9 Great Cardio Exercises Yevanhu Ivo Vanovenga Kumhanya

Zvemukati

• Asiri-muchina cardio
• 1. Jump tambo
• 2. Bhokiseni kana kuti kickboxing
• 3. Calisthenics
• 4. Kufambisa mapuranga
• 5. Pamusoro yakatakurwa inotakura
• Muchina cardio
• 6. Mabhasikoro emukati
• 7. Muchina wekukwasva
• 8. VersaClimber (mberi)
• 9. Jacobs Manera (akakwidziridzwa)

Kumhanya inzira yakapusa, inoshanda yemoyo yekurovedza muviri iyo inopa akasiyana mabhenefiti, kubva pakusimbisa majoini ako kunatsiridza manzwiro ako.

Asi kunyangwe vatsigiri vanobvuma kuti kumhanya kwakaoma. Zvinotora mwero wepakati wekusimba kumhanya kweanopfuura maminetsi mashoma. Inogona kuve yakaoma pane muviri, kunyanya kune avo vane tsoka, ankle, kana mabvi mamiriro. Kumhanya kunogona zvakare kunge kuri kwekukweva kwepfungwa, kunyanya kana uchimhanya munzvimbo dzakafanana kazhinji.

Neraki, kumhanya ingori yedzimwe nzira dzakawanda dzinowanikwa kune avo vari kutsvaga rakakura cardio Workout. Kunyangwe kumhanya kuchizivikanwa uye kwakapararira, kune nzira dzakawanda dzekuita kuti moyo wako udhonze uye ropa rako richiyerera pasina kurovera panhengo dzako nemitezo.

Isu takakamura iyi rondedzero yekusamhanya cardio chiitiko muzvikamu zviviri. Kufambisa kwekutanga runyorwa kunongoda uremu hwemuviri wako uye chidimbu chimwe chete chemidziyo. Kufambisa pane kechipiri runyorwa kunoda mimwe michina yakasarudzika.

Ngatisvikei pairi!

Asiri-muchina cardio

Iwe haudi kuwana yekurovedza ine yekucheka-kumucheto michina kuti uwane yakanaka kurovedza muviri. Kufanana nekumhanya, unogona kuita zviitwa izvi uine huremu hwemuviri wako kana chimwe chidimbu chemidziyo, kunge tambo kana kettlebell.

1. Jump tambo

Kusvetuka tambo kuri nyore uye kwakadzika kukanganisa. Unogona kuzviita chero uine nzvimbo yakakwana yekukwidza tambo. Izvo zvakare zvinoshanda zvakanyanya: Tsvagiridzo inoratidza maminetsi gumi-zuva nezuva-kusvetuka chirongwa chinongoshanda senge 30-maminetsi ekumhanya regimen.

Matipi:

• Chengetedza magokora ako padyo uye yako yepakati yakasimba kuti urambe wakatsiga uchisvetuka.
• Paunenge uchinge wakasununguka, wedzera misiyano senge kusvetuka kubva kudivi kuenda kudivi kana kuchinjisa tsoka dzako kwese kusvetuka.

2. Bhokiseni kana kuti kickboxing

Iwe haufanire kupinda mukati mhete kana kunyange kusiya imba yako kuti uwane yakanaka yekudzidzira tsiva. Nekubatanidza mhando dzakasiyana dzekurova, zvibhakera, uye shuffling motions, iwe unogona kudzidzisa yako yepakati uye yepamusoro- uye yepasi-epasi mhasuru tsinga uchinotora moyo wako kupomba.

Matipi:

• Shandisa mubatanidzwa wejabs, michinjikwa, uye kurovera kuti ugadzire yako yega yekuteedzana, kana kutevera pamwe neye online vhidhiyo chirongwa.
• Kune rimwe dambudziko, edza kubata mwenje dumbbells kana kushandisa zviyero zvemakumbo kuti uwedzere kuramba.

3. Calisthenics

Calisthenics mafambiro ehuremu hwemuviri aine zvishandiso zvishoma zvinokubatsira kuti usimbe uye kugadzirisa kugwinya kwemoyo. Iwe unogona kuita inokurumidza calisthenics maitiro chero kupi, kubva kuhofisi kuenda kuimba yako yekutandarira. Iwe unogona zvakare kuyera zviri nyore huwandu hwebasa raunoita kuti ukwane hwindo rakapihwa rekushanda kunze.

Matipi:

• Kune akasiyana mafambiro, tarisa paki yekunze kana yekurovedza ine calisthenic michina, kunge akafanana mabara uye mhete.
• Kana iwe urikuronga kuzara kwekurovedza muviri, sanganisira ese epamusoro- uye epasi-epamuviri-akatarisa mafambiro ekunyatso tenderedza mhasuru yekuvandudza.

4. Kufambisa mapuranga

Kuisa inzira huru yekuvaka musimboti simba uye kutsungirira. Kana iwe ukabatanidza danda retsika nemhando ipi neipi yekufamba, zvinokwidza kuoma uye zvinowedzera kurova kwemoyo wako nekuunganidza zvimwe zvikamu zvemuviri. Kusiyana kwakakurumbira kunosanganisira kukambaira kwemauto, kukwira makomo, uye puranga jack.

Matipi:

• Paunenge uchisimudza, gara wakaruramisa musana wako nguva dzese, uye batanidza magwinyu ako kuti ugare wakamira zvakanaka.
• Kune rimwezve dambudziko, sanganisira maslider, scooter, kana matauro ekuderedza kukweshera pasi petsoka dzako nemaoko.

5. Pamusoro yakatakurwa inotakura

Dzakatakura dzakatakura (dzinodaidzwawo kuti kufamba kwemurimi) ndizvo zvazvinonzwika seizvi: Tora chinhu chinorema - kettlebell, barbell, kana dumbbell - wozozvitakura. Iwe unogona kutakura zviremera mumaoko maviri kana imwe chete panguva. Aya maekisesaizi akareruka sezvo achishanda. Kwete chete ivo vanokwidza kurova kwemoyo wako, ivo vanozovaka simba remhasuru mumaoko ako nepakati.

Matipi:

• Sarudza huremu hunonetsa asi husina kunyanya kuoma, kunyanya kana iwe uchiita zvimwe zviitwa mushure mekutakura kwako. Famba nekukurumidza kuti moyo wako uwedzere kukwira.
• Kana iwe uri mutsva kune akatakura anotakura, edza wekutanga murimi mafambiro. Bata huremu parutivi rwako mune rumwe ruoko, kazhinji dumbbell kana kettlebell, uye famba uchitenderera.
• Iwe unogona zvakare kusarudza kubata maoko ako (s) akananga pamusoro pamafudzi ako pane kubata huremu padivi pako.

Muchina cardio

6. Mabhasikoro emukati

Iwe unogona kuwana yepamukati yekuchovha bhasikoro kirasi pane chero chero yekurovedza muviri, asi iwe haudi boka rekudzidzira kukuru. Nekugadzirisa iwo mamanho ekurwisa uye nekubatanidza kumira kumatanho ekugara, unogona kudzora kupokana uye kusimba kwekukwira kwako.

Matipi:

• Kune ruzivo rwakanyanya kugadzikana, chinja kukwirira kwechigaro kusvika pabhonzo rako rehudyu.
• Vatyairi vakakomba vangangoda kushandisa shangu dzemabhasikoro. Ivo vanonamira vakananga pamabhasikoro emabhasikoro uye vanopa yakadzikama, inoshanda gumbo kufamba.

7. Muchina wekukwasva

Kukwasva ndechimwe chihombe chekudzidzira muviri chinoshandisa mhasuru munhengo dzese dzemuviri wako, kusanganisira musimboti, musana, makumbo nemaoko. Unyanzvi hwakafanira hune hushoma hwekufunda, asi kukwasva pakukwirira kwakakwirira kunokwidziridza kurova kwemoyo wako, kuchikupa kushanda kwakanaka, kwakadzikama.

Matipi:

• Mazhinji emasimba pane sitiroko yega yega anofanira kugadzirwa nemakumbo ako. Usatsvake chiuno chako kushandisa maoko ako.
• Chengetedza musana wako wakananga. Yeuka kuunza mapepa ako pamwe chete kumusoro kwechirwere.

8. VersaClimber (mberi)

Chidiki cheanononoka kubuda, iyo VersaClimber imhando yepamusoro-yekukwira yekukwira yanga iriko kubvira 1981 asi ichangobva kuwanikwa mukurumbira.

Ivo vachiri havasi mune yega yega yekurovedza muviri, asi VersaClimber studio dziri kubuda mumaguta makuru seLos Angeles neMiami. Kana iwe uchida kukwikwidza uye uchikwanisa kuwana imwe, pane mashoma michina yakaoma yekurovedza muviri nayo.

Matipi:

• Shandisa musanganiswa wemarozi akareba uye mapfupi kuti usiyane kusimba kwekukwira kwako.
• Kuchengeta kumeso, kutsiga kwakadzikama kwakakosha kupfuura kukurumidza.

9. Jacobs Manera (akakwidziridzwa)

Inotumidzwa zita remanera eBhaibheri kuenda kudenga, asi ingori miniti kana maviri pane ino yakazara-muviri cardio muchina uchave uchinzwa kure neparadhiso.

Kufamba kweJacobs Ladder kunogona kunetsa pakutanga, asi kana iwe wajaira kukwira kwayo, uchaona kuti muchina unogona kukupa iko kushanda kwakanyanya: maminetsi gumi kana gumi nemashanu pachinhu ichi ndizvo zvese zvaunoda kuti upise zvakanaka .

Haasi ese ejimu achave neumwe weaya michina, saka ita shuwa yekufona kumberi uye kubvunza.

Matipi:

• Bata mahandrails kana iri nguva yako yekutanga pamushini. Kana makumbo ako ajaira kufamba, shandisa maoko ako kubata mapuranga pavanenge vachifamba.
• Kune rimwe basa rakaomesesa, ita ma "sprints" emaminitsi gumi kusvika gumi neshanu ne80 muzana yekuyedza kwakawanda kuchiteverwa nechikamu chakaenzana chemakumi mana kusvika makumi mashanu muzana.

Raj Chander mubatsiri uye munyori wekuzvimiririra anonyanya kushambadzira kwedhijitari, kusimba, uye zvemitambo. Iye anobatsira mabhizinesi kuronga, kugadzira, uye kugovera zvemukati zvinogadzira zvinotungamira. Raj anogara muWashington, D.C., kwaanofarira basketball uye kudzidziswa kwesimba munguva yake yemahara. Mutevere pa Twitter.