Pulogalamu ya Cardio Workout ya Kuchepetsa Kulemera

Kukhazikitsa pulogalamu yabwino ya cardio yolemetsa kungakhale kusokoneza. Malangizo a American College of Sports Medicine (ACSM) amati:

• Phindu la umoyo : Mphindi makumi atatu yochita masewera olimbitsa thupi , masiku asanu pa sabata kapena mphindi 20 za cardio yamphamvu , masiku atatu pa sabata
• Kulemera kwa thupi : Kugwira ntchito mpaka mphindi 60-90 za ntchito masiku angapo pa sabata

Zomwe malangizowa samasulire mwatsatanetsatane ndi momwe mungakhalire chizoloŵezi chomwe chimaphatikizapo zinthu zosiyanasiyana , zochita, ndi nthawi.

Ngati mumangochita zinthu mofulumira (kapena mukukhala mu 'mafuta oyaka zone'), simungowonjezera pangozi yokha, mukhoza kuwonongeka pang'ono. Kugwira ntchito mwamphamvu kumalimbikitsa thupi lanu kuti lizigwirizana ndi kumanga kwambiri mphamvu, nthawi yonseyi ikuyaka kwambiri ma calories.

Komabe, kuchuluka kwa ntchito zolimbitsa thupi kungapangitse kukhumudwa , kuponderezana , kapena kuvulala.

Chofunikira pa pulogalamu yabwino ya cardio ndi kuikapo masitepe onse a sabata mlungu uliwonse kuti ntchito yanu isagwire ntchito ndipo thupi lanu silichita nthawi yomweyo.

Mmene Mungakhazikitsire Pulogalamu Yanu Yomaliza Yophunzitsa

Polemba mapulogalamu a cardio yanu ya mlungu ndi mlungu, mudzafuna kuyika maofesi atatu osiyana kwambiri kuti mutenge mphamvu zanu zonse popanda kuzidalira kapena kukhala ndi nthawi yochulukirapo, zomwe zingakulepheretseni kuchita masewera olimbitsa thupi.

Mudzafuna kugwira ntchito mopitirira malire, kuchita masewera olimbitsa thupi, ndi kupititsa patsogolo kwambiri ntchito.

Zofikira kuti Zigwire Ntchito Zochepa Zambiri

Izi ziri pakati pa 60-70% ya kuchuluka kwanu kwa mtima kapena Mzere 4-5 pa chithunzi choyesedwa chochita. Muyenera kukamba mosavuta. Zitsanzo:

• Kupita pang'onopang'ono
• Kuyenda
• Kusambira mofulumira

• Maphunziro amphamvu a kuwala

Ntchito Yodzichepetsa Yambiri

Izi ziri pakati pa 70-80% pa kuchuluka kwanu kwa mtima kapena Mzere 5-7 pa chithunzi choyesedwa chochita. Muyenera kukhala okhoza kulankhula ndi khama. Zitsanzo:

• Kuyenda mwamsanga
• Aerobics, Zumba kapena mitundu ina ya aerobics
• Kuwunika kukuwala

Kuthamanga kwakukulu kapena kugwira ntchito mwamphamvu

Izi ziri pakati pa 80-90% ya kuchuluka kwanu kwa mtima kapena Mzere 8-9 pa chithunzi choyesedwa chochita. Muyenera kukhala ovuta kulankhula. Zitsanzo:

• Kutchinga chingwe
• Kuthamanga / sprinting
• Maphunziro apamwamba kwambiri
• Maphunziro apamwamba ozungulira dera
• Zochita za Tabata

Kuti muyang'ane mwamphamvu yanu , onetsetsani kuti mukutsatira zomwe mumakonda pamtima wanu kapena mugwiritsire ntchito tchati chochita.

Kumanga Cardio Yanu Nthawi Zonse Kuti Mukhale Wolemera

Pansipa pali tchati chosonyeza sabata la ntchito ya cardio kwa munthu amene amachita masiku asanu ndi limodzi pa sabata. Ichi ndi chitsanzo chabe cha momwe mungagwiritsire ntchito mitundu yosiyanasiyana ya mafilimu a cardio mu sabata yeniyeni. Sinthani ntchitoyo malinga ndi msinkhu wanu wa thupi, zovuta nthawi, ndi zokonda zanu.

Musaiwale kuti:

• Yambani pang'onopang'ono, ngati ndinu oyamba, ndipo yesetsani kuchita zomwe mukuchitazo. Zomwe mumasowa zimachokera pa zinthu zingapo, kuphatikizapo msinkhu wanu, zaka, chikhalidwe ndi zolinga zanu. Zambiri zowonjezera cardio .
• Tenthetseni ndi kuzizira pansi pa gawo lililonse
• Khalani hydrated
• Tambani pambuyo pochita masewero anu