Muli ndi Mphindi 10? Yendani!

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Kugula, kukulunga mphatso, maphwando omwe mungathe kudya: Ngati mukuganiza momwe mungasungire pulogalamu yanu yolimbitsa thupi - komanso thupi lanu --nyengo yatchuthi yomwe ikubwerayi, tili ndi yankho lachangu. Zolimbitsa thupi zathu zolimbitsa thupi mwachangu komanso zamphamvu, zopangidwira SHAPE ndi Cheré Schoffstall, woyang'anira maphunziro a National Academy of Sports Medicine ku Calabasas, Calif., adapangidwa kuti azichepetsa ma calories ndikugwira ntchito minofu ingapo nthawi imodzi, kuti muthane ndi vutoli. lowani ndikutuluka kumalo ochitira masewera olimbitsa thupi mosachedwa.

Kugwiritsa ntchito mphindi zitatu izi kwa mphindi zolimbitsa thupi kumalimbitsa mtima wanu wamtima, kupirira komanso kuchepa kwa thupi - ndikuwotcha mafuta owonjezera omwe mungadye nthawi ino ya chaka - pomwe mphamvu zinayi zimayenda ndikunyamula mwamphamvu, thupi- chosema nkhonya. Gwiritsani ntchito ndandanda yathu yamasiku asanu ya "Week-at-a-Glance" yamalangizo osavuta amomwe mungaphatikizire zonsezi ndipo tikukutsimikizirani kuti mudzakhala owonda, olimba komanso olimbikitsidwa, ngakhale moyo wanu utakhala wotanganidwa bwanji.

Pulogalamu Yolimbitsa Thupi Yothamanga

Chitani 1-3 yamapulogalamu 10 awa a cardio osachepera masiku 5 pa sabata ndipo mphamvu 4 zimayenda osachepera 2-3 pa sabata, kutsatira "Sabata Lophunzira ku-a-Glance" kuti mumve malangizo ena. Tapanga malingaliro okhudza kugwiritsa ntchito makina, koma ngati mulibe makina, mutha kusintha chilichonse chomwe mungakonde kuchita. Gwiritsani ntchito tchati cha Rate of Perceived Exertion (RPE) (kumanja) kuti muwone momwe mukulimbikira.

Konzekera Yambani kulimbitsa thupi kulikonse ndi kutentha kwa mphindi 5 pachidutswa chilichonse cha zida za mtima, chokonzedwa mwamphamvu kwambiri (RPE cha 3).

Mtima pansi Malizitsani masewera olimbitsa thupi ndi mphindi 5 zoyenda kapena kuchoka pa treadmill, kenaka tambasulani magulu anu onse akuluakulu a minofu, mukugwira ntchito iliyonse kwa masekondi a 30 popanda kugunda.

Pulogalamu yoyamba Ngati mwayamba kuchita masewera olimbitsa thupi, yambani pochita masiku 1, 2 ndi 3 sabata iliyonse pamasabata awiri oyamba. Kenako, pang'onopang'ono onjezani masiku 4 ndi 5.

Pulogalamu yapamwamba Ngati mwakhala mukuchita masewera olimbitsa thupi osachepera miyezi isanu ndi umodzi ndipo mukufuna zovuta, sankhani masiku amodzi mwa masiku asanu omwe adalembedwa mundandanda ndipo muchite kachiwiri sabata limodzimodzi masiku asanu ndi limodzi.

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