Best Cardio Exercises uye Workouts

Kurasikirwa kweutema, Utano, uye Kururama

Cardio kurovedza ndeimwe yezvinhu zvinonyanya kukosha zvaunogona kuita mumuviri wako, zvisinei iwe unoda kuora muviri , kupisa mafuta , kuvandudza hutano hwako , kana kuita zvose zvitatu. Pane zvakawanda zvekusarudza kwe cardio yo muviri, mukati nekunze.

Iwe unogona kushandisa makemikari kusanganisira treadmill kana elliptical trainer, kana iwe unogona kuumba iwe purogiramu pamusha nemhando dzakasiyana-siyana dzemotokari yemotokari yakadai sokukwira panzvimbo, kusvetuka jacks, kana mabhiripiti. Chinhu chipi nechipi chinoita kuti mwoyo wako uwedzere mumoyo wako chinotaridzika nzvimbo yekutengesa ichashanda, asi kune zvimwe zvekushanda zvinokupa zvishoma zvishoma buck yako.

Hapana "kukodzera" cardio muviri uye chisarudzo chakanaka ndicho chaunofarira uye icho chaunogona kuita chakaoma zvikuru. Zvisinei, kana iwe uchida kuwana zvakanakisisa kubva panguva yako yekushanda, funga nezvekudzivirira kwemazuva ekudzidziswa kwemukati. Basa riri pasi apa rinopa nzira itsva uye yakasiyana-siyana yekuita kuti mwoyo wako uwedzere, kupisa makoriri akawanda, uye kupinda mumamiriro makuru.

1 - 40-20 HIIT Circuit Workout

• Nguva Yakare : Maminitsi makumi matatu
• Urefu hwehutano : Pakati pepamusoro / mberi
• Zvishandiso : Nhanho kana chikwata

Chinoita Kuti Ishande

Izvi zvinotora chikamu chekudzidziswa kwemazuva uye kunopisa kupisa nekuderedza nguva dzekudzidzira pakati pekudzidzira.

Iyo Inoshanda Sei

• High-intensity cardio exercises : Inofamba ye cardio inosanganisira nzira dzakasiyana-siyana dzekudzidzira kubva kwenguva refu kusvika kuBurgpe. Nokuti huwandu huri kuwedzera, iwe unofanirwa kunzwa uchinetseka nekuguma kwemudunhu rimwe nerimwe.
• Nguva shoma shoma yekudzikinura : Unoita imwe neimwe-yakasimba cardio exercise kwemaminitsi makumi mana, zvino zorora masvondo makumi maviri chete. Paunenge uchiita zvese zvekudzidzira, izvo zvinouya kumaminitsi mana ekushanda. Iwe unogona kuramba uine izvozvo, kana kuti kudzokorora dunhu rekushanda kwenguva refu.
• Kushandisa mahomoni anowisa mafuta : Pose paunopinda mune vanaerobic zone, zvinoreva kuti uri kurwisana nemhepo, muviri wako unobereka kukura kwehomoni uye adrenaline. Iwe unopisa makoriki akawanda panguva yekudzidzira uye iwe unowana hukuru hutsva.

Uine magetsi mana akazara, iwe uchapisa matani emakoriyumu uye iwe uchada zvakasiyana-siyana zvekuvhima uye maitiro.

Edza Iko: 40-20 HIIT Circuit Workout

2 - 30-60-90 Kubata Mukana Wokupindira

• Nguva Yakare : 40 Maminitsi
• Urefu hwehutano : Pakati pepamusoro / mberi
• Zvishandiso : Mhando ipi neipi yemotokari kana basa

Chinoita Kuti Ishande

Izvi zvinosanganisira kukwirira kwepamusoro, kukwirira-kushanda maitiro, kwakaitwa mumutauro wakagadzirirwa kukubudisa iwe kunzvimbo yako yekunyaradza, kupisa makoriri akawanda, uye kuwedzera yako anaerobic pachigaro.

Muchikoro ichi, iwe uchange uchitenganisa pakati pezvikamu makumi matatu, makumi matanhatu, nemakumi matatu nemasere ekuzorora akaenzana. Izvi zvinoreva kuti iwe unoshanda pamatanho matatu akasiyana ekuwedzera:

1. Kuwedzeresa kwakanyanya: Kuwedzera kwakanyanyisa kunenge kwakapoteredza chikwata 6 pane zvakaenzana kuedza kushanda kubva pa1 kusvika ku10.
2. Kukwirira kwepamusoro : Haugone kuchengetedza izvi kwenguva yakareba nokuti uri nani kunze kwenzvimbo yako yekunyaradza, yakapoteredza chikwata che 8 pane zvakaonekwa kuti unoita sei.
3. Kunyanya kukwirira: Iyi ndiyo nguva shoma uye iyo inokutora kusvika kumazinga 8 kusvika ku9, iyo inofanira kuva mune yako anaerobic zone.

Nokuisa pfungwa pazvikamu zvose zvehutano, uri kudzidzisa masimba ese emuviri wako kuti uite basa rakakwana, rinokonzera koriori.

Edza Izvo: 30-60-90 Kupindira Kushanda

3 - Bhenesa 300 Makorikori mumaminitsi makumi matatu

• Nguva Yakare : Maminitsi makumi matatu
• Urefu hwehutano : Pakati pepamusoro / mberi
• Zvishandiso : Chigadzirwa chetsika, elliptical, kana bhasikoro

Chinoita Kuti Ishande

Nyaya idzi dzinosanganisira kushanda kwakasiyana kwakasiyana siyana kunoratidza kuti ungashandura sei zvirongwa zveimwe yemichina yakawanda ye cardio kuitira kuti uwane zvakanyanya kubva pakushanda kwako.

Nokushandura kukurumidza kwako, kushorwa, uye / kana kutsika, iwe unopikisa muviri wako uye unopisa makoriri akawanda.

Iyo Inoshanda Sei

• Basa Rokutanga 1: Basa iri rekugadzira mapapiro iwe unowedzera uye unowedzera kuderera kwako paunenge uchiita basa rose kuti ubatsire kupisa makoriyori akawanda uye kuvhara kusuruvara .
• Workout 2: Izvi zvinoshandisa mudzidzisi wei-elliptical apo iwe uchawedzera zvishoma nezvishoma kukwira kwako / ramps kwemaminitsi matanhatu, nekudziputsa kwemaminiti maviri, zvichikupa kurovedza kwemazuva ekuuraya.
• Workout 3: Kana uchida bhasikoro , iwe uchapedza maminetsi maviri uchiwedzera kushorwa, maminitsi maviri ekudzivisa kusagadzikana, uye imwe miniti yekukwirira kunogona kuita kuti mwoyo wako uwedzere.
• Basa Rokuita 4: Sarudza basa iri uye uwedzere mamwe mapiritsi kuitira kuti mwoyo wako uwedzere kunze.

Edza Iko: Burn 300 Maoriro muMaminitsi makumi matatu

4 - Kubatsira kweElliptical Interval Workout

• Nguva Yakare : 40 Maminitsi
• Urefu hwehutano : Pakati pepamusoro / mberi
• Zvishandiso : An elliptical machine

Chinoita Kuti Ishande

Iko-elliptical inogona kukupa basa rakakura, asi kana iwe uchigara pane imwechete yekushora nguva yose, iwe hausi kuita muviri wako chero zvipi zvaunofarira. Nzira yakanakisisa yekuwana zvakawanda kubva pakushanda kwako ndeyekushandura zvirongwa zvako mukati mekuvhima kuti ushande zvakaoma uye kusundira muviri wako kubva munzvimbo yayo yekunyaradza.

Iyo Inoshanda Sei

• Kunetseka kwehuwandu hwekuwedzera : Panguva iyi yekudzidzira, iwe uchawedzera nekuderedza kukurira kwako maitiro, kukusimudzira kushanda zvakaoma uye wobva wawana zvakakwana kuti ugare wakagadzirira kushambadzira kunotevera.
• Kupedza nguva yakati : Dzimwe nguva ndeimwe yemaminiti uye mamwe maminetsi maviri uye sezvo kuburitsa kuchienderera mberi, uchawana zororo iroro nguva isingakwani kuti mwoyo wako ude pasi.
• Nguva dzakasimbiswa dzemamiriro edzimhosva : Kuti akupe nguva yekuzorora, kune nguva yakasimba yekudzidzira nguva dzekudzidzira mukati mekuvhima muviri kuti ikubatsire kubata mweya wako.

Edza Icho: Elliptical Interval Workout

5 - Kukwidzika kwepamusoro kweAerobic Intervals

• Nguva Yakare : 64 Maminitsi
• Urefu hwehutano : Pakati pepamusoro / mberi
• Zvishandiso : chero mhepo yemotokari

Chinoita Kuti Ishande

Kukwirira kwekushanda kwakakosha, asi iwe unoda kushanda pane zvakasiyana-siyana zvekushanda mukati mevhiki. Izvi zvinosanganisira nguva yakanyanyisa-yakasimba, asi iwe uchagara munzvimbo yako yeaerobic, zvinoreva kuti iwe haufaniri kuenda breathless. Izvi zvinogadzirisa kushanda kwenguva refu uye zvishoma zvakanyanya kufanana kupfuura imwe yakakwirira-yakasimba yekushanda.

Iyo Inoshanda Sei

• Nguva gumi dzakasiyana-siyana : Zuva rimwe nerimwe maminitsi mana akareba.
• Kuwedzeresa kwakasimba : Kwemaminitsi mana emaminiti, iwe uchangoshanda kunze kwenzvimbo yako yekunyaradza, zvakapoteredza chikwata che 6 pane zvakaonekwa zvidzidzo. Iwe unofanirwa kunge uchishanda zvakaoma, asi unokwanisa kuchengetedza iyi yepamusoro kwemaminitsi mana akazara.
• Maminitsi maviri ekudzikinura : Kune miviri miviri yekudzikinura mukati memumwe wega basa rakagadzirirwa. Tora nekukurumidza, kumanikidza, kana kutamira kune imwe nzvimbo yakagadzikana kuitira kuti ugone kupora zvachose.

Sezvaunenge wakaneta, iwe unogona kuderedza pasi kana kuderedza kutenderera kwako kana kukanganisa kuchengetedza maitiro akadai ekushanda. Zvakajairika kuti izvozvo zviitike, saka usanzwa sokuti iwe unofanirwa kuramba uri muzinga rimwechete kwevhiki imwe neimwe.

Edza Izvo: Kukwidzika kweAerobic Intervals

6 - Tabata Cardio Workout

• Nguva Yakare : Maminitsi makumi matatu
• Urefu hwehutano : Akafambira mberi
• Zvishandiso : Hapana

Chinoita Kuti Ishande

Kubata kweTabata ndeimwe yepamusoro pekushanda kwema cardio, zvichikutora kuburikidza nekupfupika, nguva yakanyanya kwazvo iyo inongogumira kwemashure makumi maviri. Izvozvo hazvirevi sezvakawanda, asi kuisa pamwe maitiro mana nemaminitsi gumi chete ekuzorora mukati uye iwe unonzwa chaizvo izvi.

Iyo Inoshanda Sei

• MaTabatas mana : Kune mana maTabata akazara, rimwe nerimwe rine maitiro mana akasiyana-siyana, maitiro makuru ekudzidzira.
• Maminitsi mana : Muchaita basa rega rega kwemasvondo makumi maviri, zorora zvegumi, uye enda kune imwe inotevera. Mushure mekunge mazadzisa maitiro mana, iwe uchadzokororazve kwemainenge mana emaminitsi.
• Gumi-yechipiri rinosara : Unongova nemasekonzi gumi chete pakati pekudzidzira, izvo zvisingaiti zvachose. Tora zvakakwana, asi ona kuti iwe haungakwanisi kubata mweya wako mumasekondi gumi. Ndizvo zvaunopisa makoriro uye unovaka kutsungirira.

Edza Izvo: Tabata Cardio Workout

7 - Kunze Kwenyika Basa Rokushanda

• Nguva Yakare : Maminitsi makumi matatu
• Urefu hwehutano : Pakati pepamusoro / mberi
• Zvishandiso : Hapana

Chinoita Kuti Ishande

Kunze kwekushanda kunowanzotarisana nezvinhu zvishoma zvinokosha-kufamba, kumhanya, uye mabhasikoro. Izvo zvose zvinogona kuva zvinobudirira zvekoriori-kupisa muviri, asi imwe nzira yekuvimbisa kuti ndezvekuedza kuwedzera kuwedzera kune zvaunogara uchiita.

Iyo Inoshanda Sei

Kuva kunze kwemiedzo miviri yako nenzira yakasiyana nemichina, saka iwe uri kutowedzera koriori yako. Chii chinowedzera kune icho:

• Gara-state cardio : Uchafamba kana kumhanya kwechinguva, uchichengetedza unhu hwakanaka uye uchitarisa panzvimbo yako yeaerobic.
• Mhedziso shomanana yekukurumidza kana makomo : Nguva dzose kazhinji, iwe unotora rutsoka kana kukwira mugomo (kana iwe une imwe iri pedyo) kuti uzvisundire kunze kwenzvimbo ye aerobic.
• Kukwirira-kwakasimba maitiro : Pakupedzisira, iwe unomira panguva yekudzidzira kwezvinhu zvakadai sepushups, kuruka kwenguva refu, uye mamwe maitiro akakwirira anokutora iwe kunyanya kubva panzvimbo yako yekunyaradza.

Kwete chete iwe uchawana basa rakakura, iwe unofara nekuedza chimwe chinhu chakasiyana zvachose.

Edza Icho: Kunze Kwekufambira Kushanda

8 - Ita Zvaunoita

• Nguva Yakareba : Kusvikira kwauri
• Urefu hwehutano : Kutanga / pepakati / yepamusoro
• Zvishandiso : Hapana

Chinoita Kuti Ishande

Dzimwe nguva, basa rakanakisisa ndiro iro iwe unogadzira pamhiri. Kungoita chimwe chinhu chakasiyana nemuviri wako kunogona kukubatsira kuita shanduko uye kuona migumisiro iri nani kubva pakudzidzira kwako.

Mazano Pakuita Basa Rako

• Sarudza maitiro ako: Enda nepasiti re cardio maitiro uye tora 10 inofamba kuedza.
• Kushamwaridzana: Iva nechokwadi chokuti unotanga nemaminitsi mashanu ekudziya-up musati maenda kunzvimbo dzakakwirira dzokudzidzira.
• Tanga nguva yako: Nzira yakareruka yekuita yakadai yekuita basa ndeyokuita kufamba kwekanguva, semasekondi makumi matanhatu.
• Zorora zvishomanana pakati pekudzidzira uye dzokorora vose zvavo kwenguva refu.

Inzwa wakasununguka kusanganisa uye kuenzanisa zvido zvako nokuda kwekuzvidzivirira kwako pachako. Usakanganwa kuteerera mimhanzi yako yaunofarira kuti uite basa rako.

> Sources:

> Hazell TJ, Hamilton CD, Olver TD, Lemon PW. Kumhanya kunopedza nguva yekudzidzisa kunokonzera kurasikirwa kwevakawanda mumadzimai. Applied Physiology, Nutrition, uye Metabolism . 2014; 39 (8): 944-950. doi: 10.1139 / apnm-2013-0503.

> Trapp EG, Chisholm DJ, Freund J, Boutcher SH. Migumisiro ye-high-intensive intermittent kudzidzira kurovedza muviri pakurasikirwa kwemafuta nekutsanya insulin mazana evakadzi vechidiki. International Journal of Obesity . 2008; 32 (4): 684-691. doi: 10.1038 / sj.ijo.0803781.