Cardio mishonga inogona kuve yakanaka. Imwe nzira yekuchengetedza zvinhu zvinofadza uye kushanda muviri wako nenzira dzakasiyana-siyana ndeyekushandura makambi munguva yekuvhima. Mumuenzaniso uri pasi apa, ndakabatanidza treadmill , bhasikoro, uye elliptical mudzidzisi kwemaminitsi makumi matatu ekudzidzira.
Inokurumidza uye zvinongororwa zvinongororwa chete mazano, saka sarudza maererano nehutano hwako.
Iwe ungasave wakagadzirira kuti uwane nhamba ye 6 kana iwe unogona kusunungura mhuka yako yemukati kwemaminitsi mashomanana pane imwe nzvimbo yepamusoro yekuedza. Shandisa Pfungwa Yakaonekwa Yakaedzwa kuti uone kuti uri kushanda zvakaoma sei, inobva pane imwechete kusvika kune gumi, uye imwe isingashandisi 10 "Ndiri kufa."
Zvombo zveCardio Medley
Inzwa wakasununguka kusarudza chero motokari yemoto yaunoda. Mienzaniso iyi ndeye treadmill, bhasikoro, uye elliptical trainer, sezvo izvo zviya zvakanyanya kuwanikwa zviri mumitambo. Asi kana iwe uchida muchina wekutengesa, kana iwe unoda kupedza nguva pamba yemapuraneti, iwe unogona kushandisa iyo iri medley. Iwe unoda kutora nguva yekuzviziva iwe uye kuti ungashandura sei kutengesa kana kushandiswa kwezvigadziro kune chero cardio machine. Iwe unogona kukwanisa kuronga zvimwe zvacho kana kushandisa mapurogiramu anotangira. Nevamwe, iwe uchafanirwa kugadzirisa zvirongwa panguva imwe neimwe.
Treadmill
| TIME | Kubatsira / Kachimbidzika | Tora | Kuedza kushingaira |
|---|---|---|---|
5 min | 3.0 mph - kupisa-up | 1% | Nhamba 2-3 |
3 min | 5.0+ mph | 3% | 4-5 |
1 min | 4.5+ mph | 6% | 5 |
3 min | 6.0+ mph | 2-4% | 6 |
1 min | 4.5+ mph | 5% | 5 |
| 1 min | 6.0+ mph | 2-4% | 6-7 |
1 min | 3.0-4.0 mph | 0% | 3-4 |
Stationary Bike
| TIME | Kubatsira / Kachimbidzika | Kurwisana / Nhamba | Kuedza kushingaira |
|---|---|---|---|
1 min | 70-80 RPM | 5 | 4 |
1 min | 100-110 RPM | 6-8 | 6 |
Zvimwe imwe neimwe yemaminitsi gumi nemaminitsi kwemaminitsi 10, kuve nechokwadi chekuti Kutenda Kwako Kunonzwisisika hakusi kupfuura 7 kana 8.
Elliptical Trainer
| TIME | Kurwisana / Nhamba | Kuedza kushingaira |
|---|---|---|
3 min | 4/5 | 5 |
2 min | 6/6 | 6 |
| 3 min | 5/5 | 5-6 |
| 2 min | 6/7 | 6 |
| 5 min | 2/1 | 3-4 (kunotonhora pasi) |
Chimwe chezvibatsiro zve cardio medley ndechokuti iwe unogona kuwana nguva yakareba yekudzidzira pamitambo yekurovedza apo inoderedza nguva yako pane chimwe chinhu chezvigadziri. Nenzira iyo haungasviki hogi, uye iwe uchakwanisa kuwana nguva refu yekudzidzira. Zvisinei, iwe uchava nechinetso chakawedzerwa chekuita chokwadi kuti chimwe nechimwe chezvigadzirwa hachina kusununguka kana wagadzirira kuenda kwairi. Izvozvo zvinogona kuita kuti iwe uve rudzi rwakasiyana rwekuvhiringidza gym user. Usapedzisira uchinge uchitarisa zvimedu zvitatu zvakasiyana-siyana zvemichina. Ivai neruremekedzo uye muchifunga nezvekusarudza nguva yezuva apo iyo midziyo isingasununguka.
Kufambira mberi neCardio Medley
Iye zvino zvaunenge uine mushonga wekutanga wemaminitsi makumi matatu, wakagadzirisa zvishoma zvishoma zvinokurudzirwa cardio nezuva nokuda kwehutano uye utano. Asi nei uchimira ipapo? Kana ukakwanisa kunakidzwa nebasa iri uye iwe une nguva, uwedzere kuburikidza nekuita imwe yakapoteredza. Tanga nekudzokorora imwe chete yemichina. Kuti mamwe maminitsi gumi achapisa mamwe makoriyori . Mushure memavhiki pazera iroro, wedzera mune imwe yakagadzirirwa imwe yezvimwe zvidimbu zvemidziyo.
Kuchengetedzwa kweBasa rino
Taura nachiremba wako usati watanga chirongwa chekushandisa, kunyanya kana iwe uine kukuvara kana chirwere chisingaperi kana uri pamishonga.
Chiremba wako achakwanisa kukupa chero zvingada kudzivirira.