Mndandanda wa Mitundu 14 Yazomwe Mungachite Kuti Muzisuntha

Zamkati

• Chifukwa Chiyani Mukusowa Mtima Poyamba?
• Zosankha Zanu Zolimbitsa Thupi
• 1. Lumpha Chingwe
• 2. Kuvina
• 3. Masewera Olinganizidwa
• 4. Kuyenda Mphamvu
• 5. Kusambira
• 6. Boxing
• 7. Kupondaponda mafuta
• 8. Kupalasa njinga
• 9. Kukwera mapiri
• 10. Kupalasa bwato
• 11. Hula-Hooping
• 12. Kuyenda
• 13. Kudumpha Jacks
• 14. Masitepe
• Chotengera

Timaphatikizapo zinthu zomwe timaganiza kuti ndizothandiza kwa owerenga athu. Ngati mutagula maulalo omwe ali patsamba lino, titha kupeza ndalama zochepa. Nayi njira yathu.

Anthu ambiri akaganiza zolimbitsa thupi (cardio) zolimbitsa thupi, zochitika zoyambirira zomwe zimabwera m'maganizo ndikuyenda, kupalasa njinga, kapena kusambira.

Inde, izi ndi njira zabwino zakuti mtima wanu ukwere, koma si onse omwe amasangalala nazo. Cardio iyenera kukhala gawo lofunikira pamoyo wanu wathanzi. Mwamwayi, palibe njira "yofanana".

Ngati mukuyang'ana kuti muphatikize Cardio yochulukirapo pochita masewera olimbitsa thupi, musachite mantha ndi othamanga othamanga omwe mumawawona oyandikana nawo. Kulimbitsa thupi koyenera mtima sikuyenera kuphatikizira kuthera maola ambiri pa chopondapo. Pali njira zambiri zosangalatsa komanso zopangitsira kuti cardio yanu ilowe ndikusangalala nayo.

Chifukwa Chiyani Mukusowa Mtima Poyamba?

Cardio amatanthauzidwa ngati mtundu uliwonse wa zolimbitsa thupi zomwe zimapangitsa kuti mtima wanu uzigunda bwino ndikukhalitsa kwa nthawi yayitali. Makina anu opumira amayamba kugwira ntchito molimbika mukayamba kupuma mwachangu komanso mozama. Mitsempha yanu yamagazi idzawonjezeka kuti ibweretse mpweya wochuluka ku minofu yanu, ndipo thupi lanu lidzatulutsa mankhwala opha ululu achilengedwe (endorphins).

Phindu lakuthupi ndi lamaganizidwe amtunduwu lochita masewera olimbitsa thupi limawoneka ngati losatha.

• Sinthani kulemera kwanu: Tikunena kuti pali umboni wambiri wasayansi woti mphindi 150 zamagetsi zolimbitsa thupi pamlungu zidzakuthandizani kuti muchepetse kunenepa kwanu pakapita nthawi.
• Pewani matenda amtima: Kafukufuku wasonyeza kuti kuwonjezeka kwa mtima wanu ndimachita masewera olimbitsa thupi a Cardio kungateteze matenda amtima, omwe amafalitsa anthu padziko lonse lapansi mu 2012.
• Kusintha kwamaganizidwe: Mwina sizodabwitsa kwa inu, koma kafukufuku amathandizira gawo lomwe masewera olimbitsa thupi amasewera pakusintha mtima wanu ndikuwonjezera chisangalalo chanu. Cardio amalimbikitsa kupanga mankhwala otsekemera otchedwa endorphins.
• Khalani ndi moyo wautali: Chipatala cha Mayo chikusonyeza kuti anthu omwe amachita masewera olimbitsa thupi amakhala ndi moyo wawutali./li>

Zosankha Zanu Zolimbitsa Thupi

Ganizirani kunja kwa bokosilo ndikuyesa china chatsopano ndi zosankha zosangalatsa za cardio. Chinsinsi chotsatira ndondomeko iliyonse yophunzitsira bwino ndikupeza zochitika zomwe mumakonda.

Mukapeza masewera olimbitsa thupi omwe mumawakonda, mudzakhala osangalala kwambiri kotero kuti mudzakumbutsidwa kuti mukukulitsanso thanzi lanu!

1. Lumpha Chingwe

Mwayi wake, simudadumphe chingwe kuyambira nthawi yopuma ya 4. Ngati ndi choncho, pitani mukadzipezere chingwe cholumpha lero! Mtundu uwu wa cardio ukhoza kuchitika kulikonse. Tsegulani playlist yomwe mumakonda ndikudumphira kumenyedwe. Kuponyera chingwe chanu cholowa mchikwama, sutikesi, kapena thumba la ndalama kumakuthandizani kulimbitsa thupi lanu mphindi 150 pamlungu mukakhala ndi nthawi yopuma.

2. Kuvina

Kaya mukuganiza kuti muli ndi mapazi awiri kumanzere, kuvina ndi njira yabwino yopumira nthunzi kwinaku mukupatsanso mtima wanu. Mutha kuganiza kuti kuvina kumangokhala m'makalasi a Zumba, koma chomwe chikukulepheretsani kungovina mozungulira chipinda chanu? Sungani nyimbozo ndikudzivina mopusa.

3. Masewera Olinganizidwa

Simungadziganize nokha ngati "masewera," koma pali mipikisano yamasewera achikulire kunja uko yodzaza ndi anthu monga inu - anthu omwe amafuna kusangalala ndikukhala athanzi. Lowani mpira, mbendera, basketball, kapena chilichonse chomwe chikukuyenerani. Kuthamanga kuzungulira bwalo kapena khothi kumatsimikiziridwa kuti kumakulitsa kugunda kwa mtima wanu. Fufuzani mdera lanu ngati mulibe mpikisano wampikisano. Mwinanso mungapange mnzanu watsopano pamene inu muli pa izo!

4. Kuyenda Mphamvu

Simusowa kuti muwoneke ngati m'modzi mwa oyenda mwamphamvuwa kuti mupeze zabwino zamtunduwu wa cardio. Pitani panja (kapena gwiritsitsani chopondapo ngati nyengo ili yoipa) ndipo yambani kuyenda.

5. Kusambira

Mtundu wotsika kwambiri wa cardio ndi njira yabwino yolimbikitsira mtima wanu poteteza malo anu. Ngati mulibe chidaliro chonse pamaluso anu osambira, tengani kickboard ndikuchita zochepa pang'ono. Izi sizingogwirizira miyendo yanu yokha, komanso abs yanu, inunso.

6. Boxing

Sitingakhale tonse Rocky Balboa, koma aliyense atha kugwiritsa ntchito nkhonya kuti akhale wathanzi. Bokosi la mphindi 30 lingakuthandizeni kuwotcha mpaka ma calories 400.

7. Kupondaponda mafuta

Ngati muli ndi trampoline yayikulu, yamasamba kumbuyo kwanu, ndizabwino. Kulumpha ndikusewera sizabwino kwa inu, komanso zosangalatsa!

Ngati mulibe trampoline yayikulu, musadziwerengere nokha. Mutha kupeza trampoline yaying'ono kuti musunge m'nyumba yanu. Kuyika nyimbo zomwe mumakonda komanso kuthamanga kapena kubwereka m'malo kumathandizanso.

8. Kupalasa njinga

Pali njira zambiri zothetsera mtundu uwu wamtima tsiku lanu. Sinthani galimoto yanu pa njinga ulendo wanu wotsatira ku golosale. Sinthani ndi kutsitsa chopondera cha njinga yoyimilira paulendo wanu wotsatira wopita kumalo ochitira masewera olimbitsa thupi. Lumani chipolopolo ndikuyesera situdiyo yapanyumba yomwe mwakhala mukuyang'ana kwa miyezi isanu ndi umodzi yapitayo, kapena mugule mphunzitsi kuti muthe kukwera njinga yamsewu mnyumba yanu kapena garaja.

9. Kukwera mapiri

Mukukonda kunja? Kuyenda mtunda wautali kungakhale tikiti yokhayo yomwe ingakulitsire thanzi lanu. Kutuluka panja sikungowonjezera kulimba mtima kwamtima, komanso kulimbitsa mtima wanu.

10. Kupalasa bwato

Ganizirani kuti makina opalasa ndi okhawo omwe akufuna ma biceps? Ganiziraninso! Kulimbikira kupalasa masewera olimbitsa thupi kumatha kukupatsani mphamvu zowonjezerapo, komanso kulimbitsa thupi lanu komanso minofu yanu yam'mbuyo. Ngati simunayeserepo, dzitsimikizireni zatsopano.

11. Hula-Hooping

Zachidziwikire, mwina simunachite izi kuyambira phwando la kubadwa kwa ana omaliza komwe mudapitako, koma bwanji? Kusunthira m'chiuno mwako kumakulitsa kugunda kwa mtima wako ndikusintha mphamvu yako yapakati. Ndipo osadandaula - amawapanga m'masamba akuluakulu.

12. Kuyenda

Mutha kukhala mukudabwa ngati kuyenda kumawerengera ngati masewera olimbitsa thupi. Kumene! Awa ndi malo oyambira kwa anthu omwe angoyamba kumene kuchita masewera olimbitsa thupi. Ngakhale kuyenda kwa mphindi 10 kumatha kukufikitsani panjira yopita ku thanzi la mtima. Ochita masewera olimbitsa thupi amapindulanso nawo.

13. Kudumpha Jacks

Ngati simunachite izi kuyambira kalasi yasekondale yochitira masewera olimbitsa thupi, mukuphonya! Ntchito yopanda zida izi imatha kugunda mtima wanu nthawi yomweyo. Kuphatikiza apo, ndizosavuta kuchita kulikonse. Yambani kudumpha chinthu choyamba m'mawa, mukafuna kupumula pa desiki yanu, kapena mukadikirira chakudya chamadzulo chanu kuti mutsirize kuphika.

14. Masitepe

Masitepe okwera ndi njira yabwino yopangitsa mtima wanu kupopa komanso thukuta. Pezani paki yokhala ndi masitepe akulu, kapena masitepe oyandikira pafupi. Kukwera kulikonse kudzachita. Ndipo ngati mukufuna kukhala m'nyumba, Stairmaster ndi mnzanu.

Chotengera

Palibe kutsutsana kuti kuchita masewera olimbitsa thupi ndi gawo lofunikira m'moyo wautali komanso wathanzi. Koma sizitanthauza kuti ndikosavuta kupanga cardio chizolowezi chokhazikika. Ingokumbukirani kuti ngati mungakhale otseguka ndikupanga luso, pali njira zambiri zomwe zingalimbikitsire mtima wanu. Simuyenera kumva kuti ndinu womangika popondaponda mapepala.

Gawo lofunikira kwambiri pazochita zilizonse zolimbitsa thupi ndikupeza zomwe mumakonda. Muli ndi mwayi wokhala ndi chizolowezi ngati ndichinthu chomwe mumakonda. Chifukwa chake yesani, yesani zinthu zatsopano, ndikuwona momwe mungakondwerere ndi thukuta.