10 Cardio Exercises for the Gym!

An nuna motsa jiki na yau da kullun don taimakawa haɓaka matakan kuzari da haɓaka yanayin ku. Hakanan yana iya haɗawa da sauran fa'idodin kiwon lafiya da yawa, gami da raguwar haɗarin cututtuka na yau da kullun.

An bayyana motsa jiki a matsayin duk wani motsi da ke sa tsokoki suyi aiki kuma yana buƙatar jikinka don ƙone calories.

An nuna cewa yin aiki yana da fa'idodin kiwon lafiya da yawa, na jiki da na tunani. Yana iya ma taimaka muku rayuwa mai tsayi Amintaccen Tushen.

Yau za mu yi magana game da motsa jiki 10 na cardio da za ku iya yi a dakin motsa jiki.

Ilimi na asali na motsa jiki na motsa jiki: babban ƙarfi da ƙananan ƙarfi

Ayyukan motsa jiki na zuciya da motsa jiki na motsa jiki gabaɗaya sun kasu kashi biyu: horon tazara mai ƙarfi (HIIT) ko motsa jiki mai ƙarfi (LISS) motsa jiki. Maƙasudin dacewanku za su ƙayyade ko wane motsa jiki na zuciya da za ku yi amfani da su a cikin shirin ku na motsa jiki.
Horarwar Tsananin Tsanani Mai Girma (HIIT)

HIIT ya ƙunshi ɗan gajeren lokaci na matsakaicin horo mai ƙarfi wanda ke biye da ƙananan horo mai ƙarfi. Ayyukan motsa jiki na HIIT gajeru ne, yawanci tsakanin mintuna 10 zuwa 30, kuma sun haɗa da lokacin dumi da lokacin hutu. 85-95% na matsakaicin bugun zuciya, sannan 65-75% na matsakaicin bugun zuciya.
Amfanin yana ƙone calories / mai, inganta lafiyar zuciya da jijiyoyin jini, da kuma ƙara yawan adadin kuzari.
Idan kun ci isasshen furotin/calories, zaku iya riƙe har ma da haɓaka tsoka. Gabaɗaya, an fi son ƙona kitse fiye da LISS, kodayake ya kasance mai rikitarwa a cikin al'umman motsa jiki saboda rikice-rikice na karatu.
Yawancin lokaci don ƙarin masu motsa jiki, amma masu farawa kuma zasu iya amfana

Ƙarfin Ƙarfin Ƙarfi (LISS)

LISS wani nau'i ne na motsa jiki na motsa jiki wanda ya ƙunshi minti 30 zuwa 60 na motsa jiki mai ƙarfi a tsaye, ƙananan ƙarfi. Ana yin waɗannan akan na'urorin cardio.
65-75% na matsakaicin bugun zuciya
Yana da amfani don inganta jimiri, farfadowa / farfadowa bayan rauni, da kuma kona calories na dogon lokaci.
Cikakke ga masu farawa ko waɗanda ke da matsalolin haɗin gwiwa.
Masu ginin jiki sukan yi amfani da motsa jiki na LISS (kamar tafiya) don ƙona adadin kuzari ta hanyar motsa jiki marasa ƙarfi, don haka hana haɓakar cortisol.

Ɗaya daga cikin binciken idan aka kwatanta yawan kuɗin caloric na horarwa mai ƙarfi, horo na tsawon lokaci mai tsanani, da ƙananan horo na motsa jiki a kan injin motsa jiki da hawan keke na tsawon lokaci guda. Sakamakon ya nuna cewa ayyukan motsa jiki na HIIT sun ƙone calories fiye da ƙarfin horo, gudu, da hawan keke. Babban motsa jiki da hutawa suna neman hanyar da ta fi dacewa don ƙona calories da sauri.

Manyan motsa jiki 10 na motsa jiki: daga haske zuwa ƙarfi

Kyakkyawan motsa jiki na cardio ya kamata ya haɗa da dumi, babban motsa jiki, da sashin shakatawa.

1.Tafiya mai ƙarfi ko kuma keke mai haske (ƙananan ƙarfi)
Wataƙila mafi sauƙin motsa jiki na cardio shine tafiya! Kuna iya maye gurbin keken keke mai haske, ninkaya cikin nishadi, ko wasu motsa jiki marasa tasiri tare da tafiya cikin sauri. Ga mutum mai nauyin kilo 150, tafiya mai sauri, wanda ke da kusan mil 3.5 a kowace awa, yana ƙone kusan calories 260 a kowace awa.

Yi tafiya da sauri (ko keke a hankali) a waje ko kan injin tuƙi (ko keke) a tsayin daka.
Mayar da hankali kan kasancewa a cikin gudu ɗaya koyaushe.
Minti 30-60
Ƙara tudu (ko wani juriya) zuwa injin tuƙi, ko zaɓi hanyar tafiya mai ƙalubale tare da tuddai/ gangara don ci gaba ko zaɓuɓɓuka masu wahala.

2.Madauki na sake saita kai
Akwai wasu ƙarin ci gaba madaukai a ƙasa, amma wannan cardio mai nauyin kai don masu farawa yana da sauƙi kuma mai tasiri. Babban abu game da motsa jiki mai nauyin kai shine zaka iya yin su a ko'ina, ba kawai a cikin dakin motsa jiki ba. Bayan dumama, kammala saiti ɗaya na kowane motsa jiki, sannan maimaita sau biyu don jimlar zagaye uku. Don sa shirin ya fi ƙalubale, gwada ƙara ma'auni a cikin atisayenku, ƙara ƙarin motsa jiki, ko ƙara zagayawa zuwa zagayowar ku.

Yi dumi ta hanyar tafiya da sauri a kan injin tuƙi na mintuna 5 (2-3 MPH)
Motsa jiki (3 zagaye): tsalle tsalle: 10-15 reps; Indiyawan squats: 10-15 sau; Masu hawan dutse: 10-15 sau; Burpees: sau 5
shakatawa: Minti 5 na mikewa tsaye (dukkan jiki)

3.Treadmill tazara
Babban horon tazara na tela babban gabatarwa ne ga HIIT. Wannan nau'i ne na motsa jiki na HIIT kai tsaye wanda ke canza tafiya mai haske tare da cikakken iko.
Don injin tuƙi na yau da kullun, yakamata a yi amfani da saurin gudu masu zuwa:

2-3 MPH = Saurin zafi da sanyi
4-6 MPH = Matsakaicin tsere
6-8 MPH = Gudun gudu mai matsakaici/sauri, kimanin mil 8-10
8-10 MPH = HIIT gudun manufa
10-12 MPH = Matuƙar sauri, dacewa da masu gudu masu tasowa
Dumama: Tafiya a hankali akan injin tuƙi na mintuna 5 (2-3 MPH); Minti 2 na miƙewa mai ƙarfi (harba, taɓa ƙafar ƙafa yayin tafiya, riƙe gwiwoyi, jujjuya jiki, da sauransu)
(2-3 MPH) Motsa jiki: Gudu na minti 2 a cikin sauri zaka iya gudu na minti 5 cikin sauƙi; Yi tafiya cikin sauƙi na minti 1, kiyaye abs ɗin ku, kuma ku yi numfashi mai zurfi don rage yawan bugun zuciyar ku; Maimaita zagaye biyar, ƙara saurin ku da digiri 2-3 (2-3 MPH) kowane zagaye.
shakatawa: Minti 5 tafiya cikin sauƙi

4.10-20-30
Aikin motsa jiki na 10-20-30 shine samfurin cardio na kowa wanda za'a iya daidaita shi don matakan wahala daban-daban. Ya ƙunshi daƙiƙa 30 na motsa jiki mara ƙarfi, daƙiƙa 20 na motsa jiki mai matsakaicin ƙarfi, da sakan 10 na matsakaicin motsa jiki, don haka “10-20-30”.

5.Resistance Training X cardio sake zagayowar
Haɗuwa da motsa jiki mai nauyi tare da motsa jiki na motsa jiki na iya samun sakamako mai kyau na motsa jiki. Binciken da muka ambata a sama ya nuna cewa hada horon juriya tare da motsa jiki na motsa jiki shine hanya mafi kyau don ƙona calories. Kuna iya sanya wannan matakin motsa jiki ya zama mafi ƙalubale ta ƙara ƙarin motsa jiki, amfani da ma'aunin nauyi, ko yin ƙarin zagaye. Yi kowane motsa jiki na tsawon daƙiƙa 30 zuwa 60, tare da ɗan hutawa tsakanin motsa jiki gwargwadon yiwuwa. Maimaita zagaye da yawa. Zaɓin 30-30 shine ci-gaba na HIIT na wannan motsa jiki.

Shirin na 30-30 ya ƙunshi daƙiƙa 30 na iyakar ƙoƙarin kowane motsa jiki, sannan 30 seconds na hutawa mai aiki, kamar gudu a wuri ko zama a bango. Maimaita zagaye da yawa.

6. Injin kwale-kwale mai nisan mita 1500
Injin tuƙi yana ɗaya daga cikin mafi kyawun injunan cardio saboda yana haɗa cardio da horon juriya. Mai amfani ya ɗauki sanda daga wurin zama (kamar tuƙin kebul) kuma ya ja jiki zuwa ga ƙirji a cikin motsin tuƙi. Wannan yana aiki ga duka jiki, gami da hannaye, baya, cibiya, da ƙafafu. Tabbatar kiyaye kirjin ku waje, ƙafafu da nisa na hip, kuma haɗa dukkan jikin ku a duk lokacin motsa jiki. Babban kuskuren da mutane ke yi shine ƙoƙarin amfani da hannayensu kawai.

7. Keke tsani Poppy
Wannan darasi yana biye da nau'in tsani inda kake hawa ko sauke ma'auni / maimaitawa / saita sama ko ƙasa. Don wannan darasi, kuna farawa daga saman tsani kuma ku matsa nisa, sannan ku rage (zuwa) kowane zagaye. A halin yanzu, kun fara a ƙasa kuna yin burpees, sannan ku hau kan tsani ta hanyar yin ƙarin maimaitawa.

8.Tabata (HIIT)
Tabata tabbas shine sanannen wasan motsa jiki na HIIT, amma ba don ƙarancin zuciya ba. Ya ƙunshi cikakken motsa jiki, rarraba zuwa tubalan mintuna huɗu waɗanda ke haɗa matsakaicin ƙarfin zuciya da horon ƙarfi tare da lokutan hutu. Bayan kammala zagayowar na mintuna hudu, huta na ƴan mintuna sannan zaku iya sake sake zagayowar Tabata. Matsakaicin motsa jiki na Tabata yana ƙone kusan adadin kuzari 14.5 a cikin minti ɗaya, ko kusan adadin kuzari 280 na motsa jiki na mintuna 20.

9.MASTER HIIT
Mai hawa matakala na Pyramid yana ɗaya daga cikin injina mafi kyau a cikin dakin motsa jiki, saboda kaɗan ne za su iya dacewa da cikakken gumin da yake samarwa. Mai hawan matakala kuma yana da kyau don gina tsoka ta hanyar yin aiki da maruƙa, quadriceps, hamstrings, glutes da gindi. Wannan hanyar motsa jiki ce ta ci gaba sosai, na yi amfani da shi don yankan, kuma sakamakon yana da kyau sosai. Gargaɗi mai gaskiya - ruwa yana digowa ta kowane rami na jikinka, gami da ƙwanƙwaranka.

10."Mahaukaci"EMOM
"The craziest cardio motsa jiki," wanda ya ƙunshi wani gagarumin zagayowar da ya ƙunshi kusan duk mafi kyau cardio motsa jiki. Kowane motsa jiki a cikin sake zagayowar yana hari da tsoka daban-daban, yana haifar da cikakken motsa jiki. Don atisayen da suka haɗa da ma'auni (ko kettlebells), yi amfani da manyan ma'aunin nauyi waɗanda ke da wahalar kammalawa. Wannan na yau da kullun yana amfani da dabarar gama gari da ake kira EMOM (a minti daya a cikin minti daya). Wannan shine lokacin da kuka fara sabon motsa jiki a farkon kowane minti kuma kuyi amfani da sauran lokacin don hutawa sannan ku maimaita zagaye da yawa.

Sauran motsa jiki na motsa jiki

Rawa:Rawa tana ɗaya daga cikin mafi kyawun hanyoyin da za a ƙara yawan bugun zuciya da gudanawar jini. Yawancin gyms suna ba da darussan raye-raye iri-iri a matsayin hanya don haɗa cardio a cikin aikin motsa jiki na yau da kullun.

Gymnastic Cheerleading Roll Mats

Injin Elliptical:Injin elliptical yana ɗaya daga cikin fitattun injina a cikin dakin motsa jiki kuma zaɓi ne mai ƙarancin tasiri ga gudu. An tsara shi don zama ingantaccen motsa jiki gaba ɗaya wanda baya sanya damuwa akan gwiwoyi, kwatangwalo da idon sawu. Matsakaicin mutum mai nauyin kilo 180 zai iya rasa kusan adadin kuzari 500-600 a kowace awa akan elliptical.

Injin Elliptical Don Gida

Taekwondo:Taekwondo da sauran nau'o'in wasan dambe ko wasan motsa jiki hanya ce mai kyau don ƙona calories. Waɗannan darussan suna da daɗi kuma suna da fa'ida saboda suna koyar da kariyar kai yayin rasa nauyi!