Maximum cardio

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Ngati mwakhala mukutsata pulogalamu yathu ya cardio kwa miyezi iwiri yapitayi, muli ndi mafungulo owotcha ma calories ambiri osachita khama. M'magawo a Epulo ndi Meyi a pulogalamu yopita patsogolo yopangidwa ndi Tom Wells, P.E.D.F.S.M.M, mudamanga malo owotchera mafuta ndikuwonjezera mphamvu yanu yamphamvu ndi mtima (motero, kuthekera kwanu kwakalori) ndimapulani athu okha olimbikira. Mumapanganso zochitika zanu zothamangitsa ndikuwonjezera kosavuta kwa kuchuluka kwa zochitika za tsiku ndi tsiku zomwe mumachita - kuwotcha mafuta owonjezera pafupifupi 850 sabata iliyonse osagwira ntchito.

Mwezi uno, mupanga kusintha kwina kosawoneka bwino muzochita zanu zolimbitsa thupi kuti mukhale ndi zotulukapo zazikulu, kuyang'ana kwambiri kulimbikitsa kupirira ndi kutsika kwamphamvu kwa thupi kuti muwotche ma calorie okwera kwambiri komanso kulimbikira kocheperako. Mudzapitilizabe kuchita zochitika zatsiku ndi tsiku, ndikubwezeretsanso mayendedwe omwe nthawi yabwino ya imelo, kuyendetsa pagalimoto komanso ochapira kutsuka mbale yakuberani. Ndikukankhira kwanu komaliza, chifukwa chake pitani mwezi umodzi wowonjezera mphamvu, kulimbikitsa mphamvu, kutentha kwakukulu kwa kalori.

PHUNZIRO

Momwe imagwirira ntchito

Monga m'miyezi iwiri yapitayi, mudzachita mitundu itatu yolimbitsa thupi mu pulogalamuyi, yotengedwa kuchokera ku ndondomeko yopita patsogolo ya "kachitidwe kachitidwe" koyambika ndi katswiri wolimbitsa thupi Jack Daniels, Ph.D. Dongosololi likufotokozedwa mu Cardio Calendar ndi Workout Key pamasamba otsatirawa. (Zindikirani: Ngati munaphonya miyezi iwiri yapitayi, chonde malizitsani mapulani awiriwa musanapitirire ku iyi.*) Pa masewera olimbitsa thupi aliwonse, yesani kuthamanga kapena kuyenda panja, kusambira kapena kugwiritsa ntchito zida zolimbitsa thupi (ikani makina pamanja kuti muthe. sintha mwamphamvu). Mudzakhala ndi tsiku limodzi lopuma sabata iliyonse, kuphatikiza masiku a Moyo (S) omwe mudzawotcha ma calories ndi zochita za tsiku ndi tsiku.

Konzekera

Yambani masewera olimbitsa thupi ndi mphindi 5-10 zolimbitsa thupi zopepuka, monga kuyenda kosavuta, mwachangu.

Mtima pansi

Onetsetsani kuti mwatsiriza kulimbitsa thupi kulikonse ndi gawo lotambasula. Tambasulani magulu anu akulu akulu, mutanyamula gawo lililonse kwa masekondi 15-30 osapumira.

Zosankha zoyambira

Ngati mukuvutika kuchita zolimbitsa thupi kwambiri pa Endurance Booster ndi masiku a Power Blaster, tsitsani RPE (onani tchati pansipa) pa kulimbitsa thupi kulikonse ndi mfundo imodzi; kuchepetsa kutalika kwa nthawi zogwirira ntchito; kapena, onjezani kutalika kwa nthawi zotsalira.

Njira yotsogola

Onjezerani nthawi imodzi kapena ziwiri kuntchito yanu ya Power Blaster, ndikuchita mphindi 2-4 pa RPE 8-9 komanso mphindi zochepa pa RPE 5-6.

Mphamvu

Chitani magawo awiri amphamvu zathupi pa sabata pamasiku awiri omwe mumachita masewera olimbitsa thupi, monga tafotokozera mu "Supersculpt Thupi Lanu." Onjezani KULUMIKIZANA KWA INline

MITU YA NKHANI YOZINDIKIRA (RPE)

Gwiritsani ntchito sikelo ya RPE kuti muyerekeze kulimba kwa gawo lanu lolimbitsa thupi. Umu ndi momwe magulu anayiwo amafotokozedwera.

RPE 3-4 Yosavuta kuwongolera; muyenera kukhalabe mulingo uwu ndikupitiriza kukambirana molimbika pang'ono.

RPE 5-6 Pakati; mutha kupitiliza mulingo uwu ndikukambirana ndi kuyesetsa.

RPE 7-8 Zovuta; kusunga mlingo uwu ndi kukambirana kumafuna khama ndithu.

RPE 8-9 Khama lalikulu; simungathe kusunga mulingo uwu kwa mphindi zopitilira 3-4; zone osalankhula.

KALENDA YA CARDIO

June 1: MOYO

Juni 2: MPHAMVU YA MPHAMVU

Juni 3: KUKHALA NDI MOYO

June 4: ZOYENERA

Juni 5: WOMANGIRA BASE

June 6: MOYO

June 7: MOYO WABWINO

June 8: PERURANCE BOOSTER

June 9: MOYO

Juni 10: MPHAMVU YA MPHAMVU

Juni 11: ZOCHITIKA

June 12: ZOYENERA

Juni 13: BASE WOMANGIRA

June 14: MOYO

June 15: POWER BLAST

June 16: MOYO

Juni 17: BASE WOMANGIRA

June 18: MOYO

June 19: POWER BLAST

June 20: MOYO

Juni 21: KUCHITSA

June 22: PERURANCE BOOSTER

June 23: MOYO

June 24: POWER BLAST

June 25: MOYO

Juni 26: KUCHITSA

Juni 27: BASE WOMANGIRA

June 28: MOYO

June 29: POWER BLAST

Juni 30: ZOCHITIKA

KHIYI YOPHUNZITSA

WOMANGIRA BASE

Masiku ano, tenthetsani zopatsa mphamvu zambiri mukugwira ntchito yokhazikika kuti mupange malo olimba a aerobic. Chitani mphindi 35-45 zothamanga, kuyenda, kupondaponda kapena mtundu wina uliwonse wopitilira RPE 5-6 (onani tchati cha RPE pansipa). Ma calories amatenthedwa: 300-385 * *

KUPIRIRA KULIMBITSA

Lero, chitani ntchito zazitali kwambiri, kukulitsa kuthekera kwanu kuti mukhale ndi gawo lovuta kwambiri lochita masewera olimbitsa thupi kuti muthe kuwotcha mafuta ambiri mukamagwira ntchito molimbika. Chitani maulendo awiri a mphindi 10 pa RPE 7-8, olekanitsidwa ndi mphindi imodzi ya "kugwira ntchito" kuchira (kutanthauza kuti ndizovuta) pa RPE 5-6, pakuchita masewera olimbitsa thupi kwa mphindi 21. Ma calories adawotchedwa: 270

MPHAMVU BLAST

Kugogomezera kwa mwezi uno ndikukulitsa mphamvu zanu zolimbitsa thupi komanso kulimbitsa thupi lanu. Nthawi zina 2- mpaka 4-minute intervals pa RPE 8-9 ndi "ntchito" kuchira nthawi yofanana pa RPE 5-6 kwa okwana kulimbitsa thupi nthawi 30 mphindi. Ma calories anawotchedwa: 340

KANJI WA MOYO

Lero, chitani zonse zolimbitsa thupi zanu monga machitidwe amoyo wanu. Mwezi watha, mudayesa masitepe 11,000 patsiku; mwezi uno, kuwombera masitepe 12,000 patsiku. Malingaliro ena momwe mungachitire: Sambani galimoto yanu, yendani kokadya nkhomaliro ndi anzanu ogwira nawo ntchito, konzani mipando yanu. (Kuti mumve zambiri, onani mapulani a Cardio a Epulo ndi Meyi. * * Kuti muwone momwe mukuyendera, gwiritsani ntchito pedometer kapena lembani zochitika. (Nthawi iliyonse mukamagwira ntchito mphindi 5, dzifunseni mfundo. Konzekerani kupeza mfundo pafupifupi 24 tsiku lililonse pa Moyo wanu.) Ma calories anawotchedwa: 325

**Kuyerekeza kwa kalori kumatengera mkazi wolemera mapaundi 140.

Onani chida chathu Chotenthetsera Ma calories kuti mudziwe momwe mukuchitira pazakudya zanu zathanzi komanso dongosolo lolimba!

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