I-10 ye-Cardio Exercises kwi-Gym!

Ukuzilolonga rhoqo kubonakaliswe ukunceda ukonyusa amanqanaba amandla kunye nokuphucula umoya wakho. Isenokunxulunyaniswa nezinye izibonelelo zempilo ezininzi, kubandakanywa nomngcipheko oncitshisiweyo wesifo esingapheliyo.

Ukuzivocavoca kuchazwa njengayo nayiphi na intshukumo eyenza imisipha yakho isebenze kwaye ifuna umzimba wakho ukuba utshise iikhalori.

Ukusebenza kuboniswe ukuba kunezibonelelo ezininzi zempilo, emzimbeni nasengqondweni. Isenokukunceda ukuba uphile ixesha elide uMthombo oThenjiweyo.

Namhlanje siza kuthetha malunga ne-10 ye-cardio exercises onokuyenza kwindawo yokuzivocavoca.

Ulwazi olusisiseko lomthambo we-aerobic: ukuqina okuphezulu kunye nokuqina okuphantsi

Umthambo we-cardiovascular and aerobic exercise ngokubanzi zohlulwe zibe ngamacandelo amabini: high-intensity interval training (HIIT) okanye low-intensity steady-state (LISS) umthambo we-aerobic. Iinjongo zakho zempilo ziya kugqiba ukuba yeyiphi imithambo ye-cardio oza kuyisebenzisa kwinkqubo yakho yokomelela.
UQeqesho lweXesha eliPhezulu (HIIT)

• I-HIIT inexesha elifutshane loqeqesho olunzulu olulandelwa luqeqesho olusezantsi. Ukuzivocavoca kwe-HIIT kufutshane, ngokuqhelekileyo phakathi kwe-10 kunye ne-30 imizuzu, kwaye kubandakanya ixesha lokufudumala kunye nexesha lokuphumla. I-85-95% yezinga eliphezulu lentliziyo, ilandelwa yi-65-75% yezinga eliphezulu lentliziyo.
• Izibonelelo zitshisa iikhalori / amanqatha, ukuphucula impilo ye-cardiovascular, kunye nokunyusa izinga lomzimba.
• Ukuba utya iiprotheyini / iikhalori ezaneleyo, unokugcina kunye nokwakha izihlunu. Ngokubanzi, ukutshisa amanqatha kukhethwa ngaphezu kwe-LISS, nangona ihlala iphikisana kwindawo yokufaneleka ngenxa yezifundo eziphikisanayo.
• Ngokwesiqhelo kwimithambo ephezulu, kodwa abaqalayo banokuzuza

Ubume obusezantsi uzinzile(LISS)

• I-LISS luhlobo lokuzilolonga olubandakanya i-30 ukuya kwimizuzu engama-60 yokuzivocavoca okuphantsi kwinqanaba elizinzileyo, eliphantsi. Ezi ziqhelekileyo zenziwa koomatshini be-cardio.
• I-65-75% yezinga eliphezulu lentliziyo
• Kuyinzuzo ekuphuculeni ukunyamezela, ukubuyisela / ukubuyisela emva kokulimala, kunye nokutshiswa kwexesha elide lekhalori.
• Iphelele kubaqalayo okanye abo baneengxaki ezidibeneyo.
• Abakhi bomzimba bahlala besebenzisa umthambo we-LISS (njengokuhamba) ukutshisa iikhalori ngokuzilolonga okuphantsi, ngaloo ndlela bethintela i-cortisol ephezulu.

Olunye uphononongo luthelekisa inkcitho ye-caloric yoqeqesho lwamandla, ukuqeqeshwa kwekhefu eliphezulu, kunye nokuqeqeshwa kwe-aerobic ephantsi kwi-treadmill kunye nokuhamba ngebhayisikile ngexesha elifanayo. Iziphumo zabonisa ukuba ukuzilolonga kwe-HIIT kutshise iikhalori ezingaphezulu kunoqeqesho lwamandla, ukubaleka, nokuhamba ngebhayisekile. Ukuzivocavoca okuphezulu kunye nokuphumla kubonakala kuyeyona ndlela isebenzayo yokutshisa iikhalori ngokukhawuleza.

I-10 ephezulu yokuzivocavoca kwe-Aerobic: ukusuka ekukhanyeni ukuya ngamandla

Ukuzilolonga okusebenzayo kwe-cardio kufuneka kubandakanye ukufudumala, ukuzivocavoca okuphambili, kunye necandelo lokuphumla.

1.Ukuhamba ngokukhawuleza okanye ukukhwela ibhayisekile (ubukhulu obuphantsi)
Mhlawumbi owona mthambo we-cardio ulula ukuhamba! Ungathatha indawo yebhayisekile elula, ukuqubha ngokukhululeka, okanye omnye umthambo onempembelelo ephantsi ngokuhamba ngokukhawuleza. Kumntu onobunzima obuziikhilogram ezingama-150, ukuhamba ngokukhawuleza, okumalunga neekhilomitha eziyi-3.5 ngeyure, kutshisa malunga neekhalori ezingama-260 ngeyure.

• Hamba ngokukhawuleza (okanye ibhayisekile kancinci) ngaphandle okanye kwi-treadmill (okanye ibhayisekile) ngesantya esithe cwaka.
• Gxininisa ukuhlala kwisantya esifanayo ngalo lonke ixesha.
• 30-60 imizuzu
• Yongeza irempu (okanye enye ukuxhathisa) kwi-treadmill, okanye khetha indlela yokuhamba enzima kakhulu eneenduli / amathambeka kwiinketho eziphambili okanye ezinzima.

2.Ukuseta kwakhona loop
Kukho ezinye iilophu ezihambele phambili ngakumbi apha ngezantsi, kodwa le cardio yobunzima bomzimba wabaqalayo ilula kwaye iyasebenza. Eyona nto intle ngokuzilolonga ngobunzima bomzimba wakho kukuba ungawenza naphi na, hayi kwindawo yokuzivocavoca kuphela. Emva kokufudumala, gqibezela iseti enye yomsebenzi ngamnye, uze uphinde kabini kwimijikelo emithathu iyonke. Ukwenza isicwangciso sibe ngumngeni ngakumbi, zama ukongeza iintsimbi kwimithambo yakho, ukongeza imithambo eyongezelelweyo, okanye ukongeza imijikelo kumjikelo wakho.

• Zifudumeze ngokuhamba ngokukhawuleza kwi-treadmill imizuzu emi-5 (2-3 MPH)
• Ukuzivocavoca (i-3 imijikelezo) : I-Jumping jacks: i-10-15 reps; Ama-squats aseNdiya: amaxesha angama-10-15; Iintaba: amaxesha angama-10-15; Burpees: 5 amaxesha
• Ukuphumla: imizuzu emi-5 yokuzolula okumileyo (umzimba wonke)

3.Isithuba se-Treadmill
Uqeqesho olusisiseko lwexesha lokunyathela luyintshayelelo enkulu kwi-HIIT. Olu luhlobo oluthe ngqo lokuzivocavoca kwe-HIIT olutshintshanisa ukuhamba okukhanyayo kunye ne-sprints yamandla apheleleyo.
Kwi-treadmill eqhelekileyo, izantya zilandelayo kufuneka zisetyenziswe:

• I-2-3 MPH = Ukufudumala kunye nesantya sokupholisa
• 4-6 MPH = Ukubaleka okuphakathi
• I-6-8 MPH = Ukugijima okuphakathi / ngokukhawuleza, malunga ne-8-10 imizuzu yeekhilomitha
• 8-10 MPH = HIIT isantya ekujoliswe kuso
• 10-12 MPH = Ukukhawuleza ngokukhawuleza, kufanelekile kubagijimi abaphambili
• Zifudumeze: Jog ngobunono kwi-treadmill imizuzu emi-5 (2-3 MPH); Imizuzu emi-2 yokolula okuguquguqukayo (ukukhaba, ukubamba inzwane ngelixa uhamba, ukubamba amadolo, ukujikeleza kwetorso, njl.
• (2-3 MPH)Umthambo: Baleka imizuzu emi-2 ngesantya onokubaleka lula imizuzu emi-5; Hamba ngokulula ngomzuzu we-1, gcina i-abs yakho iqinile, kwaye uphefumle ngokunzulu ukwehlisa izinga lentliziyo yakho; Phinda imijikelo emihlanu, ukwandisa isantya sakho nge-2-3 degrees (2-3 MPH) ngomjikelo ngamnye.
• Ukuphumla: imizuzu emi-5 ukuhamba ngokulula

4.10-20-30
Ukuzilolonga kwe-10-20-30 yitemplate eqhelekileyo ye-cardio enokulungiswa kumanqanaba ahlukeneyo obunzima. Iqukethe imizuzwana ye-30 yokuzivocavoca okuphantsi, imizuzwana ye-20 yokuzivocavoca okuphakathi, kunye nemizuzwana ye-10 yokuzivocavoca okukhulu, ngoko ke "10-20-30" .

5.Uqeqesho lokumelana X umjikelo we-cardio
Ukudibanisa umthambo wokuzilolonga kunye nomthambo we-aerobic kunokufikelela kwiziphumo ezilungileyo zokuzilolonga. Uphando esilukhankanye ngasentla lubonisa ukuba ukudibanisa uqeqesho lokuxhathisa kunye nomthambo we-aerobic yeyona ndlela ilungileyo yokutshisa iikhalori. Unokwenza lo msebenzi wabaqalayo ube ngumceli mngeni ngakumbi ngokongeza imithambo engaphezulu, usebenzisa iintsimbi, okanye ukwenza imijikelo emininzi. Yenza umthambo ngamnye kangangemizuzwana engama-30 ukuya kwengama-60, uphumle kancinci phakathi kwemithambo kangangoko unako. Phinda imijikelo emininzi. Ukhetho lwama-30-30 luguqulelo oluphambili lwe-HIIT lwalo mthambo.

Inkqubo ye-30-30 iquka imizuzwana engama-30 yomzamo omkhulu wokuzilolonga, ilandelwa yimizuzwana engama-30 yokuphumla okusebenzayo, njengokugijima endaweni okanye ukuhlala eludongeni. Phinda imijikelo emininzi.

6. Oomatshini bokubhexa abaqelelene ngeemitha ezili-1500
Umatshini wokubheqa ngowona matshini ubalaseleyo we-cardio kuba udibanisa i-cardio kunye noqeqesho lokumelana. Umsebenzisi ubamba ibha kwindawo ehleliyo (efana nokubheqa ngentambo) aze atsalele umzimba ngasesifubeni ngentshukumo yokubheqa. Oku kusebenza kuwo wonke umzimba, kubandakanya iingalo, umva, umbindi kunye nemilenze. Qinisekisa ukugcina isifuba sakho ngaphandle, iinyawo ze-hip-width ngaphandle, kwaye ubandakanye umzimba wakho wonke ngexesha lokuzilolonga. Eyona mpazamo inkulu eyenziwa ngabantu kukuzama ukusebenzisa iingalo zabo kuphela.

7. Ileli yePoppy yebhayisekile
Lo msebenzi ulandela ifom yeleli apho ukhwela okanye ulahla iintsimbi / iireps / ukusetha phezulu okanye phantsi. Kulo msebenzi, uqala phezulu kwileli kwaye uhambise umgama, uze unciphise (uwise) umjikelo ngamnye. Okwangoku, uqala phantsi ukwenza i-burpees, emva koko unyuke ileli ngokwenza ii-reps ezininzi.

8.Tabata (HIIT)
I-Tabata ngokungathandabuzekiyo ngowona msebenzi udumileyo we-HIIT, kodwa ayisiyiyo eyentliziyo etyhafileyo. Ibandakanya ukuzilolonga umzimba ogcweleyo, owahlulahlulwe waba ziibhloko zemizuzu emine ezidibanisa ubunzulu be-cardio kunye noqeqesho lwamandla kunye namaxesha okuphumla. Emva kokugqiba umjikelezo wemizuzu emine, phumla imizuzu embalwa kwaye emva koko unokwenza omnye umjikelezo weTabata. Umyinge wokuzilolonga weTabata utshisa malunga ne-14.5 yeekhalori ngomzuzu, okanye malunga nama-280 eekhalori zokuzilolonga kwemizuzu engama-20.

9.STAIRMASTER HIIT
I-Pyramid stair climber ngomnye woomatshini abagqwesileyo kwindawo yokuzivocavoca, njengoko abambalwa banokuhambelana nokubila okugcwele umzimba okuvelisayo. I-stair climber nayo ilungile ekwakheni izihlunu ngokusebenza amathole, i-quadriceps, i-hamstrings, i-glutes kunye neempundu. Le yindlela yokuzivocavoca ephezulu kakhulu, ndiyisebenzisile ukusika, kwaye iziphumo zihle kakhulu. Isilumkiso esifanelekileyo-amanzi athontsiza kuwo wonke umngxuma womzimba wakho, kuquka namanqatha akho.

10.“Uphambene”EMOM
"Owona msebenzi we-cardio craziest," obandakanya umjikelo onzima oqulethe phantse zonke ezona ndlela zibalaseleyo zokuzilolonga. Umsebenzi ngamnye kumjikelezo ujolise kwi-muscle eyahlukileyo, ekhokelela ekusebenzeni okupheleleyo komzimba. Ukuzivocavoca okubandakanya iintsimbi (okanye ii-kettlebells), sebenzisa iintsimbi ezinkulu ekunzima ukuzigqiba. Le nkqubo isebenzisa ubuchule obuqhelekileyo obubizwa ngokuba yi-EMOM (ngomzuzu ngomzuzu). Oku kuxa uqala umthambo omtsha ekuqaleni komzuzu ngamnye kwaye usebenzise lonke ixesha ukuphumla kwaye uphinde uphindaphinde imijikelo emininzi.

Eminye imithambo ye-aerobic

Umdaniso:Umdaniso yenye yezona ndlela zimnandi zokunyusa izinga lentliziyo yakho kunye nokuhamba kwegazi. Uninzi lweendawo zokuzilolonga zibonelela ngeeklasi ezahlukeneyo zomdaniso ozonwabisayo njengendlela yokubandakanya i-cardio kwindlela yakho yokomelela.

I-Gymnastic Cheerleading Roll Mats

Umatshini we-elliptical:Umatshini we-elliptical ngowona matshini udumileyo kwindawo yokuzivocavoca kwaye yenye impembelelo ephantsi yokusebenza. Yenzelwe ukuba ibe ngumsebenzi osebenzayo jikelele ongafaki xinzelelo emadolweni, ezinqeni nasemaqatheni. Umyinge we-180-pound indoda inokulahlekelwa malunga ne-500-600 calories ngeyure kwi-elliptical.

Umatshini we-elliptical weKhaya

Taekwondo:I-Taekwondo kunye nezinye iindlela zomdlalo wamanqindi okanye i-karate yindlela entle yokutshisa iikhalori. Le mithambo iyonwabisa kwaye inenzuzo kuba ifundisa ukuzikhusela ngelixa unciphisa umzimba!

UTatami Judo Mats

Ngolwazi oluthe vetshe malunga nezixhobo zokufaneleka kunye neenkcukacha zekhathalogu, nceda uqhagamshelane:
IShenzhen LDK Industrial Co., Ltd
[i-imeyile ekhuselweyo]
www.ldkchina.com