Kunezinketho eziningi zokuzivocavoca kwe-aerobic, ngaphezu kokugijima ukuze ngizivocavoce, kanye nentambo yokugxuma kanye nojeke bokugxuma lezi zivivinyo ezivame kakhulu.Ngakho-ke, ukweqa uma kuqhathaniswa nojeke bokugxuma, yikuphi okungcono ekushiseni amafutha?

Zombili lezi zivivinyo ziyi-high-intensity cardio exercises esiza ukushisa amafutha, kodwa kukhona umehluko omkhulu phakathi kwakho:

Mayelana nentambo yokweqa, i-jumping rope kuwuhlelo lokuvivinya umzimba olukwazi ukuzivocavoca izingxenye eziningi zomzimba, okuhlanganisa amathanga, amathole, izinqe kanye nesisu.

Ngokwezinye izilinganiso, imizuzu engu-10 yentambo yokugxuma ingadla cishe i-100-200 kcal yokushisa, ukusetshenziswa okuqondile kokushisa kuncike ngesivinini sentambo, isisindo nezinye izici.

Isigqi sentambo yokugxuma siyashesha, futhi ukusebenzelana komzimba kuphakeme.Lapho ugxuma intambo, udinga ukusebenzisa amandla esihlakala sakho ukulawula isigqi sentambo ngenkathi ugcina ukulingana komzimba wakho nomuzwa wesigqi.Ijubane nesigqi sokweqa kungalungiswa ngokuya ngezimo zomuntu ngamunye, kancane kancane kukhuphule ubunzima busuka kobunensayo kuye ekusheshiseni.

Ngaphezu kwalokho, intambo yokugxuma iyathakazelisa kakhulu, ungakwazi ukwandisa isithakazelo ngokusebenzisa ukunyakaza okuhlukahlukene okuthakazelisayo, ngakho-ke kulula ukunamathela.

Mayelana nama-jumping Jacks kuwuhlobo lokuzivocavoca umzimba olungenziwa ekhaya ngezandla ezingenalutho, ikakhulukazi ukuzivocavoca umzimba ophezulu kanye nesisu, okusiza kakhulu ekuthuthukiseni ukusebenza kwenhliziyo namaphaphu kanye nezinga lokugaya umzimba.

Ngokwezinye izilinganiso, imizuzu eyi-10 ye-jumping jacks ingadla ama-kilocalories angama-80-150, kuye ngesivinini nesisindo samajack jumping.

Lapho ugxuma ojeke, okudingeka ukwenze nje ukuma endaweni, uhlanganise izandla nezinyawo zakho, bese ugxumela phezulu “njengenkukhu iphula igobolondo layo” kuyilapho welula izandla zakho emaceleni.

Enkambweni yokugxuma, udinga ukugcina ukuzinza komzimba, ukulawula isigqi sokuphefumula, ama-jack jumping angenziwa ngokuqhubekayo, ukuze kuzuzwe umphumela ongcono wokuzivocavoca.

Kodwa-ke, ama-jumping Jacks nawo anezinzuzo zawo, angakwazi ukusebenzisa kangcono umsebenzi wenhliziyo namaphaphu kanye nezinga le-metabolic, ngoba ukuma komugqa womzimba ophezulu kanye nemisipha kuyasiza kakhulu.

Iphuzu elivamile lokugxuma izintambo kanye nama-jumping Jacks ukuthi kokubili kuwukuzivocavoca okuphumelelayo kakhulu kokushisa amafutha, okungakwazi nje ukuthuthukisa umsebenzi we-metabolism, kodwa futhi nokuzivocavoca kweqembu lemisipha yomzimba, ukuvimbela ukulahlekelwa kwemisipha, nokugcina izinga eliphezulu le-metabolic ngemva kokuqeqeshwa.

Izintambo zokugxuma kanye namajekhi okugxuma le midlalo yomibili idinga izindawo ezincane uma kuqhathaniswa, ukusetshenziswa kwesikhathi esincane kungenziwa, okufanelekile kubantu abavame ukuba matasa.

Ngakho-ke, ingabe kufanele ukhethe ukweqa intambo noma ama-jumping jacks ukuze ulahlekelwe isisindo?

Ngokombono wokusebenza kahle kokushisa kwamafutha, umphumela wokushisa amafutha wokweqa ungase usheshe, ngoba isivinini nesigqi sokweqa singashesha, futhi amaqembu amaningi emisipha angasetshenziswa.

Ukukhethwa kokuzivocavoca kuncike ezinhlosweni zomuntu siqu kanye nezintandokazi.Uma ufuna ukulahlekelwa amafutha ngokushesha, ungakhetha ukweqa intambo;Uma ufuna ukwakha imigqa nemisipha yomzimba wakho ongaphezulu, ungakhetha ama-jumping jacks.