Abantu abaningi bafuna ukuzivocavoca ukuze balahlekelwe yisisu. Izibonelo zokuzivocavoca ezingasiza ukunciphisa amafutha esiswini ama-jump squats, ama-Russian twist, ama-crunches ahlehlayo, namapulangwe. Ukuze uthuthukise ukushiswa kwamafutha futhi uthuthukise isimo somzimba, lezi zivivinyo kufanele zenziwe ngokuqina okuphakathi nendawo, okuzophakamisa ukushaya kwenhliziyo yakho futhi kuqinise imisipha yakho yesisu.
Kulesi sihloko sizokutshela ukuthi yiziphi izivivinyo best ukulahlekelwa isisu nokuthi uzenze kanjani.
Izici okufanele zicatshangwe
Ungenza lezi zivivinyo ukuze ulahlekelwe amafutha esisu ekhaya izikhathi ezintathu kuya kweziyisihlanu ngesonto, futhi kubalulekile ukuqala ngokufudumeza imizuzu eyi-10 yemisebenzi ye-aerobic efana nokugxuma intambo noma ukwenza ojeke bokugxuma kanye nokweqa inkanyezi.
Kanye nokuzivocavoca, kubalulekile ukuthi le nqubo ihambisane nokudla okunomsoco okunciphisa ukudla okugayiwe okunoshukela omningi. Ngaphandle kwalokho, Ukwandisa ukusetshenziswa kwezithelo nemifino kubalulekile ukukhuthaza ukwehla kwesisindo nokugwema umphumela wokubuyela emuva.
Ukuzivocavoca okungcono kakhulu kokulahlekelwa isisu
IBurpee
I-Burpee iwukuzivocavoca okulula, okugcwele umzimba okungenziwa ngaphandle kwanoma iyiphi into, okwenza ifaneleke noma yikuphi. Lo mnyakazo uyasebenza umhlane, isifuba, imilenze, izingalo nezinqe, okunomthelela ekwandeni kwamafutha kanye nokuncipha kwesisindo ngenxa yezindleko zayo ezibalulekile zamandla.
Yima imilenze yakho ihlukaniseke ububanzi behlombe. Gxilisa umzimba wakho phansi, ubeke izinyawo zakho emuva futhi wehlise i-torso yakho ngenkathi uzisekela ngezandla zakho. Gcina indawo yepulangwe, uqinisekisa ukuthi isifuba sakho namathanga athinta phansi. Phakamisa umzimba wakho ongaphezulu, welula izingalo zakho phezulu futhi ugxume kancane ngenkathi welula izingalo zakho uzibheke ngaphandle.
Zama ukwenza amasethi ama-3 wama-burpees ayi-8 kuye kwayi-12, ukwenza isiqiniseko sokugcina ijubane elingaguquki kulo lonke umsebenzi ukuze usheshise imiphumela. Phumula iminithi elingu-1 ngemva kwesethi ngayinye.
Ukuhamba ngebhayisikili emoyeni
Ibhayisikili eliphakathi emoyeni liyinguqulo eguquliwe yokuqeqeshwa kwesisu ehlanganisa i-trunk ne-hip flexion kanye nokujikeleza kwe-trunk ukuthuthukisa amandla esisu.
Lala ubheke phansi. Phakamisa imilenze yakho ngenkathi ugcine umhlane wakho uphansi. Lingisa ukunyakaza kokuhamba ngebhayisikili izinyawo zakho ziphakanyisiwe. Njengoba idolo lakho langakwesokudla lisondela esiswini sakho, lithinte ngezandla zakho ngemuva kwekhanda lakho bese uphinda isenzo ngedolo lakho lesokunxele njengoba lisondela.
Okuhle ukwenza uchungechunge olu-4 lwalo msebenzi uze ufinyelele isamba sokuphindaphinda okungu-30, ukwenza isiqiniseko sokugcina isikhathi sokuphumula esiyiminithi elingu-1 phakathi kwesethi ngayinye. Hlala ukhumbula ukugcina umgogodla wakho uqondaniswe ukuze ugweme ubuhlungu emuva.
umqansa
Umqwali ophambanayo ukhuphula izinga lokushaya kwenhliziyo yakho ngenxa yokuqina kwawo okuphezulu, okuwenza aphumelele ekushiseni amafutha ngenkathi uqinisa isisu sakho futhi uqinisa imisipha yakho yesisu.
Beka izandla zombili phansi. Hlala ku-tiptoe ngenkathi ugcina umzimba wakho uqondile. Letha umlenze owodwa phambili ubheke engalweni ephambene, imilenze ishintshana njengoba uqhubeka nomsebenzi. Kunconywa ukwenza lo msebenzi ochungechungeni olu-4, ngalinye lihlala iminithi elingu-1 ngaphandle kwamakhefu. Ngemva kokuqeda umzuzu, phumula imizuzwana engu-30 ngaphambi kokuqala isethi elandelayo.
I-abs ephelele
Ukuzivocavoca kwesisu kugxile emisipha yesisu esiphezulu, okusiza kokubili ukuchaza nokunciphisa ukhalo.
Qala ngokulala phansi phezu komata noma umata. Gobisa amadolo akho ngenkathi ugcina izinyawo zakho ziphansi phansi, uzibeke eduze nangemuva kwamathanga akho ngangokunokwenzeka. Bese, Beka izandla zakho ngemuva kwekhanda lakho bese uphakamisa i-torso yakho, uqinisekise ukuthi ikhanda lakho lithintana nedolo lakho.
Esikhundleni sokuncika emhlane wakho, kufanele uhlanganyele imisipha yakho yesisu kulo msebenzi; Ngakho-ke, kubalulekile ukugcina umhlane wakho uqondile kulo lonke umsebenzi. Kuyancomeka ukwenza amasethi ama-4 ezimpinda ezingama-30, noma eziningi ngangokunokwenzeka.
Jump squat
I-jump squat ayihlanganisi nje kuphela imisipha yesisu, kodwa futhi ihlose ama-glutes, i-back back kanye nama-hamstrings, okusiza ekunciphiseni amafutha esiswini.
Izinyawo zakho zihlukene ngobubanzi behlombe, sukuma. Qiniseka ukuthi umhlane wakho uhlala uqondile futhi isisu sakho siqinile. Yehla ngobumnene ngokuguqa amadolo akho, uncikise umzimba wakho kancane phambili futhi uphushele izinqe zakho emuva, njengokungathi usuzohlala esihlalweni. Qhubeka wehlisa kuze kube yilapho amadolo akho enza i-engeli engu-90º, uqinisekisa ukuthi awanwebeki ngale kwezinzwane zakho. Gqugquzela umzimba wakho phambili ngokugxuma, uqinisekise ukuthi uyayilula ngokugcwele imilenze yakho futhi ugcine izinyawo zakho amaintshi ambalwa ukusuka phansi. Izingalo zakho kufanele zihlale emaceleni akho.
Phinda wenze ama-squats futhi wenze amasethi ama-3 wezimpinda eziyi-10 kuye kweziyi-15, ushiye umzuzu wokuphumula phakathi kwesethi ngayinye.
Lapho wenza lo msebenzi, kubalulekile ukugcina isisu sinqanyuliwe futhi kufanele kuqashelwe ukulungiswa komgogodla ukuze ugweme ukulimala. Ukwengeza, ukulawula ukuphefumula kubalulekile, njengoba ukuhogela kwenzeka ngesikhathi sesigaba sokuguquguquka kanye nokuphefumula ngesikhathi sesigaba sokuguquguquka.
Ukuzivocavoca kwe-Cardio ukunciphisa amafutha esiswini
Ukufaka izivivinyo ze-aerobic ohlelweni lokuqeqeshwa kuyindlela enhle yokunciphisa amafutha esiswini, njengoba kuthuthukisa umzimba, Bandisa izinga le-cardiorespiratory futhi bakhuthaze ukushiswa kwekhalori okukhulu. Phakathi kwezinhlobo zokuzivocavoca kwe-aerobic ongazikhetha ukusiza ukushisa ama-calories amaningi futhi ulahlekelwe isisu sine:
- Hambani
- Gijima
- Bicicleta
- Intambo yeqa
- Yeqa izikhathi
- Ukuzivocavoca kwe-Elliptical
Kubalulekile ukuthi ukujima kwe-aerobic kugadwe uchwepheshe oqeqeshiwe wezemfundo, ongancoma izinketho ezifanele kakhulu kanye namazinga okuqina ngokusekelwe emigomeni yomuntu ngamunye kanye nemikhawulo.
Ngithemba ukuthi ngalolu lwazi ungafunda kabanzi mayelana nokuthi yiziphi izivivinyo ezingcono kakhulu zokulahlekelwa isisu.