Kuchita masewera olimbitsa thupi nthawi zonse kwawonetsedwa kuti kumakuthandizani kukweza mphamvu zanu ndikuwonjezera kusangalala kwanu. Kungagwirizanenso ndi maubwino ena ambiri azaumoyo, kuphatikizapo kuchepetsa chiopsezo cha matenda osatha.
Kuchita masewera olimbitsa thupi kumatanthauzidwa ngati kuyenda kulikonse komwe kumapangitsa minofu yanu kugwira ntchito ndipo kumafuna kuti thupi lanu liwotche ma calories.
Kuchita masewera olimbitsa thupi kwawonetsedwa kuti kuli ndi ubwino wambiri pa thanzi, mwakuthupi komanso m'maganizo. Kungakuthandizeninso kukhala ndi moyo wautali.
Lero tikambirana za masewera olimbitsa thupi 10 a cardio omwe mungachite ku gym.
Chidziwitso choyambira cha masewera olimbitsa thupi a aerobic: mphamvu yayikulu komanso mphamvu yochepa
Maseŵera olimbitsa thupi a mtima ndi aerobic nthawi zambiri amagawidwa m'magulu awiri: masewera olimbitsa thupi apakatikati amphamvu kwambiri (HIIT) kapena masewera olimbitsa thupi otsika mphamvu (LISS). Zolinga zanu zolimbitsa thupi zidzasankha masewera olimbitsa thupi a cardio omwe mungagwiritse ntchito mu pulogalamu yanu yolimbitsa thupi.
Maphunziro a High Intensity Interval （HIIT）
- HIIT imakhala ndi nthawi yochepa yochita masewera olimbitsa thupi mwamphamvu kwambiri, kutsatiridwa ndi masewera olimbitsa thupi ochepa. Masewera olimbitsa thupi a HIIT ndi afupiafupi, nthawi zambiri amatenga pakati pa mphindi 10 ndi 30, ndipo amaphatikizapo nthawi yotenthetsera thupi ndi nthawi yopumula. 85-95% ya kugunda kwa mtima kwakukulu, kutsatiridwa ndi 65-75% ya kugunda kwa mtima kwakukulu.
- Ubwino wake ndi kutentha ma calories/mafuta, kukonza thanzi la mtima, komanso kuwonjezera kagayidwe kachakudya m'thupi.
- Ngati mudya mapuloteni/ma calories okwanira, mutha kusunga komanso kumanga minofu. Kawirikawiri, kuwotcha mafuta kumakondedwa kuposa LISS, ngakhale kuti kumakhalabe kotsutsana pakati pa anthu ochita masewera olimbitsa thupi chifukwa cha maphunziro otsutsana.
- Kawirikawiri kwa ochita masewera olimbitsa thupi apamwamba kwambiri, koma oyamba kumene angapindulenso
Kukhazikika kwamphamvu pang'ono (LISS)
- LISS ndi mtundu wa masewera olimbitsa thupi omwe amaphatikizapo kuchita masewera olimbitsa thupi ochepa kwa mphindi 30 mpaka 60 pa mphamvu yokhazikika komanso yochepa. Izi nthawi zambiri zimachitika pa makina a cardio.
- 65-75% ya kugunda kwa mtima kwakukulu
- Ndiwothandiza pakulimbitsa kupirira, kuchira/kuchira pambuyo povulala, komanso kuwotcha ma calories kwa nthawi yayitali.
- Zabwino kwa oyamba kumene kapena omwe ali ndi mavuto a mafupa.
- Omanga thupi nthawi zambiri amagwiritsa ntchito masewera olimbitsa thupi a LISS (monga kuyenda) kuti atenthe ma calories kudzera mu masewera olimbitsa thupi ochepa, motero amapewa cortisol yokwera.
Kafukufuku wina anayerekeza ndalama zomwe zimagwiritsidwa ntchito pochita masewera olimbitsa thupi, masewera olimbitsa thupi amphamvu kwambiri, komanso masewera olimbitsa thupi amphamvu kwambiri pa treadmill ndi njinga kwa nthawi yomweyi. Zotsatira zake zinasonyeza kuti masewera olimbitsa thupi a HIIT ankawotcha ma calories ambiri kuposa masewera olimbitsa thupi amphamvu, kuthamanga, ndi kukwera njinga. Masewera olimbitsa thupi amphamvu kwambiri komanso kupuma bwino zimawoneka ngati njira yothandiza kwambiri yowotcha ma calories mwachangu.
Zochita 10 zapamwamba za aerobic: kuyambira zopepuka mpaka zamphamvu
Kuchita masewera olimbitsa thupi a cardio kuyenera kuphatikizapo kutentha thupi, kuchita masewera olimbitsa thupi, komanso gawo lopumula.
1. Kuyenda mwachangu kapena kukwera njinga pang'ono (kutsika mphamvu)
Mwina masewera olimbitsa thupi osavuta kwambiri a cardio ndi kuyenda! Mutha kusintha njinga yopepuka, kusambira momasuka, kapena masewera ena olimbitsa thupi osakhudza kwambiri ndi kuyenda mwachangu. Kwa munthu wolemera makilogalamu 150, kuyenda mwachangu, komwe kuli pafupifupi makilomita 3.5 pa ola limodzi, kumawononga ma calories pafupifupi 260 pa ola limodzi.
- Yendani mwachangu (kapena panjinga pang'ono) panja kapena pa treadmill (kapena panjinga) pang'onopang'ono.
- Yang'anani kwambiri pakukhala pa liwiro lomwelo nthawi zonse.
- Mphindi 30-60
- Onjezani njira yokwerera (kapena njira ina yolimbanirana nayo) pa treadmill, kapena sankhani njira yovuta yoyendera yokhala ndi mapiri/malo otsetsereka kuti mupeze njira zapamwamba kapena zovuta kwambiri.
2. Kudzibwezeretsa kozungulira
Pali ma loop ena apamwamba pansipa, koma cardio iyi yodzilimbitsa thupi kwa oyamba kumene ndi yosavuta komanso yothandiza. Chinthu chabwino kwambiri pa masewera olimbitsa thupi odzilimbitsa thupi ndikuti mutha kuchita kulikonse, osati ku gym kokha. Mukatha kutentha, malizitsani seti imodzi ya masewera olimbitsa thupi aliwonse, kenako bwerezani kawiri kuti mupange ma round atatu. Kuti dongosololi likhale lovuta kwambiri, yesani kuwonjezera zolemera ku masewera olimbitsa thupi anu, kuwonjezera masewera olimbitsa thupi owonjezera, kapena kuwonjezera ma round ku cycle yanu.
- Dzitenthetseni poyenda mofulumira pa treadmill kwa mphindi 5 (2-3 MPH)
- Maseŵero olimbitsa thupi (ma round atatu): Kulumpha ma jacks: ma reps 10-15; Ku squats aku India: ma reps 10-15; Okwera mapiri: ma 10-15; Kukwera ma Burpees: ma 5
- Kupumula: Mphindi 5 zotambasula thupi lonse (thupi lonse)
3. Nthawi yopumira pa treadmill
Maphunziro oyambira a treadmill interval ndi chiyambi chabwino cha HIIT. Iyi ndi njira yodziwira mwachindunji ya HIIT yomwe imasintha kuyenda pang'onopang'ono ndi kuthamanga kwamphamvu.
Pa treadmill yachizolowezi, muyenera kugwiritsa ntchito liwiro lotsatirali:
- 2-3 MPH = Liwiro la kutentha ndi kuzizira
- 4-6 MPH = Kuthamanga pang'ono
- 6-8 MPH = Kuthamanga pang'ono/mwachangu, pafupifupi makilomita 8-10
- 8-10 MPH = Liwiro la HIIT
- 10-12 MPH = Yachangu kwambiri, yoyenera othamanga apamwamba
- Kutenthetsa: Yendani pang'onopang'ono pa treadmill kwa mphindi 5 (2-3 MPH); Kutambasula kwa mphindi ziwiri (kumenya, kukhudza zala mukuyenda, kugwira mawondo, kuzungulira thupi, ndi zina zotero)
- (2-3 MPH) Kuchita Masewera Olimbitsa Thupi: Thamangani kwa mphindi ziwiri pa liwiro lomwe mungathe kuthamanga mosavuta kwa mphindi 5; Yendani mosavuta kwa mphindi imodzi, sungani mimba yanu yolimba, ndikupumira kwambiri kuti muchepetse kugunda kwa mtima wanu; Bwerezani maulendo asanu, ndikuwonjezera liwiro lanu ndi madigiri 2-3 (2-3 MPH) pa kuzungulira kulikonse.
- Kupumula: Kuyenda mosavuta kwa mphindi 5
4.10-20-30
Maseŵero olimbitsa thupi a 10-20-30 ndi chitsanzo chodziwika bwino cha cardio chomwe chingasinthidwe malinga ndi zovuta zosiyanasiyana. Chimakhala ndi masekondi 30 ochita masewera olimbitsa thupi ochepa, masekondi 20 ochita masewera olimbitsa thupi pang'onopang'ono, ndi masekondi 10 ochita masewera olimbitsa thupi amphamvu kwambiri, motero "10-20-30".
5. Kulimbana ndi Kusamvana X cardio cycle
Kuphatikiza masewera olimbitsa thupi odzilimbitsa thupi ndi masewera olimbitsa thupi othamanga kungathandize kupeza zotsatira zabwino zolimbitsa thupi. Kafukufuku amene tamutchula pamwambapa akusonyeza kuti kuphatikiza masewera olimbitsa thupi olimbana ndi masewera olimbitsa thupi othamanga ndiyo njira yabwino kwambiri yotenthetsera ma calories. Mutha kupangitsa masewera olimbitsa thupi oyamba kumene kukhala ovuta kwambiri powonjezera masewera olimbitsa thupi ena, kugwiritsa ntchito zolemera, kapena kuchita ma round ambiri. Chitani masewera olimbitsa thupi aliwonse kwa masekondi 30 mpaka 60, ndi kupuma pang'ono pakati pa masewera olimbitsa thupi. Bwerezani ma round angapo. Njira ya 30-30 ndiyo mtundu wapamwamba wa HIIT wa masewera olimbitsa thupi awa.
Pulogalamu ya 30-30 imakhala ndi masekondi 30 olimbikira kwambiri pa masewera olimbitsa thupi, kutsatiridwa ndi masekondi 30 opumula, monga kuthamanga pamalopo kapena kukhala motsamira khoma. Bwerezani maulendo angapo.
6. Makina opalasa omwe ali pamtunda wa mamita 1500
Makina opalasa ndi amodzi mwa makina abwino kwambiri a cardio chifukwa amaphatikiza maphunziro a cardio ndi resistance. Wogwiritsa ntchitoyo amatenga bala kuchokera pamalo atakhala (monga kupalasa chingwe) ndikukoka thupi kupita pachifuwa mozungulira. Izi zimagwira ntchito thupi lonse, kuphatikiza manja, msana, pakati, ndi miyendo. Onetsetsani kuti chifuwa chanu chili kutali, mapazi ali kutali ngati m'chiuno, ndikuyika thupi lanu lonse panthawi yonse yochita masewera olimbitsa thupi. Cholakwika chachikulu chomwe anthu amachita ndikuyesera kugwiritsa ntchito manja awo okha.
7. Makwerero a Poppy a Njinga
Kuchita masewerawa kumatsatira njira ya makwerero pomwe mumakwera kapena kutsitsa zolemera/kubwereza/kukhazikitsa mmwamba kapena pansi. Pa masewerawa, mumayamba pamwamba pa makwerero ndikusuntha mtunda, kenako muchepetse (kutsika) kuzungulira kulikonse. Pakadali pano, mumayamba pansi mukuchita ma burpee, kenako mukwere makwerero pochita ma reps ambiri.
8.Tabata (HIIT)
Tabata mwina ndi masewera olimbitsa thupi otchuka kwambiri a HIIT, koma si a anthu ofooka mtima. Amaphatikizapo masewera olimbitsa thupi athunthu, ogaŵikana m'magawo anayi omwe amaphatikiza masewera olimbitsa thupi amphamvu kwambiri komanso masewera olimbitsa thupi amphamvu ndi nthawi yopuma. Mukamaliza masewera olimbitsa thupi a mphindi zinayi, pumulani kwa mphindi zingapo kenako mutha kuchita masewera olimbitsa thupi ena a Tabata. Masewera olimbitsa thupi a Tabata amadya pafupifupi ma calories 14.5 pamphindi, kapena pafupifupi ma calories 280 pa masewera olimbitsa thupi a mphindi 20.
9. HIIT YA MASTEPI
Chokwera masitepe a Pyramid ndi chimodzi mwa makina abwino kwambiri mu gym, chifukwa ochepa okha ndi omwe angafanane ndi thukuta la thupi lonse lomwe limatulutsa. Chokwera masitepechi ndi chabwino kwambiri pomanga minofu pogwiritsira ntchito ma calves, quadriceps, hamstrings, glutes ndi matako. Iyi ndi njira yochita masewera olimbitsa thupi yapamwamba kwambiri, ndagwiritsa ntchito podula, ndipo zotsatira zake ndi zabwino kwambiri. Chenjezo loyenera - madzi amathira m'mabowo onse a thupi lanu, kuphatikizapo mano anu.
10. "Wopenga" EMOM
"Maseŵero olimbitsa thupi openga kwambiri a cardio," omwe amaphatikizapo kuzungulira kwamphamvu komwe kumakhala ndi maseŵero olimbitsa thupi abwino kwambiri a cardio. Maseŵero aliwonse mumsewuwu amalimbana ndi minofu yosiyana, zomwe zimapangitsa kuti thupi lonse lizichita maseŵero olimbitsa thupi. Pa maseŵero olimbitsa thupi okhudzana ndi zolemera (kapena kettlebells), gwiritsani ntchito zolemera zazikulu zomwe zimakhala zovuta kumaliza. Chizoloŵezichi chimagwiritsa ntchito njira yodziwika bwino yotchedwa EMOM (pa mphindi imodzi). Apa ndi pamene mumayamba maseŵero atsopano kumayambiriro kwa mphindi iliyonse ndikugwiritsa ntchito nthawi yotsalayo kupuma kenako n’kubwerezanso maulendo angapo.
Maseŵero ena olimbitsa thupi
Kuvina:Kuvina ndi njira imodzi yosangalatsa kwambiri yowonjezera kugunda kwa mtima wanu komanso kuyenda kwa magazi. Malo ambiri ochitira masewera olimbitsa thupi amapereka makalasi osiyanasiyana osangalatsa ovina ngati njira yophatikizira cardio muzochita zanu zolimbitsa thupi.
Makina ozungulira:Makina ozungulira ndi amodzi mwa makina otchuka kwambiri pa gym ndipo ndi njira ina yochepetsera kuthamanga. Amapangidwira kuti akhale masewera olimbitsa thupi ogwira mtima omwe sapangitsa kuti mawondo, chiuno ndi akakolo azivutika. Munthu wolemera makilogalamu 180 amatha kutaya ma calories pafupifupi 500-600 pa ola limodzi pa elliptical.
Taekwondo:Taekwondo ndi mitundu ina ya nkhonya kapena masewera ankhondo ndi njira yabwino yotenthetsera ma calories. Masewerowa ndi osangalatsa komanso opindulitsa chifukwa amaphunzitsa kudziteteza pamene mukuchepetsa thupi!
Kuti mudziwe zambiri zokhudza zida zolimbitsa thupi ndi zambiri za katalogu, chonde lemberani:
Malingaliro a kampani Shenzhen LDK Industrial Co., Ltd
[email protected]
www.ldkchina.com
Wofalitsa:
Nthawi yotumizira: Januwale-15-2025
