Kubva uchinetseka neunowanzoita elliptical workouts ? Zvimwe inguva yekuchinja.
Kunongedza Zvokuita Zvaunofambisa Nezvenguva
Iyi miviri yekudzidzira nguva yekudzidzira ndeyezvino iwe unofanirwa kutora zvinhu, kupisa makoriki akawanda, uye kuita kuti basa rako rive rinonakidza zvishoma.
Hezvino iyo inoshanda sei: Iwe uchaita neanomwe-kukwirira kwemazuva ekudarika kunoda iwe kuti uwedzere kukundira kwako mu1 kusvika kwemaminiti maviri ekuwedzera.
Chinangwa chako ndechokuita kuti mwoyo wako uwedzere uye uende kune imwe Nhamba ye7 kana ye8 pane iyi Yakanzwisiswa Kushanda Scale.
Pakati peimwe imwe nguva yakakwirira-refu, iwe uchawana nguva yekudzorera inenge maminitsi 1 kana maviri kuti ude mwoyo wako ude pasi, kubata mweya wako, uye kugadzirira kwenguva inotevera. Iwe unoda kushanda kunze kwenzvimbo yako yekunyaradza, asi kwete zvakanyanya zvokuti iwe unonzwa uchifema.
Precautions
Ona chiremba wako kana iwe uine hutano, hukuvadzwa, kana zvimwe zvinetso zvinorega kudzidzira.
How To
- Tanga nekudziya-up uye zvishoma nezvishoma kuwedzera simba rako, kana nekukurumidzira, kushorwa, kana zvose zviri zviviri kusvikira wava kushanda pamwero wakaenzana, kana pamusoro peDanho 4-5 pane iyi Inonzwisisika Inowedzera Scale.
- Ita nguva imwe neimwe sezvinoratidzwa, kuwedzera kana kukura kusagadzikana kushanda pane zvakanzwisisika zvakaitwa.
- Kurwisana kwehuwandu kune mazano chete, saka sarudza danho rinoshanda kwauri uye rinodzoka kana iwe uchinzwa uri kushanda zvakaoma.
- Pedzisa nechinotonhora pasi uye kutambanudza.
| Nguva | Kurwisana / Nhamba | Kuedza kushingaira |
|---|---|---|
| 5 min | Kushamwaridzana pamusana pokudzivirira nyore | 4 |
| 1 min | Wedzera Res kubva kuNhare 4-5 | 5 |
| 1 min | Wedzera Res kubva kuNhare 8-10 | 7-8 |
| 2 min | Kuderedza kuDhigiri 4-5 | 5 |
| 2 min | Wedzera Res kubva kuNhare 8-10 | 7-8 |
| 1 min | Kuderedza kuDhigiri 4-5 | 5 |
| 1 min | Wedzera Res kubva kuNhare 9-11 | 8 |
| 2 min | Kuderedza kuDhigiri 4-5 | 5 |
| 2 min | Wedzera Res kubva kuNhare 8-10 | 7-8 |
| 1 min | Kuderedza kuDhigiri 4-5 | 5 |
| 1 min | Wedzera Res kubva kuNhare 9-11 | 8-9 |
| 2 min | Kuderedza kuDhigiri 4-5 | 5 |
| 2 min | Wedzera Res kubva kuNhare 8-10 | 8 |
| 3 min | Nhamba 5 - Chigadzikana | 6 |
| 1 min | Kuderedza kuDhigiri 4-5 | 5 |
| 2 min | Wedzera Res kubva kuNhare 8-10 | 8 |
| 2 min | Kuderedza kuDhigiri 4 | 5 |
| 4 min | Nhamba 5 - Chigadzikana | 6 |
| 5 min | Kunono pasi - nyore kufamba | 4 |
| Kushanda Nguva Yokubata: 40 min |
Chinhu chimwe chekufunga nezvacho ndechokuti, sezvo basa rinopfuurira, iwe unoneta uye iwe haungakwanisi kutsigira imwechete yekumirisana. Pfungwa iyi ndeyekuedza kuramba uri pamatanho akafanana kwechikamu chimwe nechimwe asi, kana iwe uri kure kwazvo kubva pane imwe nzvimbo yako, kusvika paunenge uchifema, kuderedza kushora kwako sezvaunoda.
Nharaunda yekudzidziswa, nekutsanangurwa, yakagadzirirwa kukubudisa kunze kwenzvimbo yako yekunyaradza kuitira kuti iwe unoshanda zvakaoma, asi kwenguva pfupi yenguva. Iwe unoda kufunga nezvekuoma kwaunokwanisa kushanda nako nguva yakatarwa. Semuenzaniso, kana nguva yebasa iri imwe miniti, unogona kushanda panzvimbo yakakwirira kudarika, ichiti, nguva yemaminiti maviri emabasa.
Saizvozvowo, nguva yekudzorera inofanira kukusiya iwe uchinzwa wakagadzirira basa rinotevera raiswa. Kana uchiri kufema zvakaoma, tora nguva yakawedzerwa kuti uwanezve.
Pakupedzisira, usasvetuka ichidziya-up kana cooldown. Idziya-inokubvumira kuti zvishoma nezvishoma uwedzere ushamwari mumatumbo ako kuitira kuti kurovedza zvive nyore. Hora inobvumira muviri wako kudzokera kwawakanga uripo usati watanga. Funga nezvazvo semubairo wako webasa rakaitwa zvakanaka uye nguva yekufema uye fungisisa nezvekushanda kwako.