Makina a Cardio akhoza kukhala okongola kwambiri. Njira imodzi yopezera zinthu zosangalatsa ndi kugwiritsira ntchito thupi lanu m'njira zosiyanasiyana ndikusintha makina nthawi yonse yopuma. Mu chitsanzo pansipa, ndaphatikizapo mapepala a sitima , njinga, ndi elliptical mphunzitsi kwa mphindi 30.
Kupita mofulumira ndi zolembedweratu ndizo zokhazokha, kotero yesani mogwirizana ndi momwe mumakhalira.
Mwina simungakhale okonzeka pa msinkhu wa 6 kapena mungafune kumasula chiweto chanu kwa mphindi zingapo pa msinkhu wapamwamba. Gwiritsani ntchito Zomwe Mukuganiza Zomwe Mukuchita Kuti mudziwe momwe mukuvutikira, kuyambira pa gawo limodzi kufika pa khumi, ndi imodzi yopanda ntchito 10 kuti "Ndikufa."
Zida za Cardio Medley
Khalani omasuka kusankha makina omwe mumakonda. Zitsanzo apa ndiwotchetcha, njinga zamoto, ndi wophunzitsira elliptical, monga zomwezo ndizozofala kwambiri zomwe zimapezekanso m'magulu. Koma ngati mumakonda makina oyendetsa, kapena mukufuna kupatula nthawi yogwiritsira ntchito ski, mungagwiritse ntchito mankhwalawa. Mufuna kutenga nthawi kuti mudziwe momwe mungasinthire kuyendetsa kapena kusakaniza kwa makina onse a cardio. Mutha kukonzekera ena mwa iwo kapena kugwiritsa ntchito mapulogalamu oyambirira. Kwa ena, muyenera kusintha machitidwewo pa nthawi iliyonse.
Treadmill
| TIME | Kuthamanga / Kuthamanga | Onetsetsani | Ntchito Yodziwika |
|---|---|---|---|
Mphindi 5 | 3.0 mph - kutentha | 1% | Mzere 2-3 |
Mphindi 3 | 5.0+ mph | 3% | 4-5 |
Mphindi 1 | 4.5+ mph | 6% | 5 |
Mphindi 3 | 6.0+ mph | 2-4% | 6 |
Mphindi 1 | 4.5+ mph | 5% | 5 |
| Mphindi 1 | 6.0+ mph | 2-4% | 6-7 |
Mphindi 1 | 3.0-4.0 mph | 0% | 3-4 |
Sitima yapamwamba
| TIME | Kuthamanga / Kuthamanga | Kutsutsana / Mndandanda | Ntchito Yodziwika |
|---|---|---|---|
Mphindi 1 | 70-80 RPM | 5 | 4 |
Mphindi 1 | 100-110 RPM | 6-8 | 6 |
Njira imodzi iliyonse mphindi imodzi yokha kwa mphindi 10, kuonetsetsa kuti Zochita Zanu Zogonjetsedwa sizipita pamwamba pa 7 kapena 8.
Elliptical Trainer
| TIME | Kutsutsana / Mndandanda | Ntchito Yodziwika |
|---|---|---|
Mphindi 3 | 4/5 | 5 |
Mphindi 2 | 6/6 | 6 |
| Mphindi 3 | 5/5 | 5-6 |
| Mphindi 2 | 6/7 | 6 |
| Mphindi 5 | 2/1 | 3-4 (ozizira pansi) |
Chimodzi mwa ubwino wa cardio medley ndi chakuti mutha kukhala ndi nthawi yayitali pa masewero olimbitsa thupi kumene amachepetsa nthawi yanu pa chida chilichonse. Mwanjira imeneyi simudzakhala chipika, ndipo mudzatha kukhala ndi nthawi yayitali yogwira ntchito. Komabe, mudzakhala ndi zovuta zowonjezereka zowonetsetsa kuti zipangizo zonse zili mfulu mukakonzeka kusamukira. Izi zikhoza kukupangitsani mtundu wina wokhumudwitsa wosuta. Musamalize kukonza zidutswa zitatu za zipangizo. Khalani ndi chizoloŵezi chabwino ndi kulingalira za kusankha nthawi ya tsiku pamene zipangizozo ndi zaulere.
Kupita patsogolo ndi Cardio Medley
Tsopano popeza muli ndi gawo loyamba lochita masewera olimbitsa thupi , mwakhala mukukwaniritsa zochepa zomwe mumapatsa cardio pa tsiku kuti mukhale ndi thanzi labwino komanso thanzi labwino. Koma bwanji ndikuima pamenepo? Mukatha kusangalala ndi masewera olimbitsa thupi ndipo muli ndi nthawi, mutalikitse pochita zina. Yambani ndi kubwereza makina amodzi okha. Mphindi 10 yowonjezerayi idzawotcha makilogalamu ambiri . Pambuyo pa sabata pamtunda umenewo, onjezerani zina mwa zida zina.
Zisamaliro za Ntchitoyi
Lankhulani ndi dokotala musanayambe pulogalamu iliyonse yothandizira, makamaka ngati muli ndi kuvulala kapena matenda aakulu kapena muli mankhwala.
Dokotala wanu adzatha kukupatsani zodzitetezera.