Ndeipi chikonzero chimwe chete chekuti vazhinji vedu vanoti hatiiti? Kazhinji kazhinji nokuti isu takabatikana kuti tisawana nguva yaro.
Zviri nyore kuita kuti purogiramu yakabatikana iite kuti iwe uite zvekudzidzira uye izvo zvinowanzomirirwa nekuti isu tinoziva kuti tinoda imwe nguva yekurovedza nguva yekuderedza uremu uye kuwana hutano.
Kune cardio , iyo yatinofanira kuita mazuva akawanda evhiki kwema 30-60 maminitsi uye zvino simba rekudzidzisa kushanda , izvo zvatinofanira kuita 2-3 kavhiki.
Kana iwe uri kutotambura kuti uwane chero kurovedza muviri, zvingaratidzika sezvisingakwanisi kuita izvozvo.
Zvinonyatsoita kuti uwane basa rako, kana iwe ukadzidza nzira yakanakisisa yekushandisa nguva yaunayo.
Kushandisa Nguva Yako Nokuchenjera
Iwe unogona kunge wakanzwa kuti kushanda kwenguva pfupi kwakaitwa zuva rose kwakanyatsobudirira pakupisa makoriyori sewe, kushanda kwenguva refu. Izvo zvakanaka, asi zvinopesana kuedza kuongorora kuti ungashandura sei kushanda kwako kwenguva refu mune zviduku.
Kana iwe uchinge uine maminitsi gumi kana gumi panguva imwe, inofanira kuva yakareba kwenguva yakareba sei? Ndezvipi zvaunofanira kuita? Iwe unogona sei kuchengetedza kusimba kwepamusoro kuti uwane basa rinobudirira?
Kana zvasvika kune cardio, pane nzira dzakawanda dzaungagona kushanda nesimba munguva yaunayo. Chinokosha muhukuru hwekushanda kwako.
Pakati pese, iyo nguva refu yekudzidzira, pasi inofanira kuva. Saizvozvowo, shomanana kubata muviri, kunyanya kuwedzera iwe unofanira kupindira muzviito zvako.
Kana iwe uchinge uine maminitsi gumi, unoda kushanda zvakaoma sezvaungagona mumaminitsi gumi. Kana iwe ukagona kuwana maminitsi gumi katatu pazuva, unogona kuwana kubasa kwakakura.
Short Cardio Workouts
Kana iwe uchinge uine maminetsi mashomanana e-cardio, chinangwa chako chinofanira kunge chiri pamasimba. Chero basa rinozoita, chero bedzi iwe unogona kushanda zvakaoma pairi uye ita kuti mwoyo wako uwedzere.
Yeuka kuti uite ushamwari-up , zvisinei kuti nguva yako yekushanda yakareba sei. Iwe hausi kuda kukwira mukati-kati kwekudzidzira kushanda pasina kuve wakagadzirira muviri wako.
Pasi pane muenzaniso wekuita basa kwemainiti gumi nekunze kunosanganisira kufamba , kumhanya , uye kukwidza jacks . Kana iwe usingadi kukwira kwepamusoro , iwe unogona kuramba uchifamba uye uwedzera kuwedzera kuburikidza nekukurumidza kufamba, kuwedzera zvikomo pakugadzirisa, kana kuita zvishoma kudzidzira maitiro . Iwe unogona zvakare kuedza iyi 10-Minute Low Impact Circuit Workout . Shandisa iyi Yakanzwisiswa Kuedza Shamba kuti uone kutenderera kwako:
10-Minute Outdoor Workout
Maminitsi 1: Kushamwaridzana nekufamba kwenguva -RPE - kusvika pa5
Maminitsi 1: Speedwalk - kukurumidza kusvika RPE yako iri pa6-7
Maminitsi 1: Mhanya-RPE 8
Maminitsi 1: Jumping Jacks - RPE 8
Maminitsi 1: Speedwalk - RPE 8
Maminitsi 1: Mhanya-RPE 9
Maminitsi 1: Jumping Jacks - RPE 9
Maminitsi 1: Mhanya-RPE 9
Maminitsi 1: Jumping Jacks - RPE 9
Maminitsi 1: Sprint - RPE 9
Maminitsi 1: Famba nenzira iri nyore kuronhora pasi - RPE kudzoka kusvika ku 3-5
Iwe unogonawo kuwana imwe cardio mukushanda. Kana iwe uine makwendefa ekutamba , tora maminitsi gumi uye ugoverana nekudzidzira kwako muzvikamu zvemaminitsi gumi nemana zvakanyorwa pamusoro apa. Tanga nekudziya-up (uchifamba-famba masitepisi zvishoma nezvishoma) uye zvimwe zvinomhanya pamatanho uye uchifamba pasi imwe neminiti.
Iwe unogona zvakare kuedza iyi Boot Camp Workout kuti uite kumba.
Iwe unogonawo kuwana mamwe mazano e 10-Minute Timesaver Workouts .
Strength Training Workouts
Kana zvasvika pakudzidziswa simba , unogona kuita zvimwechetezvo zvakadai se cardio workouts . Nokuita maitiro akawanda (maitiro anoshandisa kupfuura rimwe boka remasumbu) pasina zororo pakati pemisasa, unogona kupindira mune simba rekudzidzira basa mumaminitsi gumi, kana izvi zvose zvaunazvo.
Zvakanaka, zvakanakisisa kushandisa nguva yakawanda pamusoro pesimba rekudzidziswa kwako kuti ugova nehanya nemisungo iyo, asi iwe uchagara uine mazuva apo iwe uri pfupi panguva.
Pasi pane mamwe mazano ekushanda kwemashoma maitiro ekudzidzisa maitiro:
- 10-Minute Simba Kudzidzisa neRunistance Bands
- Kurumidza Kugadzirisa Muviri Wakakosha - Ichi chikwata chakareba kwenguva refu kupfuura maminitsi gumi asi chinopa maitiro ekugadzirira kwenguva shoma
- Kurumidza Kugadzirisa Muviri Wemvura
- 10-Minute Simba Dunhu Rokushanda
Iva nechokwadi chekutarisa nachiremba wako usati watanga chero rudzi rwekurovedza chirongwa uye uchinje workout maererano nehutano hwako.
Muchidimbu Kushanda Kushanda
Nzira yangu yaunofanirwa nayo yakakodzera pakurovedza muviri kana iwe uri pfupi pane nguva ndeyokubatanidza cardio nesimba mune imwecheteyo yekudzidzira. Iwe unofanirwa mune zvose zvaunoshandisa iwe zvaunoda munguva shomanana, yose ichiri kupisa zvinowedzera makori.
- 10-Minute Met-Con Workout
- 10-Minute Muviri Weight Circuit Workout
- Yose Muviri weKarori-Burning Circuit
- Simba Nesimba Kufamba Dunhu Rokuita
Chinonyanya kukosha ndechokuti mamwe maitiro anoshanda nguva dzose ari nani pane kushanda. Tora nguva yekuputsa purogiramu yako uye uwane izvo zvinyorwa zvenguva apo iwe unogona kufambisa pakudzidzira. Iwe unogona kuita maminitsi gumi-cardio workout mangwanani uye edza simba remaminitsi gumi gare gare masikati. Hazvina mhosva kuti unozviisa sei pamwe chete, zvose zvinokosha.