Cardio Workout: Nix iyo Cardio Blahs

Zvemukati

• Iwe waneta neyako yekare yekare cardio Workout miitiro: saka funga muchinjikwa kudzidzisa kuputika kure cardio blahs.
• Kuti kudzidziswa kwemuchinjikwa kunopinda sei mumishini yako
• Kudzidziswa kwemuchinjikwa kunoshanda sei
• ZVIREVEDZESI CHEMAZWI (RPE) panguva dzekurovedza muviri
• Ongororo ye

Iwe waneta neyako yekare yekare cardio Workout miitiro: saka funga muchinjikwa kudzidzisa kuputika kure cardio blahs.

Kuti kudzidziswa kwemuchinjikwa kunopinda sei mumishini yako

Kuyambuka-skiing ndeimwe yeakanakisa emuchinjiko-ekudzidzira zviitiko zvevamhanyi uye mabhasikoro. Kunze kwekuve yakanakisa cardio Workout, inonzwika magaro, quads, hamstrings, mhuru, chifuva, lats, mapfudzi, biceps, triceps uye abs. Tora maitiro ako ekurovedza muviri mukati uye shandura ho-hum elliptical Workout kuita inonakidza kuyambuka-nyika ski chikamu.

Nekuchengeta iyo yakatsamira pasi uye nekushandisa mawoko anosimudza maoko, iwe unoteedzera iyo yemoyo-inopomba chando mutambo, pasi chaipo pakakwirira koriori kupisa. Uyezve, kushanda uchipesana nemishonga inosimbisa chiuno chako, makumbo, mapendekete, nemaoko (sekungoita simba kuburikidza nezvakachena zvinhu). Nechirongwa ichi, unogona kudzvanya mukubuda kweski--zvisinei nekuti kunze kwakamira sei.

Kudzidziswa kwemuchinjikwa kunoshanda sei

Gadza elliptical kune manyore uye unorerekera kune yakadzika uye ubatise levers nemaoko ako pakakwirira pachifuva pamberi pako. Warm up uye wobva wawedzera zvishoma kuderera. Shandura nhanho kana kuramba maminetsi maviri ega ega, uchigadzirisa sezvinodiwa kuti usangane neyakakurudzirwa chiyero chekufungidzira (RPE*). Shingairira uye dhonza zvitsigiro sokunge zviri zvekuyambuka-nyika mapango, uchifambisa magokora ako akananga kumashure paunenge uchidhonza. Ive neshuwa yekutora nguva yekutonhora pasi. Mukadzi ane mazana mashanu nemakumi mapfumbamwe nemapfumbamwe achapisa macalorie anosvika mazana maviri nemakumi mairi nemashanu neiyi maminitsi makumi matatu ekurovedza muviri.

ZVIREVEDZESI CHEMAZWI (RPE) panguva dzekurovedza muviri

Chiyero chinotevera chinokubatsira kuona yako RPE:

• 1 akarara pamubhedha kana pasofa. Iwe hausi kuita chero kuedza.
• 3 ingave yakaenzana nekufamba kuri nyore.
• 4-6 kuyedza zvine mwero.
• 7 yakaoma.
• 8-10 ndiyo yakaenzana nekumhanya kwebhazi. Iwe unogona chete kuchengetedza izvi kwenguva pfupi.

Ongororo ye