Cardio Component

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Mayendedwe

Yambitsani gawo lililonse lolimbitsa thupi ndi mphindi 20 za cardio, ndikusankha pamasewera otsatirawa. Yesetsani kusiyanitsa zochita zanu, komanso kulimba kwanu, pafupipafupi kuti muteteze mapiri ndikusungabe zinthu zosangalatsa.Mwachitsanzo, onjezerani nthawi yayitali 1-2 (onani zitsanzo pansipa) sabata (koma osapitilira 2). Mwina mutha kuyenda kapena kuyendetsa Lolemba, kuchita masewera olimbitsa thupi Lachitatu ndikuyesera pulogalamu yamapiri pa mphunzitsi wa elliptical Lachisanu.

Kutenthetsa / Kuzizira-Kutsika Onetsetsani kuti muyambe pang'onopang'ono kwa mphindi 3-5 zoyambirira musanawonjezere mphamvu, ndipo nthawi zonse muchepetse mphamvu yanu kwa mphindi 2-3 musanayambe kusuntha mphamvu.

Cardio Option 1

Sankhani makina anu

Khazikika Konzani makina aliwonse a cardio (monga treadmill, stair climber kapena elliptical trainer) kuti azitha kupanga, ndipo mutangotha ​​pang'ono, gwirani ntchito mwamphamvu (muyenera kuyankhula m'mawu amfupi mukamachita masewera olimbitsa thupi) mpaka mutamaliza Mphindi 20 okwana.

Nthawi Mutha kusankhanso mbiri yamapiri pamakina aliwonse omwe ali pamwambapa kuti muwotche pang'ono calorie.

Kutentha kwakanthawi kwama mphindi 20: 100-180 *

Cardio Option 2

Tulutsani kunja

Khazikika Mangani nsapato zanu ndikumenya msewuwu kwa mphindi 20 mukuyenda mwamphamvu kapena kuthamanga (muyenera kuyankhula m'mawu amfupi mukamachita masewera olimbitsa thupi). Musaiwale kuyamba ndi mphindi zochepa mosavuta.

Nthawi Muthanso kusintha mphindi 1-2 zoyenda (kapena kuyenda mwachangu) ndi mphindi 3-4 zoyenda mwachangu kuti muwotche pang'ono.

Kuwotcha kwa calorie kwa mphindi 20: 106-140

Cardio Option 3

Pezani gulu Ngati mukufuna kuchita nawo masewera olimbitsa thupi kapena mukufuna kukhala ndi malangizo owonjezera, pitani ku kalasi, monga ma aerobics a hi- kapena otsika, sitepe, masewera a nkhonya kapena kupota. Ngati mungakonde kuchita masewera olimbitsa thupi kunyumba, yesani kanema wa ma aerobics. Ngakhale "The Cellulite Solution Workout" imangofunika kuti muchite mphindi 20 za cardio, mudzawona zotsatira zachangu ngati mungapange gawo lalitali.

Kuwotcha kwa calorie kwa mphindi 20: 130-178

* Malingaliro a kalori amatengera mkazi wa mapaundi 145.

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