Imyitozo ngororamubiri 10 ya Cardio muri Gym!

Byagaragaye ko imyitozo ngororamubiri ihoraho ifasha kongera imbaraga no kongera ibyiyumvo byawe. Ishobora kandi kuba ifitanye isano n'izindi nyungu nyinshi ku buzima, harimo no kugabanya ibyago byo kurwara indwara zidakira.

Imyitozo ngororamubiri isobanurwa nk'ingendo iyo ari yo yose ituma imitsi yawe ikora kandi igasaba umubiri wawe gutwika karori.

Gukora siporo byagaragaye ko bigira akamaro kenshi ku buzima, haba ku mubiri no mu mutwe. Bishobora no kugufasha kuramba.

Uyu munsi tugiye kuvuga ku myitozo ngororamubiri 10 ya Cardio ushobora gukora muri siporo.

Ubumenyi bw'ibanze ku myitozo ngororamubiri: imbaraga nyinshi n'imbaraga nke

Imyitozo ngororamubiri y'umutima n'imyitozo ngororamubiri muri rusange bigabanyijemo ibice bibiri: imyitozo ngororamubiri y'igihe kirekire (HIIT) cyangwa imyitozo ngororamubiri y'igihe gito (LISS). Intego zawe zo gukora siporo nizo zizagena imyitozo ngororamubiri ya Cardio ugomba gukoresha muri gahunda yawe yo gukora siporo.
Amahugurwa yo mu gihe cy'ubukana bwinshi (HIIT)

• HIIT igizwe n'igihe gito cy'imyitozo ngororamubiri ikomeye cyane, hagakurikiraho imyitozo yo mu rwego rwo hasi. Imyitozo ngororamubiri ya HIIT iba ngufi, akenshi iba hagati y'iminota 10 na 30, kandi iba irimo igihe cyo kwishyushya no kuruhuka. 85-95% by'umuvuduko ntarengwa w'umutima, hagakurikiraho 65-75% by'umuvuduko ntarengwa w'umutima.
• Ibyiza bitwika karori/ibinure, bikongera ubuzima bw'umutima n'imitsi, kandi byongera umuvuduko w'imikorere y'umubiri.
• Iyo uriye poroteyine/karori zihagije, ushobora kugumana ndetse no kubaka imitsi. Muri rusange, gutwika ibinure ni byo bikundwa kuruta LISS, nubwo bikomeje kuvugwaho rumwe mu itsinda ry’abakora siporo bitewe n’ubushakashatsi buvuguruzanya.
• Akenshi ku bakora imyitozo ngororamubiri bateye imbere, ariko abatangiye nabo bashobora kungukirwa

Imiterere ihamye y’umubiri (LISS)

• LISS ni ubwoko bw'imyitozo ngororamubiri isaba iminota 30 kugeza kuri 60 yo gukora imyitozo ngororamubiri ikoresheje imbaraga nke kandi ihamye. Ibi bikunze gukorwa ku mashini zikora ku mutima.
• 65-75% by'umuvuduko ntarengwa w'umutima
• Ni ingirakamaro mu kunoza kwihangana, gukira/kugarura ubuzima nyuma yo gukomereka, no gutwika kalori igihe kirekire.
• Ni byiza ku batangira cyangwa abafite ibibazo by'ingingo.
• Abakora imyitozo ngororamubiri bakunze gukoresha imyitozo ya LISS (nk'amaguru) kugira ngo batwike karori binyuze mu myitozo ngororamubiri iciriritse, bityo birinde kortisol iri hejuru.

Ubushakashatsi bumwe bwagereranije ikoreshwa rya karori mu myitozo yo gusiganwa ku maguru, imyitozo yo gusiganwa ku maguru ikoresheje imbaraga nyinshi, n'imyitozo yo gusiganwa ku maguru ikoresha imbaraga nke ku igare no mu gihe kimwe. Ibisubizo byagaragaje ko imyitozo ya HIIT yatwitse karori nyinshi cyane kurusha imyitozo yo gusiganwa ku maguru, kwiruka no kugendera ku igare. Imyitozo yo gusiganwa ku maguru ikoresheje imbaraga nyinshi no kuruhuka bisa nkaho ari bwo buryo bwiza bwo gusiganwa ku maguru vuba.

Imyitozo 10 ya mbere ya Aerobic: kuva ku bworoheje kugeza ku bukomeye

Imyitozo ngororamubiri ikora neza igomba kuba irimo kwishyushya, imyitozo ngororamubiri nyamukuru, no kuruhuka.

1. Gutembera vuba cyangwa kugenda ku igare ryoroheje (ubushyuhe buke)
Ahari imyitozo ngororamubiri yoroshye ni ukugenda n'amaguru! Ushobora gusimbuza igare ryoroheje, koga mu buryo bworoshye, cyangwa indi myitozo ngororamubiri idatera ingaruka mbi n'amaguru akabije. Ku muntu upima ibiro 150, kugenda vuba, bingana na kilometero 3.5 ku isaha, bitwara karori zigera kuri 260 ku isaha.

• Genda vuba (cyangwa ugende ku igare buhoro buhoro) hanze cyangwa ku igare ritembera (cyangwa ku igare) ku muvuduko uhamye.
• Ibande ku kuguma ku muvuduko umwe igihe cyose.
• Iminota 30-60
• Ongeraho agace k'umuhanda (cyangwa ikindi kintu kidashoboka) ku gice cyo kwirukaho, cyangwa uhitemo inzira igoye cyane yo kugendamo ifite imisozi/imisozi kugira ngo ubone amahitamo akomeye cyangwa agoye kurushaho.

2. Uburyo bwo kwiyandikisha ku murongo
Hari izindi gahunda zigezweho hano hasi, ariko iyi gahunda yo kwisiga ku batangira ni iyoroshye kandi ifite akamaro. Ikintu cyiza ku myitozo ngororamubiri yo kwisiga ni uko ushobora kuyikorera ahantu hose, atari muri siporo gusa. Nyuma yo kwishyushya, rangiza imyitozo imwe ya buri myitozo, hanyuma uyisubiremo kabiri mu byiciro bitatu. Kugira ngo gahunda irusheho kugorana, gerageza kongeramo ibiro mu myitozo yawe, wongeremo imyitozo y'inyongera, cyangwa wongeremo ibice mu myitozo yawe.

• Shyira mu kirere ugenda vuba ku igare ryo gutemberamo mu gihe cy'iminota 5 (2-3 MPH)
• Imyitozo ngororamubiri (inshuro 3): Gusimbuka imipira: 10-15; Gusimbuka mu Buhinde: 10-15; Abazamuka mu misozi: 10-15; Burpee: 5
• Kuruhuka: iminota 5 yo kunanura umubiri wose (umubiri wose)

3. Intera y'ikinyabiziga cyo guteresha amaguru
Imyitozo y'ibanze yo gukoresha treadmill ni intangiriro nziza ya HIIT. Iyi ni imyitozo ngororamubiri ya HIIT isimburanya kugenda buhoro no kwiruka cyane.
Ku muvuduko usanzwe wo kwiruka ku murongo, hakwiye gukoreshwa umuvuduko ukurikira:

• 2-3 MPH = Umuvuduko wo gushyushya no gukonjesha
• 4-6 MPH = Kwiruka buhoro buhoro
• 6-8 MPH = Kwiruka vuba/kwihuta, nko mu birometero 8-10
• 8-10 MPH = Umuvuduko wa HIIT
• 10-12 MPH = Yihuta cyane, ikwiriye abasiganwa bateye imbere
• Gushyushya: Kwiruka buhoro buhoro kuri treadmill mu gihe cy'iminota 5 (2-3 MPH); iminota 2 yo kunanura imitsi (gutera imigeri, gukorakora ku mano mu gihe ugenda, gufata amavi, kuzunguruka kw'umubiri, nibindi)
• (MPH 2-3) Imyitozo ngororamubiri: Iruka iminota 2 ku muvuduko ushobora kwiruka byoroshye iminota 5; Genda byoroshye umunota 1, komeza inda yawe ifunze neza, kandi uhumeke cyane kugira ngo ugabanye umuvuduko w'umutima wawe; Subiramo imyitozo itanu, wongere umuvuduko wawe ho dogere 2-3 (MPH 2-3) kuri buri myitozo.
• Kuruhuka: iminota 5 yoroshye kugenda n'amaguru

4.10-20-30
Imyitozo ngororamubiri ya 10-20-30 ni icyitegererezo gisanzwe cya gahunda yo kwisiga umubiri (cardio) gishobora guhindurwa bitewe n’imiterere itandukanye y’ingorane. Igizwe n’amasegonda 30 y’imyitozo ngororamubiri yo hasi, amasegonda 20 y’imyitozo ngororamubiri yo hagati, n’amasegonda 10 y’imyitozo ngororamubiri yo hejuru, bityo ikaba “10-20-30”.

5. Imyitozo yo kurwanya indwara X ku mubiri
Guhuza imyitozo ngororamubiri yo kwiyibutsa ibiro n'imyitozo ngororamubiri bishobora gutanga umusaruro mwiza w'imyitozo ngororamubiri. Ubushakashatsi twavuze haruguru bwerekana ko guhuza imyitozo yo kwirinda indwara n'imyitozo ngororamubiri ari bwo buryo bwiza bwo gutwika karori. Ushobora gutuma iyi myitozo yo ku rwego rw'abatangira igorana wongeramo imyitozo myinshi, ukoresheje ibiremereye, cyangwa ugakora imyitozo myinshi. Kora buri myitozo mu masegonda 30 kugeza kuri 60, uruhuka gato cyane hagati y'imyitozo. Subiramo imyitozo myinshi. Amahitamo ya 30-30 ni verisiyo ya HIIT igezweho y'iyi myitozo.

Gahunda ya 30-30 igizwe n'amasegonda 30 y'imbaraga ntarengwa kuri buri myitozo, hagakurikiraho amasegonda 30 yo kuruhuka, nko kwiruka ahantu runaka cyangwa kwicara ku rukuta. Subiramo imyitozo myinshi.

6. Imashini zo kugashya ziri muri metero 1500 uvuye ku zindi
Imashini yo gukaraba ni imwe mu mashini nziza zo gukaraba kuko ihuza imyitozo yo gukaraba no kwirinda. Umukoresha afata agati yicaye (nk'agakingirizo k'insinga) maze agakurura umubiri werekeza mu gituza mu buryo bwo gukaraba. Ibi bikoresha umubiri wose, harimo amaboko, umugongo, igituza n'amaguru. Menya neza ko igituza cyawe kidasohoka, ibirenge bitandukanyije n'ubugari bw'ikibuno, kandi ugakoresha umubiri wawe wose mu gihe cyose cy'imyitozo. Ikosa rikomeye abantu bakora ni ukugerageza gukoresha amaboko yabo gusa.

7. Igare rya Poppy urwego
Iyi myitozo ikurikira urwego aho uzamuka cyangwa umanura ibiro/gusubiramo/gushyiraho hejuru cyangwa hasi. Kuri iyi myitozo, utangirira hejuru y'urwego hanyuma ugakomeza intera, hanyuma ukagabanya (ukamanuka) buri ruziga. Hagati aho, utangirira hasi ukora burpees, hanyuma ukazamuka ku rwego ugakora reps nyinshi.

8.Tabata (HIIT)
Tabata ni yo myitozo izwi cyane ya HIIT, ariko si iy'abantu bafite umutima unaniwe. Irimo imyitozo ngororamubiri wose, igabanyijemo ibice bine bihuza imyitozo ngororamubiri ikomeye cyane n'imyitozo ngororamubiri yo gusiganwa ku maguru n'igihe cyo kuruhuka. Nyuma yo kurangiza imyitozo ngororamubiri y'iminota ine, ruhuka iminota mike hanyuma ugakora indi myitozo ngororamubiri ya Tabata. Imyitozo ngororamubiri ya Tabata isanzwe ikoresha karori zigera kuri 14.5 ku munota, cyangwa karori zigera kuri 280 ku myitozo ngororamubiri y'iminota 20.

9. HIIT Y'ABAMENYI B'INZIRA
Imashini yo kuzamuka ingazi ya Pyramid ni imwe mu mashini nziza cyane muri siporo, kuko nke zishobora kugera ku byuya byuzuye umubiri wayo. Imashini yo kuzamuka ingazi nayo ni nziza mu kubaka imitsi ikoresha imyakura, amaguru n'amagufwa, imitsi y'amaguru, imitsi y'amaguru n'amatako. Ubu ni uburyo bugezweho bwo gukora imyitozo ngororamubiri, nabukoresheje mu gukata, kandi ibisubizo ni byiza cyane. Umuburo ukwiye - amazi anyura mu mwenge wose w'umubiri wawe, harimo n'amagufwa yawe.

10. "Umusazi" EMOM
"Imyitozo ngororamubiri idasanzwe ya Cardio," irimo uruziga rukomeye rurimo hafi imyitozo ngororamubiri myiza ya Cardio. Buri myitozo muri urwo ruziga igamije imitsi itandukanye, bigatuma habaho imyitozo ngororamubiri yose. Ku myitozo irimo ibiremereye (cyangwa kettlebells), koresha ibiremereye biremereye bigoye kurangiza. Iyi gahunda ikoresha uburyo busanzwe bwitwa EMOM (ku munota ku munota). Aha niho utangira imyitozo mishya mu ntangiriro za buri munota hanyuma ugakoresha igihe gisigaye cyo kuruhuka hanyuma ugasubiramo inshuro nyinshi.

Izindi myitozo ngororamubiri

Kubyina:Kubyina ni bumwe mu buryo bushimishije bwo kongera umuvuduko w'umutima wawe n'amaraso atembera. Imyitozo ngororamubiri myinshi itanga amasomo atandukanye yo kubyina ashimishije nk'uburyo bwo gushyiramo gahunda yawe yo gukora siporo.

Amakariso yo kugorora imipira yo mu rwego rwa siporo

Imashini ikoresha uruziga:Imashini yitwa elliptical ni imwe muri mashini zikunzwe cyane muri siporo kandi ni ubundi buryo bwo kwiruka butagira ingaruka nyinshi. Yagenewe kuba imyitozo ngororamubiri ikora neza muri rusange idashyira umutwaro ku mavi, ikibuno no ku kaguru. Umugabo upima ibiro 180 ashobora gutakaza karori zigera kuri 500-600 ku isaha iyo ari muri elliptical.

Imashini Ikora Imbere mu Rugo

Taekwondo:Taekwondo n'ubundi bwoko bw'iteramakofe cyangwa imikino yo kurwana ni uburyo bwiza bwo gutwika karori. Iyi myitozo irashimishije kandi ni ingirakamaro kuko yigisha kwirwanaho mu gihe ugabanya ibiro!

Amakariso ya Judo ya Tatami

Kugira ngo umenye byinshi ku bikoresho byo gukora siporo n'amakuru arambuye kuri kataloge, nyamuneka hamagara:
Shenzhen LDK Inganda, Ltd.
[email protected]
www.ldkchina.com