Imishini ye-Cardio ingathola ubuhle obuhle. Enye indlela yokugcina izinto ezithakazelisayo futhi usebenze umzimba wakho ngezindlela ezahlukene ukushintsha imishini kulo lonke ukuqeqeshwa. Esikhathini esingezansi, ngifake isitifiketi sokuhamba , ibhayisikili, nomqeqeshi we- elliptical ngomsebenzi womzuzu wama-30.
Ukuvinjelwa nokunciphisa okubalwe kuhlu kuphela iziphakamiso, ngakho-ke hlela ngokwendlela yakho yokuzivocavoca.
Ungase ungakulungeli ezingeni le-6 noma ungase ufune ukukhipha isilwane sakho sangaphakathi ngemaminithi ambalwa ezingeni eliphakeme lokuzikhandla. Sebenzisa Isilinganiso Esenzakalayo Sokuqaphela ukuthi usebenza kanzima kangakanani, kusuka emazingeni aphakathi kuya kweyishumi, omunye engekho owenzayo ku-10 ngokuthi "Ngifile."
Izinsiza ze-Cardio Medley
Zizwa ukhululekile ukukhetha noma imuphi umshini we-cardio oyithandayo. Izibonelo lapha ziyi-treadmill, ibhayisikili elimilayo, nomqeqeshi we-elliptical, njengoba lezo ziyizona ezivame kakhulu ezitholakala ku-gyms. Kodwa uma uthanda umshini wokugwedla, noma ufuna ukuchitha isikhathi kumshini we-ski, ungasebenzisa labo kule medley. Uzofuna ukuthatha isikhathi sokuzijwayeza ukuthi ungashintsha kanjani ukuhlehlisa noma izilungiselelo zokumelana nanoma imuphi umshini we-cardio. Ungakwazi ukuhlela ezinye zazo noma usebenzise izinhlelo zangaphambi kokusetha. Ngabanye, kuzodingeka ulungise izilungiselelo kusikhathi ngasinye.
I-Treadmill
| ISIKHATHI | Intensity / Speed | Nciphisa | Ukusebenza okuveziwe |
|---|---|---|---|
5 iminithi | 3.0 mph - ukufudumala | 1% | Izinga 2-3 |
3 iminithi | 5.0+ mph | 3% | 4-5 |
1 iminithi | 4.5+ mph | 6% | 5 |
3 iminithi | 6.0+ mph | 2-4% | 6 |
1 iminithi | 4.5+ mph | 5% | 5 |
| 1 iminithi | 6.0+ mph | 2-4% | 6-7 |
1 iminithi | 3.0-4.0 mph | 0% | 3-4 |
I-Stationary Bike
| ISIKHATHI | Intensity / Speed | Ukuphikiswa / Izinga | Ukusebenza okuveziwe |
|---|---|---|---|
1 iminithi | 70-80 RPM | 5 | 4 |
1 iminithi | 100-110 RPM | 6-8 | 6 |
Ngenye indlela isikhathi ngasinye seminithi engu-1 imizuzu engu-10, uqinisekise ukuthi ukuqinisekiswa kwakho okuveziwe akuhambi ngaphezu kwe-7 noma kwe-8.
Umqeqeshi we-Elliptical
| ISIKHATHI | Ukuphikiswa / Izinga | Ukusebenza okuveziwe |
|---|---|---|
3 iminithi | 4/5 | 5 |
2 iminithi | 6/6 | 6 |
| 3 iminithi | 5/5 | 5-6 |
| 2 iminithi | 6/7 | 6 |
| 5 iminithi | 2/1 | 3-4 (epholile) |
Enye yezinzuzo ze-cardio medley wukuthi ungathola ukuqeqeshwa isikhathi eside endaweni yokuzivocavoca lapho kunciphisa isikhathi sakho kunoma iyiphi enye imishini. Ngale ndlela ngeke ube yi-hogi yezimpahla, futhi uzokwazi ukuthola ukuqeqeshwa isikhathi eside. Kodwa-ke, uzoba nengcindezi eyengeziwe yokwenza isiqiniseko sokuthi isisetshenziswa ngasinye sikhululekile uma usulungele ukuhambisa kuso. Lokho kungakwenza ube uhlobo oluhlukile lomuntu ovocavoca. Ungapheli ukuqoqa izingcezu ezintathu zemishini. Yiba nomzimba ohloniphekile futhi ucabange ngokukhetha isikhathi sosuku lapho imishini ikhululekile.
Ukuqhubeka ne-Cardio Medley
Njengoba manje unomsebenzi wokuqala wamaminithi angu-30 , uzuze i-cardio encane eyinconywa ngosuku ngempilo nempilo. Kodwa kungani ume lapho? Uma usukwazi ukujabulela le midlalo futhi unesikhathi, uyilula ngokwengeziwe. Qala ngokuphinda imishini eyodwa kuphela. Leminye imizuzu engu-10 eyengeziwe izoshisa ama-khalori amaningi . Ngemuva kwesonto kulelo zinga, engeza kwenye iqoqo ngezinye izingcezu zemishini.
Ukuqapha kwalokhu kusebenza
Khuluma nodokotela wakho ngaphambi kokuqala noma yiluphi uhlelo lokuzivocavoca, ikakhulukazi uma unobungozi noma unesifo esingapheli noma unemithi.
Udokotela wakho uzokwazi ukukunikeza noma yiziphi izinyathelo ezidingekayo zokuqapha.