Okokuqala nokuzivocavoca okuphakathi
Uma usuqothukile ngeseshini elidala lesigqebhezana futhi kufanele udede lawo makhukhi awunakukuphikisa, udinga ukuqeqeshwa kwe-cardio ukukhuthazela. Ungumqambi wesigaba esiphakathi seminyaka engu-40 sokuzivocavoca okukuthatha emazingeni ahlukahlukene wokuqina ukukusiza ukuthi ushise amakholori amaningi futhi wenze ukusebenza kwakho kube mnandi kakhulu.
Uzohamba phakathi kwesisekelo sokuqala, izinga elilinganiselwe, kanye nezinga eliphakeme kakhulu lokushintsha ngamandla ngokushintsha izilungiselelo zakho bese usebenzisa leli shidi lokuzikhandla elibonwayo ukufanisa ukuthi uzizwa kanjani emazingeni aphakanyisiwe awakwaziyo (funda kabanzi mayelana nendlela yokuqapha amandla akho ).
Lokhu kusebenza kungenziwa kunoma imuphi umshini we-cardio noma eminye imisebenzi.
Okudingayo
Ungasebenzisa noma yimuphi umshini we-cardio noma umsebenzi. Lokho kuhlanganisa isitatimende sokuhamba ngezinyawo, umqeqeshi we-elliptical, ukuzivocavoca ngesitimela noma igumbi lakho lokuzivocavoca. Kodwa ungayithatha ngaphandle ngaphandle kokugijima noma ukuhamba ngebhayisikili. Uzodinga amanzi njengoba lokhu kusebenza isikhathi eside futhi kufanele uhlale unamanzi .
Indlela Yokusebenza
- Gcwalisa ingxenye ngayinye yokuzivocavoca, isivinini sokubeka, ukugxila, ukumelana noma imigwaqo ukufanisa amazinga asebenzayo aphakanyisiwe aphakanyisiwe. Funda umshini we-cardio ngaphambi kokuba uqale ukuze wazi ukushintsha izilungiselelo ngesikhathi sokuvivinya umzimba. Ngemisebenzi yangaphandle, ungahluka ngesivinini sakho noma ufake amagquma noma izitebhisi ukwandisa izinga lakho lokuzikhandla.
- Shintsha ukuqeqeshwa okudingekayo ukuze uvumelane nezinga lakho lokuzivocavoca, izintandokazi, nemigomo. Uma nje ungakakulungeli ukukhukhumeza nokukhukhumeza kwezinga le-7 lokuzikhandla, kulungile ukubuyela emuva kancane. Kodwa ungayithatha ibe yimodi yezilwane ngokuqina okukhulu uma uzizwa ulungele ukukhala.
- Yehlisa phansi noma umise ukusebenza uma uzizwa ubuhlungu, isizungu noma ukuphefumula. Qinisekisa ukuthi usebenzise intambo yokuphepha ku-treadmill.
Umsebenzi we-Cardio Endurance
| Isikhathi | Intensity, Speed, Incline noma Resistance | Ukusebenza okuveziwe |
|---|---|---|
| 5 iminithi. | Ukufudumala ngezinga elilula lokulinganisela. | 4 |
| 5 iminithi. | Isisekelo: Ukwandisa isivinini, ukwehlisa noma ukumelana (noma sebenzisa inhlanganisela) ukuthola isisekelo sakho. Kulesi sigaba, kufanele ube nje kancane endaweni yakho yokududuza futhi uzizwe usebenza, kodwa ukwazi ukukhuluma | 5 |
| 2 iminithi. | Yandisa ukwehlisa kwakho, ukumelana noma imigwaqo uze uzizwe usebenza kanzima kunokwesisekelo. | 6 |
| 3 iminithi. | Buyela kusisekelo sakho sokuqala | 5 |
| 1 iminithi. | Ukwandisa ukuhamba kwakho, ukumelana noma imigwaqo ukuze usebenze kanzima kunokwesisekelo. | 6 |
| 3 iminithi. | Buyela kusisekelo sakho sokuqala | 5 |
| 1 iminithi. | Ukwandisa ijubane lakho ukuze usebenze ngamandla - kufanele uthole kunzima ukukhuluma | 7 |
| 3 iminithi. | Buyela kusisekelo sakho sokuqala | 5 |
| 1 iminithi. | Ukwandisa ijubane lakho ukuze usebenze ngamandla - kufanele uthole kunzima ukukhuluma | 7 |
| 3 iminithi. | Buyela kusisekelo sakho sokuqala | 5 |
| 2 iminithi. | Ukwandisa ukuhamba kwakho, ukumelana noma imigwaqo ukuze usebenze kanzima kunokwesisekelo. | 6 |
| 3 iminithi. | Buyela kusisekelo sakho sokuqala | 5 |
| 2 iminithi. | Ukwandisa ukuhamba kwakho, ukumelana noma imigwaqo ukuze usebenze kanzima kunokwesisekelo. | 6 |
| 5 iminithi. | Khuphuka phansi ngezinga elilula elilinganiselwe. | 4 |
| Inani: | Amaminithi angu-39 |
Yilokho, manje hit hit. Noma, ungaqhubeka nje uma uzizwa ukhululekile futhi ufuna ukwengeza isikhathi esiningi uphinde ushise amakholori amaningi.
Ukuqapha kwalokhu kuvivinya: Bheka udokotela wakho ngaphambi kokuzama lo msebenzi uma kukhona ukulimala, izifo noma ezinye izimo.