Ukuhlanganisa i-cardio nokuqeqeshwa kwamandla kuyimfihlo yomzimba onempilo, ochazwe kangcono, kepha Yini ochwepheshe abayelulekayo uma kukhulunywa ngokuthola okuningi ngesikhathi esisichitha siphakamisa izinsimbi?
Ukuma kubaluleke kakhulu kunenani lezimpinda ngisho nesisindo esisuswe. Ukuqinisekisa ukuthi usesimeni esifanele, cabanga ukuma phambi kwesibuko ngenkathi wenza ukuqeqeshwa kwamandla.
Ukuqeqesha njalo kubalulekile ukuthola imiphumela ethokozisayo. Into ebaluleke kakhulu wukwenza okungenani izikhathi ezintathu zamasonto onke eziphakathi kwemizuzu engama-40 nehora eli-1, nokuthi lokhu kwehlukile futhi kuyalinganiselwa. Ukuqinisa ingqikithi, kufanele usebenze emuva kwakho ezingeni elifanayo ne-abs yakho.
Uma ufuna ukonga isikhathi ngenkathi ukwandisa inani lamakhalori ashisiwe, ngena ungene sebenza amaqembu emisipha amabili aphikisanayo ngasikhathi sinye. Isibonelo, sebenzisa ama-biceps akho ngama-dumbbells ngenkathi wenza ama-squats. Elinye iqhinga ukushintsha kusuka kokuzivocavoca kwesinye uye kwesinye ngokushesha futhi ngaphandle kokuphumula.
Ungazikhawuleli kuma-dumbbells, njengoba kungaholela ekubhorekeni. Qhubeka uhlole yonke enye imishini ejimini eyenza amalungu ayo athole ukuqeqeshwa ngamandla, njengamabhande wokumelana, ama-kettlebells noma amabhola emithi.
Khumbula lokho ukuzivocavoca umzimba (lapho kusetshenziswa khona isisindo somzimba wakho) kunikela ngemiphumela engcono kuma-calories avuthayo kunama-dumbbells. Okusebenza kakhulu ukuvivinya umzimba okusebenza umzimba wonke ngasikhathi sinye, njengama-push-ups.
Khumbula lokho kumele uzwe ukukhathala emisipheni lapho uqeda ukuzivocavoca. Ukufeza lokhu, unganqikazi ukugcina izisindo ezimbili noma ezintathu zosayizi ohlukile esandleni ukuze ukwazi ukufaka isisindo esengeziwe ochungechungeni ngalunye futhi udlale ngejubane (ukuphakamisa nokwehlisa ngokunensa), kanye nokwandisa inani lokuphindaphinda okushiwo uhlelo lwakho uma kunesidingo.
Ukuthatha izinsuku zokuphumula akulona uphawu lobuthakathaka, kepha ubuhlakani. Futhi kuyimfihlo yokuthi imisipha ilulame futhi iqine. Isibonelo, uma wenza izingalo ngoMsombuluko, ngoLwesibili sebenzisa imilenze yakho.