Nzira Yokugadzirisa Purogiramu yeCardio

Kutanga ne cardio

Kana uri kutanga chirongwa chekuvhiya , chimwe chinhu chekutanga chaunoda kuita ndechokuisa yako cardio workouts. Iwe unoda cardio , kwete nekuda kwekutapudza , asi pakuvandudza mararamiro ako ehupenyu hwose. Zvinokuita uine hutano hwakanaka, kunowedzera mafungiro ako uye kunokupa simba rakawanda.

Pfungwa huru dzekuchengetedza mupfungwa:

• Iva nechokwadi chokuti iwe unofarira zvauri kuita - Kuvhidzira chero kupi zvako kunonzwa kunetseka paunotanga, saka iva nechokwadi chokuti unosarudza chimwe chinhu chaunonzwa uine. Iwe haufaniri kuchida iye zvino, asi iwe unoda chimwe chinhu chinopfurikidza uye chimwe chinhu chaunonzwa uine chivimbo chaunogona kuziva.

• Funga nezvekusika chiito chekuita zvekuita - Hazvina kukosha pane zvaunoita, nguva yakareba sei uchizviita kana kuti iwe unoshanda zvakaoma sei. Chinonyanya kukosha ndechekuratidzira zvekushanda kwako zvakarongwa. Kutenda kana kwete, vanhu vazhinji vanobudirira zvikuru pavanorega kuisa pfungwa pakurasikirwa uye kuisa pfungwa pamusoro pokuti ungatanga sei kudzidzira uye kuramba uchizvipira .

Kugadzirisa Purogiramu Yako

1. Sarudza basa re cardio - Sezvandataura pamusoro apa, iva nechokwadi chokuti chimwe chinhu chaunofarira kana, kana uchida zvakasimba neshoko, zvingaita kuti unzwe wakasununguka kuita. Izvi zvinogona kuva chero chinhu chinosanganisira mamwe mararamiro anoramba achienderera mberi, anoita kuti mwoyo wako uwedzere.
   • Home cardio kudzidzira uye workouts
   • Kufamba
   • Running
   • Kushinga
   • Pamba mavhidhiyo mavhidhiyo kana mu-fitness mavhidhiyo mavhidhiyo
   • Cardio mishonga yakadai sechitsika, bhasikoro , motokari kana elliptical trainer
   • Exergames
   • Mitambo - basketball, handball, tennis, nezvimwewo.
   • Hate cardio? Chinhu chipi nechipi chinokuita kuti ufambe chinogona kuverenga: Kufamba-famba mumba mako, kutamba muimba yako yepasi, kufamba-famba mall, nezvimwe.

1. Sarudza mazuva aunoshandisa : Zvose zvinotungamirirwa zvinoratidza kuenzanisira cardio kwemaminitsi 30-60 mazuva akawanda evhiki, asi kutanga ne) Chaizvoizvo iwe une nguva yekuti uye b) Chii chaungagona kubata. Kana iwe usina chokwadi, tanga nepurogiramu yekutanga iyo mazuva 3-4 pavhiki.
2. Ratidza kuti inguva yakawanda yaunoshandisa - Zvakare, izvi zvinoenderana nenguva yaunenge uine (kwete nguva yakawanda yaunofunga kuti iwe unofanira kuva nayo) uye zvaunogona kubata. Chikonzero chimwe chete chatinokundikana kubatisisa kuita zvekushandisa ndekuti hatishandisi nemarongwa edu sezvavari chaizvo. Kana iwe unongova nemaminitsi gumi pazuva , ndizvo zvaunoshandisa pakushanda kwako.

1. Rongedza basa rako - Ivaise mukarenda yako sezvaunenge uchida kusangana nazvo. Kuitirei sechimwe chinhu chausingazopotsa - Kugadzwa kwachiremba, kuishambadza, nezvimwewo.
2. Gadzirira nguva isati yasvika - Nguva yako yekudzidzira haina kutanga nekunyorera, asi zvakanaka kare. Iwe unofanirwa kuva nezvose zvaunoda - Zvipfeko, shangu, mvura, nyoka, moyo wekuvhara maziso, MP3 player, etc. yakagadzirira uye kumirira usati wadzidzira. Kana zvisina kudaro, iwe uchava nechimwe chikonzero chekusiya basa rako .
3. Dzidza nzira yekucherechedza simba rako - Shandisa kuti ushande nesimba rakanyanyisa , mumugumo wakadzika-wepakati pepfungwa yako yekutengesa mwoyo . Usanetseka zvakanyanya nezvekushanda zvakaoma mumavhiki mashomanana okutanga, asi edza kushanda pane imwe nheyo inofanirwa seyakanyatsoshanda muviri.
4. Tanga paunenge uri - Kana usingakwanise kuita maminitsi makumi matatu, ita 5 kana 10 kana chipi nechipi chaunogona kuita uye ufambire nekuwedzera maminetsi mashomanana kune rimwe zuva raunenge wakadzidzira kusvika unogona kuramba uchienderera mberi kwemaminitsi makumi matatu.
5. Tarisa mukati mako vhiki yoga yoga - Nyora manotsi ematambudziko aunenge uine uye oita navo pakarepo. Kana urikuwana zvakaoma kukodzera mukushanda, funga nezvenzira dzekuita maitiro mashomanana ekurovedza muviri zuva rose.

Zvimwe Nezvirongwa zveCardio

• Cardio Workout Programs for Weight Loss

• 4 Svondo Jumpstart Kudzidzira Chirongwa - Just Cardio

Kunyanya kuderedza dambudziko rinowanzoitwa nevekudzidzira mutsva. Tinoda zvakanyanya kuti tiite muwandu wekurovedza muviri watinoda kurasikirwa nehutema zvokuti tinokanganwa miviri yedu haisi nguva dzose yakagadzirira chikamu ichocho.

Nyatsoteerera zviratidzo izvi zvekunyevera kuti uzvipfekedze:

• Iwe unomuka mangwanani, tarisa shangu dzako dzekushanda uye ugobuda mumuming'u pane kufunga kwekudzidzira
• Zvose zvinotambudza. Iwe unoda kugara pabhedha uye kufa

• Kuzorora kwepfungwa yemoyo yenyu kwakakwirira kudarika nguva dzose
• Basa rako rinonyangadza
• Iwe unonzwa wakaneta nguva yose
• Iwe haugoni kuramba uchiita zvaunogara uchiita
• Iwe haugone kurara
• Zvinhu zvose zvinokurumidza kuonekwa zvinomwisa

Zvaungaita Kana Iwe Uchinyanya Kuita

• Dzoka kubasa rako. Pachinhu chiduku, cheka nenguva uye / kana kuti simba kana kuzvipa mazuva mashomanana zvachose.
• Dzorera zvakare mukati maro, asi chengetedza zvinhu zvishoma zvishoma kupfuura kare. Ngwarira kuti muviri wako unonzwa sei pakutanga, panguva uye shure kwekushanda kwako. Kana iwe uchinzwa wakanyoroveswa kwezuva rose, izvo zvingava chiratidzo chaunoda kuti uwedzere kuwedzera.
• Edza chimwe chinhu chakasiyana. Zvakanaka ikozvino, iwe unogona kunge uchifarira chimwe chinhu chinonzwa chakanaka. Edza yoga kana kuti nyore nyore kutambanudza senzira yekuzorodza, kuderedza kushushikana pamuviri wako nekuporesa.
• Ziva kuti kuzorora kunokosha chete sekudzoka.
• Iva nechokwadi chokuti uri kudya makorikiti akakwana kuti urambe uchiita basa rako
• Enda zviri nyore pane iwe pachako. Zvinotora nguva uye kudzidzira kuvaka chivako che cardio workouts. Teerera kune muviri wako uye teerera pane zvaunoda.