35 Minute Boredom Buster Speed ​​uye Ita Basa Rokuita
Izvi zvinosanganisira kushanda paTreadmill (kana chero motokari yemudiyo yaunosarudza) kwemaminitsi makumi matatu ekuputika kwepabonde cardio kufara. Iwe uchapedza nguva yakawanda uchichinja kasi yako uye unofunga kuita kuti basa racho riwedzere kufadza paunenge uchiita zvinhu zviviri zvinokosha: Kupisa mamwe makoriyumu uye kuvakazve kutsungirira munguva pfupi.
Iyo inokurumidza uye inongororwa yakanyorwa ndeye mienzaniso uye inotangira kubva kufamba nokukurumidza kusvika kumhanya inomhanya.
Kuwedzera kana kuderedza kasi / kutengesa kuwirirana nemafungiro anofungidzirwa akafungidzirwa uye, hongu, unhu hwako hwehutano. Shandisa Izvi zvakanzwisiswa Kuedza Scale pasi apa kuti uone kuti uri kushanda zvakaoma sei. O, uye chimwe chinhuzve ... nokuda kwekushanda kwenguva yakareba, pinda nepamuviriro kaviri!
| Nguva | Mirayiridzo | Ending Speed ​​/ Incline | Kuedza kushingaira |
|---|---|---|---|
| 10 min | 3.0 - 5.0 mph / 1% kutsika-kutonhora-up | 3.0 - 5.0 mph / 1% terera | 4-5 |
| 5 min | Baseline - Tsvaga kufamba kwakadzika, kungobuda kunze kwenzvimbo yako yekunyaradza | 3.5 - 6.0 (Kufamba kana kutamba) / 1% inotamira | 5-6 |
| 1 minute | Wedzera kasi uye fambisa 1 kuwedzera kwemaminitsi gumi nemashanu | 3.9 - 6.4 mph / 5% inotevera | 7-8 |
| 1 minute | Ramba papamhanho yepamhanho uye terera | 3.9 - 6.4 mph / 5% inotevera | 8 |
| 1 minute | Lower speed uye tora 1 increment maminitsi gumi nemashanu | 3.5 - 6.0 / 1% inotamira | 6-7 |
| 1 minute | Nokufambisa pane imwe nheyo yekutanga, kuwedzera kuenderera mberi kwemaminitsi gumi nemashanu | 3.5 - 6.0 / 5% inotamira | 7-8 |
| 1 minute | Ramba pane zvakadzama kukurumidza / kutamira | 3.5 - 6.0 / 5% inotamira | 8 |
| 1 minute | Kushanyirwa pakusimuka, kuderera kunofambisa kwemaminitsi gumi nemashanu | 3.5 - 6.0 / 1% inotamira | 7-8 |
| Maminitsi mashanu | Pamusoro Baseline - Tsvaga zvishoma kubva munzvimbo yako yekunyaradza yezvikamu izvi | 3.8 - 6.3 + / 1% inotamira | 6-7 |
| 1 minute | Kutanga papamhanho yepamhanho uye kutamira pa 2%, tora nokukurumidza 1 kuwedzera kwemaminitsi makumi maviri | 4.1 - 6.6 / 2% inotamira | 7-8 |
| 1 minute | Ramba uri pamusana wepamusoro uye terera | 4.1 - 6.6 / 2% inotamira | 8 |
| 1 minute | Deredza kuderera kwemaminitsi makumi maviri nemashanu | 3.8 - 6.3 / 2% inotamira | 7-8 |
| 1 minute | Shingairira kana kuenderera mberi nokukurumidza sezvaunogona! | 4.0 - 7.0+ | 9 |
| Maminitsi mashanu | Kuderedza pasi | 3.0 - 4.0 mph | 4 |
| Total Time | Maminitsi makumi matatu |