Kufikira Ma calories a 600 Otenthedwa Pakulimbitsa Thupi

Zamkati

• Malangizo abwino kwambiri olimbitsa thupi awa athandizira kuonjezera zopatsa mphamvu zomwe zimatenthedwa panthawi yolimbitsa thupi pogwiritsa ntchito njira zolimbitsa thupi za cardio.
• Njira Zolimbitsa Thupi za Cardio: Njira zitatu Zowotcha Mafuta
• Njira Zogwiritsira Ntchito Cardio: Wosema Thupi Lotsika
• Mayendedwe a Cardio Workout: Mega Calorie Blaster
• Machitidwe a Cardio Workout: Kukwera Kwambiri
• Yesetsani kuchita masewera olimbitsa thupi omwe mungachite kulikonse kuti muwonjezere mafuta opsereza mukamachita masewera olimbitsa thupi.
• Njira Zogwirira Ntchito za Cardio: Njira Yotsitsimutsira ya Elliptical
• Onaninso za

Malangizo abwino kwambiri olimbitsa thupi awa athandizira kuonjezera zopatsa mphamvu zomwe zimatenthedwa panthawi yolimbitsa thupi pogwiritsa ntchito njira zolimbitsa thupi za cardio.

Timaziwona nthawi zonse kumalo ochitira masewera olimbitsa thupi: Inu mumayima pamenepo ndikuyang'ana makina omwe akuyesera kuti muwone omwe angakhale osatopetsa kwambiri ndikukupatsani chisangalalo chachikulu pakuchita masewera olimbitsa thupi. Kapena mumangokwera ndi kusunga mayendedwe omwewo mpaka simungathe kupirira mphindi ina.

N’zosadabwitsa kuti ambiri a ife timaopa kupita ku masewera olimbitsa thupi! Tonsefe tifunika kuyika chisangalalo- ndikubwezeretsanso machitidwe athu ophunzitsira mtima, chifukwa chake tidafunsa ophunzitsa apamwamba malangizowo olimba kwambiri ndi machitidwe olimbitsira thupi kuti athe kuphulitsa zopatsa mphamvu, kulimbitsa thupi, kupukusa minofu, ndikumasulani " kodi idzatha? " malingaliro.

Chinsinsi: Osangosintha zinthu mwezi uliwonse, zisinthe nthawi iliyonse.

Chitani zinthu zisanu kapena zisanu ndi chimodzi mwazolimbitsa thupi m'masiku asanu ndi awiri otsatirawa (mukuwonera zomwe mumadya) ndipo mutha kunena nthawi yayitali mpaka kilogalamu ya flab. Ndipo ndani akudziwa, mwina tidzakugwirani mukumwetulira nthawi yotsatira mukadzafika pamalo oponderawo!

Njira Zolimbitsa Thupi za Cardio: Njira zitatu Zowotcha Mafuta

Mphunzitsi Wendy Larkin, manejala wophunzitsa payekha, Crunch, San Francisco

Chimene Mufuna Chingwe chodumphira, njinga zapanjinga zamagulu, ndi treadmill

Ma calories Amawotchedwa Pakulimbitsa Thupi 450–500*

Malangizo azaumoyo: "Kusinthana pakati pa mitundu yosiyanasiyana ya masewera olimbitsa thupi kumakupatsani mwayi wodzikakamiza kuti mukwaniritse malire anu-kenako bwererani mwachidule ndikubwerezanso pa chipangizo china-pogwiritsa ntchito minofu yanu yonse," akutero Larkin.

"Zimakhala ndi mapazi onse awiri, kenako pang'onopang'ono yambani kusinthasintha mapazi. Ngati simungathe kuchita mphindi 10, kudumphani maulendo 10, kenaka mupumule kwa masekondi 15. Onjezerani maulendo 10 nthawi imodzi mpaka mufike mphindi 10. Pamene mukupalasa njinga. , yambani ndi kukana kokwanira kuti mumve kukoka pang'ono pa gudumu, kenaka onjezerani kuchokera pamenepo. Pazigawo zoimirira, sungani matako anu pampando ndi miyendo yanu pamwamba pa pedals."

MACALORI OTENTHA NTHAWI YA NTCHITO AMAKHALA PA MZIMAYI WA MAPOLO 145.

Njira Zogwiritsira Ntchito Cardio: Wosema Thupi Lotsika

Mphunzitsi Tracey Staehle, yemwe adapanga DVD Yoyenda Yoyeserera (fitbytracey.com)

Chimene Mufuna Makina opondaponda

Ma calories Amawotchedwa Pakulimbitsa Thupi 200*

Malangizo azaumoyo: Chizoloŵezi chokhala ndi "mapiri" okhathamira mtima chimapangitsa kuti thupi lanu lapanikizike kwambiri, ndipo mukamagwiritsa ntchito magulu akulu akulu amtunduwu, ndimomwe mumawotchera kwambiri. "Kuphatikiza apo, zinthu zikusintha pafupipafupi, ndiye kuti uyenera kukhala wokhazikika - sungathe kusiya," akutero Staehle. "Nthawi zonse mumakumana ndi zovuta, kaya ndikuyenda mothamanga phiri lalitali, kuthamanga panjira, kapena kuchita masewera olimbitsa thupi."

MACALORI OTENTHA NTHAWI YA NTCHITO AMAKHALA PA MZIMAYI WA MAPOLO 145.

Tsopano pezani maupangiri olimbitsa thupi kuti muwonjezere zopatsa mphamvu zomwe zimatenthedwa panthawi yolimbitsa thupi ndi masewera olimbitsa thupi a mega calorie blaster cardio!

Mayendedwe a Cardio Workout: Mega Calorie Blaster

Onani zolimbitsa thupi zodabwitsazi zomwe zingakuthandizeni kuphulitsa ma calories!

Wophunzitsa Paul Frediani, wothandizira ku USA Triathlon, New York City

Chimene Mufuna Wotchi yokhala ndi dzanja lachiwiri kapena poyimitsa

Ma calories Amawotchedwa Pakulimbitsa Thupi 300–600*

Malangizo Olimbitsa Thupi: Othamanga ndi ma triatletes amachita masewera olimbitsa thupi otchedwa "tempo training" -kukhazikika mwamphamvu komwe kumakhala kovuta koma osati kovuta kwambiri kotero kuti mumamva ngati mwatsala pang'ono kutha.

"Ndi njira imodzi yabwino kwambiri yopititsira patsogolo kulimba mtima kwanu, kuthamanga kwanu, komanso kulimbitsa thupi kwanu," akutero Frediani. Kuphatikiza apo, mukugwira ntchito pamlingo- pafupifupi 80 peresenti ya kuchuluka kwa mtima wanu (pitani ku shape.com/heartrate kuti muwerenge zanu) -zomwe zimakulitsa mafuta anu ndi ma calories opsa panthawi yochita masewera olimbitsa thupi.

Zimatengera kuyeserera kusungabe masewera olimbitsa thupiwa kwa nthawi yayitali, koma chizolowezi ichi, chomwe chimaphatikizira kuphulika kwanthawi yayitali, chikuthandizani. Chitani masewera olimbitsa thupi m'nyumba kapena panja mukamayendetsa njinga, kuthamanga, kapena kuyenda mwachangu. (Mungathenso kuzisintha kuti zikhale pafupifupi makina ena aliwonse a cardio, kuyambira wopalasa mpaka elliptical.)

MACALORI OTENTHA NTHAWI YA NTCHITO AMAKHALA PA MZIMAYI WA MAPOLO 145.

Machitidwe a Cardio Workout: Kukwera Kwambiri

Wophunzitsa Nicki Anderson, mwiniwake, Reality Fitness, Naperville, Illinois

Chimene Mufuna Chida chilichonse cha Cardio chomwe chimakupatsani mwayi wosintha kukana kapena kutsamira

Ma calories Owotchedwa Panthawi Yolimbitsa Thupi 260–600*

Malangizo Olimbitsa Thupi: Anderson anati: "Pulogalamuyi imakutulutsani m'malo omwe mumakhala bwino mukamakweza gawo lachitatu lantchitoyo," akutero Anderson. "Ndi masewera olimbitsa thupi ogwira mtima, makamaka amiyendo ndi matako, omwe amayenera kukupatsani mphamvu m'mwamba." Yesetsani kukhala ndi liwiro lomwelo ngakhale momwe kuwongolera kumapangidwira munjira zolimbitsa thupi za Cardio kuti mukulitse mafuta opsereza panthawi yochita masewera olimbitsa thupi, ndipo musadalire patsogolo kwambiri (ngati mukuyenera kugwiritsitsa, gwirani pang'ono).

MACALORI OTENTHA NTHAWI YA NTCHITO AMAKHALA PA MZIMAYI WA MAPOLO 145.

Werengani nsonga zomaliza zaupangiri wolimbitsa thupi zolimbitsa thupi![mutu = Chitani-paliponse mosiyanasiyana: machitidwe abwino olimbitsa thupi omwe mungathe kuchita kulikonse.]

Yesetsani kuchita masewera olimbitsa thupi omwe mungachite kulikonse kuti muwonjezere mafuta opsereza mukamachita masewera olimbitsa thupi.

Zochita zolimbitsa thupi zamagetsi izi zimakonzanso kagayidwe kanu kazinthu kuti muzitha kugwiritsa ntchito zopatsa mphamvu pakuchita masewera olimbitsa thupi kuti mukhale ndi minofu yolimbitsa thupi, yolimba.

Mphunzitsi Cat Manturuk, Sports Center ku Chelsea Piers, New York City

Chimene Mufuna Wotchi yokhala ndi dzanja lachiwiri kapena stopwatch

Ma calories Amawotchedwa Pakulimbitsa Thupi 130–300*

Malangizo azaumoyo: "Ndimauza makasitomala anga onse kuti akuyenera kuphatikiza magawo - ndi imodzi mwanjira zabwino kwambiri zowotchera mafuta ndikuthandizira kuti mukhale wolimba msanga," akutero Manturuk.

Tonsefe tikufulumizitsa zotsatira zathu zolimbitsa thupi, choncho chitani masewerawa pamakina aliwonse, kapena kuyenda, kuthamanga, kapena njinga panja (ngati mukuyenda kapena kuthamanga, tengani njira zazitali pamene dongosolo likufuna kuwonjezera kupendekera kapena kukana, kapena kuyendetsa mapiri ena mdera lanu nthawi isanakwane).

"M'malo modzuma ndi kupuma, pangitsani kupuma kwanu kukhala kokometsa popumira ndi kutulutsa mpweya kwa nthawi yomweyo," akuwonjezera Manturuk. "Mudzalandira mpweya wochuluka m'mapapu anu kwinaku mukusungunula thupi lanu, kuti muzitha kuphulika nthawi iliyonse."

MACALORI OTENTHA NTHAWI YA NTCHITO AMAKHALA PA MZIMAYI WA MAPOLO 145.

Njira Zogwirira Ntchito za Cardio: Njira Yotsitsimutsira ya Elliptical

Wophunzitsa Geralyn Coopersmith, woyang'anira wamkulu mdziko lonse, Equinox Fitness Training Institute, New York City

Chimene Mufuna Makina elliptical

Ma calories Owotchedwa Panthawi Yolimbitsa Thupi 250*

Malangizo azaumoyo: "Elliptical imapereka masewera olimbitsa thupi ochepa omwe amawotcha mafuta owopsa, koma sizimveka ngati mukugwira ntchito molimbika monga momwe mumachitira ndi zida zina," akutero Coopersmith.

Popeza makina osakhudzidwawa amasiyanasiyana malinga ndi omwe amapanga pakukana kwawo komanso kupendekera kwawo, tasunga kulimbitsa thupi kumeneku mwanjira yamba; tsatirani RPE ndi makina anu kuti musunge m'malo oyenera. "Pamene mukukwera pamwamba, mumawotcha ma calories ambiri," akuwonjezera.

Mutha kuwonjezera ma calories opsereza panthawi yochita masewera olimbitsa thupi pogwiritsa ntchito zopukusira mkono ndikukankha kwenikweni ndikukoka gawo lililonse munthawi yanu yolimbitsa thupi. Koma ngati simukufuna kuzigwiritsa ntchito kapena mukungogwiritsitsa pomwe ma lever akugwira ntchito yonse, musachite thukuta. Ingogwiritsani ntchito dzanja lachilengedwe: Imbani manja anu motsutsana ndi miyendo yanu, zomwe zimakuvutitsaninso pachimake.

MACALORI OTENTHA NTHAWI YA NTCHITO AMAKHALA PA MZIMAYI WA MAPOLO 145.

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