Zochita Zabwino Kwambiri za Cardio za 9 za Anthu Omwe Amada Kuthamanga

Zamkati

• Cardio yopanda makina
• 1. Lumpha chingwe
• 2. Bokosi kapena nkhonya
• 3. Calisthenics
• 4. Kusuntha matabwa
• 5. Pamwamba ponyamula amanyamula
• Cardio yamakina
• 6. Panjinga zamkati
• 7. Makina opalasa
• 8. VersaClimber (patsogolo)
• 9. Jacobs Ladder (patsogolo)

Kuthamanga ndi njira yosavuta, yolimbitsira thupi yolimbitsa thupi yomwe imakupatsani maubwino osiyanasiyana, kulimbitsa malo anu kuti mukhale osangalala.

Koma ngakhale omvera avomereza kuti kuthamanga ndi kovuta. Zimatengera kulimbitsa thupi pang'ono kuti muthamange kwakanthawi kopitilira mphindi zochepa. Zitha kukhala zoyipa mthupi, makamaka kwa omwe ali ndi phazi, akakolo, kapena mawondo. Kuthamanganso kumatha kukhala kokoka kwamalingaliro, makamaka ngati mumathamangira m'malo omwewo pafupipafupi.

Mwamwayi, kuthamanga ndi imodzi mwanjira zingapo zomwe zimapezeka kwa iwo omwe akufuna kuchita masewera olimbitsa thupi. Ngakhale kuthamanga kumadziwika komanso kuli ponseponse, pali njira zambiri zomwe zingapangitse mtima wanu kupopa komanso magazi anu akuyenda osagundana ndi ziwalo kapena ziwalo zanu.

Tagawanitsa mndandanda wa zochitika zosagwira mtima za cardio m'magawo awiri. Zosuntha pamndandanda woyamba zimangofunika kulemera kwanu kokha komanso chida chimodzi. Kuyenda pamndandanda wachiwiri kumafuna makina apadera.

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Cardio yopanda makina

Simukusowa mwayi wochita masewera olimbitsa thupi ndi makina ochepetsa kuti mupeze masewera olimbitsa thupi. Monga kuthamanga, mutha kuchita izi ndi thupi lanu kapena chida china chilichonse, ngati chingwe kapena kettlebell.

1. Lumpha chingwe

Chingwe cholumpha ndichosavuta komanso chosavuta. Mutha kuzichita kulikonse ndi malo okwanira kuti mutsegule chingwe. Zimathandizanso kwambiri: Kafukufuku akuwonetsa kuti pulogalamu yolumpha zingwe yamphindi 10 ndiyothandiza kwambiri monganso mphindi 30 zothamangirana.

Malangizo:

• Sungani zigongono zanu mozungulira komanso zolimba kuti musasunthike kwinaku mukudumpha.
• Mukakhala omasuka, onjezani kusiyanasiyana monga kudumpha kuchokera mbali ndi mbali kapena kusinthitsa phazi lanu lililonse.

2. Bokosi kapena nkhonya

Simufunikanso kulowa mphete kapena kutuluka m'nyumba mwanu kuti mukachite masewera olimbitsa thupi a nkhonya. Mwa kuphatikiza mitundu ingapo ya kukankha, nkhonya, ndi kusunthira, mutha kuphunzitsa matupi anu apakati komanso otsika ndi otsika ndikutulutsa mtima wanu.

Malangizo:

• Gwiritsani ntchito ma jabs, mitanda, ndi mateche kuti mupange zolimbitsa thupi zanu, kapena kutsatira pulogalamu ya pa intaneti.
• Kuti mupeze zovuta zina, yesani kukhala ndi zopepuka kapena kugwiritsa ntchito zolemera zamakolo kuti muwonjezere kukana.

3. Calisthenics

Ma calisthenics ndi mayendedwe olimba thupi okhala ndi zida zazing'ono zomwe zimakuthandizani kuti mukhale olimba komanso kuti mukhale olimba pamtima. Mutha kuchita machitidwe a calisthenics mwachangu kulikonse, kuchokera kuofesi kupita kuchipinda chanu chochezera. Mutha kusinthanso mosavuta kuchuluka kwa ntchito zomwe mukuchita kuti mukwaniritse zenera lomwe mwapatsidwa kuti mugwire ntchito.

Malangizo:

• Kuti musunthire kosiyanasiyana, yang'anani paki yakunja kapena malo ochitira masewera olimbitsa thupi omwe ali ndi zida za calisthenic, monga mipiringidzo yofananira ndi mphete.
• Ngati mukukonzekera kulimbitsa thupi kwathunthu, onjezerani mayendedwe apamwamba komanso otsika-thupi kuti musinthe bwino minofu.

4. Kusuntha matabwa

Kuika mapulani ndi njira yabwino yolimbitsira mphamvu komanso kupirira. Mukaphatikiza thabwa lachikhalidwe ndi mtundu uliwonse wamayendedwe, zimakulitsa kuvutikako ndikuwonjezera kugunda kwa mtima wanu potenga ziwalo zina za thupi. Zosiyanasiyana zodziwika bwino zimaphatikizapo kukwawa kwa asitikali, kukwera mapiri, ndi thabwa.

Malangizo:

• Mukamalumikiza, nthawi zonse khalani kumbuyo, ndikuwonetsani chidwi chanu kuti mukhale okhazikika.
• Pazovuta zina, phatikizani zotsekera, zotsekemera, kapena matawulo kuti muchepetse kusamvana pansi pa mapazi ndi manja anu.

5. Pamwamba ponyamula amanyamula

Zonyamula zonyamula (zomwe zimadziwikanso kuti kuyenda kwa alimi) ndizofanana ndi momwe zimamvekera: Nyamula china cholemera - kettlebell, barbell, kapena dumbbell - kenako ndikunyamula nacho. Mutha kunyamula zolemera m'manja onse awiri kapena imodzi kamodzi. Zochita izi ndizosavuta momwe zingathandizire. Osati kokha kuti adzakulitsa kugunda kwa mtima wanu, adzamanga nyonga yamphamvu m'manja mwanu ndi pachimake.

Malangizo:

• Sankhani zolemetsa zomwe ndizovuta koma osati zovuta kwambiri, makamaka ngati mukuchita masewera olimbitsa thupi mutanyamula. Yendani mwachangu kuti mtima wanu ukwere.
• Ngati mwatsopano kunyamula zonyamula, yesani kuyenda koyambira kwa mlimi. Gwirani cholemera pambali panu m'manja, makamaka dumbbell kapena kettlebell, ndikuyenda mozungulira.
• Muthanso kusankha kunyamula manja anu molunjika pamapewa anu m'malo molemera pambali panu.

Cardio yamakina

6. Panjinga zamkati

Mutha kupeza kalasi yanjinga zamkati pafupifupi pafupifupi masewera aliwonse ochitira masewera olimbitsa thupi, koma simukusowa gulu lochita masewera olimbitsa thupi. Mwa kusintha magwiridwe antchito ndikuphatikiza kuyimirira mpaka kukhala, mutha kuwongolera zovuta komanso kuthamanga kwaulendo wanu.

Malangizo:

• Kuti mumve zambiri, sinthani kutalika kwa mpando wanu mpaka m'chiuno mwanu.
• Oyendetsa kwambiri angafune kugwiritsa ntchito nsapato zapanjinga. Amalumikiza molunjika pamiyendo yamanjinga ndikupereka mayendedwe olondola, oyendetsa bwino mwendo.

7. Makina opalasa

Kupalasa ndi ntchito ina yabwino ya cardio yomwe imagwiritsa ntchito minofu pafupifupi gawo lililonse la thupi lanu, kuphatikiza pakati panu, kumbuyo, miyendo, ndi mikono. Njira yoyenera imakhala ndi mwayi wophunzirira pang'ono, koma kupalasa mwamphamvu kwambiri kumakweza kugunda kwa mtima wanu, kukupatsani kulimbitsa thupi koyenera, koyenera.

Malangizo:

• Mphamvu zambiri pakamenyedwe kalikonse ziyenera kupangidwa ndi miyendo yanu. Osasaka m'chiuno mwako kuti ugwiritse ntchito mikono yako.
• Sungani msana wanu molunjika. Kumbukirani kubweretsa mapewa anu pamwamba pa sitiroko.

8. VersaClimber (patsogolo)

Pang'ono pofika posachedwa, VersaClimber ndi makina okwera kwambiri omwe akhala akuzungulira kuyambira 1981 koma posachedwapa adapeza kutchuka.

Sanabwereko kumalo aliwonse ochitira masewera olimbitsa thupi, koma situdiyo ya VersaClimber ikupezeka m'mizinda yayikulu ngati Los Angeles ndi Miami. Ngati mukufuna zovuta ndipo mutha kugwiritsa ntchito imodzi, pali makina ochepa olimbirako omwe mungachite nawo masewera olimbitsa thupi.

Malangizo:

• Gwiritsani ntchito zikwapu zazitali komanso zazifupi kuti musinthe kukwera kwanu.
• Kusunga liwiro losalala, mosasunthika ndikofunikira kuposa kuchita mwachangu.

9. Jacobs Ladder (patsogolo)

Amatchulidwa ndi makwerero a m'Baibulo akumwamba, koma miniti kapena ziwiri zokha pamakina athunthu amtunduwu adzakumvani kutali ndi paradaiso.

Kuyenda kwa Jacobs Ladder kumatha kukhala kovuta poyamba, koma mukazolowera kukwera kwake, mupeza kuti makina akhoza kukupatsani masewera olimbitsa thupi kwambiri: mphindi 10 kapena 15 pachinthu ichi ndizofunikira kuti mupseke bwino .

Osati masewera olimbitsa thupi aliwonse omwe adzakhala ndi imodzi mwa makinawa, onetsetsani kuti mwayimbira foni patsogolo ndikufunsani.

Malangizo:

• Gwirani ma handrails ngati ndi nthawi yanu yoyamba pamakina. Miyendo yanu ikazolowera mayendedwe, gwiritsani ntchito mikono yanu kuti mutenge matabwa pamene akuyenda.
• Kuti muchite masewera olimbitsa thupi ovuta kwambiri, chitani "ma sprint" a masekondi 10 mpaka 15 ndi 80% ya kuyesayesa kokwanira ndikutsatiridwa ndi gawo lofanana la 40 mpaka 50% ya khama.

A Raj Chander ndi mlangizi komanso wolemba pawokha pawokha wotsatsa pa digito, kulimbitsa thupi, komanso masewera. Amathandizira mabizinesi kukonzekera, kupanga, ndi kugawa zomwe zimapangitsa kutsogolera. Raj amakhala ku Washington, D.C., komwe amasangalala ndi masewera olimbitsa basketball komanso mphamvu mu nthawi yake yaulere. Tsatirani iye pa Twitter.