Zininzi iinketho zomthambo wokuzilolonga, ukongeza ekubalekeni ukundenza umthambo, kunye nokutsiba intambo nokutsiba iijekhi ezi ziqhelo zomthambo. Ke, ukutsiba-tsiba iijacks, kukuphi okulunge ngakumbi ekutshiseni amanqatha?

Zombini ezi mithambo zisebenza ngamandla kwi-cardio enceda ukutshisa amanqatha, kodwa kukho umahluko omkhulu phakathi kwabo:

Malunga nentambo yokutsiba, intambo yokutsiba yinkqubo ye-aerobic yomthambo ekwaziyo ukwenza amalungu amaninzi omzimba, kuquka amathanga, amathole, iimpundu kunye nesisu.

Ngokutsho kolunye uqikelelo, imizuzu eyi-10 yokuxhuma intambo ingadla malunga ne-100-200 kcal yokushisa, ukusetyenziswa okuthe ngqo kobushushu kuxhomekeke kwisantya sentambo, ubunzima kunye nezinye izinto.

Isingqisho sentambo yokutsiba siyakhawuleza, kwaye ulungelelwaniso lomzimba luphezulu. Xa utsiba intambo, kufuneka usebenzise amandla esihlahleni sakho ukulawula isingqi sentambo ngelixa ugcina ibhalansi yomzimba wakho kunye nengqiqo yesingqisho. Isantya kunye nesingqi sokutsiba sinokuhlengahlengiswa ngokweemeko zomntu ngamnye, ngokuthe ngcembe kwandisa ubunzima ukusuka kwisantya ukuya kwisantya.

Ukongeza, intambo yokutsiba inomdla ngakumbi, unokwandisa umdla ngeendlela ezahlukeneyo zokushukuma, ngoko kulula ukunamathela.

Malunga nokutsiba iijacks, ukutsiba iijack luhlobo lomthambo we-aerobic onokwenziwa ekhaya ngezandla ezingenanto, ngakumbi kumzimba ongaphezulu kunye nesisu somthambo, oluncedo kakhulu ekuphuculeni ukusebenza kwentliziyo kunye nemiphunga kunye nenqanaba le-metabolic.

Ngokutsho kolunye uqikelelo, imizuzu eyi-10 yokuxhuma iijacks ingadla malunga ne-80-150 kilocalories, kuxhomekeke kwisantya kunye nobunzima beejack zokuxhuma.

Xa utsiba iijack, into omawuyenze kukuma endaweni, ubeke izandla neenyawo zakho kunye, uze utsibe ujonge phezulu “njengenkukhu iqhekeza iqokobhe layo” ngelixa uzolulela emacaleni izandla zakho.

Kwinkqubo yokutsiba, kufuneka ugcine uzinzo lomzimba, ukulawula isigqi sokuphefumla, ukutsiba iijacks kunokuqhutywa ngokuqhubekayo, ukuze kufezekiswe umphumo ongcono wokuzilolonga.

Nangona kunjalo, iijekhi zokutsiba nazo zineengenelo zayo, ziyakwazi ukwenza ngcono ukusebenza kwentliziyo kunye nemiphunga kunye nenqanaba le-metabolic, kuba imilo yomgca womzimba ophezulu kunye nezihlunu luncedo ngakumbi.

Inqaku eliqhelekileyo lokutsiba intambo kunye nokutsiba iijack kukuba zombini zisebenza kakhulu ukutshisa amanqatha ukuzilolonga, ezingenakuphucula kuphela umsebenzi wemetabolism, kodwa kunye nokusebenzisa iqela lezihlunu zomzimba, ukuthintela ukulahleka kwemisipha, kunye nokugcina inqanaba eliphezulu le-metabolic emva koqeqesho.

Intambo yokutsiba kunye neejekhi zokutsiba le midlalo mibini ifuna iindawo ezincinci, ukusetyenziswa kwexesha elingenamsebenzi kunokuqheliselwa, kufanelekile kubantu abadla ngokuxakeka.

Ke, ngaba kufuneka ukhethe ukutsiba intambo okanye ukutsiba iijacks ukuze unciphise umzimba?

Ukususela kumbono wokutshisa i-fat fat performance, i-fat fat burning effect of jumping inokukhawuleza, kuba isantya kunye nesigqi sokweqa sinokukhawuleza, kwaye amaqela amaninzi emisipha angasetyenziswa.

Ukukhetha umthambo kuxhomekeke kwiinjongo zomntu kunye nezinto azithandayo. Ukuba ufuna ukulahlekelwa ngamanqatha ngokukhawuleza, ungakhetha ukutsiba intambo; Ukuba ufuna ukwakha imigca kunye nezihlunu zomzimba wakho ophezulu, unokukhetha ukutsiba iijacks.