Ukuthatha inxaxheba kwinkqubo yokuzilolonga rhoqo kunokukunceda ukhusele isifo sentliziyo ngelixa ukwanceda imizamo yakho yokugcina okanye ukunciphisa umzimba. Nangona kunjalo, awunyanzelekanga ukuba unike ispandex kunye nentloko kwiklasi yeJazzercise ukuze ufumane izibonelelo zomthambo we-aerobic. Cinga ngale mizekelo yokuzivocavoca i-aerobic kunye nendlela abanokuhlangabezana ngayo neenjongo zakho zempilo kunye nokuqina.
Ukukhetha iNkqubo yokuzivocavoca iAerobic
Ngaphambi kokuba ubethe i-treadmill okanye ujoyine iklasi yokujikeleza, ufuna ukuqiniseka ukuba inkqubo oyikhethayo yeyenye oza kuthi unamathele kuyo. Ukuba ungumntu onentlalontle, unokufuna ukukhetha iqela lokuzilolonga okanye uzibophelele kwinkqubo yokuhamba nabahlobo. Ukuba uneengxaki zokudibanisa, unokufuna ukuqaphela ukungazenzi ubunzima njengokudada okanye ukuhamba ngebhayisikile. Khetha into eza kukugcina uxakekile kwaye ucelomngeni. Usenokufuna nokutshintsha indlela oqhele ukwenza ngayo rhoqo ukuze uncede ukukruquka. Khawukhumbule nje - inkqubo efanelekileyo kakhulu yokuzivocavoca i-aerobic yinto oya kubambelela kuyo.
Amanqaku afanelekileyo- Ukuzivocavoca kweyona Mpembelelo iphantsi
- Ukuzivocavoca emanzini
- Imifanekiso yaBantu Abenza Imithambo
Ukuzivocavoca umzimba kweAerobic
Iifom ezinefuthe eliphantsi lokuzivocavoca i-aerobic zikuvumela ukuba ugcine unyawo olunye ekunxibelelaneni nomhlaba ngalo lonke ixesha. Olu hlobo lokuzilolonga linciphisa ukungqisha okanye ukubetha emathanjeni nakumalungu. Ukuzivocavoca okunempembelelo ephantsi kuluncedo ngakumbi kubantu abaneengxaki zethambo kunye nokudibanisa okanye abantu abaqala nje inkqubo yokufunda. Ngelixa ukutyeba kakhulu kunye nokutyeba ngokuqinisekileyo akunakupheleliswa ekwenzeni impembelelo ephantsi ye-aerobics, ngamanye amaxesha ezi ndlela zokuzilolonga zikhululekile, ngakumbi ekuqaleni kwenkqubo yokuzilolonga. Makhe siqwalasele le mizekelo ilandelayo yeempembelelo zokuzilolonga kweerobic kunye nokuqikelelwa kwabo ngeyure enye yeekhalori zokutshisa ibhinqa elili-150.
Imilenze yokuqubha
Ukuzilolonga emzimbeni wamanzi kunciphisa kakhulu ifuthe kumathambo, kumalungu nakwizihlunu. Ungacingi ukuba oku kuthetha ukuba ukuzilolonga kuya kuba lula, nangona kunjalo. Iyure ye-Freestyle-intensity freestyle iyakutshisa malunga neekhalori ezingama-476, ngelixa ukuqubha ngamandla kuya kutshisa ii-calories ezingama-680 ngeyure.
Ukuqubha
Ukuhamba Amanzi okanye ukubaleka
Ukuba uyakuthanda ukuhamba okanye ukubaleka, kodwa ubekiwe ngengozi, zama ukuthatha inkqubo yakho echibini! Iyure yokubaleka kwamanzi iya kutshisa malunga ne-500 ukuya kwi-600 yeekhalori, ngelixa iyure lokuhamba kwamanzi liya kutshisa phakathi kwe-300 kunye ne-500, kuxhomekeke kwinqanaba lakho lokuqina. Isitshixo kukuhambisa iingalo kunye nemilenze ngesantya esilinganayo oya kubahambisa emhlabeni. Uya kufumanisa ukuba ukunganyangeki okubonelelwa ngamanzi kuya kulonyusa izinga lokubetha kwentliziyo yakho, ngaphandle kwempembelelo enefom yale mithambo.
IAerobics yaManzi
Zininzi iindlela ezahlukeneyo zamanzi e-aerobics, ukusuka emanzini anzulu ukuya kumanzi angenzulu kunye nokuqina okuphezulu ukuya kubunzulu obuphantsi, ke unokulindela ukubona umahluko omkhulu kwiikhalori ezitshisiweyo phakathi kweeklasi. Kwiklasi yemveli, yamodareyitha yokuqina kwamanzi, i-150-lb yomfazi inokulindela ukutshisa malunga ne-272 yeekhalori ngaphezulu kweyure.
Ukuhamba ngebhayisikile (ngaphakathi okanye ngaphandle)
Inani leekhalori ozitshisayo ngexesha lokuhamba ngebhayisikile ziya kwahluka ngokuhambelana nesantya sakho, umhlaba kunye nenqanaba lokuqina. Ukukhwela ibhayisekile ngokuphakathi kuya kutshisa malunga neekhalori ezingama-476 ngeyure. Ukuba uyazityhala, ungatshisa ii-calories ezingama-850.
Ukuhamba ngebhayisikile
Ukuqengqeleka
I-Rollerblading yindlela eyonwabisayo kunye nefuthe lokuzilolonga eliqhushumisa iikhalori ngokukhawuleza. Gcina nje ukhumbula ukuba i-rollerblading ikwafuna inqanaba eliphezulu lokulinganisa kunye nolungelelwaniso, ke unokufuna ukusebenza kolu hlobo lwesiqhelo ukuba uqala inkqubo yokuzivocavoca. Iyure ye-rollerblading inokutshisa naphi na ukusuka kwiikhalori ezingama-336 ngeyure yokuhamba ngokuzonwabisa ukuya kwi-calories ezingaphezulu kwe-1 000 ngeyure kwisantya esomeleleyo.
Umthambo okweqanda
Umatshini we-elliptical wawusisiseko somatshini osebenzayo onefuthe elisezantsi. Ishukumisi esityibilikayo seenyawo zelliptical sikuvumela ukuba 'ubaleke' ngaphandle kokufaka amaqatha, amadolo kunye nesinqe. Ukutsha kweekhalori kuya kuba sezantsi kancinci kunokuba ubunokubaleka, kodwa ungalonyusa uxinzelelo lwakho ngokufanelekileyo ukuze utshise iikhalori ezingaphezulu. Lindela ukutshisa malunga neekhalori ezingama-475 ngeyure xa usebenza ngamandla.
Ukuhamba
Ngaba ufuna ukuzilolonga okulula okusebenzayo? Zama ukuhamba. Iyure yokuhamba ngamandla okumodareyitha iya kutshisa phakathi kwama-250 nama-300 eekhalori ngeyure. Ibhonasi? Konke okudingayo sisibini esomeleleyo sezihlangu. Ukuba uyayithanda imbono yokuhamba kodwa ufuna ukutshisa iikhalori ezingaphezulu, cinga ngokunyuka kwindlela yokuhamba okanye xa uphethe ipakethi. Iyure yokuhamba intaba ngaphandle kokuphatha izixhobo ezongezelelweyo iya kutshisa malunga neekhalori ezingama-400 ngeyure.
Iiklasi zeAerobics ezinefuthe elisezantsi
Naliphi na iqela leqela le-aerobics elingabandakanyi ukutsiba, ukubaleka, ukuxhuma okanye ukubetha ngamandla okanye ukukhaba ngokubanzi kuthathwa njengodidi olunefuthe eliphantsi. Oku kunokubandakanya iiklasi ezinje ngeZumba, iiklasi zokuqalisa kunye nezinye iiklasi zokudanisa. Ukutsha kweekhalori kuya kwahluka ngokodidi, kodwa ungalindela ukutshisa malunga ne-340 yeekhalori ngeyure.
Ukunyuka kwezinyuko
itafile yokugqibela enesibane esakhiwe
Ukunyuka kwezinyuko
Ngethuba nje ungagijimi izitebhisi, ukunyuka kwezitepsi kukuphakama okuphezulu kodwa ifom ephantsi yefom ye-aerobic. Iyure yokunyuka kwezitepsi iya kutshisa malunga ne-611 yeekhalori.
Ukuskiya kwilizwe eliNqamlezayo
Ukuskiya kwilizwe elinqamlezileyo ngumsebenzi ofuna ukubandakanyeka komzimba ophezulu nangaphantsi. Iyure ye-skiing-intensity-cross-country skiing iya kutshisa malunga ne-544 calories, ngelixa i-skiing enamandla iya kutshisa i-612.
Ukubheqa
Nokuba ubhexa kumatshini wokubhexa okanye ngephenyane, i-kayak okanye ubugcisa bamanzi, uya kuziva ngokukhawuleza ukuba izihlunu zakho ziqala ukutshisa njengoko utsala ngokuchasene nokuchasana. Iyure yokubheqa okuphakathi itshisa malunga neekhalori ezingama-476.
Ibhayisekile ngebhayisikile
Kungenxa yokuba unokwenzakala okungaphantsi komzimba okukuthintelayo kwimisebenzi yakho yesiqhelo ayithethi ukuba awukwazi ukwenza uqeqesho lwe-aerobic. Uninzi lwee-gyms zibonelela ngeengalo ze-ergometers, okanye imijikelezo yengalo, ukuze usebenze ngokuzilolonga komzimba oya kuthi ufumane intliziyo yakho. Iyure yebhayisikile yengalo iya kutshisa malunga neekhalori ezingama-200.
Uqeqesho lweSekethe eseZantsi
Uqeqesho lwesekethe luhlobo loqeqesho lwamandla olukuhambisa ngokukhawuleza ukusuka komnye umthambo ukuya kolunye ukuze izinga lokubetha kwentliziyo yakho lihlale liphakanyisiwe. Ngethuba nje ungenzi i-plyometic exercises okanye i-cardio bursts ezibandakanya ukuqhuba okanye ukuxhuma, uqeqesho lweesekethe lunokuqwalaselwa njengempembelelo ephantsi. Iyure yoqeqesho lwesekethe iya kutshisa malunga ne-544 yeekhalori.
Ukuzivocavoca okuphezulu kweAerobic
Ukuzivocavoca kweempembelelo eziphezulu zezo apho zombini iinyawo zihlala zivela emhlabeni ngexesha elinye. Ezi zihlala zineendlela zokuzilolonga ezinokubangela uxinzelelo kumathambo nakumalungu. Ayisiyonto imbi leyo, nangona. Ukuba awunakonzakala okunokukuthintela ekwenzeni olu hlobo lokuzilolonga, unganakho ukutshisa iikhalori kwinqanaba eliphezulu ngelixa ucela umngeni kwinkqubo yentliziyo yakho. Oku kunokubangela ukujiya, umzimba womzimba ofanelekileyo, ngokukhawuleza.
Ukubaleka okanye ukubaleka
Ibhola ekhatywayo
Ukubetha indlela yokubaleka okanye ukubaleka kwaye utshise phakathi kweekhalori ezingama-600 ukuya kwezingama-800 ngeyure, kuxhomekeka ekubeni uzityhala ngokukhawuleza kangakanani na. Tshisa ngakumbi ngokubaleka iinduli okanye ukudibanisa amaxesha.
Intambo yokutsiba okanye eminye imithambo yokutsiba
Intambo yokutsiba luhlobo olunzima lokuzilolonga oluya kwenza umngeni kuyo yonke into ukusuka kumathole akho kuye emagxeni, kunye nentliziyo yakho. Iyure yentambo yokutsiba iyakutshisa malunga neekhalori ezingama-660, kodwa ungaziva ungonwabanga ukuba awukwazi ukuyenza iyure yonke!
Ibhola yeBhola
Xa udlala ibhola yebhasikithi ngaphandle kwenani elibalulekileyo lokuphumla okanye lekhefu, inokuqwalaselwa njengokuzivocavoca i-aerobic. Ukudlala ngokuthe ngcembe kangangeyure kuya kutshisa malunga neekhalori ezingama-544.
Ibhola ekhatywayo
Ibhola ekhatywayo ngomnye umdlalo onokuba yi-aerobic okanye i-anaerobic, kuxhomekeke kwindlela edlalwa ngayo. Ukuba ugcina umdlalo uhamba ngaphandle kwekhefu ezininzi, iyure yokudlala iya kutshisa i-476 okanye iikhalori ezingaphezulu.
Intenetya
Logama nje wena neqabane lakho nigcina ivolley iqhubeka, intenetya inokunika indlela esebenzayo neyonwabisayo yokwenza umthambo we-aerobic. Lindela ukutshisa malunga neekhalori ezingama-544 ngeyure.
I-Aerobics ePhakamileyo
Xa ujoyina iklasi ye-aerobics ebandakanya ukutsiba, ukubaleka okanye ukuxhuma, uphumelele ngokusemthethweni kwi-aerobics enefuthe eliphezulu. Uninzi lweeklasi luya kutshisa malunga neekhalori ezingama-476 ngeyure.
Ukuzivocavoca umzimba
Ukudanisa okuphezulu
Ukuba ukhe wabukela imidaniso edumileyo ibonisa Ngaba ucinga ukuba ungaDanisa? okanye Ukudanisa ngeenkwenkwezi , uyazi ukuba kuninzi ukubaleka, ukuxhuma nokuxhuma kubandakanyeka. Iiklasi zokudanisa ezibandakanya olu hlobo lokuhamba zithathwa njengomdaniso wefuthe eliphezulu. Lindela ukutshisa phakathi kweekhalori ezingama-300 ukuya kwezingama-600 ngeyure ngokuxhomekeke kwinani lezinto ezinefuthe eliphezulu.
Ukukhatywa kwebhola ekhatywayo
Iintshukumo ezinefuthe eliphezulu azifanelanga ukubandakanya unxibelelwano nomhlaba. Ukukhaba, ukubetha kunye nokuthintela umthambo konke kunokuba nefuthe eliphezulu ngokunjalo. Iklasi ye-kickboxing yemizuzu engama-60 iya kutshisa malunga neekhalori ezingama-680.
Uqeqesho lweSekethe oluPhezulu
Kukho uqeqesho lwesekethe, kwaye emva koko kukho uqeqesho oluphezulu lweesekethe. Olu hlobo lokuzivocavoca lubandakanya ukuqhuma kwe-cardio ephezulu okanye iiplyometric ezinefuthe eliphezulu kulungelelwaniso lwesekethe. Ayizukuphelela nje ekunyukeni, kodwa iya kuthi gqi ikhalori itshise ngaphezulu kwama-600 ngeyure.
ungayifumana njani impahla emhlophe ngaphandle kwebhlitshi
Ukuqonda Ubunzulu
Phantse nayiphi na indlela yokuzivocavoca i-aerobic inokukufumanela iziphumo ozifunayo, kodwa kufuneka uqonde ukuba kunzima kangakanani ukuzityhala kuya kudlala indima ebalulekileyo kwinani leekhalori ozitshisayo kunye nesihlunu osakhayo. Ukuzityhala ukuba uhambe ngokukhawuleza okanye ukusebenza nzima akuyi kuhlala kukhululekile, kodwa kuya kukunceda ufezekise iinjongo zakho. Zama ukusebenza ngamandla okunyusa izinga lokuphefumla kwakho ngelixa usophula ukubila.
