Kwa Oyamba ndi Ochita Zochita Zochepa
Mukangotenthedwa ndi gawo limodzi lakale lopukuta mapiritsi ndipo muyenera kuchotsa ma cookies omwe simungatsutse, mukusowa kupirira kwa cardio. Ndiwo woyambira pakati pa masewera olimbitsa thupi a mphindi 40 omwe amakupangitsani inu kumbali zosiyana za kukuthandizani kutentha makilogalamu ambiri ndikupanga ntchito yanu kukhala yowonjezera pang'ono.
Muzisintha pakati pa mfundo yoyamba, mlingo woyenera, ndi msinkhu wapamwamba kwambiri mwa kusintha kusintha kwanu ndikugwiritsa ntchito tchati chomwe mukuganiza kuti mukuyesera kuti mufanane momwe mumamvera ndi magulu omwe mukuganiza kuti mukuchita bwino (phunzirani zambiri za momwe mungayang'anire mphamvu zanu ).
Ntchitoyi ikhoza kuchitidwa pamakina onse a cardio kapena ntchito zina.
Zimene Mukufunikira
Mukhoza kugwiritsa ntchito makina kapena chochita chilichonse cha cardio. Izi zimaphatikizapo wopalasala, wophunzitsira elliptical, kuchita masewera olimbitsa thupi kumalo ochita masewera olimbitsa thupi kapena m'chipinda chanu chokwanira. Koma mungathenso kuchoka panja ndikuyenda kapena kuyendetsa njinga. Mudzafuna madzi chifukwa ichi ndi nthawi yayitali ndipo muyenera kukhala hydrated .
Kodi Mungatani Kuti Muzichita Zochita Pakompyuta?
- Lembani gawo lirilonse la masewero olimbitsa thupi, kuyimitsa liwiro, kutsamira, kukana kapena mphambano kuti zigwirizane ndi magulu omwe akuganiza kuti akuyesera. Phunzirani makina a cardio musanayambe kotero mutha kusintha momwe mungasinthire nthawi yopuma. Kwa ntchito zakunja, mukhoza kusinthasintha mofulumira kapena mumaphatikizapo mapiri kapena masitepe kuti muwonjezere msinkhu wanu.
- Sinthani mapulogalamu olimbitsa thupi ngati mukufunikira kuti mugwirizane ndi msinkhu wanu, zofuna zanu, ndi zolinga zanu. Ngati simunakonzekere kuntchito yachisanu ndi chiwiri, ndikuyenera kubwerera pang'ono. Koma mukhoza kutenganso ku zochitika zakutchire mwamphamvu kwambiri ngati mukukumva kuti mukukonzekera.
- Pewani pansi kapena musiye kugwira ntchito ngati mumamva kupweteka, kuzungulira kapena kupuma pang'ono. Onetsetsani kuti mugwiritse ntchito chingwe chachitetezo pamtunda.
Cardio Endurance Workout
| Nthawi | Kuthamanga, Kuthamanga, Kutsika kapena Kutsutsana | Ntchito Yodziwika |
|---|---|---|
| Mphindi 5 | Khalani otenthetsa pafupipafupi. | 4 |
| Mphindi 5 | Baseline: Wonjezerani mwamsanga, kutsamira kapena kukana (kapena gwiritsani ntchito kuphatikiza) kuti mupeze mayendedwe anu. Mu gawoli, muyenera kukhala pang'ono chabe kuchokera kumalo anu otonthoza ndikuwona kuti mukugwira ntchito, koma mukutha kuyankhula | 5 |
| Mphindi 2. | Lonjezerani kukonda kwanu, kukana kapena mphambano mpaka mutamva kuti mukugwira ntchito molimbika kuposa mzere. | 6 |
| Mphindi 3 | Bwererani kuzotsatira zanu | 5 |
| Mphindi 1 | Lonjezerani kukonda kwanu, kukana kapena mphambano kuti muzigwira ntchito molimbika kusiyana ndi maziko. | 6 |
| Mphindi 3 | Bwererani kuzotsatira zanu | 5 |
| Mphindi 1 | Lonjezerani kuti liwiro lanu lizigwira ntchito mozama - muyenera kupeza zovuta kulankhula | 7 |
| Mphindi 3 | Bwererani kuzotsatira zanu | 5 |
| Mphindi 1 | Lonjezerani kuti liwiro lanu lizigwira ntchito mozama - muyenera kupeza zovuta kulankhula | 7 |
| Mphindi 3 | Bwererani kuzotsatira zanu | 5 |
| Mphindi 2. | Lonjezerani kukonda kwanu, kukana kapena mphambano kuti muzigwira ntchito molimbika kusiyana ndi maziko. | 6 |
| Mphindi 3 | Bwererani kuzotsatira zanu | 5 |
| Mphindi 2. | Lonjezerani kukonda kwanu, kukana kapena mphambano kuti muzigwira ntchito molimbika kusiyana ndi maziko. | 6 |
| Mphindi 5 | Onetsetsani pang'onopang'ono mofulumira. | 4 |
| Chiwerengero: | Mphindi 39 |
Ndicho, tsopano kugunda mvula. Kapena, mungathe kupitilira ngati mukukhala okondwa ndipo mukufuna kuwonjezera nthawi yambiri ndikuwotcha zowonjezera zambiri.
Zisamalidwe pa ntchitoyi: Onaninso dokotala musanayambe ntchitoyi ngati muli ndi kuvulala, matenda kapena zinthu zina.