Iyo Yakanakisa Cardio Maekisesaizi ekusanganisa Muimba Yako Workout - Kunze kwekumhanya

Zvemukati

• Iwo Akakosha Makomborero eCardio Exercises
• Iwe Kakawanda Sei Unofanira Kuita Cardio Exercises?
• Akanakisa Cardio Exercises Ekuita Pamba
• Jump squats
• Kukwira Kwemakomo
• Speed ​​Skaters
• Wall Sprints
• Jump Rope Skips
• Kettlebell kana Dumbbell Inofamba
• Thrusters
• Single-Arm Press
• Toe Taps
• Burpees
• Makumbo Akakwirira
• Matatya
• Lateral Shuffles
• Jumping Jacks
• Jumping Lunges
• Ongororo ye

Kunze kwekunge iwe uine bhasikoro rePeloton, farira chaizvo kurovera mugwagwa munharaunda yako, kana kuwana shamwari yeelliptical kana treadmill, basa reCardio rinogona kunge rakaoma kupinda mustudio-isina kusimba maitiro. Uye izvo zvinoita kuti zvive zvakanyanya nyore kuisa pane yekumashure kupisa.

Asi uine gumi nemaviri kana akareruka mafambiro, iwe unogona kupinda mukati-kupomba-moyo, kudikitira-kudonha kurovedza kunze kwekunge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchitsvaga. Pano, varairidzi vakasimbiswa vanoratidzira akanakisa emadhioio ekurohodza kuwedzera kune yako regimen, pamwe chete nehutano mabhenefiti e cardio ayo anokukurudzira kuti uzviite pakutanga.

Iwo Akakosha Makomborero eCardio Exercises

Cardiorespiratory (aka cardio) kurovedza kunosanganisira maekisesaizi anobatsira kukurudzira uye kusimbisa mwoyo nemapapu, anotsanangura kudaro Melissa Kendter, mudzidzisi ane ACE-certified, anoshanda kudzidzisa nyanzvi, uye Tone & Sculpt mudzidzisi. "Ivo vanoisa chinodikanwa pasystem yako yesimba, simudza kurova kwemoyo wako, ita kuti kupomba kweropa rako, uye batsira yako circulatory system - yako mapapu nemoyo - shanda zvine hungwaru kuendesa oxygen kumhasuru," anodaro. "Izvozvo, zvinozoita kuti uve wakagwinya uye uite zvakawanda usingafefeki kana kuneta." Uye iyi perk inoshanda mukati uye kunze kwekurovedza muviri, anodaro Kendter. Nekugara uchiisa cardio training muchirongwa chako chekusimba, hauzodi kufema kwakareba kudaro pakati pemutambo webasketball, mushure mekukwira pamasitepisi, kana uchifamba kuenda nekubva kumota yako kuunza girosari. mumba mako, anodaro. (Yakabatana: Iwe Unofanirwa kunge Uchiita Inotsanya Cardio?)

Kune zvakare kubatsirwa kwepfungwa kuita cardio, nekuda kwekumhanyisa kwema endorphin aunowana mushure mekuapedza (funga: iyo "mumhanyi wepamusoro" iwe waunonzwa mushure me5K), anowedzera Danyele Wilson, murairidzi akasimbiswa weNASM, mudzidzisi weHITIT, uye Toni & Sculpt murairidzi. "Uri kuita chimwe chinhu chisiri nyore uye haudi kuita, saka pane kunzwa kwekugutsikana kunokupa iyo yakasarudzika uye simba," anotsanangura.

Iwe Kakawanda Sei Unofanira Kuita Cardio Exercises?

Kuhwina zvese hutano hutano cardio inofanirwa kupa, ese American Heart Association uye maCentre eDziase Kudzora nekudzivirira anokurudzira kuita zana nemakumi mashanu emaminetsi ezvekuwedzera-kusimba chiitiko cheaerobic, 75 maminetsi esimba rekuita aerobic, kana combo yeese vhiki imwe neimwe. Nzira yakapusa, asi inoshanda yekuyera kusimba kwebasa rako ndiyo bvunzo yekutaura, anodaro Kendter. "Munguva yepakati-yakasimba mweya, iwe unozogona kutaura, asi hausi kuzokwanisa kuimba rwiyo," anodaro. "Kurova kwemoyo wako uye kufema kunowedzerwa, asi kwete zvakanyanya zvekuti wapererwa nemweya wekufema. Panguva yakasimba iyo simba, unongokwanisa kutaura mashoma mazwi panguva, kana zvachose."

FTR, haufanire kumanikidza iwe kuti usundire kuburikidza neHIIT Workout iyo inokusiya iwe uchifema kana iri risiri jam rako. "Ndezve kutsvaga izvo iwe zvaunoda uye zvaunogona kutevedzera uye kuti ungazvikwanise sei pane yako purogiramu muvhiki rese," anotsanangura Kendter. Kana iwe uchida kuenda kunofamba nekukurumidza, kushambira mudziva, kumhanya uchitenderedza chivharo, kana kutora kukwikwidza pane kuita cardio kurovedza mune yako imba yekurovedza muviri, ndiyo NBD, unobvumirana Kendter naWilson.

Akanakisa Cardio Exercises Ekuita Pamba

Kuti uwane dhizeti yako yezuva nezuva ye cardio mumba, kuvaka 20- kusvika ku30- mineti redunhu nemamwe mafambiro ari pazasi, ayo Kendter naWilson vanokurudzira seyakanakisa cardio kurovedza muviri. Iyo rondedzero inosanganisira zvese zviri zviviri zvemuviri kurovedza muviri uye zvinofamba zvinoda mimwe michina yechiedza, senge tambo yekusvetuka, kettlebell, uye seti yemabhero ekurira.

Zvinogona kusanzwa sekunge uri kuita mapapu ako kupomba uye hurongwa hwemoyo uchishanda panguva yesimba-yakatarisana neakanakisa cardio maekisesaizi, asi, "Chero nguva yauri kufambisa kuramba nekukurumidza, ndingati kurova kwemoyo wako kuchakwira zvakanyanya. ,” anodaro Wilson. Ehezve, chimiro chakakoshawo, saka usafunga zvisina musoro uchimhanyisa kettlebhero mumhepo nekuda kwekumhanya. Pane kudaro, chengetedza nguva yako yekuzorora ipfupi kuti uchengetedze kukwirira, anodaro.

Kunyangwe izvi zvinofamba zvichionekwa senge akanakisa emadhioio kurovedza, vamwe vanopokana zvakanyanya kupfuura mapapu nemoyo wako. Semuenzaniso, "vanomhanyisa skaters vanozvikweretesa kune mamwe mabhenefiti kunze kwekungoita kuti moyo wako ukwire," anodaro Wilson. "Ivo vanowedzera yako yepasi-muviri simba, lateral simba, uye lateral simba, nepo vanokwira makomo vachikubatsira iwe kuti uwane basa mukati, futi." Saizvozvo, kusvetuka tambo yekusvetuka kunokumanikidza kuti ushande pakubatana, uye kettlebell swings idanho rakaderera-rinovaka simba rakachinjika, anowedzera.

Inoshanda sei: Pane nzira shomana dzaunogona Sarudza seakawanda ezve akanakisa emadhioio ekudzidzira pazasi sezvaunoda, wobva waita yega yega gumi neshanu emadhioio ekudzidzira pazasi kwemasekondi makumi matatu, uchiteverwa nemasekondi makumi matatu ekuzorora. (Kana iwe usingakwanise kupa zvako zvese panguva yebasa, edza makumi maviri emaminitsi ebasa uchiteverwa nemasekondi makumi mana ekuzorora pachinzvimbo ichocho.

Iwe uchada: Tambo yekusvetuka, kettlebell, uye mwenje kune wepakati seti yemakomba, zvichienderana neyakanakisa cardio kurovedza iwe yaunosarudza kuisa mudunhu rako.

Jump squats

A. Mira nemakumbo papfudzi-upamhi hwakaparadzaniswa, maoko akasungirirwa pamberi pechipfuva, uye udzike mune chinzvimbo che squat.

B. Kuputika sundira kumusoro, uchisvetukira kumusoro sezvaungagone. Iva nechokwadi chekutyaira kuburikidza nezvitsitsinho uye kwete zvigunwe. Pakuburuka, pakarepo squat pasi. Dzokorora.

(Unoda kusvetuka squats? Wedzera bhokisi kusvetuka kune yako yekurovedza maitiro kukwira iyo ante.)

Kukwira Kwemakomo

A. Tanga panzvimbo yakakwirira yepuranga nemapendekete pamusoro pemaoko, zvigunwe zvakaparadzana, tsoka dzakaparadzana-hudyu dzakaparadzana, uye uremu huri pamabhora etsoka. Mutumbi unofanirwa kugadzira tambo yakatwasuka kubva pamafudzi kusvika kumakumbo.

B. Kuchengeta musana wakafuratira uye wakatarisa pakati pemaoko, simbi yesimbi, simudza tsoka imwe kubva pasi, uye nekukurumidza kutyaira ibvi kuchipfuva.

C. Dzosera tsoka kuti utange uye dzokorora nerimwe gumbo. Kurumidza kuchinjanisa kutyaira mabvi uchienda kuchipfuva sekunge uchimhanya.

Speed ​​Skaters

A. Tanga kumira netsoka yekuruboshwe. Mune kumwe kufamba kwemvura, svetukira kurudyi uye chinja huremu hwemuviri kutsoka yekurudyi.

B. Paunenge uchichinja huremu hwemuviri, tumira chiuno kumashure uye usvike ruoko rweruboshwe kuenda pasi uye gumbo rerudyi kumashure kumashure kuruboshwe. Ramba uchichinja mativi.

Wall Sprints

A. Mira wakatarisana nemadziro nemakumbo chiuno-upamhi hwakaparadzaniswa. Isa maoko pamusoro pehurefu hwemapfudzi panzvimbo yekusimudza. Tsamira mukati kusvikira muviri uri pa45-degree angle.

B. Uya nebvi rimwe kumusoro kubhokisi pachinzvimbo chekutanga, uye nekukurumidza shandura makumbo kunge uchiedza kumhanya nemadziro.

Jump Rope Skips

A. Hop nguva dzose pamwero wakadzikama. Chengeta mapendekete pasi uye kumashure, chipfuva chakasimudzwa, uye kumhara zvinyoro. Swing tambo nemaoko, kwete maoko.

(Kana iwe uri kutyora ziya munzvimbo yakaoma, chinja tambo yako yakajairwa kune isina tambo kuti ikuchengetedze kubva kutyora sh.

Kettlebell kana Dumbbell Inofamba

A. Mira netsoka dzakaparadzana pamapfudzi-paupamhi uye kettlebell kana dumbbell imwe pasi pasi chinenge chitsoka pamberi pezvigunwe. Kuchengeta muchiuno uye kuchengeta kwazvakarerekera musana.

B. Kuti utange kuzunguza, inhale uye kukwidza uremu kumashure uye kumusoro pakati pemakumbo. (Makumbo ako achatwasuka panzvimbo iyi.)

C. Kupa simba nemuhudyu, buritsa mweya uye nekukasira kusimuka uye kutsveta uremu kumberi kusvika padanho reziso. Pamusoro pekufamba, musimboti uye glutes zvinofanirwa kuoneka sechibvumirano.

D. Dzinga huremu pasi pasi uye kumusoro pasi pako. Dzokorora.

Thrusters

A. Mira netsoka dzakaparadzana muchiuno-paupamhi. Bata dumbbell muruoko rumwe norumwe pedyo nezvidya, zvanza zvakatarisa mukati.

B. Sunga midline, wobva waisa mahudyu kumashure, uchidzikisa madhiri ekumusoro kusvika pakati-chidya. Tevere, panguva imwe chete twasanudza makumbo uye dhonza madhiri ekumusoro akatwasuka kumusoro, kutenderera magokora pazasi kuti abate zvidhoma pabendekete-kukwirira mukota squat. Mira. Iyi ndiyo nzvimbo yekutanga.

C. Kuchengeta musimboti wakasimba, magokora akakwirira, uye chipfuva kumberi, gara wakatsikitsira uchidzokera pasi.

D. Pazasi pe squat, dzvanya zvitsitsinho muvhu kuti utwasanudze makumbo uchidzvanya ma dumbbells pamusoro. Iyo rep yakwana kana makumbo akatwasuka uye dumbbells akananga pamusoro pemapfudzi, biceps yakadzvanywa kupokana nenzeve.

E. Dzakadzika dumbbells kumashure kumapendekete uchidzika uchienda kune squat kuti utange unotevera rep.

(BTW, unogonawo kuita yakanakisa cardio exercise nebarbell, kettlebells, kana bhora remushonga.)

Single-Arm Press

A. Mira nemakumbo akafara uye mabvi akapfava. Bata dumbbell kuruoko rwerudyi, neruoko rwerudyi munzvimbo yekumisikidza (magokora akavhurika kumativi kumativi epafudzi). Chengetedza ruoko rworuboshwe parutivi.

B. Brace core uye tambanudza ruoko rwerudyi rakatwasuka pamusoro.

C. Zvishoma nezvishoma dzikisa gokora kuti udzoke kuti utange. Pedzisa kumisikidza uye dzokorora kuruboshwe.

Toe Taps

A. Mira wakatarisana nemasitepisi, bhokisi, kana kettlebell. Sprint panzvimbo, kudzvanya zvigunwe zvekurudyi, ipapo zvigunwe zvekuruboshwe, pamusoro pechinhu. Dzokorora, uchichinjana tsoka.

Burpees

A. Mira netsoka-upamhi hwakaparadzana, kurema muzvitsitsinho, uye maoko kumativi.

B. Pushira chiuno kumashure, kupfugama mabvi, uye pasi muviri mu squat.

C. Isa maoko pafloor pamberi chaipo, uye mukati chete, tsoka. Shift uremu pamaoko.

D. Svetuka tsoka dzichidzokera kune zvinyoronyoro kumhara pamabhora etsoka munzvimbo yepuranga. Muviri unofanirwa kugadzira tambo yakatwasuka kubva kumusoro kusvika kuzvitsitsinho. Ive nekuchengera kuti usarega kumashure sag kana bhuti kunamira mudenga.

E: (Inesarudzo) Dzikira mupush-kumusoro kana muviri wakadzika kusvika pasi, uchichengeta musimboti. Sundira kumusoro kusimudza muviri kubva pasi uye dzokera kune chinzvimbo cheplank.

F: Svetuka tsoka kumberi kuti vagomhara kunze kwemaoko.

G: Svitsa maoko pamusoro uye nekukasira kusvetukira mudenga.

H: Nyika. Pakarepo dzokera kumashure mu squat kune unotevera rep.

(Yakabatana: Maitiro Ekuita Burpee iyo Rudyi Nzira)

Makumbo Akakwirira

A. Mira netsoka hudyu-hupamhi hwakaparadzana uye maoko kumativi. Kuchengeta mapepa epafudzi pasi uye kumashure, chifuva chakasimudzwa, uye chakasimba chakasimba, simudza tsoka imwe kubva pasi uye nekukurumidza kutyaira ibvi pachipfuva.

B. Dzosera tsoka kuti utange uye dzokorora nerimwe gumbo. Kurumidza kuchinjanisa kutyaira mabvi uchienda kuchipfuva sekunge uchimhanya.

Matatya

A. Mira netsoka dzakaparadzana paupamhi hwemafudzi, uremu muzvitsitsinho, uye maoko ari kumativi.

B. Pushira chiuno kumashure, kupfugama mabvi, uye pasi muviri mu squat.

C. Isa maoko pafloor pamberi chaipo, uye mukati chete, tsoka. Chinja uremu pamaoko.

D. Svetuka tsoka udzokere pasi zvinyoro-nyoro pamabhora etsoka munzvimbo yeplangi. Muviri unofanirwa kugadzira tambo yakatwasuka kubva kumusoro kusvika kuzvitsitsinho. Ive nekuchengera kuti usarega kumashure sag kana bhuti kunamira mudenga.

E: Svetuka tsoka kumberi kuti vagomhara kunze kwemaoko, uye vakabata yakaderera squat chinzvimbo. Dzokorora.

Lateral Shuffles

A. Mira netsoka dzakaparadzana muhudyu-paupamhi, mabvi akabhenda, uye uremu hwakachinjika kuva hudyu. Engage core.

B. Kuchengeta chipfuva mumutsara nemabvi, sunda kubva patsoka yekuruboshwe uye shuffle wakananga kurudyi. Ramba uchisunda kubva kutsoka yekuruboshwe kwematanho mashanu. Mira uye dzokorora kune rakatarisana nedivi.

Jumping Jacks

A. Mira netsoka pamwe chete uye maoko ari kumativi.

B. Svetukira mumhepo, kupatsanura makumbo uye kusimudza maoko pamusoro. Nyika nemakumbo ane hupamhi-hupamhi hwakaparadzaniswa, wobva wasvetuka tsoka kudzoka pamwe chete uye udzikise maoko kumativi. Ndiyo imwe rep.

Jumping Lunges

A. Tanga wakamira negumbo rekurudyi kumberi uye mabvi ose akakotama pa90-degree angles, kuita chokwadi chekuti ibvi rekurudyi haripfuuri pachitsiko.

B. Dzikisa pasi 1 kusvika 2 inches kuti uwane kukurumidza, pusha kubva pasi, uye nekukasira kusimuka kumusoro, uchichinja makumbo midair. Gara zvinyoro nyoro panzvimbo yelunge gumbo rekuruboshwe pamberi. Ndiyo imwe rep.

C. Kurumidza kudzokorora, kuchinja makumbo nguva imwe neimwe.

Ongororo ye