Indlela Yokusetha Uhlelo Lwe-Cardio

Ukuqalisa nge-cardio

Uma uqala uhlelo lokuzivocavoca , enye yezinto zokuqala ozokwenza ukusetha ukusebenza kwakho kwe-cardio. Udinga i-cardio , hhayi nje ukulahlekelwa isisindo , kodwa ukuthuthukisa ikhwalithi yakho yonke yokuphila. Ukwenza ube nempilo, kuthuthukisa imizwa yakho futhi kukunika amandla amaningi.

Amaphuzu aphambili okumele agcine engqondweni:

• Qinisekisa ukuthi uyakuthanda okwenzayo - Noma yikuphi ukuvivinya umzimba kuzozizwa kanzima uma uqala, ngakho qiniseka ukuthi ukhetha into okhululekile ngayo. Akudingeki ukuthi uyithande okwamanje, kodwa ufuna okuthile okufinyeleleka futhi into oyizwa uqiniseka ukuthi ungayisebenzisa.

• Gxila ekwenzeni umkhuba wokuzivocavoca - Akubaluleki ukuthi yini oyenzayo, ukuthi uyenza isikhathi esingakanani noma ukuthi usebenza kanzima kangakanani. Okubaluleke kakhulu ukubonisa ukusebenza kwakho okuhleliwe. Uma ukholelwa noma cha, iningi labantu linempumelelo xaxa lapho beka ukugxila ekulahlekelweni kwesisindo futhi bagxile kakhulu ekuqaliseni ukuzivocavoca nokuhlala uzibophezele kuso .

Ukusetha Uhlelo Lakho

1. Khetha umsebenzi we-cardio - Njengoba ngishilo ngenhla, qiniseka ukuthi into oyithandayo noma, uma uthanda kunamandla ngegama, okungenani uzizwa ukhululekile ukwenza. Lokhu kungaba yilokho okuhilela uhlobo oluthile lokunyakaza okuqhubekayo, okuhambisana nokushaya kwenhliziyo yakho.
   • Ukuzivocavoca kwe-cardio nokusebenza
   • Ukuhamba
   • Ukugijima
   • Ukuhamba ngebhayisikili
   • Amavidiyo wokudlala ekhaya noma amavidiyo wokuzivocavoca kwi-intanethi
   • Imishini ye-Cardio efana ne-treadmill, ibhayisikili yokumisa , umshini wokugwedla noma umqeqeshi we-elliptical
   • Ama-Exergames
   • Ezemidlalo - basketball, handball, tennis, njll.
   • Ukuzonda i-cardio? Noma yini eyokuthutha ingaba: Ukuhamba nxazonke zendlu yakho, ukudansa esiteji sakho, ukuhamba ngesitolo, njll.

1. Khetha izinsuku ozisebenzisayo : Izikhombisi-ndlela ezijwayelekile ziphakamisa i-cardio elinganisiwe imizuzu engama-30-60 ezinsukwini eziningi zesonto, kodwa qala ngo-a) Yini ngempela enayo isikhathi futhi b) Yini ongayiphatha ngempela. Uma ungaqiniseki, qala ngohlelo oluyisisekelo oluyizinsuku ezingu-3-4 ngesonto.
2. Bonisa ukuthi uzokusebenzisa isikhathi esingakanani - Futhi, lokhu kuncike ekungenikeleni isikhathi esingakanani ngempela (hhayi ukuthi ungakanani isikhathi ocabanga ukuthi kufanele ube nayo) nokuthi yini ongayisingatha. Esinye isizathu sihluleka ukunamathela ekusebenziseni umzimba ukuthi asisebenzi namashejuli ethu njengoba kunjalo. Uma ngempela unemizuzu engu-10 ngosuku , yilokho oyisebenzisayo ekusebenzeni kwakho.

1. Hlela ukusebenza kwakho - Beka ekhalendeni lakho njengoba nje ungathanda ukuqokwa. Yiphathe njengento ongeke uyilahleke - Ukuqokwa kukadokotela, ukusikhipha umzimba, njll.
2. Lungiselela kusengaphambili - Isikhathi sakho sokuzivocavoca asiqali ngokuzivocavoca kwangempela, kodwa kusengaphambili. Kufanele ube nakho konke okudingayo - Izembatho, izicathulo, amanzi, ukudlala, isilonda sezinga senhliziyo, isidlali se-MP3, njll silungile futhi silinde ngaphambi kokuzivocavoca kwakho. Uma kungenjalo, uzoba nesizathu esisodwa sokunqamula ukuqeqeshwa kwakho .
3. Funda ukuthi ungabheka kanjani amandla akho - Sama ukusebenzela ngamandla okulinganisela , ekugcineni okuphakathi kwezinga lakho lenkokhelo yenhliziyo yakho . Ungakhathazeki kakhulu ngokusebenza kanzima phakathi kwamasonto ambalwa okuqala, kodwa zama ukusebenza ezingeni elizizwa sengathi livivinya langempela.
4. Qala lapho ukhona - Uma ungakwazi ukwenza imizuzu engu-30, yenza u-5 noma u-10 noma ngabe yini ongayenza futhi uthuthuke ngokufaka imizuzu embalwa emsebenzini ngamunye uze uqhubeke ngokuqhubekayo imizuzu engu-30.
5. Hlola nawe ngeviki ngalinye - Yenza amanothi kunoma yikuphi ubunzima obunakho futhi ubhekane nabo ngokushesha. Uma uthola kunzima ukuvumelanisa nokusebenza, cabanga ngezindlela zokwenza izikhathi ezincane zokuzivocavoca usuku lonke.

Okuningi mayelana nezinhlelo ze-Cardio

• Izinhlelo ze-Cardio Workout ze-Weight Loss

• Iviki 4 I-Jumpstart Yokuzivocavoca Uhlelo - I-Cardio Nje

Ukweqa ngokweqile kuyinkinga evamile ngokuzivocavoca okusha. Sifuna kabi kakhulu ukwenza umthamo wokuzivocavoca esiwudinga ukulahlekelwa isisindo ukuthi sikhohlwe imizimba yethu ayilungele njalo lelo nani.

Qaphela lezi zibonakaliso eziyisixwayiso zokuqeda:

• Uvuka ekuseni, bheka izicathulo zakho bese uphuma emifoseni ekucabangeni kokuzivocavoca
• Konke kuyabuhlungu. Ufuna ukulala embhedeni ufe

• Ukuphumula kwenhliziyo yakho kuphakeme kunokujwayelekile
• Ukusebenza kwakho kuduma
• Uzizwa ukhathele sonke isikhathi
• Awukwazi ukuhambisana nesimiso sakho esivamile
• Awukwazi ukulala
• Konke ngokuzumayo kubonakala sengathi kuncelisayo

Okufanele Ukwenze Uma Uqeda Ukuqeda

• Buyela emuva kokusebenza kwakho. Okungenani, ukunciphisa isikhathi kanye / noma ukuqina noma uzinikeze ngokuphelele izinsuku ezimbalwa.
• Nciphisa emuva kuwo, kodwa gcina izinto zibe lula kancane kunangaphambili. Qaphela indlela umzimba wakho ozizwa ngayo ngaphambili, ngesikhathi nangemva kokusebenza kwakho. Uma uzizwa ugalelwe usuku lonke, lokho kungase kube uphawu oludinga ukukhanya ngamandla.
• Zama okuhlukile. Kulungile manje, cishe uzokujabulela into ethi uzizwa kahle. Zama i- yoga noma ulula nje njengendlela yokuphumula, ukunciphisa ukucindezeleka emzimbeni wakho nokuphulukisa.
• Qaphela ukuthi ukuphumula kubaluleke kakhulu njengokubuyiselwa.
• Qiniseka ukuthi udla okwanele okwanele ukuze uqhubeke nokusebenza kwakho
• Iya kalula kuwe. Kuthatha isikhathi nokuzikhandla ukwakha ukukhuthazela kokusebenza kwe-cardio. Lalela umzimba wakho futhi unake lokho okukudingayo.