Tiyeni tikhale oona mtima. Kugwira ntchito pa treadmill kumakhala kokongola kwambiri, ndipo chifukwa chake tiyenera kugwira ntchito molimbika kuti tikhalebe olimbikitsidwa. Njira imodzi yochitira zimenezi ndi kusintha masitidwe anu pazithunzi zosiyana panthawi yopuma. Mukamachita izi, simangophunzira mogwira ntchito - Popeza simukuyenda mofulumira nthawi zonse - Koma kugwira ntchito kumakhala kochepa.
Chifukwa chiyani? Chifukwa inu mukuyang'ana pazing'ono zazing'ono zopangira masewera m'malo moganiza - Wow, ndikuyenera kuchita izi kwa mphindi 45 ?
Ntchitoyi imaphatikizapo kuwonjezereka mwamsanga ndi / kapena kuyenda kwa nthawi yochepa musanayambe kubwezeretsanso. Konjezerani kapena kuchepetsa liwiro molingana ndi msinkhu wanu wathanzi ndikugwiritsira ntchito Zomwe Mukuganiza Zowonjezera kuti mugwire ntchito pamagulu omwe mukuganiza kuti mukuchita bwino. Sinthani zolemba masewera kuti mugwirizane ndi msinkhu wanu, zofuna zanu ndi zolinga zanu. Kumbukirani, mungathe kuchita izi pa zipangizo zamtundu uliwonse kapena pa ntchito zanu zakunja.
| Nthawi | Kuthamanga / Kuthamanga | Ntchito Yodziwika |
|---|---|---|
| Mphindi 5 | Kuwongolera pang'onopang'ono, pang'onopang'ono kumawonjezera mphamvu | 4-5 |
| Mphindi 1 | Kuonjezera mwamsanga ndi kutsamira 2 kukuwonjezereka masekondi khumi ndi awiri | 6-7 |
| Mphindi 1 | Khalani pa mlingo uwu kwa mphindi imodzi | 7-8 |
| Mphindi 1 | Kuchepetsa liwiro ndi kutsogolo 2 kumawonjezera masekondi khumi ndi awiri | 5-6 |
| Mphindi 5 | Yendani kapena muthamange mofulumira | 5 |
| Mphindi 1 | Kuonjezera mwamsanga ndi kutsika 3 kumawonjezera masekondi makumi awiri | 6-7 |
| Mphindi 1 | Khalani pa mlingo uwu kwa mphindi imodzi | 7-8 |
| Mphindi 1 | Kuchepetsa liwiro ndi kutsogolo 3 kumawonjezera masekondi makumi awiri | 5-6 |
| Mphindi 5 | Yendani kapena muthamange mofulumira | 5 |
| Mphindi 3 | Lonjezerani mwamsanga kapena kutsika (kapena onse) mpaka | 7 |
| Mphindi 5 | Yendani kapena muthamange mofulumira | 5 |
| Mphindi 1 | Kuonjezera mwamsanga ndi kutsamira 2 kukuwonjezereka masekondi khumi ndi awiri | 6-7 |
| Mphindi 1 | Khalani pa mlingo uwu kwa mphindi imodzi | 7-8 |
| Mphindi 1 | Kuchepetsa liwiro ndi kutsogolo 2 kumawonjezera masekondi khumi ndi awiri | 5-6 |
| Mphindi 5 | Yendani kapena muthamange mofulumira | 5 |
| Mphindi 3 | Zonjezerani kuti muzitha kugwira ntchito kunja kwa malo anu otonthoza | 6 |
| Mphindi 5 | Onetsetsani mosavuta | 4 |
| Chiwerengero cha Nthawi Yopuma: Mphindi 45 |
Zambiri Zophunzitsa Maphunziro
Kupititsa patsogolo maphunziro ndi njira yabwino yopsereza makina onse a cardio, osati kope lokha. Ndipotu, mumakhala bwino ngati mutasakaniza mwendo wanu, kutsika ndi kukana nthawi yonse yopuma, kutulutsa thupi lanu kumalo anu otonthoza kwa nthawi yochepa ndiyeno kulola thupi lanu kuti libwezere.
Kotero, mmalo mokhala mofanana mofanana pa ntchito yonse yopangira masewera, mukhoza kuwathyola ngati ntchito yopitirira.
- Sankhani nthawi ya ntchito yanu - Ngati ndinu woyamba, mukhoza kuyamba ndi mphindi imodzi yogwira ntchito. Kuchita masewera apamwamba kwambiri kungayesere kutalika ndi zovuta zosiyanasiyana.
- Sankhani mapumulo anu - Ngati ndinu oyamba, mungafunike kukhala ndi nthawi yofanana kuti mupeze ngati simunapite. Kotero, ngati mukugwira ntchito mwakhama kwa mphindi imodzi, mupumula ndikupumula kwa mphindi 1-2. Kapena mpaka mutamva ngati mutagwira ntchito molimbika.
- Sankhani khama lanu - Pamene muli mu ntchito yanu, pezani momwe mungachulukitsire. Ngati muli pamtunda, mungagwiritse ntchito mofulumira komanso mofulumira. Ngati muli pa elliptical , mungagwiritse ntchito mwamsanga ndi kukana. Sankhani mphamvu yomwe imamva zovuta komanso ngati chinthu chomwe mungachite kwa nthawi yomwe mwasankha.
- Bwerezani - Bwerezerani nthawi zomwe mukugwira ntchito / kupumula kulikonse kuyambira 10-45 mphindi. Ntchito yovuta kwambiri, yochepa yopangira ntchitoyo iyenera kukhala yochepa. Kotero, ngati mukugwira ntchito, nenani, Mzere wa 5-6 pazomwe mukuzidziwa panthawi yomwe mukugwira ntchito, mukukhala ndi aerobic. Ngati mukugwira ntchito pa msinkhu wa 8-9, ndinu anaerobic ndipo simungakwanitse kugwira ntchitoyo kwa nthawi yayitali.
Zambiri Zogwira Ntchito ya Cardio
- Ntchito Yophatikiza Mapulogalamu
- Mphindi 30 Yophatikizapo Ntchito
- 30-60-90 Ntchito Yophatikiza Pakati
- Maphunziro Ophunzirira Oyamba - Mzere 3
Yesetsani kuphunzitsa nthawi imodzi kamodzi kapena kawiri pa sabata kuti muwononge zambiri zowonjezera komanso kupirira.