Ichi chinokosha cardio workout inokutora kuburikidza nemuenzaniso wemaminitsi makumi maviri nemasere apo iwe unoshandura pakati pezinga rekutanga rekutanga uye nechepamusoro-soro nekushandura zvirongwa zvako.
Pfungwa iri pano ndeyokushandisa nguva yako yekushanda nguva shoma pane imwe nzvimbo yako yekunyaradza paunenge uchitsvaga miganhu yako kungoita kupisa makoriyori uye wotanga kuvaka imwezve kutsungirira nesimba.
Iyi inzira yakanaka yekukanda miviri yako zvakakwana zvokuti iwe uri kuita zvakawanda, asi kwete zvakanyanya zvokuti unonzwa uchifema kana usina kunetseka.
Kana iwe uchinzwa uchinetseka, unonoka pasi kana kutora zororo uye dzoka kana wagadzirira. Basa rimwe nerimwe richakupa simba guru, kutsungirira, uye mamiriro ezvinhu kuitira kuti zvive nyore. Iwe unongoda kuva wakafanana.
Ichi chikoro chinogadzirirwa kushandiswa nemuchina we cardio kana chero basa riri kunze uye iwe uchishandisa chinyorwa ichi chinofungidzirwa chekuenzanisa kuti unonzwa sei kune mazano anonzwisisika Ekutenderera ( dzidza zvakawanda pamusoro pokuti ungatarisa sei simba rako ). Nhare yako yepamusoro yekutanga inofanira kunzwa yakanyanya kukura kupfuura yekudziya kwako, zvichikutora iwe kunze kwenzvimbo yako yekunyaradza. Ramba uchiyeuka kuti zvirongwa zvako zvinogona kuchinja sezvaunopinda mukati mukudzidzira uye unotanga kuneta. Pfungwa iyi ndeyokuwana nheyo yako yepamusoro chero ipi zvingave iri, kunyange kana iwe uchifanira kuderedza kukurumidza kwako, kutenderera, kupikisa, nezvimwe.
Precautions
Ona chiremba wako usati waedza kuita basa iri kana uine kukuvara, zvirwere kana mamwe mamiriro.
Zvishandiso Zvinodiwa
Chero chero mhepo yemagetsi kana basa.
How To
- Pedzisa chikamu chega chega chekuita basa, kuisa nguva, kutenderera, kushorwa kana rampu kuti uenzane neZvirevo zvakanzwisiswa Kuwedzera Mazinga. Izvi zvinonyanya kugadzirisa uye zvinogona kutora iwe kushanda mashomanana kuti uenzane kuti unonzwa sei nekuoma kwauri kushanda. Hapana mhinduro dzakarurama kana dzisina kururama, saka ita zvako zvakanakisisa. Nokufamba kwenguva, iwe uchava nani pane izvozvo.
- Gadzirisa basa raunenge uchida kuita kuti ukwanise hutano hwako, zvaunofarira, uye zvinangwa
- Idzikira pasi kana kumira kubasa kana iwe uchinzwa marwadzo, chizunguko kana kupfupika kwemhepo
| Nguva | Kuwedzerwa, Kachimbidzika, Kutsiva kana Kurwisa | Kuedza kushingaira |
|---|---|---|
| 5 min. | Kushamwaridzana pane nyore nyore-kuenzanisa. Iwe unofanirwa kunzwa uchinetseka uye ukwanisa kutaura zviri nyore. Ita kuti mwoyo wako uwedzere kukura zvishoma nezvishoma nekuwedzera zvishoma nezvishoma kufamba kwako, kudzivisa kana kutamira mukati mehuni-up. | 4 |
| 5 min. | Baseline: Kuwedzera kukurumidza, kutenderera kana kusagadzikana (kana kushandisa sangano) kuti uwane nheyo yako yekutanga. Muchikamu chino, iwe unofanirwa kunge uri zvishoma kubva munzvimbo yako yekunyaradza uye unonzwa kuti uri kushanda, asi unogona kutaura | 5 |
| 2 min. | Wedzera kukanganisa kwako, kushorwa kana ramps kusvikira iwe uchinzwa uri kushanda zvakaoma zvishoma pane zvinyorwa. Tanga ne 1-2 increments pane imwe nguva uye enda kubva ikoko. | 6 |
| 3 min. | Deredza kuderera kwako, kushorwa, ramps kana kuti kukurumidza kudzokera kune yako yekutanga yekutanga. | 5 |
| 1 min. | Wedzera kukanganisa kwako, kushorwa kana ramps kusvikira iwe uchinzwa uri kushanda zvakaoma zvishoma pane zvinyorwa. Tanga ne 1-2 increments pane imwe nguva uye enda kubva ikoko. | 6 |
| 4 min. | Deredza kuderedza, kushorwa, ramps uye / kana kukurumidza kusvika iwe uri kushanda pahutano hwakanaka. | 4 |
| Zvose: | Maminitsi makumi maviri |