Abantu abasebenza ejimini ngokuvamile bangahlukaniswa izigaba ezimbili
Olunye uhlobo uhlobo lwamandla
Esinye yilabo abanciphisa amafutha ku-treadmill
Akunakuphikwa
Ukugijima kuphumelela ngempela ekulahlekelweni kwamafutha
Kodwa kukhona umnyakazo
Ingase ilahlekelwe amafutha ngaphezu kokugijima
Ukweqa Intambo
1
I-Aerobic Exercise Esebenza Kakhulu
Uma ushesha ngokwanele, umphumela wentambo yokugxuma imizuzu emi-5 ungafinyelela umphumela wokugijima uhhafu wekhilomitha ukuya kwikhilomitha elilodwa.
2
Umnyakazo Ongawulahli Umphumela Wawo
Noma ngabe uzivocavoca izinsuku eziyisithupha ngesonto noma ubukade ungakaze uzivocavoce inyanga yonke, ukweqa intambo kuyinselele kakhulu kuwe.
Uma ungumuntu osaqalayo, kunconywa ukuthi uqale ngemizuzu emihlanu yokuqeqeshwa bese wengeza imizuzu emibili ngesikhathi, kuye ngezinga lokufaneleka kwakho, noma uthathe isikhathi osidingayo ukuze usingeze.
3
Ingasetshenziselwa Ukuqeqesha Umzimba Wonke
Ukweqa izintambo akuyona nje indlela elula neyongayo yokuqeqesha;ingasetshenziswa futhi ukwenza imidlalo ehlukahlukene.
Uma ufuna ukujwayela amathanga, ungenza amaphaphu noma ama-squats;uma ufuna ukujwayela imisipha yesisu, ungakwazi ukugxuma ngezinyawo zakho futhi uphakamise amadolo akho esiswini sakho;uma ufuna ukuzilolonga amathole noma izingalo, ungashwiba...
4
Gxila kakhulu
Ukweqa ngezintambo kuhlukile kwezemidlalo ejwayelekile.Umzimba wayo oyinhloko uyintambo, ngakho-ke kufanele ugxilise ingqondo futhi ucabange ngalokho okwenzayo ngesikhathi sokuzivocavoca.Ngeke ube nokunganaki njengokugibela ibhayisikili noma umshini wokunyathelisa!
5
Okubangela Ukwenyuka Ngokushesha Kwenhliziyo
Kubaqeqeshi bamandla, intambo yokweqa ingasetshenziswa njengokuphumula kweqembu ngalinye lokuqeqeshwa kwamandla, nokweqa okungu-100 njengeyunithi.Njengoba ukweqa kungasiza ukwandisa izinga lokushaya kwenhliziyo, kuhlanganiswe nokuqeqeshwa kwamandla phakathi kwabo, ngale ndlela ungashisa amafutha ngenkathi uqeqesha imisipha!
1Ingabe ukweqa kwenza imilenze ibe mikhulu?
Njengomsebenzi wokuqhuma, ukweqa intambo kuyayishukumisa imisipha yomlenze.Ezigabeni zokuqala zokuzivocavoca, imisipha ingase iminyene, ivuvuke, futhi iqine ngenxa yokuvuselela ngaphambi kokuba amafutha "ome", okwenza kube nenkohliso yokuthi uma uvivinya umzimba kakhulu, imilenze iyaqina.
Ngakho-ke ngemva kwentambo ngayinye yokweqa, zama ukuphumuza umzimba wakho futhi wenze ukwelula umlenze omuhle.Ngokunamathela isikhathi eside kwinqubo yokunciphisa amafutha, uzothola ukuthi imilenze izoba yinhle kakhulu.
2 Ingabe intambo yokugxuma ilimaza idolo lakho?
Uma kuqhathaniswa nokugijima, intambo efanele yokweqa inomthelela omncane emadolweni, futhi inomphumela omuhle wokukhuthaza ekusheshiseni, ukuma, ikhono lokulinganisa, ukusebenzisana nokuguquguquka komzimba.
Ukweqa intambo kungenza imisipha yethole iqhume kakhulu, kwenze imicu yemisipha yethanga nezinqe iqine.
Ukuma okulungile: Gxumela ezinzwaneni (i-forefoot) futhi uhlale kahle.
3 Ibaphi abantu abangafanele ukweqa intambo?
Ubungqabavu bomzimba obubuthakathaka futhi awuzivocavoci iminyaka;baba nokulimala emadolweni;ukukhuluphala ngokweqile, BMI ＞ 24 noma ngisho＞ 28;Amantombazane kufanele agqoke izingubo zangaphansi zezemidlalo.
