Nguva inotevera paunopinda mujimini uchinzwa usati wanyatsogadziriswa nemagariro ako akare okuita basa, ramba chikwata chetsika uye utsvake gamba risina kugadzikana re cardio muimba yepamusoro, muchina wokucheka. "Kukurisa muviri unoita muviri wose unoita kuti mwoyo wako une simba uye simba rako," anodaro Sara Hendershot, mutambi weOlympic, Mudzidzisi weCrefFit, uye mubati wemu Project Up uye Rowfficient coaching program. "Uyezve," anowedzera kudaro, "yakaderera pasina huwandu hwekukuvadza, uye kakawanda kupfuura kwete, makemikari ekurovedza haana kushandiswa." Kana iwe wakambofanira kumirira kuzotarisana nemhepo yako yemotokari, munoziva ichi chinhu chikuru.
Icho chinyengeri, hongu, chiri kutarisa kuti ungazotanga sei, asi iyo haisi dambudziko neHendershot mukona yako. Pano anopa zvigadziro zvaunoda kuziva usati watanga, pamwe chete nemitambo yekutamba yakagadzirirwa katatu kuti akubatsire kutanga kutamba nechivimbo.
Usati Watanga, Tarisa Fomu Yako
Kunyangwe iwe wakamboedza kutamba munguva yakapfuura, zvakakosha kuti uone kaviri fomu yako, kunyanya sezvo fomu isina kunaka yakanaka. Hendershot inopa zvitatu zve "checkpoints" kuti ikubatsire kuti utungamirire zvakanaka :
Misoro Kutanga: "Vatambi vakawanda havazivi kuti panguva yekufamba kwekutengesa kwekurohwa, iwe unoda kuti mapepa ako arambe ari pamberi pechiuno chako kusvikira magumbo ako apera," anodaro Hendershot. Mune mamwe mazwi, haufaniri kusendamira kumashure kwako kumashure kana kuvhomora maoko ako kumuranda wako apo iwe unowedzera makumbo ako. Icho chisina kunaka kana iwe usati washandiswa kuita chiito, saka Hendershot inokurudzira iwe kuwedzera mamwe "makumbo chete" kumonhorera kumoto wako wekudziya , uko kona pakati pechifuva chako nemakumbo ako hazvitomboshanduki, uye mapepa ako anoramba ari pamberi pe chiuno chako.
Nzira Yakarurama: "Maoko ako ndiwo masimba anoshayisa simba raunoshandisa mukurohwa, saka iva nechokwadi chokuti uri kushandisa zvishoma!" Hendershot inoti. Paunotanga kushungurudzika kamwe chete, maoko ako anofanira kunge akareba uye akajeka, sekunge uri kusvika kune chimwe chinhu pamberi pako. "Ndezvipi izvo zvinowanzoita kuti izvi zviitike zvakanaka ndezvokuti vatambi havagadziri mavoko avo nokukurumidza pakugadzirisa chikamu chekurohwa. Kubvira pakupedzisira ',' kana makumbo ako akatwasuka uye muviri wako uchidzungaira zvishoma nezvinobata sternum yako, yekutanga kufamba kwako kwaunofanira kuita ndeyokuwedzera maoko ako zvakananga usati wafugama makumbo ako kana kusvika mberi. " Kuti uite chimiro chakakodzera paunenge uchidziya, shandisa pause pamagumo ekupedza kwako nzvimbo yekuti uise humwe hunoti "maoko" kunze kwechikwata chako.
Teererai Mufumi Wako: Mishonga yokukanda ine fan inenge iri mudzimba dzavo inoita kuti mhepo idzivirire sezvo iwe uchiita chirwere chimwe nechimwe. Hendershot anoti, "Chinangwa chinofanira kunge chiri kuumba guru, rhythmic 'vvrooooooooooo' rwiyo kubva kune fan pane imwe tsvimbo." Zvakakosha kubhadhara kune zvakasiyana-siyana manzwiro anoita fan yako paunenge uchichinja nzira yako. Paunonzwa rwiyo rwakarurama? Hendershot inoti chiratidzo chakanaka iwe wakamirira kusimba simba uchishandisa uremu hwemuviri wako.
Kunzwisisa Monitor
Chinhu chechipiri chaunofunga nezvayo paunotanga basa rako rokutamba ndiro izvo ganda riri pamushini wako ririkutaurirana pamusoro pekushanda kwako uye kufambira mberi. Concept2 rowers inowanzova yemhando yemabhizimisi yemichina yemabhizimisi, saka iyo pfungwa yakanaka kuti uzvizive nemuchina wemashini uye zvingasarudzwa. Kana uri kushanda nemumwe muumbi, kwete kuti unetseke, Hendershot inotaura kuti vatariri vakawanda vanopa zvakaenzana kuverenga. Zviratidzo zvaunoda kuramba uine ziso pane nguva, nguva, kure, uye chisarudzo che "guta rimwe chete."
Kana ukaronga pakushanda kuburikidza nemapurogiramu ekugadzirira anopiwa neHendershot, uye uri kushandisa mhando yeConcept2, shandisa matanho aya kuti utange, "Sezvawakagadzirira kuti uite basa rako, shandisa MENU / BACK button, zvino SELECT WORKOUT, uye MHURI ITSVA, "anodaro Hendershot. Nokutevera mirayiridzo iyi, yako chekuita icharatidza zvakanaka ruzivo rwaunoda kuti upedze purogiramu imwe neimwe.
Basa Rokutanga 1: Step 10k
Iri ndiro basa rakareba kwazvo reboka, raunogona kutarisira kutora maminitsi makumi matatu kusvika makumi mana ekupedzisa.
- Isa gadziriro yako yemamita 8 000 emabasa.
- Wedzera kuora kwepuroke yako (nhamba yerovasiro iwe uri kutora imwe neimwe yemaminiti) yose mamita 2 000 mamita. Nhamba iyi inoratidzwa mukona yekrini chako.
- Tanga pazvikwata makumi maviri nemasere paminiti, zvino shandura imwe neimwe mamita 2 000 kusvika kune 24, 26, uye upedzisire pa 28 kwekupedzisira mamita 2 000. Edza kuwedzera kukurumidza kwako nguva dzose paunowedzera kushaya kwaunoita.
- Iyi miedzo yakareba ichavaka zvakasimba sezvaunofamba.
Workout 2: 1000 Meter Anodzokorora
Paunenge uchitsvaga chimwe chinhu chidimbu uye chinotapira, haugone kumira zvisina kunaka nehutano hwemita 3 000.
- Isa gadziriro yako yezvikamu: Kurera uye sarudza mamita mamita emabasa uye maminitsi matatu ekuzorora.
- Kuzadza mamiriyoni emamita anodzokorora, kuchinja kushandiswa kwepuroke yako kusvika kune imwe hafu yemakiromita (mamita 500 kusvika mune mamita 1 000 emabasa ako).
- Tanga pazvitsva makumi maviri neminomwe paminiti, uye nokuda kwemamita mazana mashanu ekupedzisira, mutsara uri pamusoro pemashure makumi matatu neminiti.
- Tora mweya wako mukati memaminitsi matatu ekuzorora usati waenderera mberi.
Workout 3: 30-Chechipiri Yakadhindwa
Ichi chiitiko chemukati hachisi chekushaya mwoyo. Zvakanaka chaizvo zvakajeka kutengesa mwoyo wako wehutano uye kuita kuti mishonga yako ipise sezvo iwe uchisimudza iwe zvakaoma sezvaunokwanisa. Mushure mokupisa kwakapfupika, nyama yegadziriro inotora anenge maminitsi makumi maviri.
- Ita yako chekucherechedza zvenguva: Nguva uye sarudza masekondi makumi matatu emabasa, 90 seconds yekuzorora.
- Pedzisa nguva gumi nemakumi matatu-yechipiri pakuedza kukuru.
- Edza kuchengetedza zvirwere zvinopfuura 30 paminiti panguva imwe neimwe yemaminitsi makumi matatu nemasere.
- Kana nguva yekuzorora kwechikamu makumi mapfumbamwe nemapfumbamwe inonzwa sekuzorora zvakanyanya, hausi kuzvikumbirira zvakaoma zvakakwana!