Tanga, Ita Nguva Yako, Zvadaro Ziva Kutsungirira
Iwe uri mutambo wakakwana wokutanga muviri wakagadzirira kutanga ne cardio workouts here? Unogona kutanga nemabasa maviri akasiyana. Kana uchinge wavaka simba rako, unogona kufambira mberi ku cardio kutsungirira kubasa.
Izvi zvinobatsira iwe kana iwe uchifananidza chero ipi yeiyi mitemo:
- Iwe hauna kumboshandisa.
- Yange iri nguva yakareba kubva pawakaratidza uye wakagadzirira kudzokera kune imwe nzira.
- Wanga uri pazororo nekuda kwechirwere kana kukuvadzwa uye unoda kutanga zvishoma nezvishoma uye zviri nyore.
- Nzira yako yehupenyu ndiyo iyo tsanangudzo yekugara.
Hazvina mhosva kuti uri kupi kana kuti yakareba kwenguva yakareba sei, iwe unogona kudzokera kubasa kunze kwekukuvadza iwe, kuora mwoyo, kana kunzwa kusuruvara. Pfungwa iyi ndeyokutanga nechinangwa chiduku- kushanda . Chinopfuura chinhu chipi nechipi, kusagadzikana ndizvo zvaunoda kuvaka chiito ichocho uye izvi zvinoshandiswa kuita izvo chete. Kana iwe uine hutano hwakanaka kana iwe usati wakashanda, taurira chiremba wako usati watanga purogiramu yekurovedza muviri.
Mazano eCardio Workouts
Iva nechokwadi chekuona kushanda kwako . Iwe unogona kushandisa chinonzi chiito chekuedza , chinangwa chemwoyo chemahara kana nzvimbo yekuedza . Shandura kushanda maererano nehutano hwako . Wedzera nguva yakawanda kana kuderedza nguva yekushanda sezvinodiwa. Kana iwe usingagoni kutaura, kunzwa uchinetseka, kana kunzwa chero kurwadziwa kwakakomba, rega basa rako.
Kana iwe usingafungi zviri nani pashure pokuzorora, dana chiremba kuti uone.
Mutengo wekuona uchiedza (RPE) inokubatsira kuti uone kutenderera pamwero we1 kusvika ku10. Sarudza kufamba iwe unogona kuchengeta urefu hwekuvhima. Hazvina mhosva kuti ingangodaro yakanonoka sei, pfungwa yacho ndeyokupedzisa kubasa uye kugara pedyo nemunzvimbo yako yekunyaradza.
- RPE Nhamba 3: Unonzwa wakasununguka asi uri kufema zvakanyanya kudarika apo usingashandisi.
- RPE Nhamba 4: Iwe zvino watanga kujeka zvishomanana, asi iwe unogona kuenderera mberi nehurukuro yakazara pasina kuonekwa kunooneka.
- RPE Nhamba 5: Iwe zvino hauna kunyatsogadzikana, iwe uri kutuka zvakanyanya asi iwe unogona kutaura zvakare nyore.
- RPE Nharaunda 6: Zvino kutaura kwakaoma, iwe unofema zvishoma.
Kufamba uye Biking Kutanga Cardio Workout Routines
Basa riri pasi apa rinoratidzirwa pane chikwata chechikwata uye bhasikoro , asi zvinogona kuitika pane chero motokari yemoto kana kunze. Zvose zviri zviviri zvakagadzirirwa kukugadzirisa zvakare ku cardio training. Ita kuti uende kunze, kana uchida, kana kushandisa bhasiro chaiye panzvimbo yebhazikoro rekusimudza kana iwe uine imwe.
Chinokosha ndechokugadzirira kuita basa uye kuita chirongwa chekunamatira nebasa iri rinenge mazuva matatu pavhiki. Kana iwe uchikwanisa kuzviita zuva rega rega, zvinotova nani. Edza kushanda panguva imwe chete zuva rega roga kuitira kuti upinde muitiro iwoyo. Zvinogona kunge zvakaoma pakutanga asi, nokufamba kwenguva, pfungwa dzako nemuviri zvinoshandiswa nayo.
Ramba uchienda uye, pane imwe nguva, pfungwa yako ichangoziva kana yava nguva yekushanda. Momentum uye chirango chikamu chikuru chekunamatira purogiramu yezvidzidzo.
- Ita basa iri kanenge kaviri kana katatu pavhiki, kupumha pakati pekushanda kana zvichidiwa.
- Kuti ufambire vhiki imwe neimwe, wedzera maminetsi maviri kana kupfuura kubva pakudzidzira kwega kwega kusvikira iwe uchigona kushanda nguva dzose kwemaminitsi makumi matatu.
Mutangairi 13-Minute Kufamba Cardio Workout | ||
| Kufambisa uku ndiko kusarudza kwakakwana kana uri wekutanga uye iwe unoda kutanga zvakanaka uye zviri nyore. Hazvidi kuti zvishandise kunze kwekuti shangu mbiri dzakanaka uye iwe unogona kuzviita panze kana mukati mumiriri kune chikwata chetsika kana elliptical trainer. Inzwa wakasununguka kugadzirisa basa rako maererano nehutano hwako. | ||
| Nguva (maminitsi) | Kuedza | Tsanangudzo |
| 3 | RPE 3-4 | Kushamwaridzana pamutambo unofadza. |
| 4 | RPE 5 | Wedzera kufamba kwako kuitira kuti unoshanda zvakaoma, asi uchikwanisa kuramba uchikurukurirana. |
| 3 | RPE 4 | Chinonoka pasi zvishoma. |
| 3 | RPE 3 | Zvishoma nezvishoma kusvika pakunakidza kunotonhora pasi |
| Edza kushanda kwekudzivirira mushure mokunge cardio yako iwedzere kuchinja uye kusununguka. | ||
| Nguva Yese Yokubata Nguva: Maminitsi gumi nematanhatu | ||
Kutanga 10-Minute Bike Cardio Workout | ||
| Bhasikoro yakamira ndeimwe imwe sarudzo yakanakisisa, ingave uri kungotanga kana iwe unoda kuchinja zvinhu zvishoma. Mabhasi anopa kukurudzira iwe kuti ushande zvinopesana pane kuti uite muviri wako uremu, uchibvumira muviri wako nguva kuti uenzanise kuitisa pasina unhu. Kana uine zvinetso zvekubatana, bhasikoro ingangodaro ndiyo nzira yakanakisisa yokutanga. Shandura basa iri maererano nemaitiro ako ehutano | ||
| Nguva (maminitsi) | Kuedza | Tsanangudzo |
| 3 | RPE 3-4 | Kushamwaridzana pamusana wekutenderera uye kuramba uchidzivirira pasi. |
| 4 | RPE 5 | Wedzera kushorwa kwemazana mashoma ekushanda nesimba asi achiri kukwanisa kutaura. Iwe unotanga kuinzwa mumakumbo ako, saka unonoke kana iwe uchinzwa kupisa. |
| 3 | RPE 3 | Deredza kudzvinyirira uye kunonoka kusvika kune imwe nzvimbo yakanyanyisa kuti utonhe pasi. |
| Edza kushanda kwekudzivirira mushure mokunge cardio yako iwedzere kuchinja uye kusununguka. | ||
| Nguva Yese Yokubata Nguva: Maminitsi gumi | ||
Basic Cardio Endurance Workout
Kana uchinge wakavaka nguva yako nekutanga kushanda, wakagadzirira kwemaminitsi makumi matatu nemakumi matatu ekutsungirira kwekurodia. Izvi zvakakosha kutsungirira basa rakagadzirirwa kukuchengetedza pamwero wakaenzana paunenge uchishandura zvirongwa zvako kuitira kuti basa rekuita basa risanyanya kufadza.
Iwe uchange uchishandura pakati pezinga 5 ne6 pane zvakanzwisisika dhidhi chati. Misiyano pakati peiyo ichinyengeri, asi nhamba 6 inokutora iwe zvishoma zvishoma kubva munzvimbo yako yekunyaradza. Cherechedza manzwiro aunoita kuti uone musiyano.
Izvi zvinogona kuitwa mushure mekushandisa chero cardio machine -treadmill, elliptical, rowing machine, stationary cycle, kufamba-famba, ski machine, nezvimwe. Unogona kuzviita panze nekufamba kwemafambiro, kumhanya, mabhasikoro, kubhururuka, kutsika, kana kushambira.
Chengetedza kufamba kwakasimba kwenguva yakawanda sezvaunogona, kuwedzera kukura zvishoma nemaminitsi mashanu kusvika kupera pasi. Iwe unogona kuwedzera kusimba munzira dzakawanda. Kutanga, wedzera kukurumidza kwako, izvo zviri nyore kuitisa pamishonga yakawanda kana nekunze kwekudzidzira. Iwe unogonawo kuwedzera kuwedzera, izvo zviri nyore kuita pane treadmill, asi panze iwe uchada kuwana gomo kuti uite. Imwe mimwe midziyo inokubvumira kuti uchinje kupikisa saka unofanirwa kuisa zvakanyanya, zvakadai sechinzvimbo chakamira , kumera , kana elliptical .
Basic Cardio Endurance Workout | ||
| Nguva (maminitsi) | Kuedza | Tsanangudzo |
| 5 | RPE 3-4 | Kushamwaridzana: Ichi chinhu chakaoma kana kuti kukurumidza kuti muviri wako upinde mumagetsi kuti uite panzvimbo yakakwirira yekuedza. |
| 5 | RPE 5 | Wedzera kukurumidza, kutenderera, kana kudzivisa kubva pamhepo inotonhora kuitira kuti iwe unoshanda pane imwe nhamba. Ichi ndicho chiyero chako chekutanga |
| 5 | RPE 6 | Kuwedzera kukurumidza, kutenderera, kana kudzivisa (kana sarudzo) 1 kusvika ku3 kuwedzera |
| 5 | RPE 5 | Deredza kudzosera kunheyo yekutanga, kuderedza kukurumidza kwako, kutenderera, kana kusagadzikana zvakakodzera. |
| 5 | RPE 6 | Wedzera kukurumidza, kutenderera, kana kudzivisa 1 kusvika ku 3 kuwedzera |
| 5 | RPE 5 | Deredza kudzosera kunheyo yekutanga, kuderedza kukurumidza kwako, kutenderera, kana kudzivisa kusvikira wadzokera kuRPE 5. |
| 5 | RPE 3-4 | Deredza kutora kwaunoita kuti utonhorere pasi. |
| Nguva Yese Yokubata Nguva: Maminitsi 35 | ||
Nguva uye Sei Kazhinji Kuita Basa Rokutsungirira
Ichi chikoro ndechekuti inogutsa zvishoma zvinyorwa zvezuva nezuva zvekuenzanisa-kushanda kwemuviri wehutano hwehutano hwakanaka uye kuderedza ngozi dzehutano. Kana uchinge wakwanisa kuita basa iri pasina dambudziko, unogona kuzviita zuva rega rega. Kana iwe uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge wapedza basa iri, iwe unogona kuzviita chete pamazuva mashoma kuti uite kuti mishonga yako ive yakajaira kuedza.
Kushandisa Endurance Workout yeAIDS
Iwe unogona kuwedzera kupedza muviri kusvika kumaminitsi makumi matanhatu kuti upise makoriyori akawanda ekureruka , asi iwe unofanirwa kuita izvi zvishoma.
- Wedzera imwe mheto yemaminitsi mashanu eRPE 6 nemaminitsi mashanu eRPE 5 kwekugadzirira kwemaminitsi makumi mashanu kutanga, kuita izvi kwekuita basa rimwechete.
- Ita basa roga kwevhiki pane iyi yekutanga usati wawedzera imwe maminitsi mashanu RPE 6 nemaminitsi mashanu RPE 5 kusvika ma 65 maminitsi.
Shoko Rinobva
Wakafambisa nekutanga nekurovedza muviri. Kunyange zvazvo kunyange maminitsi gumi zvichiita sekuita zvakawanda pakutanga, vanhu vazhinji vanoona kuti vanogona kufambira mberi zvishoma uye kuvaka nguva yavo yekushandisa. Kana iwe ukaramba uine nguva dzose, mumavhiki mashomanana iwe unogona kukwanisa kuwana muwandu wehuwandu hwekuita basa iwe wese munhu unoda kuderedza ngozi dzehutano uye kuvaka fitness.
> Kwakabva:
> Current Occupation Activity Guidelines. Nzvimbo dzeDaase Control uye Kudzivirira. https://www.cdc.gov/cancer/dcpc/prevention/policies_practices/physical_activity/guidelines.htm.