Maekisesaizi gumi eCardio eGym!

Kurovedza muviri nguva dzose kwakaratidzwa kuti kunobatsira kuwedzera simba uye kuvandudza manzwiro ako. Kunogonawo kunge kwakabatana nezvimwe zvakawanda zvinobatsira pahutano, kusanganisira kuderedza njodzi yekurwara kwenguva refu.

Kurovedza muviri kunotsanangurwa sekufamba kwese kunoita kuti tsandanyama dzako dzishande uye kunoda kuti muviri wako upise macalorie.

Kushanda nesimba kwakaratidzwa kuti kune mabhenefiti akawanda pahutano, mumuviri nemupfungwa. Zvinogona kutokubatsira kurarama kwenguva yakareba.

Nhasi tichataura nezvemaekisesaizi gumi eCardio aunogona kuita pajimu.

Ruzivo rwekutanga rwekurovedza muviri kwe aerobic: simba rakawanda uye simba rakaderera

Kurovedza muviri kwemwoyo nekurovedza muviri kwema aerobics zvinowanzo patsanurwa muzvikamu zviviri: kurovedza muviri kwepakati pesimba (HIIT) kana kurovedza muviri kwepasi-simba (LISS). Zvinangwa zvako zvekurovedza muviri ndizvo zvinosarudza kuti ndeapi maekisesaizi e cardio aunofanira kushandisa muchirongwa chako chekurovedza muviri.
Kudzidziswa Kwepakati Pesimba Repamusoro (HIIT)

• HIIT inosanganisira nguva pfupi yekurovedza muviri nesimba guru, ichiteverwa nekurovedza muviri nesimba shoma. Maekisesaizi eHIIT mapfupi, anowanzoitwa pakati pemaminitsi gumi kusvika makumi matatu, uye anosanganisira nguva yekudziyisa muviri nenguva yekuzorora. 85-95% yekurova kwemoyo kwakanyanya, ichiteverwa ne65-75% yekurova kwemoyo kwakanyanya.
• Mabhenefiti ekupisa macalorie/mafuta, kuvandudza hutano hwemwoyo, uye kuwedzera mwero wemetabolism.
• Kana ukadya mapuroteni/macalorie akakwana, unogona kuchengetedza uye kutovaka tsandanyama. Kazhinji, kupisa mafuta kunofarirwa kupfuura LISS, kunyange zvazvo zvichiri kukakavadzana munharaunda yekurovedza muviri nekuda kwezvidzidzo zvinopesana.
• Kazhinji kune vanorovedza muviri vane hunyanzvi, asi vanotanga vanogonawo kubatsirwa

Kugadzikana kwakadzika (LISS)

• LISS rudzi rwekurovedza muviri kunosanganisira maminetsi makumi matatu kusvika makumi matanhatu ekurovedza muviri kwakaderera uye kwakaderera. Izvi zvinowanzoitwa pamichina yecardio.
• 65-75% yekurova kwemoyo kwakanyanya
• Inobatsira pakuvandudza kutsungirira, kupora/kupora mushure mekukuvara, uye kupisa macalorie kwenguva refu.
• Yakanakira vanotanga kana avo vane matambudziko emajoini.
• Vanovaka muviri vanowanzo shandisa maekisesaizi eLISS (akadai sekufamba netsoka) kuti vapise macalorie kuburikidza nekurovedza muviri kwakaderera, nokudaro vachidzivirira cortisol yakakwira.

Imwe ongororo yakaenzanisa kushandiswa kwemacalorie ekurovedza muviri nesimba, kurovedza muviri kwenguva refu, uye kurovedza muviri zvishoma nezvishoma pa treadmill nebhasikoro kwenguva imwe chete. Zvakabuda zvakaratidza kuti kurovedza muviri kweHIIT kwakapisa macalorie akawanda kupfuura kurovedza muviri nesimba, kumhanya, nebhasikoro. Kurovedza muviri nesimba uye kuzorora zvinoita senzira inoshanda zvikuru yekupisa macalorie nekukurumidza.

Maekisesaizi gumi epamusoro eAerobic: kubva pachiedza kusvika pakushanda nesimba

Kurovedza muviri kunoshanda kunofanira kusanganisira kudziya muviri, kurovedza muviri kukuru, uye chikamu chekuzorora.

1. Kufamba nekukurumidza kana kutasva bhasikoro zvishoma (kusimba kwakaderera)
Pamwe kurovedza muviri kuri nyore kupfuura kwemwoyo kufamba netsoka! Unogona kutsiva kutasva bhasikoro zvishoma, kushambira zvishoma nezvishoma, kana kumwe kurovedza muviri kusingakuvadzi nekufamba nekukurumidza. Kune munhu anorema mapaundi 150, kufamba nekukurumidza, uko kuri makiromita angangoita 3.5 paawa, kunopisa macalorie angangoita 260 paawa.

• Famba nekukurumidza (kana kutasva bhasikoro zvishoma) kunze kana pa treadmill (kana kutasva bhasikoro) uchimhanya zvakadzikama.
• Tarisa pakuramba uri paspeed imwe chete nguva dzese.
• Maminetsi 30-60
• Wedzera mutsetse wetsoka (kana chimwe chinhu chinodzivisa) pamutambo wetreadmill, kana kusarudza nzira yekufamba yakaoma ine makomo/materu ekusarudza nzira dzepamusoro kana dzakaoma.

2. Kuzvigadzirisa patsva
Kune mamwe marobho epamusoro pazasi, asi iyi cardio yekuzvirema kwevanotanga iri nyore uye inoshanda. Chinhu chakanaka nezvemaekisesaizi ekuzvirema ndechekuti unogona kuzviita chero kupi, kwete mujimu chete. Mushure mekudziya muviri, pedzisa seti imwe yechiekisesaizi chimwe nechimwe, wobva wadzokorora kaviri kuti uwane marobho matatu. Kuti chirongwa ichi chive chakaoma, edza kuwedzera zvinorema paekisesaizi dzako, kuwedzera mamwe maekisesaizi, kana kuwedzera marobho paekisesaizi yako.

• Dziisa muviri wako nekufamba nekukurumidza pa treadmill kwemaminitsi mashanu (2-3 MPH)
• Kurovedza muviri (madenderedzwa matatu): Kusvetuka majeki: 10-15 kudzokorora; Indian squats: 10-15 nguva; Mountaineers: 10-15 nguva; Burpees: 5 nguva
• Zorora: Maminetsi mashanu ekutambanudza muviri usingachinji (muviri wese)

3. Nguva yekushanda netreadmill
Kudzidzira kwepakati pe treadmill inzira yakanaka yekuziva nezve HIIT. Iyi inzira yakananga yekurovedza muviri ye HIIT inochinja kufamba zvishoma nezvishoma nekumhanya nesimba.
Pamutambo we treadmill wenguva dzose, zvinotevera zvinofanirwa kushandiswa:

• 2-3 MPH = Kukurumidza kupisa uye kutonhora
• 4-6 MPH = Kumhanya zvine mwero
• 6-8 MPH = Kumhanya zvine mwero/kukurumidza, anenge makiromita 8-10 emaminitsi
• 8-10 MPH = HIIT target speed
• 10-12 MPH = Inokurumidza zvikuru, yakakodzera vanomhanya vane hunyanzvi
• Kudziisa: Kumhanya zvinyoro nyoro pa treadmill kwemaminitsi mashanu (2-3 MPH); maminitsi maviri ekutambanudza muviri (kukava, kubata zvigunwe uchifamba, kubata mabvi, kutenderera muviri, nezvimwewo)
• (2-3 MPH)Kurovedza muviri: Mhanya kwemaminitsi maviri nepamujaho waunogona kumhanya zviri nyore kwemaminitsi mashanu; Famba zviri nyore kwemaminitsi 1, chengeta dumbu rako rakasimba, uye fema zvakadzama kuti uderedze kurova kwemoyo wako; Dzokorora madenderedzwa mashanu, uchiwedzera kumhanya kwako nemadhigirii 2-3 (2-3 MPH) padenderedzwa rega rega.
• Zororo: kufamba netsoka kwemaminitsi mashanu

4.10-20-30
Kurovedza muviri kwe10-20-30 itemplate yakajairika yekurovedza muviri inogona kugadziriswa zvichienderana nematambudziko akasiyana. Inosanganisira masekonzi makumi matatu ekurovedza muviri kwakaderera, masekonzi makumi maviri ekurovedza muviri kwakadzikama, uye masekonzi gumi ekurovedza muviri kwakasimba, saka "10-20-30".

5. Kudzidziswa kweKuramba X cardio cycle
Kubatanidza maekisesaizi ekuzvirema nekurovedza muviri kweaerobic kunogona kuwana mhedzisiro yakanaka yekurovedza muviri. Tsvagiridzo yatataura pamusoro apa inoratidza kuti kusanganisa kurovedza muviri kwekudzivirira muviri nekurovedza muviri kweaerobic ndiyo nzira yakanakisisa yekupisa macalorie. Unogona kuita kuti kurovedza muviri uku kuve kwakaoma nekuwedzera mamwe maekisesaizi, uchishandisa masimbi, kana kuita madenderedzwa akawanda. Ita kurovedza muviri kwega kwega kwemasekonzi makumi matatu kusvika makumi matanhatu, nekuzorora kushoma pakati pemaekisesaizi sezvinobvira. Dzokorora madenderedzwa akawanda. Sarudzo ye30-30 ndiyo vhezheni yepamusoro yeHIIT yekurovedza muviri uku.

Chirongwa che30-30 chine masekonzi makumi matatu ekushanda nesimba pakurovedza muviri, zvichiteverwa nemasekonzi makumi matatu ekuzorora, zvakaita sekumhanya-mhanya panzvimbo imwe chete kana kugara wakatarisana nemadziro. Dzokorora madenderedzwa akawanda.

6. Michina yekukwasva iri kure nemamita 1500
Muchina wekukwasva ndeimwe yemichina yakanakisisa yekurovedza muviri nekuti inosanganisa kurovedza muviri nekurovedza muviri. Mushandisi anotora bhaa kubva panzvimbo yaakagara (sekukwasva netambo) odhonza muviri kuenda kuchipfuva achiita zvekukwasva. Izvi zvinoshanda muviri wese, kusanganisira maoko, musana, moyo, nemakumbo. Iva nechokwadi chekuti chipfuva chako chasara, tsoka dzakaparadzana nehudyu, uye batanidza muviri wako wese panguva yese yekurovedza muviri. Chikanganiso chikuru chinoitwa nevanhu ndechekuedza kushandisa maoko avo chete.

7. Manera ePoppy ebhasikoro
Chiitwa ichi chinotevera chimiro chemanera apo unokwira kana kudonhedza zvinorema/kudzokorodza/kumisa kumusoro kana pasi. Pachiitwa ichi, unotangira pamusoro pemanera wofambisa daro, wobva waderedza (kudonhedza) kutenderera kwega kwega. Panguva iyi, unotangira pasi uchiita maburpee, wobva wakwira manera nekuita mamwe marepeti.

8.Tabata (HIIT)
Tabata ndiyo kurovedza muviri kwakakurumbira kupfuura mamwe ese muHIIT, asi haisi yevanhu vane mwoyo yakaneta. Inosanganisira kurovedza muviri muviri wese, kwakakamurwa kuita mabhuroko emaminitsi mana anosanganisa kurovedza muviri nesimba uye kurovedza muviri nesimba nenguva dzekuzorora. Mushure mekupedza kurovedza muviri kwemaminitsi mana, zorora kwemaminitsi mashoma wobva waita rimwe kurovedza muviri muTabata. Avhareji yekurovedza muviri muTabata inopisa macalorie angangoita 14.5 paminiti, kana kuti macalorie angangoita 280 pakurovedza muviri kwemaminitsi makumi maviri.

9. HIIT YEMUSHANDI WEZVITENDERO
Muchina wekukwira masitepisi wePyramid ndeimwe yemichina yakanakisa mujimu, sezvo vashoma vanogona kuenzana nedikita rinobuda mumuviri wese. Muchina wekukwira masitepisi wakanakirawo kuvaka tsandanyama nekushandisa macalf, quadriceps, hamstrings, glutes nemagaro. Iyi inzira yekurovedza muviri yepamusoro-soro, ndakaishandisa pakucheka, uye mhedzisiro yacho yakanaka kwazvo. Yambiro yakanaka - mvura inodonha nemumaburi ese emuviri wako, kusanganisira magunwe ako.

10. "EMOM Inopenga"
"Kurovedza muviri kweCardio kwakanyanyisa," kunosanganisira kutenderera kwakasimba kune anenge ese maekisesaizi akanakisa eCardio. Kurovedza muviri kwega kwega mudenderedzwa kunonangana netsandanyama dzakasiyana, zvichikonzera kurovedza muviri kwemuviri wese. Pamaekisesaizi ane zvinorema (kana kettlebells), shandisa zvinorema zvakakura zvakaoma kupedzisa. Iyi tsika inoshandisa nzira yakajairika inonzi EMOM (paminiti paminiti). Apa ndipo paunotanga kurovedza muviri mutsva pakutanga kweminiti yega yega woshandisa nguva yasara kuzorora wozodzokorora kakawanda.

Mamwe maekisesaizi eaerobic

Kutamba:Kutamba ndeimwe yenzira dzinonakidza dzekuwedzera kurova kwemoyo wako uye kuyerera kweropa. Mazhinji egym anopa makirasi akasiyana-siyana ekutamba anonakidza senzira yekubatanidza cardio muchirongwa chako chekurovedza muviri.

Mati eGymnastic Cheerleading Roll

Muchina we elliptical:Muchina we elliptical ndeimwe yemichina inozivikanwa zvikuru mujimu uye inzira isinganyanyi kukanganisa kumhanya. Yakagadzirirwa kuva kurovedza muviri kunoshanda kusingaremedzi mabvi, chiuno netsoka. Murume anowanzorema mapaundi 180 anogona kurasikirwa nemacalorie angangoita 500-600 paawa pamutambo we elliptical.

Muchina weElliptical Wekumba

Taekwondo:Taekwondo nedzimwe mhando dzebhokisi kana martial arts inzira yakanaka yekupisa macalorie. Maekisesaizi aya anonakidza uye anobatsira nekuti anodzidzisa kuzvidzivirira uku uchideredza uremu!

Matami Judo Mats

Kuti uwane rumwe ruzivo nezvemidziyo yekurovedza muviri uye ruzivo rwekatalogu, ndapota taura ne:
Shenzhen LDK Industrial Co., Ltd
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