Zochita Zabwino Kwambiri za Cardio Kuti Muzisakanikirana Pakhomo Lanu Pakhomo - Kupatula Kuthamanga

Zamkati

• Ubwino Wofunikira Pazochita Za Cardio
• Kodi Muyenera Kuchita Zochita Zolimbitsa Mtima kangati?
• Zolimbitsa Thupi Zabwino Kwambiri Zochita Kunyumba
• Magulu Olumpha
• Okwera Mapiri
• Kuthamanga Kwambiri
• Mapuloteni a Wall
• Jump Rope Skips
• Kettlebell kapena Dumbbell Swings
• Othandizira
• Single-Arm Press
• Zala Zam'manja
• Zolemba
• Mawondo Apamwamba
• Achinyamata
• Kusintha Kwotsatira
• Kulumpha Jacks
• Jumping Lunges
• Onaninso za

Pokhapokha mutakhala ndi njinga yamoto ya Peloton, musangalale kwambiri kupalasa pansi panjira m'dera lanu, kapena kukhala ndi mwayi wopita kumalo ozungulira kapena opondera anzanu, ntchito ya Cardio imatha kukhala yolimba kuti mukhale olimba panjira yopanda situdiyo. Ndipo izi zimapangitsa kuti zikhale zosavuta kuyika chowotcha chakumbuyo.

Koma mutangokwera khumi ndi awiri kapena ophweka, mutha kuchita masewera olimbitsa thupi, otuluka thukuta osagwiritsa ntchito zida zazikulu kapena kusiya nyumba zanu zolimbitsa thupi (aka chipinda chochezera). Apa, ophunzitsa ovomerezeka akuwonetsa masewera olimbitsa thupi abwino kwambiri omwe mungawonjezere mu regimen yanu, komanso maubwino azaumoyo a cardio omwe angakutsimikizireni kuti muwachite koyambirira.

Ubwino Wofunikira Pazochita Za Cardio

Maphunziro a Cardiorespiratory (aka cardio) amaphatikizapo zolimbitsa thupi zomwe zimathandiza kulimbitsa ndi kulimbikitsa mtima ndi mapapo, akufotokozera Melissa Kendter, mphunzitsi wotsimikizika wa ACE, katswiri wodziwa bwino ntchito, komanso mphunzitsi wa Tone & Sculpt. "Amayika zofunikira pamakina anu amagetsi, kumakweza mtima wanu, kupopa magazi anu, ndikuthandizani dongosolo lanu loyendera - mapapu anu ndi mtima wanu - zimagwira ntchito moyenera kuperekera mpweya ku minofu," akutero. "Izi, zimathandizanso kuti mukhale wathanzi komanso kuti muchite zambiri osapumira kapena kutopa." Ndipo perk iyi ikugwira ntchito mkati ndipo kunja kwa masewera olimbitsa thupi, akutero Kendter. Mwa kuphatikiza maphunziro a Cardio pafupipafupi m'thupi lanu, simufunika kupuma motalika pakati pamasewera olanda basketball, mutakwera pa stepper, kapena mukamapita ndi kubwera pagalimoto yanu kuti mubweretse zakudya m'nyumba mwako, akutero. (Zokhudzana: Kodi Muyenera Kuchita Zolimbitsa Thupi?)

Palinso phindu m'maganizo pakuchita cardio, chifukwa cha kuthamanga kwa ma endorphin omwe mumapeza mukamaliza (taganizirani: "wothamanga kwambiri" mumamva pambuyo pa 5K), akuwonjezera Danyele Wilson, mphunzitsi wotsimikizika wa NASM, mphunzitsi wamkulu wa HIIT, ndi Tone & Sculpt coach. "Mukuchita chinthu chovuta ndipo simukufuna kwenikweni kuchita, kotero pali kumverera kochita bwino komwe kumakupatsani mphamvu ndi mphamvu zachilengedwe," akufotokoza motero.

Kodi Muyenera Kuchita Zochita Zolimbitsa Mtima kangati?

Pofuna kupeza zofunikira zonse zaumoyo, a American Heart Association ndi Centers for Disease Control and Prevention amalimbikitsa kuti azichita masewera olimbitsa thupi kwa mphindi 150, kuchita masewera olimbitsa thupi kwa mphindi 75, kapena kuphatikiza sabata iliyonse. Kendter akuti, Njira yosavuta, koma yothandiza yoyezera kulimbitsa thupi kwanu ndiyeso yoyesera. "Munthawi yamphamvu kwambiri ya cardio, mudzatha kuyankhula, koma simudzatha kuyimba nyimbo," akutero. "Kugunda kwa mtima wanu ndi kupuma kumawonjezeka, koma osati kwambiri moti mumatha kupuma. Panthawi yamphamvu imeneyo, mumatha kulankhula mawu ochepa panthawi imodzi, ngati simutero."

FTR, simuyenera kudzikakamiza kuti mulowe mu masewera olimbitsa thupi a HIIT omwe amakusiyitsani kupuma ngati sikuli kupanikizana kwanu. "Ndikufuna kupeza zomwe mumakonda komanso zomwe mungatsatire komanso momwe mungakwaniritsire kuchita ndandanda yanu sabata yonseyi," akufotokoza Kendter. Ngati mungakonde kuyenda mwachangu, kusambira padziwe, kuthamanga mozungulira, kapena kuyenda maulendo atalire kuposa kuchita masewera olimbitsa thupi kunyumba kwanu, ndi NBD, avomereze Kendter ndi Wilson.

Zolimbitsa Thupi Zabwino Kwambiri Zochita Kunyumba

Kuti mutengere mtima wanu watsiku ndi tsiku kunyumba, pangani dera la mphindi 20 mpaka 30 ndi zina zomwe zili pansipa, zomwe Kendter ndi Wilson amalangiza ngati masewera olimbitsa thupi kwambiri. Mndandandawu umaphatikizapo masewera olimbitsa thupi komanso mayendedwe omwe amafunikira zida zopepuka, monga kulumpha chingwe, kettlebell, ndi ma dumbbells.

Poyamba sizingamveke ngati mukumapopa mapapu anu komanso mtima wamtima ukugwira ntchito panthawi yolimbitsa thupi kwambiri, koma, "Nthawi iliyonse mukamakana msanga, ndinganene kuti kugunda kwa mtima wanu kukwera kwambiri ,” anatero Wilson. Inde, mawonekedwe ndiofunikanso, chifukwa chake musangoyendetsa ma kettle mlengalenga mwachangu. M'malo mwake, khalani ndi nthawi yopuma yochepa kuti mukhale ndi mphamvu zambiri, akutero.

Ngakhale kusuntha uku kumawonedwa ngati masewera olimbitsa thupi abwino kwambiri a cardio, ena amavuta kwambiri kuposa mapapo ndi mtima wanu. Mwachitsanzo, "othamanga othamanga amabwereketsa phindu lina pokhapokha kungokulitsa mtima wanu," akutero a Wilson. "Amakulitsanso mphamvu yakumunsi, mphamvu yotsatira, komanso mphamvu yotsatira, pomwe okwera mapiri amakuthandizaninso kupeza ntchito yayikulu." Momwemonso, kudumpha chingwe kumakulimbikitsani kuti mugwire ntchito yolumikizana, ndipo kusinthana kwa kettlebell ndichinthu chochepa kwambiri chomwe chimapanga mphamvu yopingasa, akuwonjezera.

Momwe imagwirira ntchito: Pali njira zingapo zomwe mungasankhire masewera olimbitsa thupi m'munsimu momwe mungafunire, kenako Chitani chilichonse mwazigawo 15 zama cardio pansipa masekondi 30, kenako masekondi 30 ampumulo. (Ngati simungathe kupereka zonse pantchito, yesani masekondi 20 ogwira ntchito ndikutsatira masekondi 40 m'malo mwake.) Yambitsaninso mwa mphindi 30.

Mufunika: Chingwe cholumphira, kettlebell, ndi ma dumbbells opepuka mpaka apakatikati, kutengera masewera olimbitsa thupi omwe mumasankha kuphatikiza mudera lanu.

Magulu Olumpha

A. Imani ndi mapazi motalikirana m'lifupi m'lifupi mapewa, manja atagwirana kutsogolo kwa chifuwa, ndi kutsika m'malo osquat.

B. Limbikirani m'mwamba, kulumpha m'mwamba momwe mungathere. Onetsetsani kuyendetsa zidendene osati zala. Mukafika, nthawi yomweyo khalani pansi. Bwerezani.

(Chikondi cholumpha squats? Onjezani kulumpha kwa bokosi pazomwe mumachita zolimbitsa thupi kuti mukweze.)

Okwera Mapiri

A. Yambani pamalo apamwamba ndi mapewa pamanja, zala zikufalikira, mapazi-m'lifupi-kupatukana, ndi kulemera kwa mipira ya mapazi. Thupi lipange mzere wowongoka kuchokera pamapewa kupita ku akakolo.

B. Kukhala ndi lathyathyathya kumbuyo ndikuyang'anitsitsa pakati pa manja, cholumikizira pakati, kwezani phazi limodzi pansi, ndikuyendetsa bondo mwachangu.

C. Bweretsani phazi kuti muyambe ndi kubwereza ndi mwendo wina. Yendetsani mwachangu mawondo oyandikira pachifuwa ngati kuthamanga.

Kuthamanga Kwambiri

A. Yambani kuyimirira phazi lakumanzere. Poyenda kamodzi kwamadzimadzi, tulukani kumanja ndikusintha kulemera kwa phazi lamanja.

B. Pamene mukusintha kulemera kwa thupi, tumizani m'chiuno kumbuyo ndikufikira mkono wakumanzere kupita pansi ndi mwendo wakumanja kumbuyo kumanzere. Pitirizani kusinthana mbali.

Mapuloteni a Wall

A. Imani moyang'anizana ndi khoma lotalikirana ndi mapazi m'lifupi mwake. Ikani manja anu pamtunda paphewa mutakankha. Tsamira mpaka thupi lili pamtunda wa digirii 45.

B. Bweretsani bondo limodzi pachifuwa poyambira, kenako sinthanitsani miyendo ngati kuti mukufuna kudutsa khoma.

Jump Rope Skips

A. Kudumphadumpha mosalekeza pamayendedwe okhazikika. Sungani masamba amapewa pansi ndi kumbuyo, chifuwa chikukwezedwa, ndikufika mofewa. Yendani chingwe ndi manja, osati manja.

(Ngati mukuphwanya thukuta pamalo okhwima, sinthanitsani chingwe chanu kuti musakhale wopanda zingwe kuti musasweke.)

Kettlebell kapena Dumbbell Swings

A. Imani ndi mapazi motalikirana m'lifupi ndi mapewa ndi kettlebell kapena dumbbell imodzi pansi pafupi phazi kutsogolo kwa zala. Kumangirira m'chiuno ndikusunga msana wosalowerera (popanda kuzungulira kumbuyo kwanu), pindani pansi ndikugwira chogwirira cha kettlebell kapena mbali imodzi ya dumbbell ndi manja onse awiri.

B. Kuti muyambe kugwedezeka, lowetsani ndikukwera kulemera kwake kumbuyo ndikukwera pakati pa miyendo. (Miyendo yanu idzawongoka pang'ono pomwepa.)

C. Kulimbitsa m'chiuno, tulutsani mpweya mwachangu ndikuyimirira mwachangu ndikusunthira kulemera kwake kufikira mulingo wamaso. Pamwamba pa gululi, pachimake ndi pamiyeso pamafunika mgwirizano.

D. Konzani zolemerazo mmbuyo ndi mmwamba pansi panu. Bwerezani.

Othandizira

A. Imani ndi mapazi kutambalala m'chiuno. Gwirani cholumikizira dzanja lililonse pafupi ndi ntchafu, mitengo ikhathamira mkati.

B. Lembani pakati, ndikumangirira mchiuno mmbuyo, kutsitsa ma dumbbells mpaka pakati pa ntchafu. Chotsatira, pendani nthawi yomweyo miyendo ndikukoka ma dumbbell mozungulira, mozungulira mozungulira mozungulira kuti mugwire zotumphukira paphewa mu kotala squat. Imani. Apa ndiye poyambira.

C. Kusunga zolimba, zigongono mmwamba, ndi chifuwa patsogolo, khalani pansi mozungulira.

D. Pansi pa squat, kanikizani zidendene pansi kuti muwongole miyendo ndikukanikiza ma dumbbells pamwamba pake. Rep imakwanira pamene miyendo ili yowongoka ndipo ma dumbbells ali molunjika pamapewa, ma biceps amapanikizidwa ndi makutu.

E. Zingwe zotsikira kumbuyo m'mapewa kwinaku zikutsikira mu squat kuti ayambirenso kutsatira.

(BTW, muthanso kuchita masewera olimbitsa thupi abwino kwambiri ndi barbell, kettlebell, kapena mpira wamankhwala.)

Single-Arm Press

A. Imani ndi mapazi kutambalala ndi mawondo ofewa. Gwirani cholumikizira kudzanja lamanja, ndi dzanja lamanja pamalo oyimilira (zigongono zimatsegukira mbali paphewa). Sungani mkono wakumanzere pambali.

B. Cholumikizira pachimake ndikutambasula dzanja lako lamanja pamwamba.

C. Pang'ono pang'ono chigongono kuti mubwererenso kuyamba. Malizitsani kukhazikitsa ndikubwereza kumanzere.

Zala Zam'manja

A. Imani moyang'anizana ndi masitepe, bokosi, kapena kettlebell. Gwerani m'malo mwake, ndikumenyetsa zala zakumanja, kenako zala zakumanzere, pamwamba pa chinthucho. Kubwereza, kusinthasintha mapazi.

Zolemba

A. Imani ndi mapazi m'lifupi m'lifupi mapewa, kulemera kwa zidendene, ndi manja kumbali.

B. Kokani m'chiuno mmbuyo, bwerani mawondo, ndikutsitsa thupi kulowa squat.

C. Ikani manja pansi kutsogolo, ndi mkati mwake, mapazi. Kuloza kulemera m'manja.

D. Lumphani mapazi mmbuyo kuti mutsike pang'onopang'ono pamipira ya mapazi pamalo a thabwa. Thupi liyenera kupanga mzere wolunjika kuchokera kumutu mpaka zidendene. Samalani kuti musalole kubwerera m'mbuyo kapena mbuyo kukwera mlengalenga.

E: (Chosankha) Khalani pansi pakukankha kapena kutsika thupi lonse mpaka pansi, kusunga pachibwenzi. Kankhirani mmwamba kuti mutulutse thupi pansi ndikubwerera papulatifomu.

F: Lumpha mapazi kuti afike kunja kwa manja.

G: Fikirani mikono pamwamba ndikudumpha mlengalenga.

H: Dziko. Nthawi yomweyo bwererani ku squat kuti mubwererenso.

(Zokhudzana: Momwe Mungapangire Burpee Kulondola Njira)

Mawondo Apamwamba

A. Imani ndi mapazi otambalala m'chiuno ndi mikono mbali. Kusunga masamba amapewa pansi ndi kumbuyo, chifuwa chakwezedwa, komanso cholimba, kwezani phazi limodzi pansi ndikuyendetsa bondo pachifuwa.

B. Bweretsani phazi kuti muyambe ndi kubwereza ndi mwendo wina. Yendetsani mwachangu mawondo oyandikira pachifuwa ngati kuthamanga.

Achinyamata

A. Imani ndi mapazi m'lifupi m'lifupi mapewa, kulemera kwa zidendene, ndi manja kumbali.

B. Kokani m'chiuno mmbuyo, bwerani mawondo, ndikutsitsa thupi kulowa squat.

C. Ikani manja pansi kutsogolo, ndi mkati mwake, mapazi. Kuloza kulemera m'manja.

D. Lumphani mapazi mmbuyo kuti mutsike pang'onopang'ono pamipira ya mapazi pamalo a thabwa. Thupi liyenera kupanga mzere wolunjika kuchokera kumutu mpaka zidendene. Samalani kuti msana usagwere m'mwamba kapena matako.

E: Pitani patsogolo kuti afike kunja kwa manja, ndikugwira malo otsika. Bwerezani.

Kusintha Kwotsatira

A. Imani ndi mapazi m'lifupi mchiuno, mawondo atapindika, ndi kulemera kosunthika m'chiuno. Chitani pachimake.

B. Kuyika chifuwa pamzere ndi mawondo, kanikizani kuchokera kumanzere ndikumenyera kumanja. Pitirizani kukankhira kuchokera kumanzere kumapazi asanu. Imani ndi kubwereza mbali inayo.

Kulumpha Jacks

A. Imani ndi mapazi pamodzi ndi mikono mmbali.

B. Lumpha mumlengalenga, kulekanitsa miyendo ndikukweza manja pamwamba. Malo okhala ndi mapazi motalikirana m'chiuno-m'lifupi, ndiye kulumpha mapazi kumbuyo ndi manja pansi mbali. Ndiwoyimira m'modzi.

Jumping Lunges

A. Yambani pamalo olumikizana ndi mwendo wakumanja kutsogolo ndipo mawondo onse atapindika pamakona a 90-degree, kuwonetsetsa kuti bondo lamanja silidutsa bondo.

B. Tsikirani pansi mainchesi 1 mpaka 2 kuti muwonjezeke, thamangitsani pansi, ndikudumphira mmwamba, kusuntha miyendo yapakati. Yendetsani mofewa pakhosi ndi mwendo wakumanzere kutsogolo. Ndiwoyimira m'modzi.

C. Kubwereza mwachangu, kusinthana miyendo nthawi iliyonse.

Onaninso za