Mmene Mungakhazikitsire Pulogalamu ya Cardio

Kuyamba ndi cardio

Ngati mukuyamba pulogalamu yochita masewero olimbitsa thupi , chinthu choyamba chomwe mukufuna kuchita ndi kukhazikitsa ntchito yanu ya cardio. Mukufunikira cardio , osati kungolemera, koma kuti mukhale ndi moyo wabwino. Zimakupangitsani kukhala wathanzi, kumalimbitsa maganizo anu ndikukupatsani mphamvu zambiri.

Mfundo zazikulu zomwe muyenera kukumbukira:

• Onetsetsani kuti mumakonda zomwe mukuchita - Zochita zilizonse zimakhala zovuta mukayamba, choncho onetsetsani kuti mumasankha chinthu chomwe mumakhala nacho. Simukuyenera kuikonda pakalipano, koma mukufuna chinachake chofikirika ndi chinachake chomwe mumadzimva kuti mungathe kuchidziwa.

• Ganizirani pakupanga chizoloŵezi chochita masewera - Sikofunika kwenikweni zomwe mumachita, nthawi yayitali bwanji mukuchita kapena momwe mukugwirira ntchito mwakhama. Chofunika kwambiri ndikuwonetsera zokonzekera zomwe mukukonzekera. Khulupirirani kapena ayi, anthu ambiri amalephera kupitiriza kuika maganizo awo pa kulemera kwa thupi ndikuganizira kwambiri momwe angayambire kuchita ndi kukhalabe odzipereka kwa iwo .

Kukhazikitsa Mapulogalamu Anu

1. Sankhani ntchito ya cardio - Monga ndanenera pamwambapa, onetsetsani kuti ndi chinthu chomwe mumakonda kapena, ngati ngati ali ndi mawu amphamvu kwambiri, muzimva bwino. Izi zikhoza kukhala chirichonse chomwe chimaphatikizapo mtundu wina wopitiliza, mwangwiro womwe umakweza mtima wanu.
   • Home cardio amachita ndi ntchitoouts
   • Kuyenda
   • Kuthamanga
   • Maseŵera
   • Mavidiyo otetezera kunyumba kapena mavidiyo olimbitsa thupi
   • Makina a Cardio monga wopalasula, njinga yamakono , makina oyendetsa kapena wophunzitsira elliptical
   • Exergames
   • Masewera - basketball, mpira wa mpira, tenisi, ndi zina.
   • Hate cardio? Chilichonse chomwe chimakupangitsani kusunthira chingathe kuwerenga: Kuyenda mozungulira nyumba yanu, kuvina mu chipinda chanu chapansi, kudutsa misika, ndi zina zotero.

1. Sankhani masiku omwe mumachita masewera olimbitsa thupi : Zotsatira zowonjezera zimapereka cardio yoyenera kwa mphindi 30-60 masiku ambiri pa sabata, koma yambani ndi) Chimene muli nacho nthawi ndi b) Chimene mungathe kuchigwira. Ngati simukudziwa, yambani ndi pulogalamu yofunikira yomwe ili masiku 3-4 pa sabata.
2. Dziwani kuti ndi nthawi yochuluka yotani yomwe mungagwiritse ntchito - Kachiwiri, izi zikugwirizana ndi nthawi yomwe muli nayo (osati nthawi yochuluka yomwe mukuganiza kuti muyenera kukhala nayo) ndi zomwe mungathe kuchita. Chifukwa chimodzi chomwe timalephera kugwiritsira ntchito masewera olimbitsa thupi ndikuti sitigwira ntchito ndi ndondomeko zathu momwe zilili. Ngati muli ndi mphindi khumi patsiku , ndiye kuti mumagwiritsa ntchito ntchito yanu.

1. Sungani ntchito yanu - Ikani iwo kalendala yanu monga momwe mungasankhire. Chitani ngati chinthu chomwe simungachiphonye - Udindo wa dotolo, kusisita, ndi zina zotero.
2. Konzekerani pasanafike - Nthawi yanu yochita masewera simayambitsa ndi masewera olimbitsa thupi, koma ndisanayambe. Muyenera kukhala ndi zonse zomwe mukusowa - Zobvala, nsapato, madzi, zokometsetsa, mtima woyang'anira, MP3 player, etc. okonzeka ndi kuyembekezera musanayambe ntchito. Ngati sichoncho, mudzakhala ndi chifukwa chimodzi chodumpha masewera anu .
3. Phunzirani momwe mungayang'anire mwamphamvu - Yesetsani kugwira ntchito mozama , pamapeto apakatikati a chigawo chanu choyang'ana pamtima . Musadere nkhawa kwambiri za kugwira ntchito mwakhama masabata angapo oyambirira, koma yesetsani kugwira ntchito pamtunda womwe umamve ngati zochitika zolimbitsa thupi.
4. Yambani kumene inu muli - Ngati simungakwanitse kuchita mphindi 30, chitani 5 kapena 10 kapena chirichonse chomwe mungachite ndi kupita patsogolo mwa kuwonjezera mphindi zochepa pa gawo lililonse mpaka mutapitilirabe kwa mphindi 30.
5. Pezani nokha mlungu uliwonse - Lembani zovuta zilizonse zomwe mukukumana nazo ndikuzichita nawo nthawi yomweyo. Ngati mukuvutika kuti mugwirizane ndi ntchitoyi, ganizirani za njira zochitira masewera olimbitsa thupi tsiku lonse.

Zambiri Zokhudza Mapulogalamu a Cardio

• Mapulogalamu Ogwira Ntchito a Cardio for Weight Loss

• Phunziro 4 Jumpstart Exercise Program - Just Cardio

Kugonjetsa ndi vuto lalikulu ndi zochitika zatsopano. Timafuna kwambiri kuchuluka kwa masewera olimbitsa thupi omwe timafunikira kuti tipewe kulemera kwake kuti tiiwale matupi athu nthawi zonse sali okonzekera ndalamazo.

Samalani zizindikiro izi zowononga zowonjezera:

• Mukadzuka m'mawa, yang'anani nsapato zanu ndikutuluka mumng'oma poganiza kuti mukuchita masewera olimbitsa thupi
• Chilichonse chimapweteka. Mukufuna kukhala pabedi ndi kufa

• Kupuma kwanu kwa mtima kuli kwakukulu kuposa nthawi zonse
• Zochita zanu zimamveka
• Mumakhala wotopa nthawi zonse
• Simungathe kuchita zomwe mumakonda
• Simungathe kugona
• Chilichonse mwadzidzidzi chimayamwa

Zimene Muyenera Kuchita Ngati Mukupitiriza Kugonjetsa

• Bwererani ku ntchito yanu. Osachepera, dulani nthawi ndi / kapena mwamphamvu kapena dzipatseni nokha masiku pang'ono.
• Pewani mmbuyo mwa izo, koma pitirizani zinthu kuunika pang'ono kuposa kale. Samalani momwe thupi lanu limamvera kale, panthawi yomwe mumagwira ntchito komanso mutatha. Ngati mukumva kuti mwasokonekera tsiku lonse, izi zikhoza kukhala chizindikiro chomwe mukufunikira kuti muwone bwinobwino.
• Yesani chinachake chosiyana. Pomwe panopa, mungakondwere ndi chinachake chomwe chimamveka bwino. Yesani yoga kapena kungowonjezera ngati njira yopumula, kuchepetsa nkhawa m'thupi lanu ndi kuchiritsa.
• Dziwani kuti mpumulo ndi wofunika kwambiri monga kuchira.
• Onetsetsani kuti mukudya makilogalamu okwanira kuti mupitirize kugwira ntchito
• Pitani mosavuta nokha. Zimatengera nthawi ndikudzipereka kumanga chipiriro cha cardio workouts. Mvetserani thupi lanu ndipo samverani zomwe akufunikira.