Ochwepheshe bathi 80% yemiphumela yokulahlekelwa isisindo izuzwa ngokudla okunomsoco, noma kunalokho ekudleni nokulinganisela kwayo. Ama-20% asele asebenzisa umzimba ngokudla.
Qaphela ukuthi ukudla nokuzivocavoca kokulahlekelwa isisindo kufanele kube njalo. Ngokuqondile, ukuhlala ekudleni okuphansi kakhulu kwekhalori futhi ngesikhathi esifanayo bengenamandla okuhambisa ngeke kube nempumelelo engaphezu kokudla kokuqukethwe kwe-caloric isilinganiso kanye nesethi yokuzivocavoca.
Okuhle, isethi yokuzivocavoca yenza izingxenye ezimbili - ukuqeqeshwa kwe-cardio-load kanye namandla. I-Cardio ikhuthaza ukusetshenziselwa kwamafutha okushisa, futhi ukuvivinya kwamandla kwenza umzimba wethu ube mncane ngevolumu. Ngakho-ke, thobela ama-simulators amabili ashibhile futhi aphumelelayo kakhulu - intambo yokusika (i-cardio) ne-dumbbells (ukulayisha amandla).
Ukuzivocavoca
1. Ukufudumala:
- mahi izandla phambi kwesifuba nangemuva;
- ukujikeleza kwesiyingi kwezandla phambili nangemuva;
- sidonsa imilenze - siguqa umlenze emadolweni bese sifinyelela emagodini ngezandla zethu, siphindela emlenzeni wesibili;
- ukuhlaselwa - ukuphuka phansi bese wenza imiqulu;
- ukugxuma.
2. Senza zonke izivivinyo zokuphindaphinda izikhathi ezingu-10 - ngokulandelana, ngokulandelana, ngaphandle kokuphumula. Thatha izithundu ezandleni zakho, ugobe izingalo zakho ezinhlangothini bese ugcina ama-dumbbells emazingeni ehlombe. Senza ukugcoba futhi sikhuphuka siphakamisa izandla zethu nge-exhalation.
3. Siya phambili, gxila ekuqambeni amanga nama-dumbbells ezandleni. Senza i-traction esitezi esingaphansi kwesaziso, ukuphumula ngezandla ngokuhlukile.
4. Sibuyela esimweni sokuma, imilenze emibili ndawonye, sithele phambili - izandla ezinama-dumbbells zilula izinyawo, enye yemilenze iphakanyiswa phansi. Imilenze ehlukile.
5. Sishiya esinye isilwane, siye phansi, umlenze wesokudla ugobile, ngakwesokunxele sithungwe, ingalo yangakwesokudla ene-dumbbell inwetshiwe phezu kwekhanda, ngakwesobunxele esiswini. Senza ukukhuphuka emzimbeni futhi sidonsa phezulu.
6. Sishiya lesi sidumbu, siphume ubude ngokuhlakazeka.
7. Thatha intambo - gxuma.
8. Yenza umsebenzi wokuzivocavoca 5 ohlangothini lwesibili.
9. Bese uphinda imizamo 6, 7, 8 kumbuthano wesibili.