Ukulahlekelwa Isisindo, Impilo, Nokufaneleka
Ukuzivocavoca kwe-Cardio ingenye yezinto ezibaluleke kakhulu ongayenza emzimbeni wakho, kungakhathaliseki ukuthi ufuna ukulahlekelwa isisindo , ukushisa amafutha , ukuthuthukisa impilo yakho, noma ukwenza konke okuthathu. Kunokuningi okukhethwa kukho ukuzivocavoca kwe-cardio, ngaphakathi endlini nangaphandle.
Ungasebenzisa imishini ehlanganisa isitatimende sokugqoka noma umqeqeshi we-elliptical, noma ungakha ukuzivocavoca kwakho ekhaya ngezinhlobo ezihlukahlukene zokuzivocavoca kwe-cardio efana nokugijima endaweni, ukugwedla ama-jack, noma ama-burpees. Noma yikuphi okuthola ukushaya kwenhliziyo yakho endaweni yakho yezinga lokushaya kwenhliziyo kuzosebenza, kodwa kukhona okunye okukunika amandla okukunika ingxube encane kakhulu yebuck yakho.
Akukho "ukuzivocavoca" kwe-cardio ukuzivocavoca futhi okukhethwa kukho okuhle yilowo owujabulelayo futhi ongayenza kanzima kakhulu. Kodwa-ke, uma ufuna ukuthola okuningi ngesikhathi sakho sokuzivocavoca, cabangela ukuqeqeshwa kwesikhawu esiphakeme. Ukusebenza okungezansi kunika izindlela ezintsha nezingqayizivele ukuze uthole ukushaya kwenhliziyo yakho, bashise ama-khalori amaningi, futhi uthole isimo esihle.
Umsebenzi wokujikeleza we-1 - 40-20 HIIT
- Ubude besikhathi : 35 imizuzu
- Izinga lokufaneleka : eliphakathi / eliphambili
- Izinsiza : Isinyathelo noma ipulatifomu
Okwenza Isebenza
Lokhu kudlalwa kuthatha ukuqeqeshwa kwesikhashana sendabuko bese kuguquka ukushisa ngokunciphisa izikhathi zokutakula phakathi kokuzivocavoca.
Indlela Esebenza ngayo
- Ukuzivocavoca okukhulu kwe-cardio : Ukuhamba kwe-cardio kufaka phakathi izinhlobo eziningi zokuzivocavoca ezivela ezinyangeni ezinde ukuya ezigumbini. Ngenxa yokuthi amandla ayenayo, kufanele uzizwe uphefumula ngokuphela kwesifunda ngasinye.
- Isikhathi sokuphumula esifushane kakhulu : Usebenzisa umzimba ngamunye wokuzivocavoca nge-cardio imizuzu engama-40, bese uphumula imizuzwana engu-20 kuphela. Uma wenza zonke izivivinyo ezine, eziphuma emaminithini amane omsebenzi. Ungakwazi ukunamathela kulokho, noma ukuphinda isifunda ukuze usebenze isikhathi eside.
- Ukuvuselela ama-hormone akho ashisa amafutha : Noma nini lapho ungena endaweni yakho ye-anaerobic, okusho ukuthi ulwa emoyeni, umzimba wakho uveza i-hormone yokukhula ne-adrenaline. Ushisa ama-khalori amaningi ngesikhathi sokuzivocavoca bese uthola emva kokushisa okukhulu.
Ngezifunda ezine eziphelele, uzoshisa amathani ama-khalori futhi uzothanda ukuhlukahluka kokusebenza nokuzivocavoca.
Zama: 40-20 HIIT Umsebenzi Wokujikeleza
2 - 30-60-90 Ukuqeqeshwa Kwesikhashana Okuxubile
- Ubude besikhathi : imizuzu engu-40
- Izinga lokufaneleka : eliphakathi / eliphambili
- Izinsiza : Noma imuphi umshini we-cardio noma umsebenzi
Okwenza Isebenza
Lokhu kumbandakanya kuhlanganisa umthelela omkhulu, ukuzivocavoca okukhulu, okwenziwe ngefomethi eyenzelwe ukukhipha endaweni yakho yokududuza, ushise amakholori amaningi, futhi ukwandise umkhawulo wakho we- anaerobic .
Kulo mdlalo, uzoshintsha phakathi kwezikhathi ezingu-30, 60, no-90 ngezikhathi zokuphumula ezilinganayo. Lokhu kusho ukuthi uzosebenza emazingeni amathathu ahlukene:
- Ukulinganisela okulinganiselwe : Ukulinganisela okulinganiselwe kuphakathi kwezinga le-6 ekucaleni kwezinga lokuzikhandla kusuka ku-1 ukuya ku-10.
- Ukuphakama okuphezulu : Ngeke ukwazi ukusekela lokhu isikhathi eside ngoba uphume kahle endaweni yakho yokududuza, ezungeze ezingeni le-8 ekucaleni kwezinga lokuzikhandla.
- Ukuphakama okukhulu: Lesi yisikhathi esifushane kunazo zonke esithatha wena ezingeni lika-8 kuya kwezingu-9, okufanele libe endaweni yakho ye-anaerobic.
Ngokugxila kuwo wonke amazinga okuqina, uqeqesha wonke amasistimu omzimba wakho ukuze uthole umsebenzi ophelele wokushisa ikhalori.
Zama: 30-60-90 Isikhathi sokusebenza
3 - Burn 300 amaKhalori ngamaminithi angu-30
- Ubude besikhathi : imizuzu engu-30
- Izinga lokufaneleka : eliphakathi / eliphambili
- Izinsiza : I-breadmill, elliptical, noma ibhayisikili elimilayo
Okwenza Isebenza
Lolu chungechunge luhlanganisa ukusebenza okunehlukene okukhombisa ukuthi ungashintsha kanjani izilungiselelo zeminye yemishini ejwayelekile kakhulu ye-cardio ukuze uzuze kakhulu ukusebenza kwakho.
Ngokushintsha ijubane lakho, ukumelana, kanye / noma ukugxila, unselele umzimba wakho futhi ushise amakholori amaningi.
Indlela Esebenza ngayo
- I-Workout 1: Lokhu kusetshenziselwa ukukhwabanisa umshini ukwandisa nokunciphisa ukunyakaza kwakho kulo lonke ukuqeqeshwa ukuze kukusize ushise amakholori amaningi futhi uvale isithukuthezi .
- I-Workout 2: Lokhu kusebenzisa umqeqeshi we- elliptical lapho uzothuthukisa khona kancane ukuphikiswa / imigwaqo yezinyanga eziyisithupha, bese ubahlalisa imizuzu emibili, ukunikeza ukuqeqeshwa kwesikhathi sokubulala.
- Ukuzivocavoca 3: Uma uthanda ibhayisikili elimilayo , uzochitha imizuzu emibili ukuphikiswa, imizuzu emibili ukunciphisa ukumelana, bese umzuzu owodwa wokumelana kakhulu ukutholela inhliziyo yakho phezulu.
- Ukuzivocavoca 4: Khetha lo msebenzi bese wengeza ezinye ze-sprints ukuze wenze ukushaya kwenhliziyo yakho ngaphandle.
Zama: Burn 300 Amakholomu ngamaminithi angu-30
4 - Ukusebenza kwe-Interval ye-Elliptical
- Ubude besikhathi : imizuzu engu-40
- Izinga lokufaneleka : eliphakathi / eliphambili
- Izinsiza : Umshini we-elliptical
Okwenza Isebenza
I-elliptical ingakunika ukuqeqeshwa okukhulu, kodwa uma uhlala ezingeni elifanayo lokumelana sonke isikhathi, awukwenzi umzimba wakho noma yikuphi okuhle. Indlela engcono kakhulu yokuthola okuningi ekusebenzeni kwakho ukushintsha izilungiselelo zakho kulo lonke ukuqeqeshwa ukuze usebenze kanzima futhi uphonse umzimba wakho endaweni yoduduzo.
Indlela Esebenza ngayo
- Amazinga wokuqina okukhulu : Phakathi nalokhu kuvivinya umzimba, uzokwandisa futhi unciphise amazinga akho wokumelana, ekucindezela ukuba usebenze kanzima bese uphinde uthola ngokwanele ukulungele ukuqhuma okulandelayo.
- Ukuphazamiseka kwezikhathi ezithile : Izikhathi ezithile ziyiminithi eyodwa kanti ezinye ziyimaminithi amabili futhi njengoba ukuqeqeshwa kuqhubekela phambili, uzothola lezo zinsuku zokuphumula azikona isikhathi sokwanela kwenhliziyo yakho.
- Izikhathi zesimo esisheshayo : Ukuze kukunikeze ikhefu, kunezinkathi zokutakula eziqhubekayo kulo lonke ukuqeqeshwa ukusiza ukuthi ubambe umoya wakho.
Zama: Umsebenzi we- Elliptical Interval Workout
5 - Ukuphakama okuphezulu kwe-Aerobic
- Ubude besikhathi : imizuzu engu-64
- Izinga lokufaneleka : eliphakathi / eliphambili
- Izinsiza : Noma imuphi umshini we-cardio
Okwenza Isebenza
Ukusebenza okuphezulu kakhulu, kodwa ufuna ukusebenza emazingeni ahlukene wokuqina phakathi nesonto. Lo msebenzi uhlanganisa izikhathi ezilinganiselayo, kepha uzohlala endaweni yakho ye-aerobic, okusho ukuthi ngeke kudingeke uhambe ngokuphefumula. Lokhu kwenza ukuqeqeshwa isikhathi eside futhi kufinyeleleke kancane kunokusebenza okuphezulu okukhulu.
Indlela Esebenza ngayo
- Izikhathi eziyishumi ezihlukene : Isikhathi ngasinye sinezinyanga ezine ubude.
- Ukulinganisela okulinganiselwe : Ngesikhathi ngasinye samaminithi amane, uzosebenza ngaphandle kwendawo yakho yokududuza, ezungeze ezingeni le-6 ekucaleni kwekhono lokuzikhandla. Kufanele usebenze kanzima, kodwa ukwazi ukusekela leli zinga emaminithini egcwele amane.
- Ukuphumula kwemizuzu emibili : Kukhona izikhathi zokutakula ezinemizuzu emibili phakathi kwesethi ngayinye yomsebenzi. Thatha ijubane, ukumelana, noma uhlele endaweni ekhululekile ukuze ululame ngokugcwele.
Njengoba usuke ukhathele, kungase kudingeke ukuba unciphise noma wehlise ukukhokha kwakho noma ukumelana nokugcina amazinga aphakanyisiwe okusebenza. Kuyinto evamile ukuthi lokho kwenzeke, ngakho ungazizwa sengathi ufanele uhlale ezingeni elifanayo kuzo zonke izikhathi.
Zama: Ukuphazamiseka okuphezulu kwe-Aerobic
6 - I-Tabata ye-Cardio Workout
- Ubude besikhathi : 35 imizuzu
- Izinga lokufaneleka : Okuthuthukisiwe
- Izinsiza : Akukho
Okwenza Isebenza
Ukuqeqeshwa kwe-Tabata kungenye yezinto zokusebenza ezinhle kakhulu ze-cardio, ezithatha ngezikhathi ezincane kakhulu, ezinzima kakhulu ezigcina kuphela amasekhondi angu-20. Lokhu akuzwanga njengokuningi, kodwa uhlanganise imizimba emine ngemigqa engu-10 kuphela yokuphumula phakathi futhi uzozizwa ngalokhu ngempela.
Indlela Esebenza ngayo
- I-Tabatas Emine : Kukhona imijikelezo ephelele yeTabata, ngayinye enezinhlobo ezine ezihlukene eziphakeme, izivivinyo eziphezulu zethonya.
- Imizuzu emine : Uzokwenza umsebenzi ngamunye ngemizuzwana engu-20, uphumule u-10, bese uqhubekela phambili olandelayo. Ngemuva kokuqedela izivivinyo ezine, uzophinde uphinde uphinde uthole imizuzu emine.
- Amaphesenti ayishumi aphumula : Unemizuzwana engu-10 kuphela phakathi kokuzivocavoca, okungekho nhlobo. Sebenzisa ngokugcwele, kodwa uqaphele ukuthi ngeke ukwazi ukubamba umoya wakho ngemizuzwana engu-10. Yileyo ndlela oshisa ngayo amakholori bese wakha ukukhuthazela.
Zama: I- Tabata Cardio Workout
7 - Umsebenzi wokujikeleza wangaphandle
- Ubude besikhathi : imizuzu engu-30
- Izinga lokufaneleka : eliphakathi / eliphambili
- Izinsiza : Akukho
Okwenza Isebenza
Ukusebenza kwangaphandle kuvame ukuhambisana nemisebenzi embalwa eyisisekelo-ukuhamba, ukugijima, kanye nokuhamba ngebhayisikili. Lokho kungaba konke ukuzivocavoca okuvuthayo okusebenzayo, kodwa enye indlela yokuqinisekisa ukuthi kuzama ukungeza ukuqina komkhuba wakho ovamile.
Indlela Esebenza ngayo
Ukuba ngaphandle kwezinselele umzimba wakho ngendlela ehlukile kunezimishini okwenzayo, ngakho usuvele ukwandisa ikhalori yakho. Yini engeza kulokho:
- I-cardio-static-state : Uzohamba noma ugijime isikhathi esithile, ugcine amandla okulinganisela futhi ugxile endaweni yakho ye-aerobic.
- Ukuqhuma okusheshayo kwejubane noma amagquma : Njalo njalo, uzothatha ijubane noma uphakamise intaba (uma unesinye esiseduzane) ukuze uzixoshe endaweni ye-aerobic.
- Ukuzivocavoca kakhulu : Okokugcina, uzoyeka ngesikhathi sokuzivocavoca ngezinto ezinjenge-pushups, ukujula okude, nomunye umthelela ophezulu uhamba ukukuthatha ngisho nakakhulu endaweni yakho yokududuza.
Ngeke nje uthole ukuqeqeshwa okukhulu, uzojabula ngokuzama into ehluke ngokuphelele.
Zama: Ukusebenza Ngaphandle Kokujikeleza
8 - Yenza Ukusebenza Kwakho
- Isikhathi : Kuze kuwe
- Izinga lokufaneleka : Oqalayo / ophakathi / othuthukile
- Izinsiza : Akukho
Okwenza Isebenza
Ngezinye izikhathi, umsebenzi owenza kahle kakhulu owenzayo ngendiza. Ukwenza noma yini ehlukile emzimbeni wakho kungakusiza wenze izinguquko futhi ubone imiphumela engcono kusuka emsebenzini wakho.
Imibono Ekusebenzeni Kwakho
- Khetha izivivinyo zakho: Hamba uhlu lwe- cardio umzimba bese ukhetha u-10 uhamba ukuze uzame.
- Ukufudumala: Qinisekisa ukuthi uqala ngeminithi emihlanu efudumele ngaphambi kokuya ekuzivocavoca okuphezulu.
- Qala i-timer yakho: Indlela elula yokwenza lolu hlobo lokuzivocavoca ukwenza ukuhamba kwesikhathi, njengamasekhondi angu-60.
- Phumphuza kancane phakathi kokuzivocavoca bese uphinda konke ukuze usebenze isikhathi eside.
Zizwa ukhululekile ukuxuba uphinde ufanise izintandokazi zakho ngokuzivocavoca kwakho siqu. Ungakhohlwa ukulalela umculo wakho ozithandayo ukuze uqalise ukuqeqeshwa kwakho.
> Imithombo:
> Hazell TJ, CD Hamilton, Olver TD, i-Lemon PW. Ukuqeqeshwa kwe-sprint interval interval kudala ukulahlekelwa kwamafutha kwabesifazane. I-Physiology esebenzisiwe, Ukudla okunomsoco, kanye ne-Metabolism . 2014; 39 (8): 944-950. i-doi: 10.1139 / apnm-2013-0503.
> Trapp EG, DJ Chisholm, Freund J, uBoutcher SH. Imiphumela ye-high-intensity yokuqeqeshwa kokuvivinya umzimba ngokukhululeka kwamafutha nokuzila ukudla kwama-insulin. I-International Journal of Obesity . 2008; 32 (4): 684-691. i-doi: 10.1038 / sj.ijo.0803781.