Yambani, Pangani Nthawi Yanu, Ndipo Pangani Kupirira
Kodi ndinu woyambitsa masewero olimbitsa thupi omwe ali wokonzeka kuyamba ndi cardio workouts? Mukhoza kuyamba ndi ntchito ziwiri zosiyana. Mukakhala ndi mphamvu yanu, mukhoza kupita ku cardio kupirira.
Ntchitozi ndizo kwa inu ngati mukutsatira chimodzi mwa izi:
- Simunayambe mwagwiritsa ntchito.
- Zakhala nthawi yaitali kuchokera pamene mwakhala mukukonzekera ndipo mwakonzeka kubwerera kumbuyo.
- Mwapumula chifukwa cha matenda kapena kuvulala ndipo muyenera kuyamba pang'onopang'ono komanso mophweka.
- Makhalidwe anu ndikutanthauzira kukhala osadetsedwa.
Ziribe kanthu komwe iwe uli kapena utali wautali, iwe ukhoza kubwereranso kuti uzigwira ntchito popanda kudzipweteka wekha, kutengeka, kapena kumverera zomvetsa chisoni. Lingaliro ndi kuyamba ndi cholinga chimodzi chochepa- chogwirizana . Zoposa zonse, kusasinthasintha ndi zomwe mukufunikira kuti mukhale ndi chizoloŵezi chochita masewerawa ndipo izi zimapangidwa kuti zizichita zomwezo. Ngati muli ndi thanzi labwino kapena simunagwire ntchito, funsani dokotala musanayambe pulogalamu yochita masewera olimbitsa thupi.
Malangizo a Cardio Workouts
Onetsetsani kuti muyang'ane mwamphamvu . Mukhoza kugwiritsira ntchito chiwerengero choyesera, chiwerengero cha mtima wa mlingo kapena mayeso . Sinthani ntchitoyi malinga ndi msinkhu wanu . Onjezerani nthawi yambiri kapena kuchepetsa nthawi yopuma. Ngati simungathe kuyankhula, kumverera bwino, kapena kumva kupweteka kulikonse, musiye kugwira ntchito.
Ngati simukumva bwino ngati mutapuma, funsani dokotala kuti ayang'ane.
Mlingo wa zomwe mukuganiza kuti mukuchita (RPE) kumakuthandizani kuti muyang'ane kukula kwa 1 mpaka 10. Sankhani mayendedwe omwe mungathe kukhala nawo kwautali. Zilibe kanthu kuti zingakhale zotchera bwanji, lingaliro ndikutsiriza ntchito yopuma ndikukhala pafupi ndi malo anu otonthoza.
- RPE Mbali 3: Mumakhala omasuka koma mukupuma mochuluka kuposa pamene simukuchita.
- RPE Mzere 4: Mukuyamba kulumphira pang'ono, koma mutha kukambirana mokwanira popanda kuyesayesa.
- RPE Mngelo 5: Panopa simukukhala bwino, mumatuluka thukuta koma mumatha kulankhula momasuka.
- RPE Mzere 6: Tsopano kuyankhula n'kovuta, ndiwe wopuma pang'ono.
Kuyenda ndi Biking Kumayambitsa Mapulogalamu Opanga Mafilimu
Ntchitoyi pansipa imasonyezedwa pamtunda wopalamula komanso njinga yamoto , koma imatha kuchitidwa pamakina onse a cardio kapena kunja. Zonsezi zinakonzedwa kuti zikubwezeretseni ku maphunziro a cardio. Kodi kuyenda kunja, ngati mukufuna, kapena kugwiritsira ntchito bicycle weniweni mmalo mwa njinga yamoto ngati muli nayo imodzi.
Chinsinsi ndicho kusankha masewera olimbitsa thupi ndikupanga ndondomeko yokhala ndi zolembapozo masiku osachepera atatu. Ngati mungathe kuchita tsiku lililonse, ndibwino kwambiri. Yesetsani kugwira ntchito nthawi yomweyo tsiku lililonse kuti mulowemo. Zingakhale zovuta poyamba koma, patapita nthawi, malingaliro anu ndi thupi lanu zimazolowereka.
Pitirizani kupita ndipo, panthawi inayake, malingaliro anu amadziwa nthawi yake yopita kuntchito. Momentum ndi chilango ndi mbali yaikulu yothandizira pulogalamu yochita masewera olimbitsa thupi.
- Yesetsani kugwira ntchitoyi osachepera awiri kapena katatu pamlungu, ndikupumula pakati pa ntchito ngati mukufunikira.
- Kuti mupite mlungu uliwonse, onjezerani mphindi ziwiri kapena kuposerapo pa masewera olimbitsa thupi kufikira mutatha kugwira ntchito mwakhama kwa mphindi 30.
Yambani Mphindi 13-Mphindi Yoyendetsa Cardio Workout | ||
| Kuyenda kotereku ndisankhidwe mwakuya ngati muli oyamba ndipo mukufuna kuyamba bwino ndi zosavuta. Sifunikira zipangizo zokha kupatula nsapato zabwino ndipo mungathe kuzichita panja kapena m'nyumba mwatcheru kapena wophunzitsika. Khalani omasuka kusintha mafilimu malinga ndi momwe mumakhalira. | ||
| Nthawi (Mphindi) | Kulimbikira | Kufotokozera |
| 3 | RPE 3-4 | Khalani otenthetsa pamtunda wabwino. |
| 4 | RPE 5 | Lonjezerani maulendo anu kuti mugwire ntchito mwamphamvu, komabe mungathe kukambirana. |
| 3 | RPE 4 | Ikani pang'ono pokha. |
| 3 | RPE 3 | Yesetsani kuti muziyenda bwino |
| Yesani kugwira ntchito mwakhama pambuyo pa cardio yanu kuti muwonjezere kusintha ndikusangalala. | ||
| Chiwerengero cha Nthawi Yopewera: Mphindi 13 | ||
Yoyambira 10-Minute Bike Cardio Workout | ||
| Bicycle yosungira ndi ina yabwino kwambiri, kaya mukungoyamba kumene kapena mukufuna kusintha pang'ono. Mabasi amakupatsani mphamvu kuti musagwirizane nawo osati thupi lanu, kulola thupi lanu kuti lizolowere kugwiritsa ntchito popanda kuthandizira. Ngati muli ndi mavuto ogwirizana, njinga ikhoza kukhala njira yabwino kwambiri yoyambira. Sinthani ntchitoyi malinga ndi msinkhu wanu | ||
| Nthawi (Mphindi) | Kulimbikira | Kufotokozera |
| 3 | RPE 3-4 | Yesetsani kuti mukhale osangalala komanso musamatsutse. |
| 4 | RPE 5 | Pitirizani kukana pang'ono increments kuti azigwira ntchito mwakhama koma amatha kulankhula. Mudzayamba kuzimva m'milingo yanu, motero muzengereza ngati mukumva kwambiri. |
| 3 | RPE 3 | Pewani kukana ndipo pang'onopang'ono kuti muziyenda bwino. |
| Yesani kugwira ntchito mwakhama pambuyo pa cardio yanu kuti muwonjezere kusintha ndikusangalala. | ||
| Chiwerengero cha Nthawi Yopuma: Mphindi 10 | ||
Basic Cardio Kupirira Workout
Mukadzipangira nthawi yanu yoyamba, mumakonzekera ntchito yopita ku cardio yopirira. Kufunika kolimbikira koyambako kukukonzekera kuti mukhale osakayika pamene mukusintha makonzedwe anu kuti mukhale ndi chidwi chochepa kwambiri.
Mudzasinthasintha pakati pa msinkhu wachisanu ndi chisanu ndi chimodzi pazithunzi zomwe mukuganiza kuti mukuchita. Kusiyanitsa pakati pa ziwirizi ndibisika, koma msinkhu wa 6 umakutengerani pang'ono kuchokera mu malo anu otonthoza. Samalani momwe mumamvera kuti muzindikire kusiyana.
Ntchitoyi ikhoza kugwiritsidwa ntchito pogwiritsira ntchito cardio makina -treadmill, elliptical, makina oyendayenda, maulendo oyendetsa, kuyendayenda, ski machine, etc. Mungathe kuchita kunja ndi kuyenda mwamsanga, kuthamanga, njinga, kuthamanga, kusewera, kapena kusambira.
Pitirizani kuyenda mofulumira malinga ndi momwe mungathere, kuwonjezereka kwambiri mphindi zisanu iliyonse mpaka kuzizira. Mungathe kuwonjezeka mwamphamvu m'njira zingapo. Choyamba, yonjezerani liwiro lanu, lomwe limagwiritsidwa ntchito mosavuta pa zipangizo zambiri kapena ndi masewera olimbitsa thupi. Mukhozanso kuwonjezera kuwonjezera, zomwe zimakhala zosavuta kuchita pamtunda, pamene panja mukufunikira kupeza phiri kuti mutenge. Makina ena amakulolani kuti musinthe kukana kotero muyenera kuyesetsa mwakhama, monga kuyendetsa , makina oyendetsa , kapena elliptical .
Basic Cardio Kupirira Workout | ||
| Nthawi (Mphindi) | Kulimbikira | Kufotokozera |
| 5 | RPE 3-4 | Kuwotha: Izi ndizovuta kapena kuyenda kosavuta kuti thupi lanu lilowe mu gear kuti lichite pamtunda wapamwamba. |
| 5 | RPE 5 | Pitirizani kuthamanga, kuthamanga, kapena kukana kuthamanga kwakutentha kotero kuti mukugwira ntchito pamlingo woyenera. Uwu ndiwo msinkhu wanu woyamba |
| 5 | RPE 6 | Lonjezerani mwamsanga, kutsamira, kapena kukana (ngati mungasankhe) kuwonjezeka kwa 1 mpaka 3 |
| 5 | RPE 5 | Pewani kubwereza, kuchepetsa kuthamanga kwanu, kutsika, kapena kukana. |
| 5 | RPE 6 | Lonjezerani mwamsanga, kutsamira, kapena kukana 1 increments 3 mpaka |
| 5 | RPE 5 | Pewani kubwereza, kuchepetsa kuthamanga, kuyenda, kapena kukana kufikira mutabwerera ku RPE 5. |
| 5 | RPE 3-4 | Lembetsani liwiro lanu kuti lizizizira. |
| Total Workout Time: Mphindi 35 | ||
Nthawi ndi Nthawi Yanji Kuchita Ntchito Yopirira
Ntchitoyi ndi imodzi yomwe imakhutiritsa malingaliro ochepa a tsiku ndi tsiku kuti ntchito yolimbitsa thupi ikhale yathanzi komanso kuchepetsa thanzi labwino. Mukatha kuchita zimenezi popanda zovuta, mukhoza kuchita tsiku ndi tsiku. Ngati mumakumana ndi minofu tsiku limodzi kapena awiri mutatha kugwira ntchitoyi, mukhoza kutero pa masiku ena okha kuti minofu yanu izolowere.
Kugwiritsa ntchito Ntchito Yopirira ya Kulemera kwa Poizoni
Mukhoza kuwonjezera masewera olimbitsa thupi kwa mphindi 60 kuti muwotche kwambiri ma calories kuti muwonongeke , koma muyenera kuchita izi modabwitsa.
- Wonjezani mzere wina wa mphindi zisanu za RPE 6 ndi mphindi zisanu za RPE 5 kwa mphindi 45 choyamba, pochita masewera olimbitsa thupi.
- Koperani moyenera sabata pa mlingo uwu musanandionjezere mphindi zisanu RPE 6 ndi mphindi zisanu RPE 5 kuti mukhalepo 65 minutes.
Mawu Ochokera
Zikomo chifukwa choyamba ndi zolimbitsa thupi. Ngakhale ngakhale maminiti 10 amatha kuwoneka ngati ochuluka poyamba, anthu ambiri amadziwa kuti akhoza kupita patsogolo ndi kulimbikitsa nthawi yawo yochita masewera olimbitsa thupi. Ngati mumatsata nthawi zonse, mu masabata angapo muyenera kukwaniritsa kuchuluka kwa masewera olimbitsa thupi omwe aliyense ayenera kuchepetsa kuopsa kwa thanzi komanso kumanga thupi.
> Chitsime:
> Zochitika Zowonongeka Zamakono. Maofesi a Kuletsa ndi Kuteteza Matenda. https://www.cdc.gov/cancer/dcpc/prevention/policies_practices/physical_activity/guidelines.htm.