Thola ukuzivocavoca okunamandla, komzimba wonke noma kuphi—akudingeki ube ejimini. Lesi sikhathi sokuqeqeshwa ngezikhathi ezishintshashintshayo ezinamandla amakhulu (HIIT) senzelwe wonke amazinga okuqina futhi sisebenzisa kuphela ukunyakaza okusekelwe esisindweni somzimba ukuze kwakhe amandla, kushise amafutha, futhi kukhuphule ukukhuthazela ngokushesha. Ngaphansi kwamandla ase-South Florida, iseshini ngayinye ihlanganisa i-cardio enamandla, ukuzivocavoca kwemisipha yomzimba, nokuzilungiselela kwezemidlalo ukuze uzizwe unamandla, unomzimba omncane, futhi uvuselelekile ngokuphelele. Kungakhathaliseki ukuthi useholidini noma uhamba ngebhizinisi, nansi indlela yokuhlala uqaphile.

Yakha amandla angempela usebenzisa umzimba wakho kuphela. Lesi sikhathi sokuzivocavoca sigxile ekufundeni kahle ukunyakaza, ekuthuthukiseni ukulawula, nasekuthuthukiseni umzimba omncane, womdlali ngamakhono okusebenzisa isisindo somzimba asebenze kahle. Uzosebenza ngama-push-up, izinhlobo zokudonsa, ukuqeqesha umzimba, nokunyakaza okunamandla okuklanyelwe ukwandisa amandla, ukunyakaza, nokukhuthazela—konke ngaphandle kwesidingo semishini. Iseshini ngayinye ihambisana nezinga lakho, kungakhathaliseki ukuthi usaqala noma ufuna ukukhuphula amakhono akho athuthukile.

Thola ukuzivocavoca okuphelele kokwakha umzimba okulethwa emnyango wakho ngqo. Ngiletha amawethi, imishini, nesakhiwo—ukuze ukwazi ukugxila ekwakheni imisipha, amandla, nokucaca ngaphandle kokushiya indawo yakho. Iseshini ngayinye ilungiswa ngokwemigomo yakho, ihlanganisa amasu okuphakamisa asethenjisiwe nohlelo olusebenzayo ukuze uthole imiphumela yangempela.

Hlala usebenza ngenkathi usohambweni ngamaseshini okuqondiswa kokugijima, ukuthwala isikhwama, noma ukuhamba ahambisana nejubane nemigomo yakho. Kungakhathaliseki ukuthi ufuna ukuhamba kancane endaweni enhle noma ukuzivocavoca okunzima kokukhuthazela, ngizohlangana nawe lapho ukhona futhi ngikugcine uhamba.