Kurisa Yako Metabolism Plan

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Iyo Yekuwedzera-Yako-Metabolism Chirongwa

wruoko-kumusoro

Tanga simba roga roga uye cardio Workout nemaminitsi mashanu kusvika ku10 eiri nyore cardio.

Simba purogiramu

Ita simba rako rekusimbisa muviri katatu pavhiki, uchitora zuva rekuzorora pakati peumwe neumwe.

Seta, rep uye uremu nhungamiro

NZVIMBO 1 Kana wanga uchirovedzwa uremu kwemwedzi isingasviki mitatu, ita maseti 1-2 e10-15 reps yeimwe neimwe yezvikamu zvishanu zvinofamba zvakateedzana. Wedzera kusagadzikana ne10 muzana mushure meese mana kana mashanu ekushanda. Mushure memavhiki mana, enda kuNzvimbo yechipiri, uchiwedzera mafambiro epamberi mushure mekunge wawedzera kuramba kaviri.

LEVEL 2 Kana wanga uchidzidziswa uremu zvakaringana kwemwedzi mitatu kana kudarika, ita maseti 2-3 e 8-10 reps yekufamba kwega kwega. Wedzera kushorwa negumi muzana mushure mewese wechina kurovedza muviri. Mushure memasvondo mana, wedzera kufambira mberi.

Kune yako abs Mushure mega yega yekudzidzira-simba kurovedza muviri, ita maviri seti (gumi nemashanu reps yega) emabhasikoro kana chero imwe ab kufamba kwesarudzo yako.

Kutonhora-pasi Pedza simba rega rega uye cardio yekurovedza ine static yakatambanudzwa kune ese makuru mamhasuru, akabata yega yakatambanudzwa kwemaminetsi gumi nemashanu kusvika makumi matatu pasina kubhowa.

Iyo Mafuta-Kupwanya Cardio Workout

Shandisa iri vhiki nevhiki cardio karenda kuti zvishoma nezvishoma uwedzere metabolism yako uye nekufambira mberi kufambira mberi. Ita chiitiko cheaerobic chesarudzo yako, uye pima kusimba kwako uchishandisa iyo Rate yeakafungidzirwa Exertion (RPE) chati pazasi. Usakanganwa kudziya uye kutonhorera pasi maererano ne "Iyo Maximize-Yako-Metabolism Chirongwa" pamusoro.

Vhiki 1 Vhiki rino, ita zvachose 3 yakatsiga-nyika (aka kunyange-paced) kurovedzwa, kubva pamakumi maviri kusvika makumi mashanu maminitsi pakureba. Sarudza yako kusimba zvichienderana nehurefu hwekushanda kwako. (20-29 maminitsi: RPE = 6; 30-45 maminitsi: RPE = 5)

Vhiki 2 Vhiki rino, ita 2 steady-state workouts zvinoenderana negwara muVhiki 1, uye 1 interval Workout. Pakutandara, ita miniti 1 paRPE 7 (muenzaniso: kumhanya nekukurumidza), wozopora kwemaminitsi matatu paRPE 4-5 (muenzaniso: kufamba nekukurumidza); dzokorora ka5-6 nguva. (Yakazara nguva yekurovedza muviri: 20-24 maminetsi, kwete kusanganisira kudziya-kumusoro uye kutonhora-pasi)

Vhiki 3 Ita 1 yakadzikama-nyika yekurovedza muviri uye maviri epakati ekurovedza muviri, pane mafambiro muvhiki 1 ne2.

Vhiki 4 Ita 1 kugadzikana-mamiriro ekurovedza muviri uye 2 nguva yekudzidzira. Ita 1 yekushomeka kwekudzidzira maererano nemanongedzo muVhiki 2. Kune imwe nguva yekudzidzira, ita 1 miniti pa RPE 7-8 uye 2 maminetsi ekudzosa pa RPE 4-5; dzokorora kanomwe kanomwe. (Yese yekudzidzira nguva: 21-24 maminetsi, kusasanganisira kudziya-kumusoro uye kutonhorera-pasi)

Mushure memasvondo mana Ramba uchisanganisa kupindirana uye kugadzikana-mamiriro ekushanda kweakasiyana kusimba uye kureba katatu pasvondo. Paunenge uchinzwa wakagadzirira, wedzera rimwe zuva re steady-state cardio paRPE 6.

Chiyero cheKunzwisisika Kuedza (RPE)

RPE 1-2 Zviri nyore kwazvo; unogona kutaurirana pasina kushanda.

RPE 3 Nyore; unogona kutaurirana pamwe pasina kana kuedza.

RPE 4 Zvine mwero zviri nyore; unogona kukurukura zvakanaka pasina kushanda nesimba.

RPE 5 Moderate; kukurukurirana kunoda kumwe kuedza.

RPE 6 Zvine mwero zvakaoma; kukurukurirana kunoda kumboshanda nesimba.

RPE 7 Zvakaoma; hurukuro inoda kushanda nesimba.

RPE 8 Zvakaoma; hurukuro inoda kushanda kwakanyanya.

RPE 9-10 Kwete-yekutaura nzvimbo

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