Iyo Cardio Chikamu

Zvemukati

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Mirayiridzo

Kutanga yega yega yekurovedza musangano nemaminetsi makumi maviri e cardio, kusarudza kubva kune chero eanotevera ekudzidzira. Edza kusiyanisa zviitiko zvako, pamwe nekusimba kwako, nguva dzose kudzivirira materu uye chengeta zvinhu zvinakidze.Semuenzaniso, sanganisira 1-2 yekudzidzira nguva (ona mienzaniso pazasi) pavhiki (asi kwete anopfuura maviri). Zvichida unogona kufamba kana kumhanya neMuvhuro, ita nhanho aerobics neChitatu uye edza chirongwa chechikomo pane elliptical trainer neChishanu.

Warm-Up/Cool-Down Ita shuwa yekutanga zvishoma nezvishoma kwekutanga 3-5 maminetsi usati wawedzera kusimba, uye gara uchidzikisa kusimba kwako kwemaminetsi maviri kusvika matatu usati waita simba rinofamba.

Cardio Sarudzo 1

Sarudza muchina wako

Yakadzikama-nyika Ronga chero muchina we cardio (senge treadmill, stair kukwira kana elliptical mudzidzisi) ku manual uye, mushure mekudziya kwenguva pfupi, shanda zvine mwero (iwe unofanirwa kukwanisa kutaura mumitsara mipfupi uchirovedza) kusvika wapedza Maminetsi makumi maviri.

Chinguva Iwe unogona zvakare kusarudza chimiro chegomo pane chero eemuchina uri pamusoro pamusoro pekoriori yakakwira zvishoma.

20-maminetsi yakazara calorie kupisa: 100-180*

Cardio Sarudzo 2

Ibudise panze

Kutsiga-mamiriro Rongedza shangu dzako uye rova ​​nzira yemaminetsi kwemaminetsi makumi maviri ekufamba zvine mutsindo kana kumhanya (iwe unofanirwa kugona kutaura mumitsara mipfupi uchirovedza muviri). Usakanganwa kutanga nemaminetsi mashoma pamwero uri nyore.

Interval Iwe unogona zvakare kuchinjanisa 1-2 maminetsi ekumhanya (kana kukurumidza kufamba) uine 3-4 maminetsi ekufamba nekukurumidza kune yakakwira zvishoma calorie inopisa.

Maminetsi makumi maviri yakazara koriori kupisa: 106-140

Cardio Sarudzo 3

Wana bokaKana uchida kutandara nevamwe kana kuti uchida kuva nerairo yakati wandei, enda kukirasi, senge hi- kana low-impact aerobics, nhanho, kickboxing kana Spinning. Kana iwe uchida kurovedza muviri kumba, edza iyo aerobics vhidhiyo. Kunyangwe "Iyo Cellulite Solution Workout" inongoda kuti iwe uite maminetsi makumi maviri e cardio, iwe uchaona kunyange inokurumidza mhedzisiro kana iwe ukaita yakareba chikamu.

Maminitsi makumi maviri akazara macalorie kupisa: 130-178

Kufungidzira kweCalorie kunoenderana nemukadzi wepondo-145.

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