Ukufaneleka akuyona nje uhlobo lokuzivocavoca, kodwa futhi kubonisa isimo sengqondo sokuphila. Ukuzivocavoca umzimba kudinga umjuluko futhi kuyimpi yokulwa nokungazweli komzimba. Ngokuhamba kwesikhathi, uzoqala ukuzwa injabulo yokuqina, eshintsha kancane kancane ibe umkhuba wokuphila, ukuzijabulisa okuluthayo. 

Ukunamathela isikhathi eside kokuqina kungathola izinzuzo eziningi, hhayi nje ukwenza umzimba wethu ube namandla, ukumelana nokuhlasela kwezifo, kodwa futhi kukhuthaze ukuvuselelwa kwamangqamuzana nokumelana nezinga lokuguga.

Okubaluleke kakhulu ukuthi ukuzivocavoca umzimba kungathuthukisa i-metabolism yomsebenzi, kugweme ukuqoqwa kwamafutha, futhi kuthuthukise imisipha yemisipha, kusisiza ukuba silolonge isithombe esihle.

Uma ufuna ukuqina, kodwa ungazi ukuthi yikuphi ukuvivinya umzimba okufanele uqale, kunconywa ukuthi uqale ekuqeqesheni isisindo, akudingeki uphume, sebenzisa isikhathi esihlakazekile ekhaya singavula ukuzivocavoca, ukuzwa ukujuluka, ubumnandi obushisa amafutha, ilungele kakhulu abasebenzi basehhovisi nabafundi.

Izenzo ezisebenzayo eziyisi-7 zokunciphisa amafutha kanye nokwandisa imisipha, zingasebenzisa iqembu lemisipha yomzimba, kuyilapho kuthuthukisa izinga le-metabolic, ukuze ube nomugqa womzimba oqinile ngemva kokuncipha.

Isenzo 1, ama-jumping jacks, lesi senzo singakhuphula ngokushesha ukushaya kwenhliziyo, senze kusebenze iqembu lemisipha yomzimba, vumela umzimba ungene esimweni sokushiswa kwamafutha.

Isenzo sesi-2, ukuphakama komlenze okuphezulu, lokhu kunyakaza kungasebenzisa iqembu lemisipha yemilenze engezansi, kuthuthukise ukuguquguquka kwamalunga.

Isenzo sesi-3, ama-push-ups, lesi senzo singasebenzisa izingalo, imisipha yesifuba, imisipha yehlombe, silolonge umugqa obukekayo ongaphezulu wesitho.

Isenzo se-4, ama-jack jumping jacks, lesi senzo singasebenzisa iqembu lemisipha eyinhloko, sithuthukise inkinga yobuhlungu be-back, sidale ukuma okuqondile.

Isenzo sesi-5, ukukhuphuka okujwayelekile, lesi senzo singasebenzisa iqembu lemisipha yesisu, silolonge umugqa wesisu.

Isenzo sesi-6, i-squat, lesi senzo singasebenzisa umlenze wesinqe, sithuthukise isimo se-buttock, silolonge imilenze eqinile, senze ijika elihle lomlenze we-buttock.

Isenzo sesi-7, i-lunge squat, lesi senzo siwukuthuthukiswa kwe-squat, kodwa futhi ukuthuthukisa ikhono lokulinganisela, ukuqinisa ukuqina kwemilenze ephansi, umphumela wokuzivocavoca ungcono kune-squat.

Isenzo ngasinye senziwa imizuzwana engu-20-30, bese iqembu elilandelayo lesenzo liphumula imizuzwana engu-20-30, futhi wonke umjikelezo wesenzo imijikelezo engu-4-5.