Bonisa ukunciphisa umzimba ekhaya: amandla cardio

kusukela epilweni yangamalanga yesimodeni, njengoba umthetho, yakhelwe ukuze isikhathi Ukuzinakekela, kuncane kakhulu, futhi ejimini ungakwazi ukukhokhela hhayi wonke umuntu. Ngakho-ke, ngenxa yabaningi ikhambi kuphela ekhaya ukusebenzisa. Nokho, ukwenza indlu, nalowo kumelwe ancike bona nje ulwazi lwabo kule ndawo: ngaphambi kokuqala, kufanele bathole ulwazi oludingekayo. umzimba izinqubo okumelwe ekhaya babe siqu izici ekhethekile, okumele uziqaphele nomuntu ngamunye.

P rednaznachennye ukuqeda isisindo okweqile izakhiwo ezikhethekile umzimba zihlukaniswe izinhlobo ezimbili: aerobic kanye anaerobic. Ngamunye wabo ukukhuluma ngokwehlukana.

neminye umzimba ekhaya uhlobo lokuqala akuvumela ukuba ashise amanoni ngqo ukuqeqeshwa. Isikhathi eside ngaphansi komthwalo, amanoni ngaphezulu uyoshiswa. ukuzivocavoca ekhaya kungaba kwenziwe kokubili ngokusebenzisa cardio ehlukahlukene usebenzisa amadivayisi aerobics. Phakathi imishini zenhliziyo nemithambo yegazi endlini kukhona treadmills ethandwa kakhulu, umsebenzi emabhayisikili, abaqeqeshi okweqanda futhi steppers. Ukuvivinya umzimba ngendlela adinga ikhithi ekhethekile, okubandakanya zinsizakuphila ngenxa yokuqhuba njengoba bodibary barbells ukukhanya dumbbells, isinyathelo platform, nabanye.

umsebenzi anaerobic ukunciphisa umzimba ekhaya zingafinyelelwa kuphela usebenzisa imishini amandla. Ukuze imishini eyisisekelo yalolu hlobo zihlanganisa barbells, dumbbells, amabhentshi futhi amandla uzimele, ebhasikidini, ibha ovundlile. Okuningi imishini eyinkimbinkimbi kungaba eyamukelekayo neze ukusebenzisa endaweni yokuhlala, nakuba ebukhoneni ezindaweni ezinkulu, futhi lokhu kungase kwenzeke khona. Abantu abaningi wahlanganyela bebodwa, kungase Kulindelekile ukubuza ukuthi kungenzeka ukunciphisa umzimba ekhaya? Yiqiniso, mhlawumbe okubaluleke kakhulu - ukuqeqesha kahle. Okokuqala sidinga ukwakha schedule ukuqeqeshwa.

In the ukungabikho nakho kuyadingeka ukuze usebenzise umthwalo ubuncane, wenze ukuqeqeshwa okufanele kwenzeke ngayo akukho izikhathi ezingaphezu kuka-3 ngesonto nge ngosuku esiyisibopho ukuphumula phakathi. Eshadini masonto onke Kulezi zinsuku ezintathu okudingeka uyenze isethi eziyisisekelo amandla ukuzivocavoca, ngokugcwalisa okuyinto ukwenza cardio emfushane. neminye umzimba ekhaya, kokuba uhlamvu eziyisisekelo, njengoba kahle futhi ngokushesha ke uyombhubhisa fat ngokweqile emzimbeni.

umzimba okunjalo kungahlanganisa barbell deadlifting, squats emahlombe, ebhentshini cindezela, ukudonsa-ups, wagxila ovundlile, lunges nge dumbbells, ngazo induku ukuma noma uhleli, nabanye. Cardio kwenziwe ngokushesha emva amandla, kukhona ikhiqize kakhudlwana futhi unciphise umzimba abantu fat aminingi ukudlula izakhiwo efanayo, wazizwa isetshenziswa eceleni. Lapho beqeqesha ekhaya uma udinga ukwenza ngokucophelela ukuze uqiniseke ukuthi zonke izivivinyo owazenza inqubo efanele futhi ngo bawuhloniphe namazinga zokuphepha.