Kwezani Mapulani Anu a Metabolism

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Dongosolo la Maximize-Your-Metabolism

wkonzekereratu

Yambani kulimbitsa thupi ndi kulimbitsa thupi ndi mphindi 5-10 za cardio yosavuta.

Ndandanda yamphamvu

Chitani masewera olimbitsa thupi katatu pa sabata, kutenga tsiku limodzi pakati pa aliyense.

Khazikitsani, kuyankha ndikuwongolera malangizo

LEVEL 1 Ngati mwakhala mukuphunzitsa zolemetsa kwa miyezi yosakwana itatu, chitani 1-2 seti za 10-15 reps pa mayendedwe asanu aliwonse motsatana. Wonjezerani kukana ndi 10 peresenti mukamachita masewera 4 kapena 5. Pambuyo pa masabata 4, pitani ku malangizo a Level 2, ndikuwonjezera zomwe mwachita mutakulitsa kukana kwanu kawiri.

MLAMULO 2 Ngati mwakhala mukuchita masewera olimbitsa thupi mosalekeza kwa miyezi itatu kapena kupitilira apo, chitani magawo 2-3 a mayendedwe 8-10 pakasunthidwe kali konse. Wonjezerani kukana ndi 10 peresenti mukamaliza masewera olimbitsa thupi anayi. Pambuyo pa masabata 4, onjezerani zowonjezera.

Kwa abs yanu Mukamaliza kulimbitsa thupi kulikonse, chitani 2 seti (15 reps iliyonse) ya njinga kapena kusuntha kwina kulikonse komwe mungafune.

Mtima pansi Malizitsani mphamvu zonse ndi masewera olimbitsa thupi a cardio ndi ma static stretches kwa minofu yonse yayikulu, ndikugwira mtunda uliwonse kwa masekondi 15-30 osagunda.

Kulimbitsa Thupi La Fatio

Gwiritsani ntchito kalendala iyi ya cardio mlungu uliwonse kuti muchepetse kagayidwe kanu ndikuwunika momwe mukuyendera. Chitani masewera olimbitsa thupi omwe mukufuna, ndipo yesani kuchuluka kwanu pogwiritsa ntchito Tchati cha Kuzindikira Kuyeserera (RPE) pansipa. Musaiwale kutentha ndi kutentha malinga ndi "The Maximize-Your-Metabolism Plan" pamwambapa.

Sabata 1 Sabata ino, chitani masewera olimbitsa thupi a 3 osasunthika (aka even-paced), kuyambira mphindi 20 mpaka 45 kutalika. Tsimikizirani kulimba kwanu kutengera kutalika kwa masewera olimbitsa thupi. (20-29 mphindi: RPE = 6; 30-45 mphindi: RPE = 5)

Sabata 2 Sabata ino, yesani zolimbitsa thupi ziwiri molingana ndi malangizo a Sabata 1, ndi gawo limodzi lolimbitsa thupi. Pakuchita masewera olimbitsa thupi, chitani mphindi imodzi pa RPE 7 (chitsanzo: kuthamanga mofulumira), kenako bwererani kwa mphindi zitatu pa RPE 4-5 (mwachitsanzo: kuyenda mofulumira); kubwereza nthawi 5-6. (Nthawi yonse yolimbitsa thupi: Mphindi 20-24, osaphatikiza kutentha ndi kuzizira)

Sabata 3 Chitani masewera olimbitsa thupi amodzi okhazikika komanso magwiridwe antchito awiri, malinga ndi malangizo a Masabata 1 ndi 2.

Sabata 4 Chitani masewera olimbitsa thupi amodzi komanso nthawi ziwiri zolimbitsa thupi. Chitani masewera olimbitsa thupi amodzi motsatira malangizo a Sabata 2. Pazolimbitsa thupi zina, chitani mphindi imodzi pa RPE 7-8 ndi mphindi 2 zakuchira pa RPE 4-5; kubwereza nthawi 7-8. (Nthawi yonse yolimbitsa thupi: 21-24 mphindi, osaphatikizapo kutentha ndi kuzizira)

Pambuyo pa masabata anayi Pitirizani kusakaniza magwiridwe antchito mosasunthika kwamphamvu mosiyanasiyana komanso nthawi yayitali katatu pamlungu. Mukakhala okonzeka, onjezerani tsiku lina lokhazikika pa RPE 6.

Mlingo Wogwira Ntchito Mwakhama (RPE)

RPE 1-2 Zosavuta kwambiri; mukhoza kulankhula popanda khama.

Chithunzi cha RPE3 Zosavuta; mungathe kukambirana popanda kuyesetsa.

RPE 4 Zosavuta; mukhoza kulankhula momasuka popanda khama.

RPE 5 Wapakati; kukambirana kumafuna khama.

RPE 6 Kulimbitsa pang'ono; kukambirana kumafuna khama.

RPE 7 Zovuta; kukambirana kumafuna khama lalikulu.

RPE 8 Zovuta kwambiri; kukambirana kumafuna khama kwambiri.

RPE 9-10 Malo osayankhula

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