Ngati ndiwe mkazi akuyesera kuchepetsa thupi ndikukhala woyenera, pali chinthu chomwe muyenera kudziwa: Nthawi zambiri zimatenga nthawi yaitali kuti amai azilemera kuposa amuna . Ndipo, ngati mwakhala ndi mwana, mungafunike kuganizira nthawi yambiri. Izi zati, amai akhoza kuchita zinthu zina kuti awononge kuchepa kwawo. Zotsatira zotsatirazi zidzakuthandizani kuphunzira zambiri za momwe mungapititsire maphunziro anu a cardio ndi mphamvu, momwe mungakhazikitsire zolinga zenizeni ndi momwe mungatenthe mafuta ambiri.
Kuchepetsa Kulemera kwa Akazi
Kuti mkazi adzichepetse, ayenera kuchita zomwezo zomwe munthu amachita - kutentha makilogalamu ambiri kuposa momwe amadya. Izi zikumveka zophweka, koma zimatengera ntchito kuti musinthe moyo wanu ndikudzipereka kusinthako tsiku ndi tsiku. Musanayambe, mutenge nthawi kuti muphunzire za zofunikira za kulemera kwa thupi ndi zomwe zimatengera kuti muwone zotsatira.
Zowona za Kutaya Kwambiri
- Zinsinsi Zomwe Zingapindulitse Kutaya Kwambiri : Mukhoza kuchita zinthu zinayi kuti mukhale ndi mwayi wopambana. Kodi mukudziwa zomwe iwo ali?
- Kupereka Kuchepetsa Kulemera kwa Mthupi : Zingadabwe , koma kuika pang'onopang'ono ndi kuika patsogolo zolinga zina kungakuthandizeni kuchepa.
- Kulemera kwa kuperewera Kukhoza kupulumuka : Njira yopita kulemera ndi yaitali, koma mukhoza kupanga njirayi mosavuta komanso yosangalatsa.
- Kukhalabe Wokhutira : Chofunika kwambiri pa pulogalamu iliyonse yowonongeka ndizolimbikitsa, koma kodi mumazichita bwanji tsiku ndi tsiku? Nkhaniyi ikufotokoza momwe.
Kuchita Zochita za Kutaya Kwambiri
Kuchita masewera olimbitsa thupi ndi chimodzi mwa zipangizo zofunika kwambiri zomwe mumakhala nazo polepheretsa kulemera ndi kukhazikitsa pulogalamu yoyenera ndi galimoto komanso maphunziro amphamvu ndiyo njira yanu yoyamba pokwaniritsa zolinga zanu. Pansipa mudzapeza zonse zomwe mukufunikira kuti mukhazikitse pulogalamu yoyenerera ndikupanga ntchito zabwino.
Zojambula Zojambula
Nthawi zambiri sindikusowa kukakamiza abwenzi anga kuti azichita masewera olimbitsa thupi. Amadziwa kuti cardio ikhoza kutentha mafuta ndi ma calories, koma nthawi zambiri sadziwa momwe angapititsire nthawi yawo yopuma.
Zolakwitsa Zonse:
- Kuchita cardio yambiri : Azimayi amakonda kukonda cardio kuposa kuphunzitsa mphamvu ndipo nthawi zina amachita zambiri, amaika pangozi, kuvulaza, kutaya minofu ndi kupha malo olemera .
- Kugwira ntchito pang'onopang'ono : Azimayi ena ali ndi ntchito zambiri mu ' mafuta otentha ', kapena amagwira ntchito yochepa. Komabe, kugwira ntchito mwakuya kwa masewera atatu pa sabata kungakuthandizeni kutentha makilogalamu ambiri, zomwe ndizofunika kuti muchepe.
- Kusanyalanyaza mbali zina za mapulogalamu awo : Amayi ambiri amapewa kuphunzitsidwa mwamphamvu chifukwa amawopa kuti adzakula kwambiri ndipo sakuganiza kuti izo zimawathandiza kuchepetsa thupi. Komabe, kuphunzitsa mphamvu ndikofunika kwambiri kuti musinthe thupi lanu , lomwe limakupangitsani kuyenda pamsewu.
Zomwe zili pansipa zidzakuthandizani kuphunzira zambiri za momwe mungapezere ndalama ndi ntchito yanu ya cardio ndikuwapangitseni ntchito.
Kupindula Kwambiri pa Mapulogalamu Anu a Cardio
- Cardio for Lossight Loss : Dziwani za ntchito zabwino za cardio, momwe mungawotchere makilogalamu ambiri komanso momwe mumayenera kuchita masewera olimbitsa thupi.
- Momwe Mungathere Mafuta Owonjezera ndi Cardio : Ngati mwakhala mukugwira ntchito mu 'malo otenthedwa ndi mafuta' mungadabwe kuphunzira njira yeniyeni yotentha mafuta ambiri.
- Cardio 101 : Bwereranso ku zofunikira kuti mudziwe momwe mungasankhire ntchito ndi nthawi yayitali bwanji, momwe mungagwiritsire ntchito zovuta komanso nthawi zambiri.
- Mmene Mungayang'anire Kuchita Zanu : Kugwira ntchito moyenera kungachititse kuti cardio yako ikhale yogwira mtima kwambiri. Phunzirani njira zosiyanasiyana kuti muone momwe mukuvutikira.
Tengani Icho ku Mzere Wotsatira
Njira yabwino yopezera zambiri pa nthawi yochita masewera olimbitsa thupi ndiyo kuganizira za ntchito yopambana. Chinthu chabwino kwambiri pa ntchitozi ndi chakuti ndizofupikitsa, kotero mukhoza kuzikanikiza ngakhale mutakhalabe nthawi yochuluka.
Yesani ena mwa malingaliro awa:
- Maphunziro a Pakati : Kuphunzira maphunziro ndi imodzi mwa njira zabwino zowonjezeretsa thupi lanu pamene mukuwotcha kwambiri ma calories ndipo chinthu chabwino kwambiri, mungathe kuchichita ndi pafupifupi kulipira. Gwiritsani ntchito mwakhama kwa nthawi (tchulani masekondi 30-60), mupumule kwa nthawi yofanana kapena yayitali (kapena yofupi!) Ndi kubwereza. Zomwe amagwiritsira ntchito pafupipafupi:
- Maphunziro a Tabata : Kuphunzitsidwa kwa Tabata ndi njira ina yophunzitsira nthawi, ndikukugwiritsani ntchito nthawi yochepa, kukuthandizani kutentha makilogalamu ndikusintha thupi lanu. Yesani zotsatirazi za Tabata Low Impact kapena zotsatira zapamwamba za Tabata Cardio Workout .
- Maphunziro Ofunika Kwambiri : Kuphunzira kotereku kumachitika nthawi zonse pamlingo wotsatira, poganizira zochitika zazikulu kwambiri. Zomwe ndimakonda:
Kuphunzitsa Mphamvu kwa Akazi
Ngakhale amayi ambiri akunyamula zolemera, ena a inu kunja uko mumapewa kuphunzitsidwa mphamvu monga mliriwu. N'zomvetsa chisoni kuti maphunziro amphamvu ndi ofunikira ngati mafuta a cardio. Zina mwa zifukwa zomwe akazi amapewa kuphunzitsidwa mphamvu zingakhale monga:
- Kuganiza izo kumapindulitsa anthu okha
- Kuda nkhaŵa kuti kumanga minofu yayikulu, yowopsya
- Kukhulupirira izo sikungakuthandizeni kulemera
- Kutengeka ndi chipinda cholemera
- Osadziwa kumene mungayambe
Uthenga wabwino ndi wakuti, simuyenera kuopa zolemetsa zolemetsa. Akazi alibe testosterone zofunikira kuti amange minofu yayikulu. Ngakhale amuna ali ndi nthawi yovuta kumanga minofu yaikulu - ndipo ali ndi testosterone njira kuposa inu.
Ngakhalenso bwino, mutangoyamba kukweza zolemera, mudzawona kusintha kwakukulu kumachitika mthupi lanu, kuposa momwe mumachitira ndi cardio yomwe imatentha mafuta koma sikukuthandizani kumanga minofu. Musaiwale kuti mukukumanga mafupa amphamvu ndikusunga minofu yanu, zomwe zikutanthauza kuti mungathe kulemetsa kulemera komwe kumadza ndi zaka komanso kusowa kochita masewera olimbitsa thupi.
Ngati ndakulimbikitsani kuti muyambe, yang'anani zinthu zomwe zili pansipa kuti mudziwe kumene mungayambe.
Njira Yabwino Yokweza Mapiri
Akazi ndi osiyana kwambiri ndi amuna pokhudzana ndi kuchepa thupi komanso amapindula ndi njira yosiyana pa maphunziro a mphamvu.
- Kuwonetsetsa mphamvu zogwira ntchito nthawi zonse pa sabata - Choyamba, yang'anani pa kumanga minofu ndi mphamvu zolimbitsa thupi. Izi zikhonza kukhala thupi lonse kawiri pa sabata kapena kupatulira machitidwe ammwamba ndi apansi. Ndipo kugwira ntchito molunjika sikukutanthauza kuti muyenera kuchita masewera olimbitsa thupi. Pali ma kettlebell abwino omwe angapangitse mphamvu zanu monga momwe zimakhalira nthawi zonse ndipo musaiwale kuti mungagwiritsenso ntchito makina otsutsa . Onetsetsani kuti mukukweza kulemera kokwanira.
- Kuchita masewera olimbitsa thupi pafupipafupi 1-2 pa sabata - Pokhala ndi dera lanu, mumachoka ku zochitika zolimbitsa thupi kupita ku chimzake popanda kupumula ndipo nthawi zambiri mumatha kuchita masewera olimbitsa thupi komanso mphamvu zanu. Maphunziro a dera ndi njira yabwino yothetsera mphamvu zamphamvu popanda kukhumudwa kapena kukhumudwa.
Ntchito Zophunzitsira Bwino Dera
- Dongosolo la kulemera kwa Thupi la 10-Minute
- Mphindi 10 Yoyambira Dera
- 10-Minute MetCon Workout
- Dera lapamwamba la Cardio & Strength Circuit
- Ntchito Yopsa Moto Dongosolo (Int / Adv)
- Mphindi 10-Mphamvu ndi Mphamvu Dera (Int / Adv)
- Dongosolo Lonse Lapansi (Int / Adv)
Ndi zonse zomwe zanenedwa, mungatani kuti mukhale oyenera ku cardio, kuphunzitsa mphamvu, komanso kuphunzitsa? Mwamwayi, pali njira zambiri zomwe mungagwiritsire ntchito nthawi yanu, monga:
- Lolemba : 30 Mphindi Maphunziro Ofunika Kwambiri (HIIT) - Mphindi imodzi yokha yoyenda mofulumira kapena kuthamanga mofulumira momwe mungathere ndi kuyenda kwa mphindi ziwiri kwa mphindi 30. Chiwonetsero Chophatikiza Thupi la Thupi , 30 min
- Lachiwiri : Mphindi 30-60 Mphindi Zamakono Zojambula, monga Cardio Endurance Workout
- Lachitatu : Circuit Training
- Lachinayi : Tambani / Pumulani
- Lachisanu : Mphindi 45 HIIT yochita masewera olimbitsa thupi, monga Treadmill Poredom Buster Workout
- Loweruka : Total Body Ball Workout