Cholinga chachikulu cha cardio Workout ndicho chotsatira chotsatira kuchokera ku 20-Minute Cardio Workout , kuwonjezera nthawi yochuluka ndi yowonjezereka ku ntchito yopita kale. Tsopano mudzakhala mukukwanitsa kuchulukitsa kuchuluka kwa zochitika zolimbitsa thupi tsiku ndi tsiku. Ndi mtundu wa ntchito yomwe mumafuna kuchita masiku ambiri a sabata kuti mukhale ndi thanzi labwino komanso thanzi labwino, komanso, kuti muwotche mafuta.
Sinthani ntchitoyi pogwiritsira ntchito makina osiyanasiyana a cardio ndi ntchito zamagetsi monga kuthamanga ndi njinga.
Muzisintha pakati pa maziko, mlingo woyenera, ndi msinkhu wapamwamba mwa kusintha kusintha kwanu, kuthamanga kapena kuchepetsa. Mungagwiritse ntchito chithunzichi chowonetseratu kuti mugwirizane ndi momwe mumamvera ndi magulu omwe mukuganiza kuti mukuchita bwino ( phunzirani zambiri za momwe mungayang'anire mwamphamvu ). Muyambira pa msinkhu wachinayi, msinkhu woyesera mwakuya kumene mungathe kukambirana ndi anzanu. Ndiye mutengeka mpaka 6 ndi 7 kumene mukupuma pang'ono ndi thukuta, koma osati pokhapokha kuntchito zokhazokha.
Zida zofunika kwa Woyambitsa Cardio Workout
Ntchitoyi ikhoza kuchitidwa pamakina onse a cardio kapena ntchito zina. Mukhoza kuchita zimenezi pamtunda wopangira mapepala, pamsewu wopuma, mphunzitsi wopanga elliptical, makina oyendetsa, makina a skiing. Mukhozanso kuchita izi mwa kuyenda, kuthamanga , njinga zamoto kapena kuchita ntchito zina za cardio.
Mmene Mungachitire Woyambitsa Cardio 30-Minute Workout
- Lembani gawo lirilonse la masewera olimbitsa thupi, kuyimitsa liwiro, kutsamira, kukana kapena mphambano kuti zigwirizane ndi Mipangidwe Yowonjezera Yomwe Yalingalira
- Sinthani mapulogalamu monga momwe mukufunira kuti mugwirizane ndi msinkhu wanu, zofuna zanu ndi zolinga zanu
- Pewani pansi kapena musiye kugwira ntchito ngati mumamva kupweteka, kuzungulira kapena kupuma pang'ono
| Nthawi | Kuthamanga, Kuthamanga, Kutsika kapena Kutsutsana | Ntchito Yodziwika |
|---|---|---|
| Mphindi 5 | Khalani otenthetsa pafupipafupi. | 4 |
| Mphindi 5 | Baseline: Wonjezerani mwamsanga, kutsamira kapena kukana (kapena gwiritsani ntchito kuphatikiza) kuti mupeze mayendedwe anu. Mu gawoli, muyenera kukhala pang'ono chabe kuchokera kumalo anu otonthoza ndikuwona kuti mukugwira ntchito, koma mukutha kuyankhula | 5 |
| Mphindi 2. | Lonjezerani kukonda kwanu, kukana kapena mphambano mpaka mutamva kuti mukugwira ntchito molimbika kuposa mzere. | 6 |
| Mphindi 3 | Bwererani kumbuyo | 5 |
| Mphindi 1 | Lonjezerani kukonda kwanu, kukana kapena mphambano kuti muzigwira ntchito molimbika kusiyana ndi maziko. | 6 |
| Mphindi 3 | Bwererani kumbuyo | 5 |
| Mphindi 1 | Lonjezerani kuti liwiro lanu lizigwira ntchito mozama - muyenera kupeza zovuta kulankhula | 7 |
| Mphindi 3 | Bwererani kumbuyo | 5 |
| Mphindi 2. | Lonjezerani kuti liwiro lanu lizigwira ntchito mozama - muyenera kupeza zovuta kulankhula | 7 |
| Mphindi 5 | Mtima pansi | 4 |
| Chiwerengero: | Mphindi 30 |
Zisamaliro za Ntchitoyi
Onaninso dokotala musanayambe ntchitoyi ngati muli ndi kuvulala, matenda kapena zinthu zina. Kuti mukhale otetezeka, onetsetsani kuti mumadziwa zofunikira za makina onse omwe mumagwiritsa ntchito. Simukufuna kutaya nthawi yanu yochita masewera olimbitsa thupi mwa kusadziwa momwe mungachitire mofulumira, kuchepetsa kapena kuonjezera ndi kuchepetsa kukana ndi kupopera. Sungani kuti musanalowe mumakina. Gwiritsani ntchito chingwe chilichonse chachitetezo chomwe amapereka kuti apite ngati mutapita ndi kugwa.
Kuti muyambe kuchita masewera olimbitsa thupi, pewani kuchita masewera olimbitsa thupi. Dziwani zamagalimoto ndikuonetsetsa kuti mutha kumva phokoso lozungulira ngati mukugwiritsa ntchito makutu, ndi zina zotero.