Beka phansi umagazini bese uqala ukusebenza
Uma uzama ukushisa ama-khalori bese ulahlekelwa isisindo usebenzisa imishini ye-cardio, sinenkinga kuwe: Beka phansi umagazini, vala ithelevishini, thatha ithawula ekuboniseni kwakho bese ulokhu ubheka iwashi lakho. Kulungile, ungagcina i-iPod noma i-MP3 player, kodwa konke okunye kufanele kuhambe. Kungani izinyathelo ezinkulu? Uma ungayinaki , kungenzeka ukuthi awusebenzi kanzima njengoba ucabanga.
3 Ukusebenza Kwe-Cardio Okushisa Amakholori Angaphezulu
Akukho lutho olubi ngokuhlelwa ngezikhathi ezithile lapho usebenza, kodwa uma wenza njalo ngaso sonke isikhathi, kulula ukuyeka ukuqina kwakho.
Ukusebenza okulandelayo kuzokusiza ukuba unake lokho okwenzayo, shintsha izilungiselelo kumshini wakho bese ushisa amakholori amaningi.
Shintsha umshini ngamunye ngokuvumelana nesimo sakho sokuzivocavoca futhi uzizwe ukhululekile ukwandisa noma wehla ijubane, ukujula kanye / noma isikhathi sokusebenza ukuze uvumelane nezidingo zakho.
Ngomsebenzi ngamunye, fudumele ngamaminithi angu-5 kuya kwangu-10 e-cardio ekhanyayo bese ugcina ithrekhi yokuzikhandla okubonakalayo noma uqaphe izinga lakho lenhliziyo. Sebenzisa lokhu wokubala kwekhalori ukuthola ukuthi mangaki amakholori oshisayo. Qeda ngokupholile phansi bese ulula.
I-Treadmill
- Qala ngokugxila ku-zero futhi ngesivinini ngesivinini nje ngaphandle kwendawo yakho yokududuza (ukuhamba noma ukugijima). Ukusebenza okuveziwe (PE) = Izinga 5.
- Iminithi engu-1: Phakamisa ukulinganisa amaphesenti amabili njalo ngemizuzwana engu-15. I-PE = 5-6
- Iminithi engu-1: Ncishisa ukwehlisa amaphesenti owodwa njalo ngemizuzwana eyishumi nanhlanu. PE = 6-7
- 3 Amaminithi: Hamba noma ugijimi ngesivinini esilinganiselwe . PE = 5
- Phinda umjikelezo wonke wamaminithi angu-30 noma ngaphezulu
- Amakholori angaba ngu-320: (okusekelwe kumuntu ongu-140-lb)
Umqeqeshi we-Elliptical
- Ukusebenzisa uhlelo lwezincwadi, faka isikhathi sokufunda njengemizuzu engu-30 bese ukhetha izinga lokumelana okukuthatha ngaphandle kwendawo yakho yokududuza (PE = 5).
- 6 Amaminithi: Ukwandisa imigwaqo / ukumelana ukuze usebenze kanzima. PE = 6
- Amaminithi amabili: Ukwandisa ukumelana okungenani kwamasekhondi angu-30. I-PE = 7-8
- Amaminithi amabili: Ukuphikiswa okuphansi kunani elikhululekile. PE = 5
- Imizuzu engu-6: Beka imigwaqo / ukumelana nomphakathi bese uya emuva. I-PE = 5-6
- Phinda umjikelezo wonke isikhathi esisele ukuqedela imizuzu engu-30.
- Ama-calories avuliwe: 250-300 (okusekelwe kumuntu ongu-140-lb)
I-Stationary Bike
- Ukusebenzisa uhlelo lwezincwadi, faka isikhathi sakho sokuzivocavoca njengemizuzu engu-30 bese ukhetha ukumelana okungaphandle kwendawo yakho yokududuza
- Amaminithi ama-5: Ukuhamba ngesivinini esilinganiselwe. PE = 5.
- Amaminithi amabili: Phakamisa ukumelana kwakho kokubili kuya kwezingu-3 njalo ngemizuzwana engu-30. I-PE = 6-8
- Amaminithi amabili: Nciphisa ukumelana kwakho kokubili kuya kwezingu-3 njalo ngemizuzwana engu-30. I-PE = 6-8
- I-Minute: Yenza ukumelana ezingeni eliphezulu futhi ujikeleze ngokushesha ngangokunokwenzeka. PE = 8-9
- Phinda umjikelezo wonke ngamaminithi angu-30 noma ngaphezulu.
- Amakholori Ashunwe: 245 (asekelwe kumuntu ongu-140 lb)
Shaya umgwaqo
Esikhundleni sokuchitha imizuzu engama-40 ngaphakathi kwe-sweaty gym, hlola ngaphandle ukuhamba / ukugijima.
- Vumbela ukuhamba okusheshayo / ijubane eliphansi imizuzu engu-5 kuya kweyishumi.
- Jog / hamba ngokushelela imizuzu emithathu.
- Sprint noma ijubane ukuhamba ngokushesha ngangokunokwenzeka ngamasekhondi angu-30 noma into ekude (ibhokisi lemeyili, isihlahla, njll).
- Phinda lo mjikelezo imizuzu engu-20 ukuya kwangu-30, ugcine i-PE phakathi kuka-5-9.
Ungase futhi uzame lo wesifunda ongaphandle 1 ukuze uphese ukusebenza kwakho kwangaphandle bese wengeza amandla amaningi .
Ukushintsha izilungiselelo zakho akugcini nje ukwenza ukuthi ukusebenza kwakho kube mnandi kakhulu, kukuphoqelela ukuba unake lokho okwenzayo, ukuthi kunzima kangakanani ukusebenza nokuthi kungakanani isikhathi esiphezulu. Lokhu akugcini nje ukukuvimbela ukuthi ungabi nesithukuthezi, futhi kusiza ukushisa ama-khalori amaningi futhi ukwandise ukukhuthazela kwakho ngokushesha. Konke okufanele uqaphele yilokho okwenzayo kuleso sikhathi esifushane. Okunye okuvelayo akusho lutho.
Sebenzisa le nqubo nganoma yimuphi umsebenzi we-cardio ukuze ugcine izinto ezithakazelisayo.