Kana iwe uchangotanga nekurovedza muviri kana kuti wakagara kwenguva yakareba kubvira pawakaratidza, chinhu chekupedzisira chaunoda kuita ndechekuita kukanganisa vazhinji vedu tichiita-kuita zvakawanda, nekukurumidza .
Kufamba zvakaoma hakusi kungokuvadza uye kunetseka, zvinowedzerawo muviri wako panjodzi yekukuvara . Muviri wako unoda nguva yekuvaka kutsungirira uye simba, ndicho chikonzero nguva dzose zvakanaka kuti udzike muitiro.
Iroliptical trainer yakanaka kune vanotanga, zvichikuita kuti udzikise nzira yako kupinda muchiito chemuviri . Iroliptical trainer isarudzo yakanyanya kunyanya kana iwe uchida kuderedza kushungurudzika pazvibatanidzi apo uchigadzirisa mwoyo wako uye pasi.
Iko kunokupa kushanda kwakadzika kwekuita basa, pasina rudzi rwepfupa-ruzivo ruzivo rwaunogona kuwana kuburikidza nekushanda kana kufamba pachitsika.
Icho chingavawo chisarudzo chakanaka kana iwe une matambudziko emabvi. Nemhaka yokuti hazvina matanho, zviri nyore pamabvi uye muhudyu asiwo kuwedzera kukura, izvo zvinokosha pakuvaka mapfupa akasimba, masimba, uye mavara.
Semabhonasi, kana mishonga yako ine simba, iwe unoshanda muviri wako wose zvinoreva kuti iwe unopisa makoriri akawanda uchitsvaga zvishoma kune buck yako.
Kuchengetedza kweKubatsira Izvi
Ona chiremba wako usati waedza kuita basa iri kana iwe uine zvirwere, kukuvadzwa kana iwe uri pamishonga inogona kuchinja moyo wako kana kuti kushanda.
Iko-ine-cardio muviri maitiro anowanzokurudzirwa kuti kuderedze utano hwehutano nekuchengetedza muviri. Asi mamiriro ako ari oga.
Imwe nyanzvi - nguva yokutanga iwe unoedza muropiki wekudzidzisa, iwe unogona kunge uchinzwa uri kunyanya mumuviri wako wepasi, kunyanya quads. Zvakajairika kuti uchinzwe kupisa sezvinoita mishonga yako uye iwe unogona kutanga nehombodo shoma, 10 kana maminitsi, uye zvishoma nezvishoma shanda nzira yako kusvika pakushanda kwenguva yakawanda sezvaunowedzera kutsungirira.
Pakupedzisira, iva nechokwadi chekuona kushanda kwako. Nzira iri nyore ndeyekuenda nekuedza kwako kunonzwisisika, chiyero che1 kusvika kune gumi chekuoma kwauri kushanda kumatanho akasiyana ekuwedzera.
Nokuda kwebasa iri, iwe uchagara pakati pePanhi yechina paChirati Chakujekesa Chiripo, icho chiri nyore kutonhora-kusvika uye, Nhamba 6 iyo iri kunze kwenzvimbo yako yekunyaradza. Ita zvigadziriswa mukati mekuvhima muviri kuti ugare pakushamwaridzana.
Nzira Yokuita Nokutanga Elliptical Workout
- Tevera chikamu chimwe nechimwe chekuvhara muviri, kushanda kuti uwane rutsoka / kushorwa kunokubvumira kuti ushande pane zvakarongedzwa kuti uone zvakadii.
- Dzokera shure kana iwe uchinzwa uchifema kana kuti misumbu yako inonzwa yakaneta kana yakaneta. Iwe unofanirwa kunzwa sokuti iwe uri kudzidzira, asi iwe unofanirwa zvakare kutaurirana mumitsara yakazara.
- Ita basa iri rinenge katatu pavhiki nezuva rezororo pakati.
- Kufambira mberi kuburikidza kuwedzera maminetsi mashomanana nguva imwe neimwe yekushanda kusvikira wava kusvika pamaminitsi makumi matatu.
- Tambanudza muviri wako wezasi mushure mekuita kwako.
Kutanga Elliptical Workout
| Nguva | Kubata / Pace | RPE |
| 5 min | Kushamwaridzana pamhepo inofadza uye kuchengeta kushorwa kana ramps pasi | 4 |
| 3 min | Wedzera kushorwa uye / kana rampu 1 kusvika ku 4 kuwedzera kana kusvikira iwe uchishanda zvakaoma kudarika kufema kwako. Iwe unofanirwa kunzwa kuti uri kushanda, asi iwe unofanirwa kuramba uchitaura. Ichi ndicho chiyero chako chekutanga | 5 |
| 2 min | Wedzera kushorwa kwako uye / kana ramps zvakare zvakare kusvikira iwe uchishanda zvishoma pane zvishoma | 5-6 |
| 3 min | Deredza kudzvinyirira kana kukanganisa kumashure | 5 |
| 2 min | Wedzera kushorwa kwako uye / kana ramps zvakare zvakare kusvikira iwe uchishanda zvishoma pane zvishoma | 5-6 |
| 5 min | Deredza kupikisa kana rampu kudzokera kunzvimbo yakadzikama kuti udzike pasi | 4 |
| Nguva Yese Yokubata Nguva: Maminitsi 20 |
Basa rakanaka! Tora mvura yakanaka yekuita kuti uve nechokwadi chokuti iwe uri-hydrated zvakanaka uye iva nechokwadi chokuti iwe unopedza pasi midziyo ine tira yakachena.
Kufambira mberi neElliptical Workout
Kuti ufambire mberi nebasa iri, tanga nekuwedzera mamwe maminetsi matatu emigwagwa nyore nyore pachirongwa chechipiri uye owedzere ivo kwemaminitsi maviri vasati vaita maminitsi mashanu ekugadzirisa.
Iwe unogona kugara pane iyo yevhisi kwevhiki uye wobva wawedzera imwe chikamu chemaminitsi matatu zviri nyore basa uye 2 maminetsi zvakaoma basa. Iye zvino iwe uri pamaminiti makumi matatu emaminiti ekushandisa. Izvi zvinosangana nehuwandu hwezuva nezuva hutungamiri hutungamiri hwekuenzanisa nekushanda nesimba.