Malangizo 6 Othandizira Kulimbitsa Thupi Lanu Kwambiri

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Kugwiritsa ntchito Cardio ndikofunikira paumoyo wamtima komanso ndiyeneranso kuchita ngati mukuyesera kuchepa. Kaya mukuthamanga, kusambira, kudumphira njinga, kapena kutenga kalasi ya cardio, phatikizani maupangiri asanu ndi limodziwa kuti mupindule ndi magawo anu opopa mtima.

1. Phatikizani nthawi zosinthana: Posinthana pakati pa mphindi zingapo pamlingo wocheperako ndikuponya kuphulika mwachangu, mudzawotcha zopatsa mphamvu zambiri, mumakulitsa chipiriro, ndikukhala mwachangu komanso wamphamvu. Osanenapo, nthawizo zimatsimikiziridwa kuti zimachepetsa mafuta am'mimba.
2. Gwiritsani ntchito mikono ija: Mitundu yambiri ya cardio imangokhudza miyendo, chifukwa chake ngati zingatheke, onjezerani nthawi yanu ya mtima mwa kuyang'ana kugwiranso ntchito mikono yanu.Awasungeni mukumathamanga (osagwiritsitsa chopondera kapena chozungulira), pezani luso lokwapula ndi manja mukakhala mu dziwe, ndipo musaiwale kuwagwiritsa ntchito mukakhala ku Zumba kapena m'kalasi yina ya cardio m'malo mopumula mbali zanu.
3. Lonjezerani nthawi yolimbitsa thupi: Ntchito zambiri zama cardio zimakhala pakati pa mphindi 30 kapena 45, choncho onjezerani ma calories ambiri podzikakamiza kwakanthawi. Onani kuti ndi ma calories angati owonjezera mphindi zisanu za kutentha kwamtima.
4. Phatikizani maphunziro amphamvu: Cholinga chachikulu cha ma cardio workouts ndikuwotcha zopatsa mphamvu kudzera mukuyenda mwamphamvu kwambiri, koma mutha kugwiritsanso ntchito nthawiyi kulimbikitsa minofu yanu. Kuti muwongolere miyendo ndi tush, phatikizani zotengera pakuthamanga kwanu, kukwera njinga, ndi kukwera. Mukakhala mu dziwe, gwiritsani ntchito kulimbikira kwa madzi kuti mumveke minofu yanu pogwiritsa ntchito magolovesi.
5. Chitani mitundu yopitilira iwiri ya cardio pa sabata: Pofuna kumanga thupi lonse mphamvu ndi chipiriro ndikupewa kuvulala mobwerezabwereza, ndikofunikira kuti musachite mtundu womwewo wa cardio nthawi zonse, monga kuthamanga. Mupeza zochulukirapo pakuchita masewera olimbitsa thupi ngati muphatikiza mitundu itatu mosiyanasiyana sabata iliyonse.
6. Pangani zovuta: Kupatula kuwonjezera ma inclines, pezani njira zina zopangira masewera olimbitsa thupi a cardio kukhala ovuta. Imani m'malo mopumira pampando mukakhala pa njinga yanu, thamangani ndi mawondo apamwamba, yesani mtundu wapamwamba kwambiri wosunthira wophunzitsira thanzi lanu akuwonetsa, ndikuchita sitiroko yayikulu kwambiri m'malo mokwawa. Kumbukirani kuti poyerekeza ndi tsiku lanu lonse, kulimbitsa thupi kumeneku ndi kwakanthawi kochepa, choncho perekani zonse zomwe mungathe.

Zambiri kuchokera ku FitSugar:

• Cardio Yaikulu Kwa Iwo Omwe Amada Treadmill
• Zifukwa zokhalira ndi chingwe cholumpha
• Lingaliro pa Nthawi Imodzi Yoyenera Mphindi

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