Ukuze ulahlekelwe isisindo kwaye ujonge i-slim nehle, udinga ukuzivocavoca. Unethuba lokukhetha isifundo esiya kulungile kuwe. Inentsingiselo yale mithwalo kukuba iimfumi ziqokelela amandla ngenxa ye-oxygen oxidation ye-glucose. Umzimba wokutshisa ioli uquka: ukugijima, ukubhukuda, ukudansa , ukuhamba ngebhayisikili, i-roller skating, intambo yokuqhawula kunye nokunye okunjalo.
Iimeko ezininzi zokufumana umphumo omhle
- Kubalulekile ukuba rhoqo kwaye kwandiswe rhoqo inani lokuqeqesha. Inketho efanelekileyo kukuba usebenze imihla ngemihla.
- Ixesha leemfundo akufanele lihlale lingaphantsi kwemizuzu engama-30, kukulungele ukwandisa ixesha loqeqesho.
- Musa ukuzikhupha, ngokuba umsebenzi wakho uninzi kakhulu, kodwa ungasebenzi kwiingubo kunye nokulila.
- Khetha isifundo apho uya kufumana ulonwabo olukhulu, kwaye uvavanyo lwe-aerobic lokulahleka kwesisindo luya kuba lula ngakumbi kwaye lunomdla kuwe.
Ukuba unemimoya yesikhombisi ekhaya okanye indawo eyaneleyo yokuzula ngentambo, unokwenza izivivinyo ze-aerobic ekhaya. Ngoku, makhe sibone uhlobo ngalunye lomsebenzi ngokubanzi.
- Ukuqalisa . Ukutshiswa kwamafutha kwenzeka ngenxa yomoya, okwandisa izinga lokujikeleza kwegazi emzimbeni. Isifundo sifanele sigcine ubuncinane imizuzu engama-40. Zama ukuhamba ngaphezulu, kwaye xa kunokwenzeka ukugijima. Siyabulela oku, umzimba wakho uya kuhlala uhlala kakuhle.
- Ukubhukuda . Oku akukona nje umsebenzi ogqithiseleyo we-aerobic wokutshisa amafutha , kodwa kunye nokuzilolonga okukhulu ukugcina intliziyo, umlenze kunye namalungu amanqanaba afanelekileyo. Umsebenzi ololo hlobo kufuneka ugcine malunga nemizuzu engama-50.
- Amanzi aerobics . Umzimba omkhulu we-aerobic kwisisu, asinceda nje ukuzigcina ngendlela efanelekileyo kakhulu yezemidlalo, kodwa nokuphucula indlela ovakalelwa ngayo kunye nokuphelisa uxinzelelo. Ukuzivocavoca okunjalo kwenziwa ngokucwangcisiweyo phantsi kolawulo lomqeqeshi, ngubani onokukuhlakulela ukuba ube yinkimbinkimbi.
- Ukukhwela ibhayisekile . Apha, kufuneka wazi ukuba uya kufezekisa impembelelo efunekayo kuphela xa uqhuba ngokukhawuleza okanye ukukhuphuka. Kuphela phantsi kwaloo mqathango uza kulahlekelwa loo mapaundi angaphezulu. Ukuzivocavoca okunjalo kuya kuqinisa imilenze yakho, engayi kusaba ukuhamba umgama omde.
Ngamanye ama-exercises aerobic angentla okutshisa amafutha aya kunika umphumo oyifunayo kuphela ngoqeqesho oluphuculweyo, kwaye yiyiphi isigqibo ozenzayo.