Kuchepetsa Kulemera, Thanzi, ndi Kuchita Zabwino
Zojambula za Cardio ndi chimodzi mwa zinthu zofunika kwambiri zomwe mungachite pa thupi lanu, kaya mukufuna kutaya thupi , kutentha mafuta , kuwonjezera thanzi lanu, kapena kuchita zonse zitatu. Pali zofunikira zambiri pa zojambula za cardio, m'nyumba ndi kunja.
Mungagwiritse ntchito makina kuphatikizapo wopalasala kapena wophunzitsira elliptical, kapena mungathe kudzipangira zokhazikika panyumba ndi zojambula zosiyanasiyana za galimoto monga kulumphira m'malo, kulumphira, kapena burpe. Chilichonse chomwe chimapangitsa mtima wanu kuti muyambe kuyenda mumakilomita omwe mumawunikira pamtima amatha kugwira ntchito, koma pali ntchito zina zomwe zimakupatsani bakha pang'ono.
Palibe zolimbitsa thupi "zoyenera" ndipo chisankho chabwino ndi chomwe mumakondwera ndi chomwe mungachite chovuta kwambiri. Komabe, ngati mukufuna kupeza nthawi yopuma, ganizirani maphunziro apamwamba kwambiri. Zogwira ntchito pansipa zimapereka njira zatsopano zodzikweza mtima wanu, kuwotcha zambiri zowonjezera, ndikukhala bwino.
1 - 40-20 YOPHUNZITSIRA NTCHITO YOPHUNZIRA
- Nthawi : Mphindi 35
- Mlingo waumoyo : Zakale / zakutsogolo
- Zida : Gawo kapena nsanja
Chifukwa Chimene Ikugwira Ntchito
Ntchitoyi imatenga maphunziro a chikhalidwe ndi kuyatsa kutentha pofupikitsa kupuma komwe kumachitika pakati pa zochitika.
Momwe Ikugwirira Ntchito
- Kukula kwambiri kwa cardio kumachitika: Cardio imayenda ikuphatikizapo masewera osiyanasiyana kuchokera kumayendedwe akale kupita ku burpees. Chifukwa chakuti mphamvuyi ikuwonjezeka, muyenera kumverera bwino pamapeto pa dera lililonse.
- Nthawi yowonongeka kwambiri : Muchita masewera olimbitsa thupi kwambiri kwa mphindi 40, kenako mupumire masekondi 20 okha. Mukachita masewera anai onse, omwe amatha kugwira ntchito kwa mphindi zinayi. Mungathe kumamatira, kapena kubwereza dera kuti mupitirize kuchita masewera olimbitsa thupi.
- Kugwiritsa ntchito mahomoni oyaka mafuta : Nthawi iliyonse mukalowa m'dera lanu la anaerobic, kutanthauza kuti mukulimbana ndi mpweya, thupi lanu limatulutsa kukula kwa hormone ndi adrenaline. Mukuwotcha makilogalamu ochulukirapo panthawi yopuma ndipo mumalandira bwino kwambiri.
Ndi maulendo anai onse, mumatentha matani ambiri ndipo mumakonda zosiyana ndi zochita masewera olimbitsa thupi.
Yesani Icho: 40-20 HIIT Circuit Workout
2 - 30-60-90 Ntchito Yophatikiza Pakati
- Nthawi : Mphindi 40
- Mlingo waumoyo : Zakale / zakutsogolo
- Zida : Chojambula chilichonse cha cardio kapena ntchito
Chifukwa Chimene Ikugwira Ntchito
Ntchitoyi imaphatikizapo kuthamanga kwakukulu, kuchita masewera olimbitsa thupi, kupangidwa mwatsatanetsatane n'cholinga choti mutulutse malo anu otonthoza, kutentha makilogalamu ambiri, ndi kuwonjezera malo anu a anaerobic .
Pulogalamuyi, mutembenuka pakati pa maselo 30, 60, ndi 90 ndi nthawi zochezera zofanana. Izi zikutanthauza kuti mudzagwira ntchito pamagulu atatu osiyana:
- Kulimbitsa thupi: Kulimbitsa thupi kumakhala mlingo wa 6 pazomwe mukuganiza kuti mukuchita bwino kuyambira 1 mpaka 10.
- Kuthamanga kwakukulu : Simungathe kuchirikiza ichi kwa nthawi yaitali chifukwa muli bwino kuchokera kumalo anu otonthoza, kuzungulira msinkhu wa 8 pa zomwe mukuganiza kuti mukuchita.
- Kuthamanga kwakukulu: Iyi ndi nthawi yochepa kwambiri komanso yomwe imakufikitsani ku msinkhu wa 8 mpaka 9, womwe uyenera kukhala mu anaerobic zone.
Poyang'ana pa magulu onse a mphamvu, mukuphunzitsa machitidwe onse a mphamvu za thupi lanu kuti mupange ntchito yowonjezera, yowonjezera mafuta.
Yesani Icho: 30-60-90 Nthawi Yophunzira
3 - Kutentha makilogalamu 300 mu Maminiti 30
- Nthawi : Mphindi 30
- Mlingo waumoyo : Zakale / zakutsogolo
- Zida : Zojambulazo, zotchedwa elliptical, kapena bike
Chifukwa Chimene Ikugwira Ntchito
Mndandanda uwu umaphatikizapo ntchito zinayi zosiyana zomwe zimakuwonetsani momwe mungasinthire makonzedwe a makina omwe amagwiritsidwa ntchito kwambiri pa cardio kuti mupeze bwino ntchito yanu.
Pogwiritsa ntchito liwiro lanu, kukana, ndi / kapena kutsika, mumatsutsa thupi lanu ndikuwotcha zambiri.
Momwe Ikugwirira Ntchito
- Phunziro 1: Ntchito yopangira mapepala oterewa ikukulirakulira ndi kuchepetsa kuyendayenda kwanu panthawi yonse yopangira masewera olimbitsa thupi kukuthandizani kuwotcha mafuta owonjezerapo komanso kusungunula zonyansa .
- Ntchito 2: Izi zimagwiritsa ntchito mphunzitsi wa elliptical pomwe pang'onopang'ono mudzawonjezera kukana kwanu / mphambano za mphindi zisanu ndi chimodzi, ndikuwatsitsa kwa mphindi ziwiri, ndikukupatsani mphindi yopha anthu.
- Ntchito 3: Ngati mumakonda njinga yamoto , mumakhala mphindi ziwiri ndikutsutsa, maminiti awiri kuchepetsa kukana, ndiyeno mphindi imodzi yokha kukana kukupangitsa mtima wanu kutaya.
- Ntchito 4: Sankhani ntchitoyi ndi kuwonjezera zina zomwe zimapangitsa kuti mtima wanu ukhale kunja.
Yesani Icho: Kutentha 300 Malori mu Maminiti 30
4 - Ntchito Yophatikiza Zophatikiza
- Nthawi : Mphindi 40
- Mlingo waumoyo : Zakale / zakutsogolo
- Zida : Chombo cha elliptical
Chifukwa Chimene Ikugwira Ntchito
Zomwe zingapangitseko zingakupatseni ntchito yolimbikira, koma ngati mukukhala pa msinkhu umodzi wokana nthawi yonseyi, simukuthandizani thupi lanu. Njira yabwino kwambiri yopezera zambiri kuchokera kuntchito yanu ndiyo kusintha masitimu anu panthawi yopuma ndikugwira ntchito mwakhama ndikupangitsani thupi lanu kuchoka pamalo ake otonthoza.
Momwe Ikugwirira Ntchito
- Kusokoneza mphamvu : Panthawiyi, mudzawonjezera ndi kuchepetsa kukanikiza kwanu, kukukakamizani kugwira ntchito molimbika ndikubwezeretsa zokwanira kuti mukonzekere.
- Kusokoneza nthawi : Zina zimakhala mphindi imodzi ndipo zina ndi maminiti awiri ndipo pamene ntchito ikupitirira, mudzapeza nthawi yopuma nthawi yosakwanira mtima wanu.
- Zigawo zowonjezereka : Kuti akupatseni mpumulo, mumakhala nthawi yowonongeka panthawi yopuma ndikuthandizani kupeza mpweya wanu.
Yesani Icho: Ntchito Yophatikiza Yophatikiza
5 - Kuthamanga Kwambiri Kwambiri Aerobic
- Nthawi : Mphindi 64
- Mlingo waumoyo : Zakale / zakutsogolo
- Zida : Makina onse a cardio
Chifukwa Chimene Ikugwira Ntchito
Kugwira ntchito mwamphamvu kwambiri ndibwino, koma mukufuna kugwira ntchito pamagulu osiyanasiyana pa sabata. Ntchitoyi imaphatikizapo nthawi yochepa kwambiri, koma mumakhala mu aerobic zone, kutanthauza kuti simukuyenera kupuma. Izi zimapangitsa kuti ntchitoyo ikhale yotalikirapo nthawi yayitali komanso yochepa kwambiri kuposa momwe ena amagwirira ntchito kwambiri.
Momwe Ikugwirira Ntchito
- Zigawo khumi zosiyana : Nthawi iliyonse ili ndi mphindi zinayi.
- Kulimbitsa thupi : Pa mphindi iliyonse ya mphindi zinayi, mungagwire ntchito kunja kwa malo anu otonthoza, kuzungulira msinkhu wa 6 pazomwe mukuganiza kuti mukuyesera. Muyenera kukhala ogwira ntchito mwakhama, koma mutha kusunga gawo ili kwa mphindi zinayi zonse.
- Kupuma kwa mphindi ziwiri : Pali kusiyana kwa mphindi ziwiri pakati pa ntchito iliyonse. Tengani liwiro, kukana, kapena kutsika kumalo okongola kuti mutha kuchira.
Pamene mukutopa, mungafunike kuchepetsa kapena kuchepetsa kutsamira kwanu kapena kutsutsa kuti mukhale ndi magulu olimbikitsa. Ndi zachilendo kuti izi zichitike, kotero musamve ngati mukuyenera kukhala pa mlingo womwewo nthawi iliyonse.
Yesani Izi: Kuthamanga Kwambiri Kwambiri Aerobic
6 - Tabata Cardio Workout
- Nthawi : Mphindi 35
- Mlingo waumoyo : Zapamwamba
- Zida : Palibe
Chifukwa Chimene Ikugwira Ntchito
Maphunziro a Tabata ndi imodzi mwa mafilimu opambana a cardio, kukupatsani nthawi yayitali, yochepa kwambiri yomwe imatha masekondi makumi awiri okha. Izi sizikumveka ngati zambiri, koma pangani zochitika zinai ndi mphindi 10 zokha za mpumulo pakati ndipo mukumva izi.
Momwe Ikugwirira Ntchito
- Tabatas Anai : Pali maulendo anayi onse a Tabata, omwe ali ndi mphamvu zinayi zosiyana, zochita masewera olimbitsa thupi.
- Mphindi 4 : Muchita masewera olimbitsa thupi kwa masekondi makumi asanu ndi awiri, mupumule 10, kenako pitirizani kutero. Mukamaliza masewero anayi, mudzawabwezeretsanso kwa mphindi zinayi.
- Mphindi khumi ndi awiri : Muli ndi masekondi 10 okha pakati pa zochita, zomwe sizingatheke. Gwiritsani ntchito bwino, koma dziwani kuti mwina simungathe kupuma mphindi khumi. Ndimo momwe mumayaka makilogalamu ndikulimbikitsana.
Yesani: Tabata Cardio Workout
7 - Kutuluka Pandeti Yophunzitsa
- Nthawi : Mphindi 30
- Mlingo waumoyo : Zakale / zakutsogolo
- Zida : Palibe
Chifukwa Chimene Ikugwira Ntchito
Kugwira ntchito kunja kumangoyamba ntchito zochepa chabe-kuyenda, kuthamanga, ndi njinga. Zonsezi zikhoza kukhala machitidwe opatsa mafuta a calorie, koma njira imodzi yoonetsetsa kuti ndikuyesera kuwonjezera mwambo wanu wamba.
Momwe Ikugwirira Ntchito
Kukhala kunja kumalimbana ndi thupi lanu mosiyana ndi makina, kotero inu mukuwonjezera kale kalori yanu kutentha. Chimene chikuwonjezera pa izo:
- Galimoto yosagwira ntchito : Muyenda kapena kuthamanga kwa nthawi ndithu, kuyesetsa kuti mukhale osakondera komanso kuyang'ana pazomwe mumaonera.
- Kuthamanga kwapang'onopang'ono kapena mapiri : Nthawi zambiri, mutenga msinkhu kapena kukwera phiri (ngati muli nalo pafupi) kuti mutuluke mumalo ozungulira aerobic.
- Zochita zapamwamba : Pomalizira, muyimitsa panthawi yopangira zochitika monga pushups, kulumpha kwautali, ndi zina zomwe zimakhudza kwambiri kukuthandizani kukuchotsani ngakhale kumalo anu otonthoza.
Sikuti mudzangokhala ndi zovuta zokha, mudzaseka poyesera chinthu chosiyana kwambiri.
Yesani Icho: Kunja Kutsegulira Dera
8 - Pangani Ntchito Yanu Yokha
- Nthawi : Kuyambira kwa inu
- Mlingo waumoyo: Woyambira / wapakatikati / wapamwamba
- Zida : Palibe
Chifukwa Chimene Ikugwira Ntchito
Nthawi zina, ntchito yabwino kwambiri ndi imene mumapanga. Kuchita chirichonse chosiyana kwa thupi lanu kungakuthandizeni kusintha ndikuwona zotsatira zabwino kuchokera kuntchito yanu.
Malingaliro Othandizira Anu
- Sankhani masewero anu: Pezani mndandanda wa masewero a cardio ndikusankha 10 kuyenda kuyesa.
- Kutentha: Onetsetsani kuti muyambe ndi kutentha kwa mphindi zisanu musanayambe kuchita masewera olimbitsa thupi.
- Yambani nthawi yanu: Njira yosavuta yochitira masewero olimbitsa thupi ndiyo kuyendayenda kwa nthawi, ngati masekondi 60.
- Kupumula mwachidule pakati pa kuchita masewero ndi kubwereza onsewo kwa nthawi yayitali.
Khalani omasuka kusakaniza ndi kumagwirizana ndi zokonda zanu kuti mupange zolemba zanu zokha. Musaiwale kuti mumvetsere nyimbo zomwe mumazikonda kuti muyambe kuchita masewera olimbitsa thupi.
> Zotsatira:
> Hazell TJ, Hamilton CD, Olver TD, Lemon PW. Kuthamanga kwa mphindi yochepa yophunzitsira kumapangitsa kuti amayi aziwonongeke. Kugwiritsa ntchito Physiology, Nutrition, ndi Metabolism . 2014; 39 (8): 944-950. lembani: 10.1139 / apnm-2013-0503.
> Trapp EG, DJ Chisholm, Freund J, Boutcher SH. Zotsatira za kuphunzitsidwa kochita masewera olimbitsa thupi kwambiri pa kuwonongeka kwa mafuta komanso kusala kudya kwa atsikana ambiri. International Journal of Obesity . 2008; 32 (4): 684-691. lembani: 10.1038 / sj.ijo.0803781.