Ukuze ulahlekelwe isisindo futhi ubheke omncane futhi omuhle, udinga ukuzivocavoca okusebenza kahle. Unethuba lokukhetha isifundo okuzokwenza wena. Incazelo yale mithwalo yukuthi imisipha iqoqa amandla ngenxa ye-oxygen oxidation ye-glucose. Ukuzivocavoca kwamafutha okushisa kuhlanganisa: ukugijima, ukubhukuda, ukudansa , ukuhamba ngebhayisikili, i-roller skating, intambo yokuqhayisa nokunye okunjalo.
Izimo eziningana zokuthola umphumela omuhle
- Kubalulekile ukuba njalo futhi ukwandise njalo inani lokuqeqesha. Inketho ekahle ukukwenza nsuku zonke.
- Isikhathi sokufunda akufanele siphele imizuzu engaphansi kwengu-30, kungcono ukukhulisa isikhathi eside sokuqeqeshwa.
- Ungakhathazeki ngokwakho, ngoba umsebenzi wakho unamandla kakhulu, kodwa awusebenzi ukusebenza nokugqoka.
- Khetha isifundo lapho uzothola injabulo enkulu, bese umzimba we-aerobic wokulahlekelwa isisindo uzoba lula nakakhulu futhi uyathandeka kuwe.
Uma unamasilayisi ekhaya noma isikhala esanele ukuze ugxume ngentambo, ungenza izivivinyo ze-aerobic ekhaya. Manje, ake sibheke uhlobo ngalunye lomsebenzi ngokuningiliziwe.
- Ukugijima . Ukushiswa kwamafutha kwenzeka ngenxa yomoya, okwandisa izinga lokujikeleza kwegazi emzimbeni. Isifundo kufanele sihlale okungenani imizuzu engu-40. Zama ukuhamba ngaphezulu, futhi uma kungenzeka ukugijima. Ngenxa yalokhu, umzimba wakho uzohlala unesimo esihle.
- Ukubhukuda . Lokhu akukona nje ukuvivinya umzimba okunamafutha kakhulu , kodwa futhi nokuzivocavoca okukhulu ukugcina inhliziyo, umgogodla kanye namajoyini esimweni esihle kakhulu. Umsebenzi onjalo kufanele ugcine cishe amaminithi angu-50.
- Amanzi aerobics . Ukuzivocavoca okukhulu kwe-aerobic esiswini, okusizayo hhayi nje ukuzigcina uqobo ngendlela ehle kakhulu yezemidlalo, kodwa futhi nokuthuthukisa isimo sakho sengqondo ngisho nokuqeda ukucindezeleka. Ukuzivocavoca okunjalo kwenziwa ngokucophelela ngaphansi kokuqondiswa komqeqeshi, ngubani ongakuthuthukisa isakhiwo somuntu ngamunye.
- Ukugibela ibhayisikili . Lapha, kufanele wazi ukuthi uzothola umphumela odingekayo kuphela uma ushayela ngesivinini esiphezulu noma ekukhuphukeni. Kuphela ngaphansi kwalesi simo uzolahlekelwa yiziphilogram ezingaphezulu. Ukuzivocavoca okunjalo kuzoqinisa imilenze yakho, engeke isabe ukhamba ukuhamba ibanga elide.
Imithi ngayinye ye-aerobic engenhla yamafutha okushisa izonikeza umphumela oyifunayo kuphela ngokuqeqeshwa okuthuthukisiwe, futhi yini ngempela oyikhethayo.