Pewani Magaziniyi ndi Kugwira Ntchito
Ngati mukuyesera kutentha makilogalamu ndi kulemera kwake pogwiritsira ntchito makina a cardio, timakhala ndi vuto kwa inu: Ikani magaziniyo, muzimitsa televizioni, mutenge thaulo muwonetsero wanu ndikusiya kuyang'ana pawonda lanu. Chabwino, mukhoza kusunga iPod kapena MP3 player, koma china chirichonse chiyenera kupita. Chifukwa chiyani zowonongeka? Ngati simusamala , mwina simungagwire ntchito molimbika monga mukuganizira.
3 Zojambula za Cardio Zotentha Zambiri Zamakono
Palibe cholakwika ndi kugawa nthawi ndi nthawi pamene mukuchita masewera olimbitsa thupi, koma ngati mutero nthawi zonse, zimakhala zosavuta kusiya.
Ntchito zotsatirazi zidzakuthandizani kumvetsera zomwe mukuchita, kusintha makonzedwe pamakina anu ndikuwotcha zambiri zowonjezera.
Sinthani masewera olimbitsa thupi mogwirizana ndi msinkhu wanu wathanzi ndipo mukhale omasuka kuonjezera kapena kuchepetsa liwiro, kutsogolo ndi / kapena nthawi yogwiritsira ntchito kuti mugwirizane ndi zosowa zanu.
Pogwiritsa ntchito masewera olimbitsa thupi, khalani ndi mpweya wabwino wa mphindi zisanu kapena khumi ndikuwonetseratu zomwe mukuganiza kuti mukuzichita kapena muyang'ane kuchuluka kwa mtima wanu. Gwiritsani ntchito chiwerengero cha calorie kuti mudziwe kuchuluka kwa makilogalamu omwe mukuyaka. Kutsiriza ndi ozizira pansi ndi kutambasula.
Treadmill
- Yambani ndi kutsika pa zero ndi liwiro pa msinkhu wanu kunja kwa malo anu otonthoza (kuyenda kapena kuthamanga). Ntchito Yodziwika (PE) = Mzere 5.
- 1 Mphindi: Kwezani tsinde magawo awiri pa masekondi khumi ndi awiri. PE = 5-6
- 1 Mphindi: kuchepetsa kuchepetsa gawo limodzi pa masekondi khumi ndi asanu. PE = 6-7
- Mphindi 3: Yendani kapena kuyenda mofulumira. PE = 5
- Bweretsani mkangano wonse kwa mphindi 30 kapena kuposa
- Ma calories pafupifupi amawotchedwa : 320 (wochokera pa 140-lb munthu)
Elliptical Trainer
- Pogwiritsa ntchito pulogalamuyi, lowetsani nthawi yogwira ntchito ngati mphindi 30 ndikusankha mlingo wokhazikika umene umakutengerani kunja kwa malo anu otonthoza (PE = 5).
- Mphindi 6: Kuwonjezera mazenera / kukana kotero kuti mukugwira ntchito mwamphamvu. PE = 6
- Mphindi 2: Kuonjezera kutsutsa angapo akuwonjezeka masekondi 30 alionse. PE = 7-8
- Mphindi 2: Pewani kukana msinkhu wabwino. PE = 5
- Mphindi 6: Konzani mipanda / kukana pakati ndi kumapita kumbuyo. PE = 5-6
- Bweretsani mkombero wonse kuti mupitirize nthawi kuti mutsirize mphindi 30.
- Zikhala Zotentha: 250-300 (zochokera pa 140-lb munthu)
Sitima yapamwamba
- Pogwiritsa ntchito pulogalamuyi, lowetsani nthawi yanu yophunzitsa monga mphindi makumi atatu ndikusankha kukana kumene kuli kunja kwa malo anu otonthoza
- Mphindi 5: Kuthamanga mofulumira. PE = 5.
- Mphindi 2: Kwezani kukana kwanu awiri mpaka atatu pamasekondi 30. PE = 6-8
- Mphindi 2: Pewani kukana kwanu awiri mpaka atatu pamasekondi 30. PE = 6-8
- 1 Mphindi: Khalani otsutsa pa msinkhu ndi kuthamanga mofulumira momwe mungathere. PE = 8-9
- Bweretsani mkangano wonse kwa mphindi 30 kapena kuposa.
- Mafuta Otsanulidwa: 245 (wochokera pa 140 lb munthu)
Imani Njira
Mmalo mopitirira mphindi 40 mkati mwa masewera olimbitsa thukuta, pita kunja kuti muyende / kuyendetsa.
- Sangalalani ndi kuyenda kofulumira / kuchepetsa kuyenda kwa mphindi zisanu kapena zisanu.
- Jog / kuyenda mofulumira kwa mphindi zitatu.
- Kuthamanga kapena kuthamanga kumayenda mofulumira momwe mungathere kwa masekondi 30 kapena chinthu china patali (bokosi la makalata, mtengo, etc.).
- Bweretsani njirayi kwa mphindi 20 mpaka 30, kusunga PE pakati pa 5-9.
Mukhozanso kuyesa dera lakunja ili 1 kuti musamalire ntchito zanu zakunja ndikuwonjezera mphamvu yowonjezera .
Kusintha makonzedwe anu sikungopangitsa kuti ntchito yanu ikhale yosangalatsa, imakulimbikitsani kuti muzimvetsera zomwe mukuchita, momwe mukugwirira ntchito komanso momwe nthawi iliyonse ilili. Izi zimangokuletsani kuti musakhale ovutikitsidwa, zimathandizanso kuwotcha kwambiri makilogalamu ndikuwonjezera kupirira kwanu mwamsanga. Zonse zomwe muyenera kumvetsera ndi zomwe mukuchita nthawi yayitali. Zonse zopangira ntchito sizilibe kanthu.
Gwiritsani ntchito njirayi ndi ntchito iliyonse ya cardio kuti zinthu zisangalatse.