Mukafuna thukuta labwino koma simungathe kupita ku masewera olimbitsa thupi, masewera olimbitsa thupi kunyumba amatha kumva ngati njira yachiwiri. Zedi, mutha kukweza ma dumbbells ndikutulutsa a matabwa anayi , koma cardio bwanji? Nanga bwanji za masewera olimbitsa thupi, omveka bwino, omveketsa nyimbo, opopa ma endorphin omwe amapangitsa mtima wanu kugunda kwambiri? Nkhani yabwino: Zina mwazovuta kwambiri zolimbitsa thupi zamtima zitha kuchitika pa 6 x 2 yoga mat m'chipinda chanu chochezera.
Kodi Ubwino Wa Cardio Exercise Ndi Chiyani?
Cardio, kapena masewera olimbitsa thupi, ndikofunikira kuti mukhale ndi thanzi labwino. Kuchita masewera olimbitsa thupi a aerobic kumathandizira kuti mtima wanu, mapapo ndi kuzungulira kwa magazi ziziyenda bwino. Cardio ndiyabwino pamtima, akutero LA Personal trainer Danny kudumpha . Ndipo mtima wamphamvu ndiye chinsinsi cha moyo wautali. Zochita zolimbitsa thupi zotere zimathandizira kuti magazi aziyenda bwino, amathandizira kuwonjezera ma endorphin ndikuwonjezera mphamvu yamapapo. Ndi njira yabwino yochepetsera chiopsezo cha matenda a mtima, shuga ndi cholesterol yambiri.
Mukaphatikizana mwanzeru ndi zochita za anaerobic, monga kukweza zolemera, cardio imatha kukhala yopindulitsa kwambiri. Pofuna kufotokozera izi, Saltos amakonda kuyang'ana cardio ngati mchere pambuyo pa maphunziro akuluakulu. Magulu anu a glycogen - mphamvu zomwe thupi lanu limasunga m'minofu - amagwiritsidwa ntchito bwino pakukweza zolemera monga kuphunzitsa mphamvu. Izi ndichifukwa choti masewera olimbitsa thupi a anaerobic amaphatikizapo kuphulika kwachangu komwe kumachitika mwachangu kwakanthawi kochepa. Kuti mumalize kulimbitsa thupi kotere, thupi lanu limayaka ndi mphamvu yochokera ku glucose (shuga wamba wopangidwa kuchokera ku chakudya). Kuchita masewera olimbitsa thupi pambuyo pochita masewera olimbitsa thupi kumapangitsa thupi lanu kuti lilowe m'masitolo amafuta, ndipamene mungayambe kuona kusintha kwa kulemera kwanu. Pansi pake, kuphunzitsa mphamvu ndi cardio ndizabwino paokha, koma zikachitidwa pamodzi moyenera, ndizodabwitsa.
Kuti mukonze zolimbitsa thupi zanu kunyumba, sankhani masewera olimbitsa thupi asanu omwe mumakonda pamndandanda womwe uli pansipa ndipo malizitsani mipikisano itatu pogwiritsa ntchito kuchuluka koyenera kwa ma reps pakusuntha kulikonse. Kuti muyambe, yesani kupalasa njinga kudutsa masewera asanu omwe ali ndi nyenyezi zomwe wophunzitsa wathu yemwe amakhalapo Danny amakonda kwambiri (zopopera zala zala, kuthamanga mu masikweya afupiafupi, ma jekete a matabwa, zingwe zolumpha ndi nkhonya zamthunzi). Pafupipafupi, tsatirani malangizo ake osavuta kukumbukira: Chitani mitundu iwiri yayitali ya cardio (30 minutes max) kawiri pa sabata. Chitani kuphulika kwakufupi kwa cardio (15 mpaka 20 mphindi max) katatu pa sabata. Kuphulika kwafupipafupi kuyenera kuphatikizidwa kumapeto kwa masiku ophunzitsira mphamvu. Izi ndi zomwe ndikupangira makasitomala anga onse. Okonzeka kugwira ntchito ngati Camila Coehlo ? Tiyeni tichite izi.
Zogwirizana: Zolimbitsa Thupi 12 Zaulere Zomwe Mungachite M'chipinda Chanu Chochezera
Digital Art ndi Mckenzie Cordell1. Maondo Apamwamba
Gawo 1: Imani ndi mapazi anu motalikirana m'lifupi. Kwezani bondo lanu lakumanzere mpaka pachifuwa chanu. Chepetsani mwachangu ndikusintha, kubweretsa bondo lanu lakumanja pachifuwa chanu.
Gawo 2: Kufulumizitsa zinthu ndikusunga mawonekedwe ndi miyendo. Muyenera kuyenda mothamanga kwambiri, ngati kuti mukuthamanga.
Gawo 3: Pitirizani ndi kuyenda uku kwa masekondi 30 mpaka 60. Pumulani ndikubwereza.
Digital Art ndi Mckenzie Cordell2. Kukankha Matako
Gawo 1: Imani ndi mapazi anu motalikirana m'lifupi. Bweretsani chidendene chanu chakumanja mpaka matako anu. Chepetsani mwachangu ndikusintha, kubweretsa chidendene chanu chakumanzere kumatako anu.
Gawo 2: Kufulumizitsa zinthu pamene mukusunga mawonekedwe ndi kusinthasintha miyendo. Khalani pamipira ya mapazi anu ngati mukuthamanga m'malo.
Gawo 3: Pitirizani ndi kuyenda uku kwa masekondi 30 mpaka 60. Pumulani ndikubwereza.
Digital Art ndi Mckenzie Cordell3. Zala Zam'manja
Gawo 1: Imani ndi mapazi anu motalikirana m'lifupi, kuyang'ana masitepe, chopondapo kapena mpira wakale wakale.
Gawo 2: Yendani pamalo ake ndikubweretsa phazi lakumanja kuti mugwire pamwamba pa chinthu chomwe chili patsogolo panu. Nthawi yomweyo tsitsani ndikubweretsa phazi lakumanzere kuti mugwire pamwamba pa chinthu chomwe chili patsogolo panu. Wonjezerani liwiro lanu mpaka mutakwera pamipira ya mapazi anu.
Gawo 3: Pitirizani ndi kayendedwe ka 30 mpaka 45 masekondi. Pumulani ndikubwereza.
Digital Art ndi Mckenzie Cordell4. Ma Jacks Odumpha
Gawo 1: Imani ndi mapazi anu pamodzi, manja omasuka m'mbali mwanu.
Gawo 2: Yendani pang'ono mawondo anu ndi kulumpha mmwamba, tambasulani mapazi anu mpaka atakhala motalikirana ndi mapewa. Sungani manja anu molunjika, nthawi imodzi atambasulireni ndiyeno pamwamba pa mutu wanu.
Gawo 3: Bwererani ku malo oyamba, kubweretsa mapazi anu ndi manja anu kumbuyo kwanu. Malizitsani kubwereza 20. Pumulani ndikubwereza.
Digital Art ndi Mckenzie Cordell5. Mapulani Jacks
Gawo 1: Yambani pa zinayi zonse ndikukankhira mmwamba ndi manja anu pansi pa mapewa anu. Sungani msana wanu mowongoka komanso pachimake chanu.
Gawo 2: Lumphani miyendo yanu mmwamba ndikubwerera pamodzi ngati mukudumphira jack. Yang'anani patsogolo ndipo chiuno chanu chikhale chokhazikika.
Gawo 3: Malizitsani kubwereza 20. Pumulani ndikubwereza.
Digital Art ndi Mckenzie Cordell6. Kudumpha kwa Squat
Gawo 1: Imani ndi mapazi anu motalikirana motalikirana ndi chiuno. Phimbani mawondo anu ndikugwada pansi ngati kuti mukuchita masewera olimbitsa thupi nthawi zonse. Bweretsani manja anu pamodzi kutsogolo kwa chifuwa chanu.
Gawo 2: Gwirizanitsani pachimake ndi mphamvu zanu pamapazi anu pamene mukudumpha mophulika. Wongolani miyendo yanu pamene mukudumpha mmwamba, ndikutumiza manja anu kumbali yanu. Yesani kudumpha pamwamba momwe mungathere.
Gawo 3: Mukatera, tsitsani thupi lanu mu squat kuti mumalize kubwereza kamodzi. Pitirizani kuyenda momasuka komanso mwachangu, kutera mopepuka momwe mungathere.
Gawo 4: Malizitsani kubwereza 10 kwathunthu. Pumulani ndikubwereza.
Digital Art ndi Mckenzie Cordell7. Kuthamanga mu Square Mapangidwe
Gawo 1: Jambulani bwalo loyerekeza pansi, pafupifupi mapazi asanu mbali iliyonse.
Gawo 2: Yang'anani kutsogolo kwa chipindacho nthawi yonseyi, yambani pakona yakumanzere ndikuzungulira bwalo ndi mapazi ofulumira kwa mphindi imodzi.
Gawo 3: Bwerezani mbali ina kwa mphindi imodzi. Iyi ndi seti imodzi. Pumulani ndikubwereza.
Digital Art ndi Mckenzie Cordell8. Mabomba
Gawo 1: Imani ndi mapazi anu motalikirana mapewa-m'lifupi, mikono momasuka.
Gawo 2: Gwirani pansi, ikani manja anu pansi patsogolo panu ndi kulumpha mapazi anu kumbuyo. Kumva mphamvu? Chitani kukankha kumodzi mukadali pamalo awa.
Gawo 3: Lumphani mapazi anu kutsogolo, imirirani mmwamba mu squat, kulumpha mmwamba ndikufikira manja anu mmwamba. Iyi ndi rep imodzi.
Gawo 4: Pitirizani kuyenda uku kwa masekondi 30 mpaka 60. Pumulani ndikubwereza.
* Burpees SI zophweka. Malizitsani zambiri momwe mungathere munthawi yokonzedweratu mukukhalabe ndi mawonekedwe abwino.
Digital Art ndi Mckenzie Cordell9. Lumpha Chingwe
Gawo 1: Tengani chingwe chomwe mumakonda chodumphira ndikupeza malo aulere. Mulibe denga lalitali? Mutu panja.
Gawo 2: Imani ndi kugwira chingwe chodumphacho ndi manja onse awiri. Ikani chingwe chodumpha kumbuyo kwa zidendene zanu ndipo gwirani chogwirira chilichonse pafupi ndi chiuno chanu.
Gawo 3: Gwiritsani ntchito manja anu kutembenuza chingwe mmwamba ndi pamwamba pa mutu wanu. Yambani kudumpha, mapazi anu ali pafupi, mawondo akupindika pang'ono ndi kumutu ndikuyang'ana kutsogolo. Simufunikanso kulumpha kwambiri. Mapazi anu akhale pafupifupi inchi imodzi kuchokera pansi.
Gawo 4: Pitirizani kuyenda uku kwa masekondi 60. Pumulani ndikubwereza.
Digital Art ndi Mckenzie Cordell10. Okwera Mapiri
Gawo 1: Yambani pa zinayi zonse ndikukankhira mmwamba ndi manja anu pansi pa mapewa anu. Sungani msana wanu mowongoka komanso pachimake chanu.
Gawo 2: Bweretsani bondo lanu lakumanja pachifuwa chanu momwe mungathere. Sinthani miyendo mwachangu, kukokera bondo lanu lakumanzere ndikutumiza phazi lanu lakumanja kumbuyo. Sungani matako anu pansi ndi m'chiuno mwanu ngakhale, thamangitsani mawondo anu mkati ndi kunja mpaka kutali komanso mofulumira momwe mungathere.
Gawo 3: Malizitsani kubwereza 20 (10 pa mwendo uliwonse). Pumulani ndikubwereza.
Digital Art ndi Mckenzie Cordell11. Shadow Boxing
Gawo 1: Imani kutsogolo kwa galasi, wokhala naye wopanda mwayi kapena malo aliwonse m'nyumba mwanu.
Gawo 2: Ngati muli ndi dzanja lamanja, yambani ndi phazi lanu lakumanzere kutsogolo kwanu lamanja. Ngati muli kumanzere, yambani ndi phazi lanu lakumanja patsogolo panu lamanzere. Pangani nkhonya ndi manja anu ndikubweretsa manja anu pachifuwa chanu, manja anu agwirizane ndi nsagwada zanu.
Gawo 3: Yambani nkhonya zamthunzi, kuponyera nkhonya zosiyanasiyana monga jabs, mbedza, mitanda ndi uppercuts. Khalani opepuka pamapazi anu, mukuyenda mofulumira kutsogolo ndi kumbuyo pa mipira ya zala zanu.
Gawo 4: Pitirizani ndi kuyenda uku kwa mphindi zitatu. Pumulani ndikubwereza.
*Panthawi yonseyi, manja ndi manja anu azikhala mmwamba kuti muteteze nkhope yanu ngati kuti muli m'gulu la nkhonya.
Digital Art ndi Mckenzie Cordell12. Kuvina
Gawo 1: Valani nyimbo.
Gawo 2: Kuvina! M'mawu a Meredith Grey, tiyeni tivine. Kuvina kwa Cardio kuli ndi maubwino odabwitsa azaumoyo, mwakuthupi komanso m'maganizo. Kupatula pakuwotcha mafuta ndikuwongolera minofu yanu, ndi chimodzi mwazochita zolimbitsa thupi zomwe zingakupangitseni kuchita masewera olimbitsa thupi athunthu. Zimangowonjezera chisangalalo chathunthu ndipo zitha kukhala njira yosangalatsa yothanirana ndi zolimbitsa thupi zatsiku ndi tsiku. Kwa ichi, palibe malangizo atsatane-tsatane. Valani nyimbo yomwe mumakonda ndikuvina ngati palibe amene akukuwonani.
Simukudziwa kuti mungayambire pati popanga zolimbitsa thupi zanu? Nawa makalasi athu omwe timakonda ovina a cardio omwe mutha kutsata pompano:
Zogwirizana: Zolimbitsa Thupi Zapamwamba 15 Zomwe Mungachite Pakhomo, Palibe Zida Zofunikira
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