Ukuzivocavoca kwe-Cardio okungu-10 kwe-Gym!

Ukuvivinya umzimba njalo kuye kwabonakala kusiza ukukhulisa amazinga amandla nokuthuthukisa imizwa yakho. Kungase futhi kuhlotshaniswe nezinye izinzuzo eziningi zezempilo, okuhlanganisa nengozi encishisiwe yezifo ezingamahlalakhona.

Ukuzivocavoca kuchazwa njenganoma yikuphi ukunyakaza okwenza imisipha yakho isebenze futhi kudinga ukuthi umzimba wakho ushise amakhalori.

Ukuzilolonga kuye kwabonakala kunezinzuzo eziningi zempilo, kokubili ngokomzimba nangokwengqondo. Kungakusiza nokuthi uphile isikhathi eside. Umthombo Othembekile.

Namuhla sizokhuluma ngezivivinyo ze-cardio eziyi-10 ongazenza ejimini.

Ulwazi oluyisisekelo lokuzivocavoca nge-aerobic: ukuqina okuphezulu kanye nokuqina okuphansi

Ukuzivocavoca kwenhliziyo kanye nokuzivocavoca kwe-aerobic ngokuvamile kuhlukaniswe ngezigaba ezimbili: ukuqeqeshwa kwesikhashana okunamandla kakhulu (HIIT) noma ukuzivocavoca kwe-aerobic okunamandla aphansi (LISS). Imigomo yakho yokufaneleka izonquma ukuthi yikuphi ukuzivocavoca kwe-cardio okufanele ukusebenzise ohlelweni lwakho lokufaneleka.
Ukuqeqeshwa Kwesikhawu Esiphezulu Sokuqina (HIIT)

• I-HIIT ihlanganisa izikhathi ezimfushane zokuqeqeshwa ngamandla aphezulu kulandelwe ukuqeqeshwa kwamandla aphansi. Ukuzilolonga kwe-HIIT kufushane, ngokuvamile phakathi kwemizuzu eyi-10 nengama-30, futhi kufaka phakathi isikhathi sokuzifudumeza kanye nesikhathi sokuphumula. 85-95% wesilinganiso senhliziyo esiphezulu, kulandelwe yi-65-75% yesilinganiso senhliziyo esiphezulu.
• Izinzuzo zishisa amakhalori/amafutha, zithuthukisa impilo yenhliziyo nemithambo yegazi, futhi zandise izinga lokugaya ukudla.
• Uma udla amaprotheni/amakhalori anele, ungagcina futhi wakhe imisipha. Ngokuvamile, ukushisa amafutha kukhethwa kakhulu kune-LISS, yize kusalokhu kuyimpikiswano emphakathini wokuqina komzimba ngenxa yezifundo eziphikisanayo.
• Ngokuvamile kubazivocavoci abathuthukile, kodwa abaqalayo nabo bangazuza

Isimo esizinzile esiphansi (LISS)

• I-LISS uhlobo lokuzivocavoca kwe-aerobic oluhlanganisa imizuzu engama-30 kuya kwengama-60 yokuzivocavoca okunamandla aphansi ngamandla aqinile, aphansi. Lokhu kuvame ukwenziwa emishinini ye-cardio.
• 65-75% wesilinganiso esiphezulu senhliziyo
• Kuwusizo ekuthuthukiseni ukukhuthazela, ukululama/ukuvuselelwa ngemva kokulimala, kanye nokushisa amakhalori isikhathi eside.
• Ilungele abaqalayo noma labo abanezinkinga zamalunga.
• Abakhi bomzimba bavame ukusebenzisa izivivinyo ze-LISS (njengokuhamba ngezinyawo) ukuze bashise amakhalori ngokuzilolonga okuphansi, ngaleyo ndlela bavimbele i-cortisol ephezulu.

Ucwaningo olulodwa luqhathanise ukusetshenziswa kwama-calories okuqeqeshwa kwamandla, ukuqeqeshwa kwezikhawu ezinamandla aphezulu, kanye nokuqeqeshwa kwe-aerobic okunamandla aphansi ku-treadmill kanye nokugibela ibhayisikili isikhathi esifanayo. Imiphumela ibonise ukuthi ukujima kwe-HIIT kushise ama-calories amaningi kakhulu kunokuqeqeshwa kwamandla, ukugijima, kanye nokugibela ibhayisikili. Ukujima okunamandla aphezulu kanye nokuphumula kubonakala kuyindlela ephumelela kakhulu yokushisa ama-calories ngokushesha.

Ukuzivocavoca okuphezulu kwe-Aerobic okungu-10: kusukela ekukhanyeni kuya ekuqineni

Ukuzivocavoca kwe-cardio okuphumelelayo kufanele kufake phakathi ukuzifudumeza, ukujima okuyinhloko, kanye nesigaba sokuphumula.

1. Ukuhamba ngokushesha noma ukugibela ibhayisikili okulula (ukuqina okuphansi)
Mhlawumbe ukuzivocavoca kwe-cardio okulula kakhulu ukuhamba! Ungashintsha ibhayisikili elincane, ukubhukuda ngokukhululeka, noma okunye ukuzivocavoca okungenamthelela omkhulu ngokuhamba ngokushesha. Kumuntu onesisindo esingamakhilogremu angu-150, ukuhamba ngokushesha, okungamakhilomitha angu-3.5 ngehora, kushisa cishe amakhalori angu-260 ngehora.

• Hamba ngokushesha (noma ngebhayisikili kancane) ngaphandle noma ku-treadmill (noma ngebhayisikili) ngesivinini esizinzile.
• Gxila ekuhlaleni ngesivinini esifanayo ngaso sonke isikhathi.
• Imizuzu engama-30-60
• Engeza irempu (noma okunye ukumelana) ku-treadmill, noma khetha indlela yokuhamba eyinselele kakhulu enamagquma/amathambeka ukuze uthole izinketho ezithuthukile noma ezinzima kakhulu.

2. Iluphu yokusetha kabusha
Kunezinye izingibe ezithuthukisiwe ngezansi, kodwa le cardio yokuzivivinya yabaqalayo ilula futhi iyasebenza. Into enhle ngokuzivivinya umzimba ukuthi ungakwenza noma kuphi, hhayi ejimini kuphela. Ngemva kokuzifudumeza, qedela isethi eyodwa yokuzivocavoca ngakunye, bese uphinda kabili ukuze uthole imijikelezo emithathu iyonke. Ukuze uhlelo lube nzima kakhulu, zama ukwengeza izisindo ekuzivocavoca kwakho, ukwengeza izivivinyo ezengeziwe, noma ukwengeza imijikelezo emjikelezweni wakho.

• Fudumala ngokuhamba ngokushesha ku-treadmill imizuzu emi-5 (2-3 MPH)
• Ukuzivocavoca (imijikelezo emi-3): Ama-jumping jacks: ama-reps ayi-10-15; ama-Indian squats: ama-times ayi-10-15; ama-Mountaineer: ama-times ayi-10-15; ama-Burpee: ama-times ayi-5
• Ukuphumula: imizuzu emi-5 yokulula umzimba ungashukumi (umzimba wonke)

3. Isikhawu se-Treadmill
Ukuqeqeshwa okuyisisekelo kwesikhashana se-treadmill kuyisiqalo esihle se-HIIT. Lolu uhlobo oluqondile lokuzivocavoca kwe-HIIT olushintsha ukuhamba okulula nokusheshisa okunamandla aphelele.
Ukuze uthole i-treadmill evamile, kufanele kusetshenziswe izivinini ezilandelayo:

• 2-3 MPH = Isivinini sokushisa nokupholisa
• 4-6 MPH = Ukugijima okulingene
• 6-8 MPH = Ukugijima okumaphakathi/okusheshayo, cishe amamayela angu-8-10 emizuzu
• 8-10 MPH = Isivinini se-HIIT
• 10-12 MPH = Ishesha kakhulu, ifanele abagijimi abaphambili
• Ukuzifudumeza: Gijima kancane ku-treadmill imizuzu emi-5 (2-3 MPH); imizuzu emi-2 yokwelula umzimba (ukukhahlela, ukuthinta izinzwane ngenkathi uhamba, ukubamba amadolo, ukujikeleza komzimba, njll.)
• (2-3 MPH)Ukuzivocavoca: Gijima imizuzu emi-2 ngesivinini ongagijima kalula imizuzu emi-5; Hamba kalula umzuzu owodwa, gcina isisu sakho siqinile, bese uphefumula kakhulu ukuze wehlise izinga lokushaya kwenhliziyo yakho; Phinda imijikelezo emihlanu, wandise ijubane lakho ngama-degrees angu-2-3 (2-3 MPH) ngomzuliswano ngamunye.
• Ukuphumula: imizuzu emi-5 ukuhamba kalula

4.10-20-30
Ukujima kwe-10-20-30 kuyithempulethi evamile ye-cardio engalungiswa amazinga ahlukene obunzima. Kuqukethe imizuzwana engama-30 yokujima okuphansi, imizuzwana engama-20 yokujima okuphakathi, kanye nemizuzwana eyi-10 yokujima okunamandla aphezulu, yingakho "10-20-30".

5. Ukuqeqeshwa Kokumelana X umjikelezo we-cardio
Ukuhlanganisa izivivinyo zokuzivivinya umzimba nokuzivivinya umzimba nge-aerobic kungaletha imiphumela emihle yokuzivocavoca. Ucwaningo esilukhulume ngenhla lubonisa ukuthi ukuhlanganisa ukuqeqeshwa kokumelana nokuzivivinya umzimba nge-aerobic kuyindlela engcono kakhulu yokushisa amakhalori. Ungenza lokhu kuzivivinya kwabaqalayo kube nzima kakhulu ngokungeza izivivinyo ezengeziwe, usebenzisa izisindo, noma ukwenza imijikelezo eyengeziwe. Yenza isivivinyo ngasinye imizuzwana engama-30 kuya kwengama-60, ngokuphumula okuncane ngangokunokwenzeka phakathi kwezivivinyo. Phinda imijikelezo eminingi. Inketho yama-30-30 inguqulo ye-HIIT ethuthukisiwe yalokhu kuzivivinya.

Uhlelo lwe-30-30 luqukethe imizuzwana engama-30 yomzamo omkhulu ngokuzivocavoca ngakunye, kulandelwe imizuzwana engama-30 yokuphumula okusebenzayo, njengokugijima endaweni noma ukuhlala phansi uncike odongeni. Phinda imijikelezo eminingana.

6. Imishini yokugwedla eqhelelene ngamamitha ayi-1500
Umshini wokugwedla ungomunye wemishini ye-cardio engcono kakhulu ngoba uhlanganisa ukuqeqeshwa kwe-cardio kanye nokumelana. Umsebenzisi ubamba ibha endaweni yokuhlala (njengokugwedla ngekhebula) bese edonsa umzimba aye esifubeni ngokunyakaza kokugwedla. Lokhu kusebenza umzimba wonke, okuhlanganisa izingalo, umhlane, umongo, kanye nemilenze. Qiniseka ukuthi ugcina isifuba sakho singaphandle, izinyawo ziqhelelene ngobubanzi bezinqe, futhi uthintane nomzimba wakho wonke kulo lonke ukuzivocavoca. Iphutha elikhulu abantu abalenzayo ukuzama ukusebenzisa izingalo zabo kuphela.

7. Ibhayisikili i-Poppy ladder
Lo msebenzi ulandela ifomu lesitebhisi lapho ukhuphuka noma wehlisa khona izisindo/ukuphindaphinda/ukusetha phezulu noma phansi. Kulo msebenzi, uqala phezulu kwesitebhisi bese uhambisa ibanga, bese wehlisa (wehlisa) umjikelezo ngamunye. Okwamanje, uqala phansi wenza ama-burpee, bese ukhuphuka ileli ngokwenza ama-reps engeziwe.

8. I-Tabata (HIIT)
I-Tabata mhlawumbe iyindlela yokuzivocavoca edume kakhulu ye-HIIT, kodwa akuyona eyabantu abaphelelwe yithemba. Ihilela ukuzivocavoca umzimba wonke, okuhlukaniswe ngamabhulokhi emizuzu emine ahlanganisa ukuqeqeshwa kwe-cardio namandla aphezulu kanye nezikhathi zokuphumula. Ngemva kokuqeda umjikelezo wemizuzu emine, phumula imizuzu embalwa bese ungenza omunye umjikelezo we-Tabata. Ukuzivocavoca okujwayelekile kwe-Tabata kushisa cishe amakhalori angu-14.5 ngomzuzu, noma cishe amakhalori angu-280 ngokuzivocavoca kwemizuzu engu-20.

9. UKUHAMBA KWESITEBHISI SEZITEBHISI
Umgibeli wezitebhisi we-Pyramid ungomunye wemishini engcono kakhulu ejimini, njengoba bambalwa abangalingana nokujuluka komzimba wonke okukhiqizayo. Umgibeli wezitebhisi ulungele futhi ukwakha imisipha ngokusebenza amathole, ama-quadriceps, ama-hamstrings, ama-glutes nama-buttocks. Lena indlela yokuzivocavoca ethuthukisiwe kakhulu, ngiyisebenzisele ukusika, futhi imiphumela mihle kakhulu. Isexwayiso esifanele - amanzi ageleza kuzo zonke izimbobo zomzimba wakho, kufaka phakathi ama-knuckles akho.

10. I-EMOM “Ehlanyayo”
"Ukuzivocavoca kwe-cardio okuhlanyayo," okuhlanganisa umjikelezo ojulile oqukethe cishe konke ukuvivinya umzimba kwe-cardio okuhle kakhulu. Ukuvivinya umzimba ngakunye kulo mjikelezo kuhlose imisipha ehlukile, okuholela ekuzivocavoceni komzimba wonke. Ekuzivocavoca okubandakanya izisindo (noma ama-kettlebell), sebenzisa izisindo ezinkulu okunzima ukuziqeda. Lo mkhuba usebenzisa indlela evamile ebizwa ngokuthi i-EMOM (ngomzuzu ngomzuzu). Yilapho uqala khona ukuvivinya umzimba okusha ekuqaleni komzuzu ngamunye bese usebenzisa isikhathi esisele ukuphumula bese uphinda imijikelezo eminingi.

Okunye ukuzivocavoca kwe-aerobic

Ukudansa:Ukudansa kungenye yezindlela ezijabulisa kakhulu zokwandisa izinga lokushaya kwenhliziyo yakho kanye nokugeleza kwegazi. Izindawo eziningi zokuzivocavoca zinikeza amakilasi ahlukahlukene okudansa ajabulisayo njengendlela yokufaka i-cardio ohlelweni lwakho lokuzivocavoca.

Ama-Roll Mat e-Gymnastic Cheerleading

Umshini we-elliptical:Umshini we-elliptical ungomunye wemishini ethandwa kakhulu ejimini futhi uyindlela engcono kakhulu yokugijima. Wenzelwe ukuba ube ukujima okuphumelelayo okungafaki ubunzima emadolweni, ezinqeni nasemaqakaleni. Indoda evamile enesisindo esingamakhilogremu angu-180 ingalahlekelwa cishe amakhalori angu-500-600 ngehora ku-elliptical.

Umshini We-Elliptical Wasekhaya

I-Taekwondo:I-Taekwondo nezinye izinhlobo zesibhakela noma ubuciko bokulwa kuyindlela enhle yokushisa amakhalori. Lokhu kuzivocavoca kuyajabulisa futhi kuyazuzisa ngoba kufundisa ukuzivikela ngenkathi unciphisa isisindo!

Omata be-Tatami Judo

Ukuze uthole ulwazi olwengeziwe mayelana nemishini yokuzivocavoca kanye nemininingwane yekhathalogi, sicela uxhumane:
I-Shenzhen LDK Industrial Co., Ltd
[i-imeyili ivikelwe]
www.ldkchina.com