Mapulogalamu olimbitsa thupi a cardio amakupangitsani kukhala ndi mphindi 20 zomwe mungapange pakati pa msinkhu woyenerera ndi msinkhu wapamwamba mwa kusintha kusintha kwanu.
Lingaliro pano ndikutengerapo nthawi yochuluka ya masewera olimbitsa thupi pokhapokha pang'ono kuchokera kumalo anu otonthoza pamene mukukankhira malire anu kuti muwotche ndalama zambiri ndikuyamba kumanga chipiriro ndi mphamvu.
Iyi ndiyo njira yabwino kwambiri yokankhira malire anu mokwanira kuti mukuchita zambiri, koma osati mochulukirapo kuti mumamva bwino kapena osasangalatsa.
Ngati mumamva bwino, pang'onopang'ono kapena pumulani ndikubwerera mukakonzeka. Kuchita masewera olimbitsa thupi kumakupatsani mphamvu, chipiriro, ndi chikhalidwe chokwanira kuti zikhale zosavuta. Muyenera kukhala osasinthasintha.
Ntchitoyi imapangidwa kuti igwiritsidwe ntchito ndi makina onse a cardio kapena ntchito iliyonse kunja ndipo mugwiritse ntchito tchati chomwe mukuganiza kuti mukuchita kuti mufanane ndi momwe mumamvera ndi magulu omwe mukuganiza kuti mukugwira ntchito ( phunzirani zambiri za momwe mungayang'anire mphamvu zanu ). Mzere wanu woyambira uyenera kukhala wovuta kuposa momwe mumatenthetsa , ndikukutengerani kunja kwa malo anu otonthoza. Kumbukirani kuti zosintha zanu zingasinthe mukamafika pochita masewera olimbitsa thupi ndikuyamba kutopa. Lingaliro ndi kupeza mzere wanu woyambira kulikonse kumene ungakhale, ngakhale mutakhala kuti muchepetse liwiro lanu, kutsamira, kukana, ndi zina zotero.
Kusamala
Onaninso dokotala musanayambe ntchitoyi ngati muli ndi kuvulala, matenda kapena zinthu zina.
Zida Zofunikira
Makina kapena chojambula chilichonse cha cardio.
Bwanji
- Lembani gawo lirilonse la masewero olimbitsa thupi, kuyimitsa liwiro, kutsamira, kukana kapena mphambano kuti zigwirizane ndi Mipangidwe Yowonjezera Yomwe Yalingalira. Izi ndizofunika kwambiri ndipo zingatengere ntchito zochepa kuti mufanane ndi momwe mukukumvera ndi momwe mukuvutikira. Palibe yankho labwino kapena lolakwika, choncho chitani zomwe mungathe. Pakapita nthawi, mudzakhala bwino.
- Sinthani mapulogalamu olimbitsa thupi ngati mukufunikira kuti mugwirizane ndi msinkhu wanu, zofuna zanu, ndi zolinga zanu
- Pewani pansi kapena musiye kugwira ntchito ngati mumamva kupweteka, kuzungulira kapena kupuma pang'ono
| Nthawi | Kuthamanga, Kuthamanga, Kutsika kapena Kutsutsana | Ntchito Yodziwika |
|---|---|---|
| Mphindi 5 | Khalani otenthetsa pafupipafupi. Muyenera kukhala omasuka komanso okhoza kulankhula momasuka. Lolani kuti mtima wanu ufike pang'onopang'ono pang'onopang'ono kuwonjezereka msinkhu wanu, kukana kapena kutsamira nthawi yonse yotentha. | 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 kusiyana ndizoyambira. Yambani ndi zozizwitsa 1-2 pa nthawi ndikuchoka kumeneko. | 6 |
| Mphindi 3 | Pewani kuyenda kwanu, kukana, mphambano kapena liwiro kuti mubwererenso ku msinkhu wanu woyamba. | 5 |
| Mphindi 1 | Lonjezerani kukonda kwanu, kukana kapena mphambano mpaka mutamva kuti mukugwira ntchito molimbika kusiyana ndizoyambira. Yambani ndi zozizwitsa 1-2 pa nthawi ndikuchoka kumeneko. | 6 |
| Mphindi 4 | Pewani kutsogolo, kukana, mphambano ndi / kapena kuthamanga mpaka mutagwira ntchito pamtunda wabwino. | 4 |
| Chiwerengero: | Mphindi 20 |