Tonsefe timayesa kupeza momwe tingagwirire ntchito zonse zomwe timafunikira mlungu uliwonse - cardio , maphunziro amphamvu , kusinthasintha , thupi-maganizo ... mndandanda ukuwoneka wopanda malire.
Pogwiritsa ntchito ndondomeko zambiri ndi ntchito zambiri zoti muchite, mungadabwe ngati kuli bwino kugwirizanitsa ntchito kuti mupulumutse nthawi ndikupeza ntchito zanu zonse.
Yankho lake ndilo inde ndi ndemanga imodzi: malinga ngati ikugwirizana ndi zolinga zanu.
Akatswiri ambiri amanena kuti ndi bwino kusunga mapepala a cardio ndi mphamvu kuti muthe kupereka mphamvu ndi khama lanu pophunzitsa. Mukamagwirizanitsa awiriwo pamasewero omwewo, akatswiri ena amakhulupirira kuti chilichonse chimene mungachite kachiwiri chidzatha pang'ono chifukwa muli ndi mphamvu kwambiri kumayambiriro kwa ntchito yanu.
Komabe, pokhapokha ngati mukuyesera kukhala wogwirizanitsa thupi kapena chitsanzo cholimbitsa thupi, simukusowa kukhala okhwimitsa kwambiri panthawi yomwe mumagwira ntchito.
Momwe mungakhazikitsire ntchito yanu zimadalira nthawi yanu yonse kuposa china chilichonse ndipo, kwa ambiri a ife, sitidzakhala ndi nthawi yochita ntchito zosiyana komanso timaphunzira nawo sabata iliyonse.
Komanso, ndani akufuna kutengeka katatu patsiku? Ambiri aife sitikufuna kuwonjezera nthawi yowonjezera kapena yotsuka zovala.
Maganizo Okhazikitsa Mapulogalamu Anu a Cardio ndi Mphamvu
Ngati mukuyesera kupeza njira yogwirizanitsa ntchito, ndikukhala ndi malingaliro osiyanasiyana.
Ndipo, simusowa kukhala ndi imodzi. Ngati muli ndi sabata yotanganidwa, mungathe kuchita cardio ndi mphamvu podzipangira zofanana kapena kumangiriza maphunziro a dera.
Ngati muli ndi nthawi yambiri sabata imodzi, mukhoza kuchita zosiyana. Kusakaniza zinthu ndi njira yabwino yosunga thupi lanu ndikudziletsa kuchita masewera olimbitsa thupi.
Njira yoyamba: Kodi Cardio ndi Mphamvu pa Masiku Ena?
Pogwiritsa ntchito njirayi, mukhoza kumaliza kuchita masewera olimbitsa thupi kuti mugwirizane ndi ntchito zanu zonse, koma pulogalamu iliyonse imapindula kwambiri ndipo mungasangalale kuchita zosiyana tsiku ndi tsiku. Pulogalamu yachitsanzo ikhoza kukhala:
- Lolemba : Boredom Buster Cardio
- Lachiwiri : Total Body Force
- Lachitatu : 30-Minute Cardio
- Lachinayi : Yoga-10 Yoga
- Lachisanu : Mphamvu Yonse ya Thupi
- Loweruka : Kuthamanga Kwambiri Kwambiri Aerobic
Njira 2: Kodi Cardio ndi Mphamvu Zili Pa Nthawi Zosiyana Pa Tsiku Limodzi
Mwachitsanzo, cardio m'mawa, mphamvu masana. Ndi njirayi, mumapatsa thupi lanu mpumulo musanachite ntchito yachiwiri. Zovuta, ndithudi, ndikuyenera kuchita masewera olimbitsa thupi kawiri tsiku limodzi lomwe limafuna nthawi komanso mphamvu. Pulogalamuyi ndi iyi:
- Lolemba: 30-60-90 Nthawi yopita nawo , Piramidi ya Thupi lakumapeto masana
- Lachiwiri: 35-Minute Cardio am, Pamwamba Piramidi madzulo
- Lachitatu: Treadmill Cardio Circuit am, Core madzulo
- Lachinayi: Piramidi ya Pansi ndi Stretch am
- Lachisanu: Low Impact Tabata Workout am, Pachimake Piramidi madzulo
- Loweruka: Basic Endurance Cardio Workout
Njira 3: Kodi Cardio ndi Mphamvu Panthawi Yochita Zofanana
Njirayi imalola kuti musinthe, makamaka ngati muli ndi nthawi yambiri.
Mukamaphatikizapo cardio ndi mphamvu, sankhani ntchito yomwe ili yofunika kwambiri kwa inu ndikuchita yoyamba.
- Lolemba: 30-Minute Cardio ndi Lower Body
- Lachiwiri: 35-Minute Cardio ndi Superior Body
- Lachitatu: Yoga ndi Core
- Lachinayi: Cardio Medley Workout ndi Lower Body
- Lachisanu: Kuthamanga Kwambiri Kwambiri Tabata ndi Thupi Lalikulu
Njira 4: Chitani Chinthu
Palibe chifukwa choti muzitsatira ndondomeko yofanana nthawi zonse. Ngati muli ndi nthawi yambiri sabata imodzi, yesetsani kusinthasintha tsiku lililonse. Ngati mukuchoka pantchito madzulo masana, onjezerani mphamvu kapena cardio routine pambuyo ntchito. Khalani opanga ndipo mudzapeza njira zambiri zothetsera ntchito yanu.
- Lolemba: 30-60-90 Nthawi yopita nawo, Piramidi ya Thupi lakumapeto masana
- Lachiwiri: 35-Minute Cardio ndi Superior Body, yofanana
- Lachitatu : Yoga Yoga ndi Core 10, yolemba limodzi
- Lachinayi: 30-60-90 Nthawi Yophunzira
- Lachisanu : Mphamvu Yonse ya Thupi
- Loweruka : Low Impact Tabata Workout
Zosankha 5: Kodi Phunziro la Dera
Maselo a Cardio ndi amphamvu amakulolani kuti muphatikize mitundu yonse ya ntchitoyi pamene mukuwotcha kwambiri calories, yankho langwiro ngati muli ochepa pa nthawi.
Tsopano, pangakhale phindu lina lochita cardio ndi mphamvu palimodzi pamasewero omwewo. Kafukufuku wina wofalitsidwa mu Journal of Physiological Anthropology ndi Applied Human Science anaphunzira akazi okwana 30 omwe anapatsidwa ntchito zosiyana. Anapeza kuti kuphatikiza mphamvu ndi cardio kunachepetsa mafuta amimba kuposa cardio yekha.
> Chitsime:
Park S, Park J, Kwon Y, Kim H, Yoon, Park H. Zotsatira za kuphunzitsidwa kwa aerobic ndi kukakamiza zolimbitsa thupi pamatumbo a m'mimba mwa amayi olemera kwambiri. Journal of anthropology ndi chikhalidwe cha anthu. 2003; 22 (3): 129-35.