Kuita maekisesaizi nguva dzose kwakaratidzwa kubatsira kuwedzera simba uye kuwedzera manzwiro ako. Inogonawo kubatanidzwa nezvimwe zvakawanda zvehutano zvinobatsira, kusanganisira kuderedzwa kwengozi yechirwere chisingaperi.
Kuekisesaiza kunotsanangurwa sekufamba kwese kunoita kuti tsandanyama dzako dzishande uye zvinoda kuti muviri wako upise macalorie.
Kuve kushingaira kwakaratidzwa kuva nehutano huzhinji hunobatsira, zvose mumuviri uye mupfungwa. Inogona kutokubatsira kuti urarame kwenguva yakareba.
Nhasi tichataura nezve 10 cardio exercises iwe unogona kuita kugym.
Ruzivo rwekutanga rwe aerobic kurovedza muviri: yakanyanya kusimba uye yakaderera intensity
Cardiovascular exercise uye aerobic exercise zvinowanzo patsanurwa kuva mapoka maviri: high-intensity interval training (HIIT) kana low-intensity steady-state (LISS) aerobic exercise. Zvinangwa zvako zvekusimba zvinosarudza kuti ndeapi maekisesaizi e-cardio ekushandisa muchirongwa chako chekusimba.
Yepamusoro Intensity Interval Kudzidziswa (HIIT)
- HIIT ine nguva pfupi yekudzidzira kwakasimba kwepamusoro inoteverwa nekudzika kwakadzika kudzidziswa. HIIT Workouts ipfupi, kazhinji pakati pegumi nemaminitsi makumi matatu, uye inosanganisira nguva yekudziya-up uye nguva yekuzorora. 85-95% yehupamhi hwemoyo, inoteverwa ne65-75% yehuwandu hwemoyo.
- Mabhenefiti anopisa macalorie / mafuta, anovandudza hutano hwemoyo, uye kuwedzera metabolic rate.
- Kana iwe ukadya zvakakwana mapuroteni / macalorie, unogona kuchengetedza uye kunyange kuvaka tsandanyama. Kazhinji, kupisa-mafuta kunosarudzwa pane LISS, kunyange zvazvo inoramba ichikakavadzana munharaunda yehutano nekuda kwezvidzidzo zvinopesana.
- Kazhinji kune mamwe maekisesaizi epamberi, asi vanotanga vanogona zvakare kubatsirwa
Low-intensity steady-state(LISS)
- LISS imhando yekurovedza muviri kunosanganisira 30 kusvika 60 maminetsi ekudzika-simba maekisesaizi pane yakatsiga, yakaderera intensity. Izvi zvinowanzoitwa pamichina ye cardio.
- 65-75% yehuwandu hwemoyo
- Inobatsira pakuvandudza kutsungirira, kudzoreredza / kudzoreredza mushure mekukuvara, uye kwenguva refu calorie kupisa.
- Yakakwana kune vanotanga kana avo vane matambudziko emajoini.
- Bodybuilders vanowanzo shandisa LISS maekisesaizi (sekufamba) kupisa macalorie kuburikidza neakaderera-simba maekisesaizi, nekudaro kudzivirira yakakwira cortisol.
Chimwe chidzidzo chakaenzanisa kushandiswa kwekoriori yekudzidzira simba, kudzidzira kwepamusoro-soro, uye kuderera kwekudzidzira aerobic pane treadmill uye bhasikoro kwenguva imwe chete. Mhedzisiro yacho yakaratidza kuti HIIT Workouts yakapisa zvakanyanya macalorie kupfuura kudzidziswa kwesimba, kumhanya, uye kuchovha bhasikoro. High-intensity exercise uye kuzorora zvinoratidzika seyo nzira inoshanda zvikuru yekupisa macalorie nekukurumidza.
Pamusoro 10 Aerobic maekisesaizi: kubva kuchiedza kusvika kune yakasimba
Kushanda kweCardio Workout kunofanirwa kusanganisira kudziya-up, kurovedza muviri kukuru, uye chikamu chekuzorora.
1.Kufamba-famba kana kuchovha bhasikoro (yakaderera intensity)
Zvichida iri nyore cardio kurovedza muviri kufamba! Unogona kutsiva bhasikoro rakareruka, kushambira wakasununguka, kana kumwe kurovedzera kwakadzikama nekufamba nekukurumidza. Kumunhu anorema makirogiramu 150, kufamba nekukurumidza, uko kunosvika mamaira 3,5 paawa, kunopisa macalorie 260 paawa.
- Famba uchimhanya (kana bhasikoro zvishoma) kunze kana pane treadmill (kana bhasikoro) pamwero wakadzikama.
- Tarisa pakugara uri pakukurumidza kumwechete nguva dzese.
- 30-60 maminitsi
- Wedzera rampu (kana kumwe kuramba) kune chinotsika, kana sarudza imwe nzira yakaoma yekufamba ine zvikomo/materu kune emberi kana yakanyanya kuoma sarudzo.
2.Self-resetting loop
Pane zvimwe zvishwe zvepamberi pazasi, asi iyi self-weight cardio yevanotanga iri nyore uye inoshanda. Chinhu chikuru pamusoro pekuzvisimbisa muviri ndechekuti unogona kuzviita chero kupi, kwete mujimu chete. Mushure mekudziya, pedzisa seti imwe yechiitwa chimwe nechimwe, wozodzokorora kaviri kwehuwandu hwemaround matatu. Kuita kuti chirongwa chiwedzere kunetsa, edza kuwedzera uremu kumaekisesaizi ako, kuwedzera mamwe maekisesaizi, kana kuwedzera marounds kudenderedzwa rako.
- Dziya nekufamba uchimhanya pane treadmill kwemaminetsi mashanu (2-3 MPH)
- Exercise (3 rounds) : Jumping jacks: 10-15 reps; Indian squats: 10-15 nguva; Vanokwira makomo: 10-15 nguva; Burpees: 5 nguva
- Kuzorora: 5 maminetsi ekutambanudza static (muviri wese)
3.Treadmill nguva
Basic treadmill interval kudzidziswa isumo huru kuHIIT. Iyi ndiyo nzira yakananga yeHIIT kurovedza inoshandura chiedza kufamba nemasimba akazara.
Kune yenguva dzose treadmill, inotevera kumhanya inofanira kushandiswa:
- 2-3 MPH = Preheating uye kutonhora kumhanya
- 4-6 MPH = Kumhanya zvine mwero
- 6-8 MPH = Kumhanya kuri pakati nepakati/kukurumidza, anenge 8-10 maminetsi mamaira
- 8-10 MPH = HIIT chinangwa chekumhanya
- 10-12 MPH = Yakanyanya kukurumidza, yakakodzera vamhanyi vepamberi
- Kudziya: Jog zvinyoronyoro pane treadmill kwemaminitsi mashanu (2-3 MPH); 2 maminetsi ekutambanudza zvine simba (kukava, kubata zvigunwe uchifamba, kubata mabvi, kutenderera kwetorso, nezvimwewo)
- (2-3 MPH)Kurovedza muviri: Mhanya kwemaminetsi maviri panguva yaunogona kumhanya zviri nyore kwemaminitsi mashanu; Famba zviri nyore kweminiti 1, chengetedza abs yako, uye fema zvakadzika kuti uderedze kurova kwemoyo wako; Dzokorora kutenderera kushanu, uchiwedzera kumhanya kwako ne2-3 madhigirii (2-3 MPH) pakutenderera.
- Kuzorora: Maminitsi mashanu kufamba nyore
4.10-20-30
Iyo 10-20-30 Workout ndeye yakajairika cardio template iyo inogona kugadziriswa kune akasiyana mazinga ekuomerwa. Inosanganisira 30 seconds of low-intensity exercise, 20 seconds of moderate-intensity exercise, uye 10 seconds of maximum intensity exercise, saka "10-20-30".
5.Resistance Training X cardio cycle
Kubatanidza maekisesaizi ehuremu neaerobic kurovedza muviri kunogona kuita zvakanaka maekisesaizi. Tsvagiridzo yatataura pamusoro inoratidza kuti kusanganisa kuramba kudzidziswa neaerobic exercise ndiyo nzira yakanakisa yekupisa macalorie. Iwe unogona kuita kuti iyi yekutanga nhanho yekurovedza muviri iwedzere kunetsa nekuwedzera mamwe maekisesaizi, kushandisa uremu, kana kuita mamwe marounds. Ita chiitwa chega chega kwemasekonzi makumi matatu kusvika makumi matanhatu, uine kuzorora zvishoma pakati pemaekisesaizi sezvinobvira. Dzokorora mativi akawanda. Iyo 30-30 sarudzo ndiyo yepamusoro HIIT vhezheni yeiyi Workout.
Chirongwa che30-30 chine masekonzi makumi matatu ekuedza kukuru pakurovedza muviri, kuchiteverwa nemasekonzi makumi matatu ekuzorora zvine simba, sekumhanya panzvimbo kana kugara pamadziro. Dzokorora kakawanda.
6. Michina yekukwasva 1500 metres kure
Muchina wekukwasva ndeimwe yeakanakisa cardio muchina nekuti unosanganisa cardio uye kuramba kudzidziswa. Mushandisi anotora simbi kubva panzvimbo yekugara (senge cable rowing) uye anokwevera muviri kuchipfuva mukufamba kwekukwasva. Izvi zvinoshanda muviri wese, kusanganisira maoko, musana, musimboti, uye makumbo. Iva nechokwadi chekuchengeta chipfuva chako kunze, tsoka chiuno-upamhi zvakaparadzana, uye batanidza muviri wako wese panguva yese yekuita. Kukanganisa kukuru kunoita vanhu kuedza kushandisa maoko avo chete.
7. Bhasikoro Poppy manera
Ichi chiitwa chinotevera danho remanera apo iwe unokwira kana kudonhedza masimbi / reps / seti kumusoro kana pasi. Pachiitwa ichi, unotanga kumusoro kwemanera uye wofambisa chinhambwe, wozodzikira (donhedza) kutenderera kwega kwega. Panguva ino, iwe unotanga pasi uchiita burpees, wozokwira kumusoro nekuita mamwe mareps.
8.Tabata (HIIT)
Tabata inopokana ndiyo inonyanya kuzivikanwa HIIT Workout, asi haisi yekuneta kwemoyo. Inosanganisira kurovedza muviri kuzere, kwakakamurwa kuita maminetsi mana mabhuroko anosanganisa yakanyanya intensity cardio uye kudzidziswa kwesimba nenguva yekuzorora. Mushure mekupedza kutenderera kwemaminetsi mana, zorora kwemaminetsi mashoma uye ipapo iwe unogona kuita imwe Tabata kutenderera. Avhareji yeTabata Workout inopisa anenge 14.5 macalorie paminiti, kana anenge 280 makoriyumu ekuita maminetsi makumi maviri.
9.STAIRMASTER HIIT
Iyo Pyramid stair climber ndomumwe wemichina yakanakisa mujimu, sezvo vashoma vanogona kuenderana nemuviri wakazara ziya rainoburitsa. The stair climber yakanakirawo kuvaka tsandanyama nekushanda mhuru, quadriceps, hamstrings, glutes uye matako. Iyi inzira yepamusoro-soro yekurovedza muviri, ndakaishandisa pakucheka, uye mhedzisiro yacho yakanaka kwazvo. Yambiro yakanaka - mvura inodonha nepakati pese pore yemuviri wako, kusanganisira mapfundo ako.
10.“Kupenga”EMOM
"Iyo craziest cardio Workout," iyo inosanganisira kutenderera kwakasimba kunenge kuine zvese zvakanakisa cardio workouts. Chiitwa chega chega mudenderedzwa chinonangana nemhasuru yakasiyana, zvichiita kuti muviri ushande wakakwana. Pamaekisesaizi anosanganisira uremu (kana kettlebells), shandisa zviremu zvakakura zvakaoma kupedzisa. Iyi nzira inoshandisa nzira yakajairika inonzi EMOM (paminiti paminiti). Apa ndipo paunotanga kurovedza muviri kutsva pakutanga kweminiti yega yega uye shandisa yasara yenguva kuzorora uye wozodzokorora kutenderera kwakawanda.
Zvimwe zviitwa zveaerobic
Kutamba:Kutamba ndeimwe yenzira dzinonakidza dzekuwedzera kurova kwemoyo wako nekuyerera kweropa. Mazhinji ejimu anopa akasiyana ekutamba anonakidza makirasi senzira yekubatanidza cardio mune yako yekusimba maitiro.
Elliptical muchina:Iyo elliptical muchina ndeimwe yeanonyanya kufarirwa muchina mujimu uye yakaderera-inokanganisa imwe nzira yekumhanya. Yakagadzirwa kuti ive inoshanda yakazara Workout iyo isingaise kunetseka pamabvi, mahudyu uye zviziso zvemakumbo. Avhareji 180-pound murume anogona kurasikirwa ne500-600 makorikori paawa pane elliptical.
Taekwondo:Taekwondo nedzimwe mhando dzebhokisi kana martial arts inzira huru yekupisa macalorie. Aya maekisesaizi anonakidza uye anobatsira nekuti anodzidzisa kuzvidzivirira paunenge uchirasikirwa uremu!
Kuti uwane rumwe ruzivo nezve midziyo yekusimbisa muviri uye catalogue ruzivo, ndapota taura:
Shenzhen LDK Industrial Co., Ltd
[email yakachengetedzwa]
www.ldkchina.com
Muparidzi
Nguva yekutumira: Jan-15-2025
