Kodi ndi chifukwa chimodzi chotani chomwe ambirife timati sitichita masewera olimbitsa thupi? Kawirikawiri chifukwa timakhala otanganidwa kuti tipeze nthawi.
N'zosavuta kuti pulogalamu yotanganidwa ikulepheretseni kuchita masewera olimbitsa thupi ndipo nthawi zambiri zimaphatikizapo podziwa kuti tikufunikira nthawi yambiri yolimbitsa thupi ndikukhala wathanzi.
Pali cardio , yomwe timayenera kuchita masiku ambiri a sabata kwa mphindi 30-60 ndikulimbikitsanso maphunziro , zomwe timayenera kuchita 2-3 pa sabata.
Ngati mukuvutika kale kuti muyambe kuchita masewero olimbitsa thupi, zingawoneke kuti n'zosatheka kukwaniritsa.
Ndizotheka kupeza ntchito yanu, ngati mutaphunzira njira yabwino yogwiritsira ntchito nthawi yomwe muli nayo.
Kugwiritsa Ntchito Nthawi Mwanzeru
Mwinamwake mwamvapo kuti ntchito yochepa yochitidwa tsiku lonse imakhala yogwira bwino poyatsa zopsereza monga imodzi, kugwira ntchito yaitali. Ndizobwino, koma zikusokoneza kuyesera kuti muwone momwe mungasinthire ntchito yanu yayitali mufupikitsa.
Ngati muli ndi mphindi 10 kapena 15 pokhapokha, kutentha kwanu kuyenera kukhala liti? Kodi muyenera kuchita chiyani? Kodi mungatani kuti mukhale ndi mphamvu zolimbikira?
Pankhani ya cardio, pali njira zingapo zomwe mungagwire ntchito mwakhama nthawi yomwe muli nayo. Mfungulo uli mu mphamvu ya ntchito yanu.
Kawirikawiri, patapita nthawi, kumakhala kochepa kwambiri . Mofananamo, ndifupikitsa kuchitapo kanthu, mwamphamvu kwambiri muyenera kupopera muzochita zanu.
Ngati muli ndi mphindi 10 zokha, mukufuna kugwira ntchito molimbika momwe mungathere maminiti 10. Ngati mungapeze mphindi 10 katatu patsiku, mukhoza kupeza bwino.
Zolemba Zochepa za Cardio
Ngati muli ndi mphindi zochepa zokha za cardio, cholinga chanu chiyenera kukhazikika. Ntchito iliyonse idzachita, malinga ngati mungathe kugwira ntchito mwakhama ndikukweza mtima wanu.
Kumbukirani kuti mukhale otentha , mosasamala kuti mumachita masewera otani nthawi yayitali. Simukufuna kulumphira mwamphamvu koma simungakonzekere thupi lanu.
Pansipa pali chitsanzo cha masewera olimbitsa kunja kwa miniti 10 omwe amagwiritsa ntchito makina oyendayenda , akuthamanga , ndi kulumpha . Ngati simukukonda kukwera kwakukulu , mungathe kuyenda ndi kuwonjezera mphamvu mwa kuyenda mofulumizitsa, kuwonjezera mapiri kumapeto, kapena kuchita masewera olimbitsa thupi . Mukhozanso kuyesa 10-Minute Low Impact Circuit Workout . Gwiritsani ntchito Pulogalamu Yomweyi Yomwe Mumayesa kuti muone ngati mukuchita izi:
10-Minute Pogwiritsa Ntchito Panyanja
Mphindi 1: Kutentha ndi kuyenda kofulumira - RPE - mpaka 5
Mphindi 1: Speedwalk - fulumira mpaka RPE yanu ili pa 6-7
Mphindi 1: Thamangani - RPE 8
Mphindi 1: Jumping Jacks - RPE 8
Mphindi 1: Speedwalk - RPE 8
Mphindi 1: Thamangani - RPE 9
Mphindi 1: Jumping Jacks - RPE 9
Mphindi 1: Thamangani - RPE 9
Mphindi 1: Jumping Jacks - RPE 9
Mphindi 1: Sprint - RPE 9
Mphindi 1: Yendani mofulumira kuti muzitha kuzizira - RPE kubwereranso mpaka 3-5
Mukhozanso kutenga cardio kuntchito. Ngati muli ndi masitepe othamanga , tenga mphindi khumi ndikugawa magawo anu m'magulu a mphindi imodzi monga omwe tatchulidwa pamwambapa. Yambani ndi kutentha (kuyenda pamwamba masitepe pang'onopang'ono) ndi zina zothamanga pamasitepe ndikuyenda pansi mphindi iliyonse.
Mukhozanso kuyesa Boot Camp Workout kuti muchite kunyumba.
Mukhozanso kupeza malingaliro ena a 10-Minute Timesaver Workouts .
Kugwiritsa Ntchito Mphamvu Zolimba
Pokhudzana ndi kuphunzitsa mphamvu , mukhoza kuchita zomwezo monga cardio workouts . Pochita masewera olimbitsa thupi (zovuta zomwe zimagwiritsa ntchito gulu limodzi la minofu) popanda kupumula pakati pa maselo, mukhoza kupanikizika mu kuphunzitsidwa mwamphamvu mu mphindi khumi, ngati ndizo zonse zomwe muli nazo.
Ndibwino kuti, ndi bwino kuthera nthawi yochulukirapo pa mphamvu zanu kuti muwongolere minofu imeneyo, koma nthawi zonse mumakhala ndi nthawi yochepa.
M'munsimu muli mfundo zogwiritsira ntchito pochita maphunziro afupipafupi amphamvu:
- Mphindi 10-Mphamvu Yophunzitsa ndi Mabungwe Otsutsana
- Thupi Lalikulu Lokhazikika - Ntchitoyi ndi yoposa 10 Mphindi koma imapereka zochitika zochepa pochita masewera
- Thupi Laliwiro Lomaliza
- Mphindi 10-Mphamvu Dongosolo la Dera
Onetsetsani kuti muwone dokotala musanayambe mtundu uliwonse wa masewero olimbitsa thupi ndikusintha mapulogalamu anu malinga ndi msinkhu wanu.
Ntchito Yoyendayenda Yakafupi
Njira yanga yomwe ndimakonda kuchita masewera olimbitsa thupi mukamaliza nthawi yochepa ndikuphatikizapo cardio ndi mphamvu zomwe mukuchita. Mukugwirizana ndi ntchito zonse zomwe mukufunikira mu nthawi yocheperapo, nthawi zonse ndikuyaka kwambiri ma calories.
- 10-Minute Con-Con Workout
- Mphindi 10-Thupi Lalikulu la Thupi
- Kalori Wathunthu-Dera Loyaka
- Mphamvu ndi Mphamvu Kuyenda Dera Lopita
Mfundo yaikulu ndi yakuti kuchita masewera olimbitsa thupi nthawi zonse kuli bwino kusiyana ndi kuchita masewera olimbitsa thupi. Tengani nthawi kuti muwononge ndondomeko yanu ndikupeza nthawi yomwe mungathe kupuma. Mukhoza kuchita masewera 10 a cardio m'mawa ndikuyesera mphamvu ya mphindi 10 patsiku. Ziribe kanthu momwe mumawagwirira pamodzi, zonsezo zimawerengeka.