Ukuqeqeshwa kweCardio ekhaya kuyindlela enhle kakhulu yokulahlekelwa isisindo ngokushesha futhi ngempumelelo, ukuthuthukisa ukukhuthazela, ukuqinisa imisipha, ukuthuthukisa umzimba nakho konke lokhu - ngokuphelele mahhala! Into ejabulisayo kakhulu yukuthi ukuqeqeshwa kwe-cardio akudingekile ukuthenga ama-simulators abizayo nezinye izinto zokusebenza. Kungenzeka ukuthi ukwenze futhi izindlela ezingalungile, ongazange ucabange ukuyisebenzisa ngokuphumelelayo.
Ukuzivocavoca kweCardio ekhaya
Ukuzivocavoca kwe-Cardio ekhaya akukhangisi nje kuphela ukusebenza kwabo okuphezulu, kodwa futhi ngoba bahlukene kakhulu. Unganika umzimba wakho umthwalo odingekayo, ngenkathi ungabheki nesithukuthezi kanye ne-monotony!
Ngakho, ikhaya le-cardio lingabandakanya izinto ezilandelayo:
- ukugijima izitebhisi (yenza okungenani imizuzu engu-10, wehla kangcono ku-elevator);
- ukujikijela phambili ngobude emilenzeni emibili, uzama ukunqoba ibanga eliphakeme (hhayi ngaphansi kwemizuzu engu-5-7 ngokulandelana njalo njalo - emasakeni);
- egijima endaweni ene-high hip lift (okungenani imizuzu engu-10 ngesivinini esikhulu);
- yenza i-classic lunge phambili. Shintsha imilenze yakho ngokuzuma. Phinda okungenani imizuzu engu-5.
Izikhathi ezinjalo ze-cardio kufanele zenzeke ngejubane elijulile, ngenxa yalokho umphumela oyifunayo uzuzwa - umoya osebenzayo wamapayipi, ukuqinisa uhlelo lwe-cardiovascular and fat burning.
I-cardio ephakathi
Ukuqeqeshwa okungcono kakhulu kwe-cardio yokulahlekelwa isisindo kuyinto, yebo, ukuqeqesha isikhathi. Okuyinhloko yukuthi uhamba ngomunye uhlobo lwe-cardio-load komunye, kuyilapho ungashiyi nhlobo isikhathi sokuphumula.
Ukuhluka okuvelele kokuqeqeshwa kwe-cardio kwesikhathi:
- Okokuqala, ngokuhamba okusheshayo, gxuma ama-2 amaminithi ngentambo, hhayi emilenzeni emibili, futhi ugxume ngomlenze ngamunye ngokuhlukile.
- Yenza ukuqhuma kusuka kolunye uhlangothi, ngenkathi uzama ukukwenza ngokushesha ngangokunokwenzeka. Futhi kungakapheli imizuzu emibili.
- Yenza ukuqhuma phambili-emuva, uphonsa omunye noma omunye umlenze. Phinda izikhathi ezingu-12.
- Nakulokhu, gxuma ngentambo emizuzu emibili ngesivinini esisheshayo.
- Yenza ukuhlaselwa okuchazwe ngenhla ngokushintsha kwemilenze ekujuleni kwemizuzu emibili.
- Sukuma uqonde, izandla zakho zisezikhaleni. Uma usuka, fakaza imilenze yakho ebubanzi bamahlombe akho, usakaze izingalo zakho ezinhlangothini. Enye iyanqamuka emuva endaweni yokuqala. Phinda izikhathi ezingu-20.
- Phinda uzungeze ngentambo imizuzu emibili ngesivinini esisheshayo.
Umculo ojabulayo, othokozayo uzokusiza ukuba ulahleke kwisigqi. Uma uphinda lokhu kuqeqesha izikhathi ezintathu ngesonto, uzobona ukuthi ulahlekelwe isisindo ezinsukwini ezingu-15-20!