Kubva Pakutanga uye Pakati Pakati Chekushandisa
Kana uchinge uchinetseka nemusangano wekare wekare uye iwe unoda kupisa ma coki iwe usingakwanisi kurwisa, unoda iyi cardio kutsungirira. Ndiyo mutangisi wepakati pemazinga 40 miniti yekudzidzira inokutora iwe kuburikidza nemazinga akasiyana ekusimbisa kukubatsira iwe kupisa makoriyori akawanda uye kuita kuti basa rako rive rinonakidza zvishoma.
Iwe unoshandura pakati penheyo yekutanga, yepamusoro yezinga, uye nepamusoro-soro yepamusoro yepamusoro nekushandura zvirongwa zvako uye uchishandisa ichi chinonzi chiito chekuita kuti uenzane nemanzwiro aunoita kune zvakanzwisisika zvakaoma maitiro (dzidza zvakawanda pamusoro pokuti ungaona sei kushanda kwako ).
Izvi zvinogona kuitwa pane chero mhepo yemotokari kana mamwe mabasa.
Zvaunoda
Iwe unogona kushandisa chero motokari yemoto kana basa. Icho chinosanganisira treadmill, elliptical trainer, kurovedza bhasikoro mune zvekurovedza kana muimba yako yepamusoro. Asi iwe unogonawo kutora kunze kunze nekumhanya kana kuti mabhasikoro. Iwe uchada mvura sezvo iyi iri nguva refu yekudzidzira uye iwe unofanira kuramba uine hydrated .
Maitiro Okuita Basa Rokuita
- Pedzisa chikamu chega chega chekudzidzira, kuisa nguva, kutenderera, kupikisa kana rampu kuti uenzane nemafungiro akaonekwa akafungidzirwa. Dzidzai cardio machine usati wavamba kuitira kuti uzive kuti ungashandura sei zvirongwa panguva yekudzidzira. Pamabasa ekunze, unogona kusiyanisa yako kukurumidza kana kusanganisira makomo kana matanho kuti uwedzere kuedza kwako.
- Gadzirisa basa raunenge uchida kuita kuti ukwanise hutano hwako, zvaunofarira, uye zvinangwa. Kana iwe usina kungozvigadzirira kunyadzisa uye kuzvikudza kwekushingaira kwemazinga manomwe, zvakanaka kuti udzoke zvishomanana. Asi iwe unogonawo kuitora muchikara mamiriro ekuwedzera zvakanyanya kana iwe unonzwa wakagadzirira kurira.
- Idzikira pasi kana kumira kubasa kana iwe uchinzwa marwadzo, chizunguko kana kupfupika kwemhepo. Iva nechokwadi chekushandisa tsvimbo yekuchengetedza pane treadmill.
Cardio Endurance Workout
| 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 pane yako yekutanga | 5 |
| 1 min. | Wedzera kutsika kwako, kushorwa kana ramps kuti ushande zvakaoma kudarika nheyo. | 6 |
| 3 min. | Dzokera pane yako yekutanga | 5 |
| 1 min. | Wedzerai kukurumidza kwekushanda nekushanda zvakasimba-iwe unofanira kuwana zvakaoma kutaura | 7 |
| 3 min. | Dzokera pane yako yekutanga | 5 |
| 1 min. | Wedzerai kukurumidza kwekushanda nekushanda zvakasimba-iwe unofanira kuwana zvakaoma kutaura | 7 |
| 3 min. | Dzokera pane yako yekutanga | 5 |
| 2 min. | Wedzera kutsika kwako, kushorwa kana ramps kuti ushande zvakaoma kudarika nheyo. | 6 |
| 3 min. | Dzokera pane yako yekutanga | 5 |
| 2 min. | Wedzera kutsika kwako, kushorwa kana ramps kuti ushande zvakaoma kudarika nheyo. | 6 |
| 5 min. | Kunonoka pane imwe nyore nyore-kuenzanisa. | 4 |
| Zvose: | Maminitsi 39 |
Ndizvo, iko zvino hitha mvura. Kana, iwe unogona kungoenderera mberi kana iwe uchinzwa hukuru uye uchida kuwedzera nguva yakawanda uye kupisa makoriri akawanda.
Kuchengetedza kwekuita basa iri: Ona chiremba wako usati waedza kuita basa iri kana iwe uine kukuvara, zvirwere kana mamwe mamiriro.