Ngaba ujonge ukutshisa iikhalori, uphucule impilo yakho, kwaye wongeze ulonwabo kunye neentlobo ezahlukeneyo zokuzilolonga? Umthambo wokutsiba-okwaziwa njengokutsiba, ukutsiba iijack, ukutsiba intambo, okanye uqeqesho lwetrampoline-yeyona ndlela yokongeza i-cardio kunye nentshukumo eqhumayo kwindlela yakho, nokuba ungumqali okanye unamava okuthanda ukomelela.
Kweli nqaku, uya kufumanisa ukuba kutheni imithambo yokutsiba ingundoqo ekuguquleni ukomelela kwakho, ukuziqhelanisa njani ngaphandle kokushiya ikhaya, kunye neengcebiso zokufumana okuninzi kubo ngokuziqhelanisa nenqanaba kunye neenjongo zakho. Siza kubonisa izimvo, iinkqubo, kunye nazo zonke izibonelelo ezixhaswa ziingcali ukuze ungabambeleli nje kwizinto ezisisiseko kwaye ukwazi ukufezekisa iinjongo zakho ngelixa uzonwabisa kwaye ukhathalele impilo yakho.
Kutheni ubandakanya umthambo wokutsiba njengesiseko se-cardio?
Namhlanje, Uqeqesho lwentliziyo nemithambo yegazi alupheleli nje ekubalekeni okanye ukunyathela kumatshiniImithambo yokutsiba ithathe indawo yokuzivocavoca, iiklasi zeqela kunye nokuzilolonga ekhaya kuba Bakuvumela ukuba utshise iikhalori ezininzi ngexesha elifutshane, uphucule umthamo wemiphunga kunye nentliziyo, ithoni yomzimba wonke kwaye ukhulule i-endorphins. oko kukwenza uzive umnandi.
Ukusuka kwiijekhi zokutsiba zakudala ukuya kwitrampoline okanye ukutsiba ngeentambo, Isitshixo sikwi-dynamism kunye nokusebenza kwamaqela amaninzi emisipha ngexesha elinye.Ezi ziinkqubo ezifikelelekayo ezingadingi zixhobo zininzi kwaye ungaziqhelanisa nemeko yakho yomzimba, nokuba utshintshe ubunzulu ngokweemfuno zakho.
Okona kulungileyo: ukutsiba kuyonwabisa, kwaphula i-monotony, kwaye kunempembelelo ephantsi kumalungu (kwimeko yetrampolines kunye nentambo), ngoko ifanelekile kuyo yonke iminyaka.
Iintlobo zemithambo yokutsiba kwi-cardio
Iindidi zokutsiba zokutsiba ukuzibandakanya kwindlela yakho zinkulu kwaye ziqhelana nako konke ukuthanda:
- Iijack zokutsiba okanye ukutsiba iijacksUmtsi oqhelekileyo olungelelanisa iingalo nemilenze. Yenza ukuma, utsibe kwaye kwangaxeshanye uvule imilenze neengalo zakho ngaphezulu kwentloko yakho, emva koko ubuyele kwindawo yokuqala ngokutsiba okunye. Igqibelele kwaye yenza umzimba usebenze ngemizuzwana.
- Ukutsiba kweTrampoline (Ukutsiba ngamandla okanye ukutsiba umzimba)Iitramponi ezincinci okanye iitrampolines zomntu ngamnye zisetyenziselwa ukwenza iichoreographies ezahlukeneyo ngelixa utsibela kwisingqi somculo. Yindlela yokomelela ngenxa yobumnandi bayo, ukutshiswa kwekhalori, kunye nefuthe eliphantsi.
- Intambo yokutsiba: Umthambo olula kunye nolusebenzayo, olulungele ukutshisa iikhalori, ukuphucula ulungelelwaniso, ukunyamezela kwentliziyo kunye ne-musculoskeletal toning.
- I-Burpees kunye ne-plyometric jumps: Iintshukumo eziqhumayo ezidibanisa i-push-ups, squats, kunye nokuxhuma ngokuthe nkqo ukunyusa umsebenzi we-cardiovascular and muscular work.
Uninzi lwale mizobo inokudityaniswa okanye idityaniswe kwiindlela ezisebenzayo, i-HIIT, okanye iisekethe ezimfutshane ukuze zisebenzise ngokupheleleyo inzuzo yazo.
Iingenelo zokutsiba kwimithambo yempilo kunye nokomelela
Izibonelelo zokutsiba, ngokweengcali ezininzi kunye nezifundo, zihamba ngaphaya kokutshisa iikhalori:
- Ukuphucula ukuxhathisa kwentliziyo kunye nemiphunga: Yonke le mithambo inamandla kwaye inyusa ngokukhawuleza i-pulse yakho, iqinisa intliziyo yakho kunye nemiphunga.
- Ithoni yezihlunu zehlabathi: Ukutsiba ikakhulu kubandakanya imilenze, i-glutes kunye ne-core, kodwa kwakhona kuvula iingalo kunye nomva, okuvumela ukuba uqeqesho olupheleleyo kwindawo encinci kakhulu.
- Ukuqinisa amathambo kunye nokuthintela i-osteoporosis: Ukuzivocavoca okuphakathi okunempembelelo efana nokutsiba iijack okanye ukutsiba iintambo kuvuselela ukumila kunye nokugcinwa koxinzelelo lwamathambo, olulungele yonke iminyaka.
- Impembelelo edibeneyo ephantsi (ingakumbi kwiitrampolines): Imiphezulu eyomelelayo ifunxa kakhulu umothuko, ofanelekileyo ukuba unamadolo, isinqe, okanye iintlungu zomqolo.
- Ukutshisa iikhalori eziphezulu: Iseshoni enye ye-45 yemizuzu ye-Power Jump inokubonelela ukuya kuthi ga kwi-500-600 yeekhalori ezitshisiweyoIntambo yokutsiba imizuzu engama-30 inokutshisa ngaphezu kweekhalori ezingama-300.
- Ukuphucula ulungelelwaniso, ulungelelwaniso kunye nokukhawuleza: Ukuzivocavoca kwe-jumping kufuna isigqi kunye nokulawulwa kwe-postural, okuguqulela kwi-reflexes engcono kunye nomngcipheko ophantsi wokuwa kwimpilo yemihla ngemihla.
- Ukuvuselela ukujikeleza kunye ne-lymphatic drainage: Ikhuthaza ukupheliswa kwee-toxins, iphucula ukugaya kwaye inceda ukulwa ne-cellulite.
- Inxalenye ephezulu yolonwabo kunye nenkuthazo: Ukutsiba kukhulula i-endorphins kwaye kunciphisa uxinzelelo, okwenza umthambo ube nokunyamezeleka ngakumbi kwaye usebenze ekuhambeni kwexesha.
Jumping jacks: umthambo osebenzayo kuwo onke amanqanaba
Los oojack abaxhumayo Ziyinto esisiseko kwimpilo yomzimba kunye ne-cardio, eyaziwa kumazwe ngamazwe njengeejekhi zokutsiba. Abaphuculi nje kuphela ukuqina kwentliziyo, amandla emisipha kunye nolungelelwaniso, kodwa zikwalungele ukunciphisa umzimba kunye nokomeleza umzimba jikelele.
Zenziwa njani ngokuchanekileyo?
Qala ukuma, iinyawo zakho kunye neengalo zakho emacaleni. Gxuma, uvule imilenze yakho emacaleni kwaye, ngelo xesha, uphakamise iingalo zakho ngaphezu kwentloko yakho. Buyela kwindawo yokuqala ngokutsiba kwakhona. Kubalulekile ukugcina isingqisho esizinzileyo, ugcine umqolo wakho uthe tye, kwaye ugcine iintshukumo ezigudileyo ukunciphisa impembelelo.
Iingenelo ezithile zokutsiba iijack:
- Yandisa amandla emisipha kunye nokunyamezela, ngakumbi imilenze, iimpundu kunye neengalo.
- Ixhasa impilo yethambo Ukuba ngumsebenzi onempembelelo elawulwayo, kuthintela iingxaki ze-osteoporosis.
- Iphucula impilo yentliziyo ngokukhawuleza ukuphakamisa ukubetha kunye nokusebenza kumthamo we-aerobic.
- Inceda ngokutshiswa kwamafutha kunye nokunciphisa umzimba, ngenxa yenkcitho yayo ephezulu ye-caloric ngexesha elifutshane.
- ukuzilolonga umzimba ngokupheleleyo: Yenza imilenze, undoqo, amagxa kunye neengalo zisebenze ngaxeshanye.
UQeqesho lweTrampoline: Ukutsiba kwamandla kunye nokutsiba komzimba kwiCardio ekhaya
El uqeqesho lwetrampoline encinci I-Power Jump (okanye i-Body Jump) ngumkhwa ofumana abalandeli abaninzi ngakumbi, ngakumbi kukhuseleko nolonwabo lokuzilolonga ekhaya. Ibandakanya ukwenza imitsi kunye neentshukumo ezicwangcisiweyo kwiqonga elinwebekayo, kunye okanye ngaphandle komculo.
Iimpawu ezizodwa:
- Impembelelo ephantsi kumalungu: Umphezulu othambileyo ufunxa kakhulu umothuko kwaye unciphise umngcipheko wokwenzakala.
- Ithoni yemisipha kunye nokomeleza: Umsebenzi ongazinzanga uyakunyanzela ukuba uvule izihlunu zakho ezingundoqo kunye ne-postural.
- Idibanisa ulonwabo kunye nokusebenza kakuhle: Ukutsibela kwisingqi kwenza umthambo wonwabe kwaye ube mnandi, ukhuthaza ukubambelela.
- Ubume bobukhulu: Ungahlengahlengisa isantya kunye nobunzima ukuze buhambelane nenqanaba lokuqina kwakho, ukongeza izincedisi ezinje ngeedumbbells okanye iintsimbi ezilula.
Yintoni oyifunayo I-trampoline encinci, malunga ne-110 cm ububanzi, inamandla amahle kunye nokuzinza, yanele ukuqala ekhaya. Kukho iividiyo ezininzi kunye neeklasi ezibonakalayo kwi-intanethi ukulandela iindlela ezikhokelwayo.
Intambo yokutsiba: i-cardio eqinile efikelelekayo naphi na
Intambo yokutsiba Yenye yezona zinto zidumileyo zokutsiba umthambo, hayi nje ngenxa yokulula kwayo kunye nexabiso eliphantsi, kodwa nangenxa yeenzuzo ezininzi ezibonelelayo. Kwisiqingatha seyure, unokutshisa ngaphezu kwe-300 yeekhalori, usebenze ngolungelelwaniso, impilo ye-cardiovascular, kunye nethoni yomzimba wakho ophantsi.
Iingcebiso zokutsiba kakuhle intambo:
- Gcina iingqiniba zakho kufutshane nomzimba wakho kwaye uhambise izihlahla zakho kuphela.Ngale ndlela uya kuphepha ukulimala kwaye wenze intshukumo isebenze ngakumbi.
- Hlala phantsi kwiinzwane zakho ukukhusela amadolo kunye namaqatha.
- Umqolo ngqo kwaye uqhawuke isisu: Indlela yokuma ibalulekile kumsebenzi osebenzayo nokhuselekileyo.
- Uhlobo lokutsiba luyohluka: Iinyawo ezitshintshileyo, tsiba ngonyawo nje olunye, phakamisa amadolo akho, udibanise ne-squats, okanye uwele iingalo zakho ukuze ufumane ubunzima. Uluhlu alupheli!
Iindlela kunye nemizekelo: ukongeza njani ukutsiba kwimithambo yakho yemihla ngemihla
Eyona nto ilungileyo Hlanganisa umthambo wokutsiba kwiisekethe ezahlukeneyo okanye iindlela zeHIIT Ukugcina ubunzulu, inkuthazo, kunye nenkcitho ephezulu yeekhalori, nazi ezinye iimbono kunye neendibaniselwano:
- Iijekhi zokutsiba (30 imizuzwana) + squats (30 imizuzwana) + tsiba intambo (30 imizuzwana) + phumla (30 imizuzwana): Phinda isekethe amaxesha angama-4-5.
- Ukutsiba ngamandla kwitrampoline ngomculo: Ukutshintshela imizuzu emi-3 yokutsiba simahla kunye nomzuzu o-1 we-static toning (iplanga okanye i-sit-ups).
- IiBurpees + jumping jacks + ukutsiba ecaleni ukuya kwelinye: Amathuba aphezulu aphezulu kwi-20-30 imizuzwana nganye, kunye nemizuzwana ye-10 yokuphumla phakathi kokuzivocavoca.
- I-Jump Route Route: Umzuzu o-1 weejack zokutsiba zakudala, umzuzu om-1 wamadolo aphezulu, umzuzu om-1 wokutsiba isithende ukuya ku-glute, kunye nomzuzu om-1 wokutsiba kwesikere. Phinda 3 amaxesha.
Iingcebiso ezisebenzayo zokufumana okuninzi kwimithambo yokutsiba
Yeyabo imithambo yokutsiba ikhuselekile kwaye iyasebenza ngokwenene, kufanelekile ukuthathela ingqalelo amanqaku athile aphambili:
- Hlala ufudumele Ngaphambi kokutsiba: yenza ukuhamba ngokudibeneyo kunye nemizuzu embalwa ye-cardio ethambileyo ukulungiselela izihlunu kunye namalungu.
- Nxiba izihlangu ezifanelekileyo: kunye ne-cushion elungileyo ukukhusela iinyawo kunye namaqatha.
- Nika ingqalelo ubuchule: Umgangatho ubaluleke ngaphezu kobuninzi, ngakumbi ekuxhumeni nasekuzilolongeni.
- Mamela umzimba wakho: Ukuba ufumana ukungahambi kakuhle kwamalungu, nciphisa ukuqina okanye ukuphakama kokutsiba.
- Iintlobo ezizezinye zokutsiba: Hlanganisa iijekhi zokutsiba, intambo, itrampoline kunye nokutsiba okuthe nkqo ukuze usebenze umzimba wonke kwaye unqande ukukruquka.
Yahluka kwaye uphucule ukusebenza kwakho ngokutsiba kunye noqeqesho olusebenzayo
Ukutsiba akuboneleli kuphela ukutshisa i-cardio kunye nekhalori, kodwa kunokuba yinxalenye yeendlela ezibanzi ezisebenzayo. Umzekelo, unokudibanisa:
- I-Plyometric ixhuma kwibhentshi okanye kwi-trampoline: ukuphuhlisa amandla aqhumayo emilenzeni kunye ne-glutes ngaphandle kokonakalisa amalungu.
- Ukudityaniswa noomatshini boqeqesho olusebenzayo njengokubheqa, ukutyhala okanye umthambo ongundoqo, ukusebenzela ulungelelwaniso namandla kuwo wonke umzimba.
- Iinkqubo zokufundisa kunye neeklasi zamaqela: Ukutsibela kumculo okanye kwiqela kwandisa inkuthazo kunye nokuzinikela.
Uninzi lweendawo zokuzilolonga kunye nokufaneleka sele zibandakanya iisekethe ze-trampoline, ii-barbells, okanye izitishi ezithile zoqeqesho olusebenzayo, kodwa unokuphindaphinda iindlela ezifanayo ekhaya ngezixhobo ezincinci kakhulu.
Ukubandakanya olu qheliselo kunokuba sisitshixo sokunqanda i-monotony, ukomeleza unyamezelo lwakho, kunye nokwenza umthambo ube ngamava amnandi kwaye asebenzayo kwimpilo yakho.
Linga ngeendlela ezahlukeneyo, mamela umzimba wakho, kwaye wonwabele umthambo ngendlela ongazange wayenza ngaphambili.Uya kuqaphela iziphumo ngokwasemzimbeni nasengqondweni, kwaye okona kulungileyo kuko konke: awuyi kuba nasizathu sokungashukumi!
