho kumacala omabini omzimba wakho.

-Yolula izandla zakho ngokuhambelana nomgangatho ngokuhambelana nesifuba sakho kwaye uzityhale kwi-squat.

-Chweba izihlunu zakho eziphambili kwaye utsibe phezulu kangangoko unako.

-Phakamisa izandla zakho ngaphezulu kwentloko yakho ngaxeshanye.

– Kwi-squat, buyela emhlabeni.

– Yenza iiseti ezi-2 zokuphindaphinda ezili-10.

Crab Hamba

Inceda ukuqinisa iingalo zakho, umva, imilenze. iCardio Workout ekhaya Yindlela eyonwabisayo yokuyenza.

Kwenziwa njani?

- Hlala phantsi kwaye ugobe amadolo akho kwi-angle ye-90 degree.

– Beka izandla zakho phantsi kwamagxa akho, iintendelezo phantsi kwaye ukhombe iminwe yakho kuwe.

-Phakamisa isinqe sakho, usasaze ubunzima bomzimba wonke ezandleni nasemilenzeni.

– Hamba uye emva naphambili ngemilenze neengalo zakho.

– Yenze kangangemizuzu engama-20 ubuncinane.