Ngatitendese. Treadmill workouts inokonzera kubvunda kwakanaka nokukurumidza, ndicho chikonzero tinofanira kushanda zvakaoma kuti tirambe tichikurudzirwa. Imwe nzira yekuita izvi ndeyokushandura zvirongwa zvako pane zvakasiyana-siyana mukati mekuvhima. Nokuita izvi, hausi kungoita basa rinobudirira - Sezvo iwe usati uri mutezo wakafanana nenguva yose - Asi kubhabhatidza kunonzwa kwenguva shoma.
Sei? Nokuti iwe uri kutarisa zviduku zviduku zvekuvhima pane kufunga - Wow, ndinofanira kuramba ndichiita izvi kwemaminitsi 45 ?
Izvi zvinosanganisira kuwedzera kukurumidza kwako uye / kana kutamira kwenguva shomanana usati wavadzosa pasi kune imwe nzvimbo yakasimba. Wedzera kana kuderedza kasi kuburikidza nehutano hwehutano hwako uye shandisa Pfungwa Yakagadziriswa Yakawanda yekushanda pane zvakanzwisisika zvakaitwa nemaitiro. Gadzirisa basa rako kuti uenzane nehutano hwako, zvaunofarira uye zvinangwa. Ramba uchifunga mupfungwa dzako, unogonawo kuita izvi pane imwe nhumbi yekushandisa muviri kana panguva yekushanda kwako kunze.
| Nguva | Kubatsira / Kachimbidzika | Kuedza kushingaira |
|---|---|---|
| Maminitsi mashanu | Kushamwaridzana pamwero wakaoma, zvishoma nezvishoma kuwedzera simba rako | 4-5 |
| 1 min. | Wedzerai kukurumidza uye kutenderera 2 kuwedzera kwemaminitsi gumi nemashanu | 6-7 |
| 1 min. | Gara pane iyi maminitsi gumi | 7-8 |
| 1 min. | Deredza kuderedza uye kutama 2 kunowedzera mamwe masekondi gumi nemashanu | 5-6 |
| 5 min. | Famba kana kumhanyisa pamwero wakaenzana | 5 |
| 1 min. | Wedzera kuwedzera uye kutenderera 3 kunowedzera maminitsi makumi maviri nerimwe | 6-7 |
| 1 min. | Gara pane iyi maminitsi gumi | 7-8 |
| 1 min. | Deredza kuderedza uye kutama 3 kunowedzera masekondi makumi maviri nerimwe | 5-6 |
| 5 min. | Famba kana kumhanyisa pamwero wakaenzana | 5 |
| 3 min. | Wedzerai kukurumidza kana kutamira (kana zvose zviri zviviri) kusvikira | 7 |
| 5 min. | Famba kana kumhanyisa pamwero wakaenzana | 5 |
| 1 min. | Wedzerai kukurumidza uye kutenderera 2 kuwedzera kwemaminitsi gumi nemashanu | 6-7 |
| 1 min. | Gara pane iyi maminitsi gumi | 7-8 |
| 1 min. | Deredza kuderedza uye kutama 2 kunowedzera mamwe masekondi gumi nemashanu | 5-6 |
| 5 min. | Famba kana kumhanyisa pamwero wakaenzana | 5 |
| 3 min. | Kuwedzera kurerekera kuitira kuti iwe uri kushanda kunze kwekununura kwako nzvimbo | 6 |
| 5 min. | Kunonoka pane imwe nguva iri nyore | 4 |
| Nguva Yese Yokubata Nguva: Maminitsi 45 |
Zvimwe Nekudzidzira Kupedza Kudzidzisa
Kupindira kwekudzidzisa inzira yakanaka yekugadzira chero mapeji emotokari, kwete kungoita treadmill. Zvechokwadi, iwe unowana huro huri nani kana iwe uchivhenganisa iwe kukurumidza, kutsika uye kurwisa munguva yose yekuvhima, kubvisa muviri wako kunze kwenzvimbo yako yekunyaradza kwenguva shoma uye zvichibvumira muviri wako kuti uwane zvakare.
Saka, panzvimbo yekugara panguva imwechete yebasa rose, iwe unogona kuzvirutsa semushandi wepamusoro pamusoro.
- Sarudza nguva yezvikamu zvako zvebasa - Kana iwe uri mutanga, unogona kutanga nechitambo chemaminitsi gumi. Zvimwe zvakanyanyisa zvekudzidzira zvinogona kuedza urefu hwakasiyana uye hutsinye.
- Sarudza nguva yako yekuzorora - Kana uri wekutanga, iwe unogona kunge uchida kuva nenguva yakafanana yenguva yekudzoka kana zvisingawani. Saka, kana uri kushanda zvakaoma kwemaminiti 1, iwe unogona kuzorora uye unopora kwemaminitsi 1-2. Kana kuti iwe unonzwa sokuti iwe unogona kushanda nesimba zvakare.
- Sarudza kushingaira kwako - Paunenge uri mubasa rako rekushanda, ona kuti iwe uchawedzera sei kusimba. Kana iwe uri pane treadmill , unogona kushandisa kutenderera nekukurumidza. Kana iwe uri pane elliptical , unogona kushandisa nekukurumidza nekuramba. Sarudza simba rakanzwa rakaoma uye sechinhu chaunogona kuita kwenguva yakareba yawakasarudza.
- Dzokorora - Dzokorora zvidzidzo zvebasa / zororo kune chero ipi zvayo kubva pamaminitsi 10-45. Izvo zvakanyanya iwe unoshanda, shopiti yako yekudzidzira inofanira kuva. Saka, kana uri kushanda, iti, Nhamba 5-6 pane iyi yakaonekwa yakawanda yepamhizha munguva yebasa rako rekushanda, iwe uri kuramba uchiwedzera aerobic. Kana uri kushanda paNhamba 8-9, iwe unowedzera anaerobic uye haungakwanisi kubatisisa simba iroro kwenguva refu.
Mamwe Cardio Machine Interval Workouts
- Elliptical Interval Workout
- 30-Minute Interval Workout
- 30-60-90 Mushandirapamwe Wokubatanidza
- Nharaunda Kudzidziswa kune Vatsva - Nhamba 3
Edza kuvhara mapurogiramu kamwe chete kana kaviri pavhiki kuti uwedzere maekoriyumu uye uwedzere kutsungirira.