Une Maminitsi gumi? Tora Kufamba!

Zvemukati

• Ongororo ye

Zvekutenga, zvipo-kuputira, mese-iwe-unogona-kudya mapato: Kana iwe uri kushamisika kuti uchachengetedza sei chirongwa chako chemuviri - uye muviri wako - ino iri kuuya nguva yezororo, isu tine mhinduro inokurumidza. Yedu yekukurumidza-kugadzirisa cardio-uye-simba Workout, yakagadzirirwa chete SHAPE naCheré Schoffstall, maneja wezvemukati mezvidzidzo weNational Academy yeMitambo Mushonga muCalabasas, Calif., Yakagadzirirwa blitz macalorie uye nekushanda tsandanyama dzakawanda panguva imwe chete, kuti ugone pinda uye buda mune yekurovedza muviri nekupenya.

Aya matatu-maminetsi gumi-maminetsi gumi ekuita aerobic interval workouts anowedzera moyo wako, kutsungirira uye kudzika-muviri simba - uye kupisa kubva kune mamwe macalorie aungango shandisa nguva ino yegore - ukuwo mana simba anofamba akatakura ine simba, muviri- kuveza chibhakera. Shandisa yedu yemazuva mashanu "Svondo-pa-a-Glance" hurongwa hwematipi akareruka ekuti ungasanganisa sei zvese uye isu tinovimbisa kuti uchave wakaonda, wakasimba uye wakapihwa simba, zvisinei nekuti hupenyu hunowanikwa sei.

Iyo Yekumhanyisa Workout Chirongwa

Ita 1-3 yeaya gumi-mineti mapurogiramu epamoyo kanokwana mazuva mashanu pasvondo uye iwo mana simba anofamba kanokwana kuita 2-3 pasvondo, uchitevera iyo "Workout Vhiki pa-a-Kubwinya" kune mamwe marongero chaiwo. Takaita mazano anosanganisira kushandiswa kwemuchina, asi kana iwe usingawani michina, unogona kutsiva chero chiitiko cheaerobic chesarudzo yako. Shandisa iyo Rate yeInonzwisisika Exertion (RPE) chati (kurudyi) kuyera nhanho yako yekuedza.

Dziisa Tanga imwe neimwe yekurovedza muviri nemaminitsi mashanu ekudziya-up pane chero chidimbu chemidziyo ye cardio, yakarongwa pamwero wakaderera (RPE ye3).

Kutonhora-pasi Pedzisa yega yega yekurovedza nemaminitsi mashanu ekufamba kana kudzima treadmill, wozotambanudza ako ese makuru mhasuru mapoka, wakabata yega yega yakatambanudza kwemasekondi makumi matatu pasina kubhowa.

Kutanga chirongwa Kana iwe uri mutsva kurovedza muviri, tanga nekuita mazuva 1, 2 uye 3 vhiki imwe neimwe kwemavhiki maviri ekutanga. Zvadaro, zvishoma nezvishoma wedzera mazuva 4 ne5.

Purogiramu yepamusoro Kana iwe wanga uchirovedza kweinenge mwedzi mitanhatu uye uchida chinetso, tora rimwe remazuva mashanu akanyorwa muchirongwa uye riite kechipiri mukati mevhiki rimwe chete kwemazuva ese matanhatu.

Ongororo ye