Ichi chinokosha cardio workout ndiyo nhanho inotevera kubva ku20-Minute Cardio Workout , kuwedzera nguva yakawanda uye zvakanyanya kusimba kubasa rapfuura. Iye zvino uri kuzove uchizadzisa chiyero chinorayirwa chezuva nezuva chekuenzanisa-kusvika-chakanyanya basa rechiito. Icho chimiro chekuita basa raunoda kuita mazuva akawanda evhiki kuitira hutano hwakanaka uye utano uye, zvechokwadi, kupisa makori.
Shandura iyo kuburikidza uchishandisa mitambo yakasiyana-siyana yemotokari uye mabasa aerobic zvakadai sokumhanya uye mabhasikoro.
Iwe unoshandura pakati penheyo yekutanga, yepamusoro yezinga, uye nechepamusoro-soro nekushandura zvirongwa zvako, kukurumidza kana kutsika. Iwe unogona kushandisa iyi Inonzwisiswa Kushandura chati kuti uenzanise maonero aunofunga kune zvakanzwisiswa Kuedza mazinga ( dzidza zvakawanda pamusoro pekuona kwekuwedzera kwako ). Iwe unotanga pachikwata chechina, unyanzvi hwekuedza zvakanakira apo iwe unogona kutaurirana neshamwari dzako. Ipapo iwe uchange uchitora ichi kusvika 6 ne7 apo iwe unofema zvishoma uye uchitsemuka, asi hausati wakwana kusvika kumakumbo-chete mazinga.
Zvishandiso Zvinodiwa Muvambi Cardio Workout
Izvi zvinogona kuitwa pane chero mhepo yemotokari kana mamwe mabasa. Iwe unogona kuita basa iri pane treadmill, purogiramu yepamuviri, mudzidzisi wei-elliptical, mumashini ekuchera, mhepo yechikepe. Iwe unogonawo kungozviita nokufamba, kumhanya , mabhasikoro kana kuita mamwe mabasa emumuviri we cardio.
Nzira Yokuita Mutangiri Cardio 30-Minute Workout
- Pedzisa chikamu chega chega chekudzidzira, kuisa nguva, kutenderera, kupikisa kana matanho kuti afananidze mazano anonzwisiswa anobudirira
- Shandura kubasa sezvinodiwa kuti uenzane nehutano hwako, zvaunoda uye zvinangwa
- Idzikira pasi kana kumira kubasa kana iwe uchinzwa marwadzo, chizunguko kana kupfupika kwemhepo
| Nguva | Kuwedzerwa, Kachimbidzika, Kutsiva kana Kurwisa | Kuedza kushingaira |
|---|---|---|
| 5 min. | Kushamwaridzana pane nyore nyore-kuenzanisa. | 4 |
| 5 min. | Baseline: Kuwedzera kukurumidza, kutenderera kana kusagadzikana (kana kushandisa sangano) kuti uwane nheyo yako yekutanga. Muchikamu chino, iwe unofanirwa kunge uri zvishoma kubva munzvimbo yako yekunyaradza uye unonzwa kuti uri kushanda, asi unogona kutaura | 5 |
| 2 min. | Wedzera kukanganisa kwako, kushorwa kana ramps kusvikira iwe uchinzwa uri kushanda zvakaoma kupfuura zvinyorwa. | 6 |
| 3 min. | Dzokera kuseri rekutanga | 5 |
| 1 min. | Wedzera kutsika kwako, kushorwa kana ramps kuti ushande zvakaoma kudarika nheyo. | 6 |
| 3 min. | Dzokera kuseri rekutanga | 5 |
| 1 min. | Wedzerai kukurumidza kwekushanda nekushanda zvakasimba-iwe unofanira kuwana zvakaoma kutaura | 7 |
| 3 min. | Dzokera kuseri rekutanga | 5 |
| 2 min. | Wedzerai kukurumidza kwekushanda nekushanda zvakasimba-iwe unofanira kuwana zvakaoma kutaura | 7 |
| 5 min. | Kuderedza pasi | 4 |
| Zvose: | Maminitsi makumi matatu |
Kuchengetedza kweKubatsira Izvi
Ona chiremba wako usati waedza kuita basa iri kana uine kukuvara, zvirwere kana mamwe mamiriro. Kuti uchengetedzwe, iva nechokwadi chokuti unoziva zvinyorwa zvepi zvese yemotokari yemhepo yauri kushandisa. Iwe hausi kuda kupedza nguva yako yekushanda nekusaziva kuti ungakurumidzire sei, kunonoka pasi kana kuwedzera nekuderedza kushorwa uye ramps. Ratidza kuti iwe usati wasvika mumushini. Shandisa chero rutivi rwekuchengeteka rwavanopa rugwaro rwetsika kuitira kuti ruchamira kana iwe uchifamba uye ukawa.
Kana uri kunze kwema cardio workouts, usaita kuti ushandiswe kuedza. Iva nehanya nemugwagwa uye uone kuti unogona kunzwa ruzha rukuru kana uri kushandisa earbuds, nezvimwewo.