Kuwedzera kwemuviri wepasi

Zvemukati

• Ongororo ye

Kubva mutsamba uye ongororo dzese, Chimiro inodzidza izvo iwe, vaverengi, zvaunoda kuona zvimwe kana zvishoma pane edu mapeji. Chinhu chimwe chete chaunogara uchikumbira ndeye kukurumidza-mhedzisiro yekudzidzira iyo iri nyore kutevera uye isingade ejimini. Iwe wakabvunza. Takateerera. Pano, isu tinobvisa yedu At-Kumba Workout ikholamu.

Pano, isu tinoratidzira maviri ekurovedza muviri, kusimbisa simba uye cardio, izvo zvinoda zvishoma kana zvisina michina uye zvinogona kusanganiswa kuita chirongwa chakazara. Uku ndiko kuwedzera-chakakosha simba rekurovedza muviri, yakasarudzika kubva kuvhidhiyo ichangobva kuburitswa "Kuumba Nezviyereso zveDummies" (Anchor Bay Varaidzo). Heino mukana wako wekuti (pekupedzisira!) dzidza kuita mamwe maekisesaizi ekutanga, ane simba-pamusoro nemazvo. Ichi chirongwa chemazuva matatu-pavhiki chinotora rinenge awa. Tanga maekisesaizi ega ega nemaminetsi mashanu ekudziya-up, uchifamba uchimhanya kana kufora panzvimbo uye kuita denderedzwa remaoko. Pedzisa nekutambanudza mhasuru dzese dzawakashanda, uchibata yega yega masekondi makumi maviri pasina kubhowa. Chikamu che cardio chakavakirwa panzira inoshanda kwazvo inonzi "piramidhi kudzidziswa," iyo inokwidziridza kusimba kwako kwekukurumidza kubhadhara.

Cardio

Iyi cardio Workout inzira yekudzidzira piramidhi: Iwe zvishoma nezvishoma unowedzera kusimba kwako kusvika wasvika "peak" yako kana yepamusoro yenhanho yekuedza, wozoidzikisa zvishoma nezvishoma zvakare.

Rudzi urwu rwekudzidziswa inzira inogoneka yekushanda pakakwirira, izvo zvinoita kuti iwe upise macalorie mazhinji uye upinde mune iri nani chimiro chemwoyo. Iise kune chero muchina weCardio kana iwe waunofarira kunze Workout (kumhanya, kuchovha bhasikoro, nezvimwewo). Tarisa nhanho yako yekuedza uchishandisa Chiyero cheInonzwisisika Exertion (RPE, ona pazasi). Kana, kana iwe uine moyo-chiyero chekutarisa, unogona kushandisa iyo chikamu cheako chakanyanya moyo rate (MHR; kuti uone yako, bvisa zera rako kubva pa220).

Kuti uwedzere kusimba kwekushanda kwako (uye chiyero chemoyo wako), shandura kukurumidza kwako kana zvimwe zvakasiyana-siyana-zvakasiyana-siyana, zvakadai sekutsika pane treadmill kana elliptical trainer kana kuramba bhasikoro. Rangarira: Basa raunogona kuita pane yakapihwa RPE kana muzana yeMHR inozoshanduka paunenge uchikwana, saka tarisira kuwedzera ako ekudzidzira mazinga mumavhiki anotevera.

Yakazara Yekudzidzira Nguva: 40 Maminitsi

Yako Workout Chinangwa

Kuti uwedzere kurova kwemoyo wako mukuwedzera kusvika iwe wasvika RPE 8-9 kana 80-85 muzana yeMHR yako. Ipapo unozodzosera kurova kwemoyo wako pasi. Basa rako rekuita rinotaridzika seizvi:

Dziisa

Maminitsi mashanu paRPE 5 (ingangoita 55% MHR)

Ita kuti zviite

Maminitsi mashanu paRPE 6 (inenge 70% MHR)

Maminitsi mashanu paRPE 6-7 (inenge 75% MHR)

Maminitsi mashanu paRPE 7-8 (inenge 80% MHR)

Maminitsi mashanu paRPE 8-9 (anenge 80-85% MHR)

Maminitsi mashanu paRPE 6-7 (inenge 75% MHR)

Maminitsi mashanu paRPE 6 (inenge 70% MHR)

Kutonhora-pasi

Maminitsi mashanu paRPE 5 (inenge 55% MHR)

Ongororo ye