Isa Pasi Pepa Magazini Uzoenda Kushanda
Kana uri kuedza kupisa makorikori uye kurasikirwa nehutori uchishandisa mishonga yemotokari, tine dambudziko kwauri: Isa pasi iyo magazini, bvisa terevhizheni, tora tambo kubva pachiratidziro chako uye rega kutarisa paurindi rako. Zvakanaka, iwe unogona kuchengeta iPod kana MP3 player, asi zvimwe zvose zvinofanira kuenda. Nei zviyero zvakakura? Kana iwe usingateereri, iwe ungasave uchishanda zvakaoma sezvaunofunga.
3 Cardio Workouts Iyo Inopisa Zvikori Zvizhinji
Hapana chakakanganisika nekugadzirisa nguva nenguva apo iwe unoshanda, asi kana iwe ukazviita nguva yose, zviri nyore kukanganisa pamusana pekuwedzera kwako.
Basa rinotevera rinokubatsira iwe kutora zvaunenge uchiita, shandura zvirongwa pamushini wako uye kupisa makoriri akawanda.
Rongedza basa rimwe nerimwe maererano nehutano hwako uye unzwe wakasununguka kuwedzera kana kuderedza kukurumidza, kutarisa uye / kana nguva yekushanda yekugadzirisa zvido zvako.
Pamusoro pekushanda kwega kwega, chengetedza nemaminitsi mashanu kusvika pamaminitsi gumi emoto uye chengetedza maitiro ako anoonekwa kana kuongorora moyo wako. Shandisa iyi calori calculator kuti uone kuti ingani makoriji uri kupisa. Pedza nechinotonhora pasi uye kutambanudza.
Treadmill
- Tanga nekutarisa pa zero uye nekukurumidza pane imwe nguva kunze kwekununura kwako (kufamba kana kutamba). Kushingaira Kunonzwisisika (PE) = Nhamba 5.
- 1 Minute: Simudza tora zvikamu zviviri kubva mumaminitsi gumi nemashanu. PE = 5-6
- 1 Minute: Deredza kuderedza imwe yezana pamaminitsi gumi neshanu. PE = 6-7
- Maminitsi 3: Famba kana kufamba kune imwe nguva. PE = 5
- Dzokorora huro hwemaminitsi makumi matatu kana kupfuura
- Kirairiro inosvika yakatsva : 320 (yakabva 140-lb munhu)
Elliptical Trainer
- Uchishandisa purogiramu yebhuku, pinda nguva yekushanda semaminitsi makumi matatu uye sarudza mukana wokuramba unotora iwe kunze kwenzvimbo yako yekunyaradza (PE = 5).
- Maminitsi matanhatu: Wedzera matanho / kushora kuitira kuti iwe unoshanda zvakaoma. PE = 6
- Maminitsi maviri: Wedzera kushorwa kunowedzera zvishoma pamaminitsi makumi matatu. PE = 7-8
- Maminitsi maviri: Kuderera kunopesana nehutano hwakanaka. PE = 5
- Maminitsi matanhatu: Ronga matanho / kurwisa pakati uye enda shure. PE = 5-6
- Dzokorora hupenyu hwose hwekugara nguva yekupedzisa maminitsi makumi matatu.
- Maorikiti Akapiswa: 250-300 (yakabva pa 140-lb munhu)
Stationary Bike
- Kushandisa purogiramu yebhuku, pinda nguva yako yekushanda semaminitsi makumi matatu uye sarudza kushorwa kunongova kunze kwenzvimbo yako yekunyaradza
- Maminitsi mashanu: Purogiramu pamwero wakaenzana. PE = 5.
- Maminitsi maviri: Simudza kupikisa kwako maviri kusvikira katatu mamwe maawa makumi matatu. PE = 6-8
- Maminitsi maviri: Ita kuti iwe usapikisa zvidziviri kusvika kune zvitatu mumashure makumi matatu. PE = 6-8
- 1 Minute: Isa kushorwa pamwero wepamusoro uye kutenderera nokukurumidza sezvaungagona. PE = 8-9
- Dzokorora zvose zvakapetwa kwemaminitsi makumi matatu kana kupfuura.
- Maorikiti Akapiswa: 245 (yakabva pa 140 lb munhu)
Hit the Road
Panzvimbo pokupedza maminitsi makumi mana mukati mejasi rekudzidzira, famba kunze kunze kwekufamba / kumhanya.
- Kushamwaridzana nekufamba kwemafambiro / kuruka kunonoka kwemaminitsi mashanu kusvika ku10.
- Jog / famba uchimhanya kwemaminitsi matatu.
- Shingaira kana kufamba nekukurumidza kufamba sezvaunokwanisa kwemasekondi makumi matatu kana kuti pane chimwe chinhu chiri kure (bhokisi remasuo, muti, nezvimwewo).
- Dzokorora iyi kurongedza kwemaminetsi makumi maviri nemakumi matatu, kuchengetedza PE pakati pe5-9.
Iwe unogona zvakare kuedza iri dunhu rekunze 1 kunongedza zvidzidzo zvekunze kwekunze uye kuwedzera kunyange zvakanyanya .
Kuchinja zvirongwa zvako hazvisi kungoita kuti basa rako riwedzere kunakidza, rinokumanikidza kuti uchenjerere zvauri kuita, kuti uri kushanda zvakaoma sei uye nguva yakareba sei. Izvi hazvisi kungokuchengetedza kuti urege kuneta, zvinobatsirawo kupisa makoriki akawanda uye kunowedzera kutsungirira kwako nekukurumidza zvikuru. Zvose zvaunofanirwa kubhadhara ndezvauri kuita munguva iyoyo pfupi. Zvose zvebasa racho hazvina basa.
Shandisa nzira iyi nemabasa chero epidiodio kuti uchengete zvinhu zvinofadza.