I-Aerobics Ukunciphisa ekhaya

Ukuba awunayo ixesha lokubhalisa kwindawo yokuzivocavoca kwaye uya rhoqo ekusebenzeni, unokwenza i-aerobics ukulahlekelwa isisindo ekhaya.

Izinzuzo ze-Aerobics

1. Uqeqesho olunjalo luyakwandisa ukunyamezela , kwaye konke kukubonga ngokunyuka kwindleko yegazi kunye nenani le-oksijini emzimbeni.
2. Amasipha aqiniswa kakhulu. Oku kubangelwa uqeqesho olunzulu ngumdaniso we-aerobics, njengoko ngexesha loqeqesho livelisa i-calcium.
3. Ukulinda kwexesha lobomi kwanda, kwaye konke kukubonga ngokunyuka kwimiqulu yemiphunga, kwaye ngoko ke ixabiso le-oksijini.
4. Ukunyuka kwe-aerobics yokulahleka kwesisindo kukuchaphazela intliziyo. Ngethuba loqeqesho, inani leenkontileka zentliziyo landa, kwaye ngenxa yoko, igazi elininzi lingena.
5. Ithintela ukubonakala kwe-atherosclerosis, nayo yonke into, kuba izinga le-cholesterol linciphisa.
6. I-Aerobics inceda ukuqeda uxinzelelo kunye nokuphucula imizwa.

Ziziphi iindlela zokukhetha?

1. Ukuhamba. Inketho elula kakhulu, efanelekileyo nakwabasetyhini abangakaze babandakanyeke kwimidlalo. Yazi nje ukuba kuya kuthatha ixesha elide ukuhamba. Inani leeseshoni zoqeqesho oluyimfuneko ngeveki 5. Ubude bexesha loqeqesho luyimitha engama-45. Isantya sokuhamba ukulahleka kwesisindo kufuneka sikhawuleze, kuphela kule meko uza kuba nethuba lokunciphisa umzimba.
2. Ukugijima. Wena, kunjalo, unokusebenza kwindawo leyo, kodwa kungcono ukuphuma epakini uphinde ufunde emoyeni omtsha. Ngaloo ndlela, uya kuzalisa umzimba nge-oksijini kwaye uphucule umsebenzi wentliziyo.
3. Ukukhwela ibhayisekile. Kuboniswe ukuba ngezifundo ezinzulu ngeyure eli-1 ungalahlekelwa ngu-500 cal cal. Kukho iindlela ezi-2 zokuqeqesha: ukusebenzisa umzulisi okanye ukukhwela ibhasikidi kwisitrato. Qala ngamaxesha ambalwa ngeveki, kwisiqingatha seyure, kwaye ekugqibeleni ukwandise ubude kunye nobunzima bokuqeqeshwa. Ukuzivocavoca okunjalo kuya kukunika iimfonto ezinqabileyo kunye nemilenze emihle. Isikhundla esilungileyo - siphula izikhwelo ezivela esihlalweni kwaye usebenze kuphela ngeenyawo zakho.
4. Umdaniso we-aerobics ukulahlekelwa ubunzima ekhaya. Olu hlobo loqeqesho aluyikunceda nje ukuba ulahlekelwe isisindo, kodwa kwakhona luphakamisa isimo sakho sengqondo kwaye sichaphazele isimo sengqondo, ngokubanzi. Ukongeza, uya kuphucula umsebenzi wakho wezempilo kunye nentliziyo. Ukudansa kunceda ukwakha i-posture enhle kwaye uphucule iplastiki. Ubuncinane bexesha lokuqeqeshwa ubuncinane iyure, kwaye ubukhulu bama-5 ngeveki.
5. Nyathela i-aerobics yokulahlekelwa ubunzima ekhaya. Kulezi zifundo udinga ukuthenga isinyathelo esikhethekileyo kwisitolo sezemidlalo. Ukusebenza okunjalo kuya kuphucula isibalo sakho, yenza iinqumlo zakho kunye neenqabana ezinqabile kakhulu kwaye zihle. Ukuze uthole umphumo obalaseleyo, yenza malunga neyure.
6. I-aerobics yamandla ukulahleka kwesisindo. Unceda ngokugqithiseleyo ukulahla iipounds. Kulo qeqesho kufuneka kubandakanye oku kulandelwayo okulandelayo: izikwere, iindiza ezihlukeneyo, i-push-ups, i-pull-ups, intlambo, njl.

Yinkimbinkimbi elula kubaqalayo

1. Naluphina uqeqesho kufuneka luqale ngokufudumala kunye nokuphela ngokuzivocavoca.
2. Ukwenza ulunqabile lube luhle kwaye luhle, sebenzisa i-hula hoop, ekufuneka iguqulwe ubuncinane imizuzu eyi-10.
3. Ukunciphisa inani lezinqamlezo, yenza i-thrust, ngokunye kunye nomlenze ngamnye. Ukuphindaphinda ama-40.
4. Thatha iidumbs kwaye wenze ama-squats kunye nemithambeka. Ndiyabulela umthwalo, umphumo uphuculo kakhulu.
5. Yima kwi-bar kwaye ngokunye ubenokutsala imilenze yakho esifubeni, uyenze ngohlobo lwee-jumps.
6. Yenza nawuphi na umsebenzi owenziwe kumaphephandaba. Ungasebenzisa inguqulo yeklasi okanye eyinkimbinkimbi.

Khetha uhlobo oluthe lwamkelekileyo kunye nolunempumelelo lwe-aerobics yokulahleka kwesisindo. Ukwenza rhoqo, uya kuphelisa ubunzima obuninzi kwaye ufumane ubungqina obuhle kwaye buncinane.