Kuchita masewera olimbitsa thupi pafupipafupi kwawonetsedwa kuti kumathandizira kukulitsa mphamvu komanso kukulitsa malingaliro anu. Zitha kuphatikizidwanso ndi maubwino ena ambiri azaumoyo, kuphatikiza kuchepetsedwa kwa chiwopsezo cha matenda osatha.
Kuchita masewera olimbitsa thupi kumatanthauzidwa ngati kuyenda kulikonse komwe kumapangitsa kuti minofu yanu igwire ntchito ndipo imafuna kuti thupi lanu liwotche zopatsa mphamvu.
Kukhala wokangalika kwasonyezedwa kuti kuli ndi ubwino wambiri wathanzi, mwakuthupi ndi m’maganizo. Itha kukuthandizani kukhala ndi moyo wautali.
Lero tikambirana za 10 zolimbitsa thupi za cardio zomwe mungachite ku masewera olimbitsa thupi.
Chidziwitso choyambirira cha masewera olimbitsa thupi a aerobic: kulimba kwambiri komanso kutsika kwambiri
Kuchita masewera olimbitsa thupi ndi masewera olimbitsa thupi nthawi zambiri amagawidwa m'magulu awiri: maphunziro apamwamba kwambiri (HIIT) kapena otsika kwambiri (LISS) aerobic exercise. Zolinga zanu zolimbitsa thupi zidzatsimikizira masewera olimbitsa thupi omwe mungagwiritse ntchito mu pulogalamu yanu yolimbitsa thupi.
Maphunziro Apamwamba Kwambiri (HIIT)
- HIIT imakhala ndi nthawi yayitali yophunzitsira mwamphamvu kwambiri ndikutsatiridwa ndi maphunziro otsika kwambiri. Zolimbitsa thupi za HIIT zimakhala zazifupi, nthawi zambiri pakati pa 10 ndi 30 mphindi, ndipo zimaphatikizapo nthawi yofunda komanso nthawi yopumula. 85-95% ya pazipita kugunda kwa mtima, kenako 65-75% ya pazipita kugunda kwa mtima.
- Ubwino umawotcha zopatsa mphamvu / mafuta, umathandizira thanzi lamtima, ndikuwonjezera kuchuluka kwa metabolic.
- Ngati mumadya zomanga thupi / zopatsa mphamvu zokwanira, mutha kusunga komanso kumanga minofu. Kawirikawiri, kuwotcha mafuta kumakondedwa kuposa LISS, ngakhale kuti kumakhalabe mkangano m'magulu ochita masewera olimbitsa thupi chifukwa cha maphunziro otsutsana.
- Kawirikawiri kwa masewera olimbitsa thupi apamwamba, koma oyamba kumene amatha kupindula
Low-intensity steady-state(LISS)
- LISS ndi mtundu wa masewera olimbitsa thupi omwe amaphatikizapo mphindi 30 mpaka 60 zolimbitsa thupi pang'onopang'ono komanso motsika kwambiri. Izi nthawi zambiri zimachitika pamakina a cardio.
- 65-75% ya kugunda kwa mtima kwakukulu
- Ndizopindulitsa pakuwongolera kupirira, kuchira / kukonzanso pambuyo povulala, komanso kuwotcha kwanthawi yayitali kwa kalori.
- Zabwino kwa oyamba kumene kapena omwe ali ndi vuto limodzi.
- Omanga thupi nthawi zambiri amagwiritsa ntchito masewera olimbitsa thupi a LISS (monga kuyenda) kuti awotche zopatsa mphamvu kudzera muzolimbitsa thupi zocheperako, motero kupewa kukwezeka kwa cortisol.
Kafukufuku wina anayerekezera mtengo wa caloric wophunzitsira mphamvu, maphunziro apamwamba kwambiri, komanso maphunziro otsika kwambiri a aerobic pa treadmill ndi kupalasa njinga kwa nthawi yomweyo. Zotsatira zake zidawonetsa kuti kulimbitsa thupi kwa HIIT kumawotcha zopatsa mphamvu zambiri kuposa kuphunzitsa mphamvu, kuthamanga, ndi kupalasa njinga. Kuchita masewera olimbitsa thupi kwambiri komanso kupumula kumawoneka ngati njira yabwino kwambiri yowotcha ma calories mwachangu.
Zochita 10 zapamwamba za Aerobic: kuchokera ku kuwala kupita kumphamvu
Kuchita masewera olimbitsa thupi kwa cardio kuyenera kukhala ndi kutentha, kulimbitsa thupi kwakukulu, ndi gawo lopumula.
1.Kuyenda mwachangu kapena kupalasa njinga pang'ono (kutsika kwambiri)
Mwina chophweka cholimbitsa thupi cha cardio ndikuyenda! Mutha kusintha kupalasa njinga pang'ono, kusambira momasuka, kapena masewera ena ocheperako ndikuyenda mwachangu. Kwa munthu wolemera mapaundi 150, kuyenda mwachangu, komwe kuli pafupifupi mailosi 3.5 pa ola, kumatentha pafupifupi ma calories 260 pa ola.
- Yendani mwachangu (kapena panjinga mopepuka) panja kapena pa treadmill (kapena njinga) pa liwiro lokhazikika.
- Ganizirani za kukhala pa liwiro lomwelo nthawi zonse.
- 30-60 mphindi
- Onjezani kanjira (kapena kukana kwina) pa chopondapo, kapena sankhani njira yovuta kwambiri yoyenda yokhala ndi mapiri / otsetsereka pazosankha zapamwamba kapena zovuta kwambiri.
2.Kudzikhazikitsanso kuzungulira
Pali malupu ena apamwamba kwambiri pansipa, koma cardio yodziyimira pawokha kwa oyamba kumene ndiyosavuta komanso yothandiza. Chinthu chachikulu pakuchita masewera olimbitsa thupi ndi chakuti mungathe kuchita kulikonse, osati kumalo ochitira masewera olimbitsa thupi. Mukamaliza kutenthetsa, malizitsani seti imodzi ya masewera olimbitsa thupi, kenaka bwerezani kawiri kwa maulendo atatu. Kuti dongosololi likhale lovuta kwambiri, yesani kuwonjezera zolemetsa pazochita zanu, kuwonjezera masewera olimbitsa thupi, kapena kuwonjezera zozungulira kuzungulira kwanu.
- Muzitenthetsa poyenda mwachangu pa treadmill kwa mphindi 5 (2-3 MPH)
- Zolimbitsa thupi (zozungulira 3) : Kudumpha jacks: 10-15 reps; Ma squats aku India: 10-15 nthawi; Okwera mapiri: 10-15 nthawi; Burpees: 5 nthawi
- Kupumula: Mphindi 5 zotambasula (thupi lonse)
3.Treadmill interval
Maphunziro a nthawi yoyambira ma treadmill ndikuyambitsa bwino kwa HIIT. Uwu ndi mawonekedwe achindunji a masewera a HIIT omwe amasinthasintha kuyenda kopepuka ndi ma sprints amphamvu.
Kwa treadmill wamba, liwiro lotsatirali liyenera kugwiritsidwa ntchito:
- 2-3 MPH = Kutentha kotentha ndi kuzizira
- 4-6 MPH = Kuthamanga kwapakati
- 6-8 MPH = Kuthamanga kwapakati/mwachangu, pafupifupi ma 8-10 mphindi mailosi
- 8-10 MPH = HIIT chandamale liwiro
- 10-12 MPH = Kuthamanga kwambiri, koyenera kwa othamanga apamwamba
- Kutenthetsa: Yendani pang'onopang'ono pa chopondapo kwa mphindi zisanu (2-3 MPH); Kutambasula kwa mphindi 2 (kukankha, kukhudza zala zala mukuyenda, kugwira mawondo, kuzungulira torso, etc.)
- (2-3 MPH)Zolimbitsa thupi: Thamangani kwa mphindi ziwiri pa liwiro lomwe mungathe kuthamanga kwa mphindi zisanu; Yendani mosavuta kwa mphindi ya 1, sungani mphuno yanu, ndi kupuma mozama kuti muchepetse kugunda kwa mtima wanu; Bwerezani maulendo asanu, ndikuwonjezera liwiro lanu ndi madigiri 2-3 (2-3 MPH) pozungulira.
- Kupumula: Mphindi 5 kuyenda kosavuta
4.10-20-30
Kulimbitsa thupi kwa 10-20-30 ndi template wamba ya cardio yomwe ingasinthidwe pamagawo osiyanasiyana ovuta. Zili ndi masekondi a 30 ochita masewera olimbitsa thupi otsika kwambiri, masekondi a 20 ochita masewera olimbitsa thupi, ndi masekondi a 10 ochita masewera olimbitsa thupi kwambiri, motero "10-20-30" .
5.Resistance Training X cardio cycle
Kuphatikiza masewero olimbitsa thupi ndi masewera olimbitsa thupi a aerobic amatha kupeza zotsatira zabwino zolimbitsa thupi. Kafukufuku yemwe tatchula pamwambapa akuwonetsa kuti kuphatikiza masewera olimbitsa thupi ndi masewera olimbitsa thupi ndi njira yabwino kwambiri yowotcha zopatsa mphamvu. Mutha kupangitsa kulimbitsa thupi koyambira kumeneku kukhala kovuta kwambiri powonjezera masewera olimbitsa thupi, kugwiritsa ntchito zolemetsa, kapena kuchita zozungulira zambiri. Chitani masewera olimbitsa thupi kwa masekondi 30 mpaka 60, ndikupumula pang'ono pakati pa masewera olimbitsa thupi momwe mungathere. Bwerezani maulendo angapo. Njira ya 30-30 ndiye mtundu wapamwamba wa HIIT wamasewerawa.
Pulogalamu ya 30-30 imakhala ndi masekondi a 30 olimbikira kwambiri pakulimbitsa thupi, kutsatiridwa ndi masekondi 30 opumula mwachangu, monga kuthamanga m'malo kapena kukhala pansi pakhoma. Bwerezani maulendo angapo.
6. Makina opalasa motalikirana mamita 1500
Makina opalasa ndi amodzi mwamakina abwino kwambiri a cardio chifukwa amaphatikiza maphunziro a cardio ndi kukana. Wogwiritsa ntchitoyo amatenga bala kuchokera pomwe wakhala (monga kupalasa chingwe) ndikukokera thupi lake pachifuwa popalasa. Izi zimagwira ntchito thupi lonse, kuphatikizapo mikono, msana, pachimake, ndi miyendo. Onetsetsani kuti chifuwa chanu chisatuluke, mapazi anu atalikirana m'lifupi mwake, ndipo mutengere thupi lanu lonse panthawi yonseyi. Cholakwika chachikulu chomwe anthu amachita ndikuyesera kugwiritsa ntchito manja okha.
7. Bicycle Poppy makwerero
Zochita izi zimatsata mawonekedwe a makwerero omwe mumakwera kapena kutsitsa zolemera / zobwereza / kuyika mmwamba kapena pansi. Pazochita izi, mumayambira pamwamba pa makwerero ndikusuntha mtunda, kenaka muchepetse (kutsika) kuzungulira kulikonse. Pakadali pano, mumayamba pansi kuchita ma burpees, kenako kukwera makwerero pochita ma reps ambiri.
8. Tabata (HIIT)
Tabata ndiye masewera otchuka kwambiri a HIIT, koma si ofooka mtima. Zimaphatikizapo kulimbitsa thupi kwa thupi lonse, kugawidwa muzitsulo za mphindi zinayi zomwe zimaphatikiza mphamvu zambiri za cardio ndi mphamvu zolimbitsa thupi ndi nthawi yopuma. Mukamaliza kuzungulira kwa mphindi zinayi, pumani kwa mphindi zingapo ndiyeno mutha kuchitanso kuzungulira kwa Tabata. Maseŵera olimbitsa thupi a Tabata amawotcha pafupifupi makilogalamu 14.5 pamphindi, kapena pafupifupi ma calories 280 pakuchita masewera olimbitsa thupi kwa mphindi 20.
9.STAIRMASTER HIIT
Kukwera masitepe a Pyramid ndi imodzi mwamakina abwino kwambiri pamasewera olimbitsa thupi, chifukwa ndi ochepa omwe angafanane ndi thukuta lathunthu lomwe limapanga. Wokwera masitepe ndiwabwinonso kumanga minofu pogwira ntchito ya ana a ng'ombe, quadriceps, hamstrings, glutes ndi matako. Iyi ndi njira yapamwamba kwambiri yochitira masewera olimbitsa thupi, ndagwiritsa ntchito podula, ndipo zotsatira zake ndi zabwino kwambiri. Chenjezo loyenera - madzi amalowa m'mabowo onse a thupi lanu, kuphatikizapo mawondo anu.
10.“Wopenga”EMOM
"The craziest cardio Workout," yomwe imaphatikizapo kuzungulira kwamphamvu komwe kumakhala ndi masewera olimbitsa thupi abwino kwambiri a cardio. Zochita zolimbitsa thupi zilizonse zomwe zimazungulira zimatsata minofu yosiyana, zomwe zimapangitsa kulimbitsa thupi kwathunthu. Pochita masewera olimbitsa thupi (kapena kettlebells), gwiritsani ntchito zolemera zazikulu zomwe zimakhala zovuta kumaliza. Chizoloŵezichi chimagwiritsa ntchito njira yodziwika bwino yotchedwa EMOM (pamphindi pa mphindi). Apa ndi pamene muyamba masewera atsopano kumayambiriro kwa mphindi iliyonse ndikugwiritsa ntchito nthawi yotsalayo kuti mupumule ndikubwereza maulendo angapo.
Zochita zina zolimbitsa thupi
Kuvina:Kuvina ndi imodzi mwa njira zosangalatsa kwambiri zowonjezera kugunda kwa mtima wanu ndi kutuluka kwa magazi. Malo ambiri ochitira masewera olimbitsa thupi amapereka makalasi ovina osiyanasiyana ngati njira yophatikizira ma cardio muzochita zanu zolimbitsa thupi.
Elliptical makina:Makina a elliptical ndi amodzi mwa makina otchuka kwambiri pamasewera olimbitsa thupi ndipo ndi njira yotsika kwambiri yothamangira. Zapangidwa kuti zikhale zolimbitsa thupi zonse zomwe sizimayika mawondo, m'chiuno ndi akakolo. Pafupifupi 180-mapaundi munthu akhoza kutaya pafupifupi 500-600 zopatsa mphamvu pa ola pa elliptical.
Taekwondo:Taekwondo ndi mitundu ina ya nkhonya kapena masewera ankhondo ndi njira yabwino yowotcha zopatsa mphamvu. Zochita izi ndizosangalatsa komanso zopindulitsa chifukwa zimaphunzitsa kudziteteza pamene mukuonda!
Kuti mumve zambiri za zida zolimbitsa thupi komanso zambiri zamakalata, lemberani:
Malingaliro a kampani Shenzhen LDK Industrial Co., Ltd
[imelo yotetezedwa]
www.ldkchina.com
Wosindikiza:
Nthawi yotumiza: Jan-15-2025
