Sonke sizama ukuthola ukuthi singamelana kanjani nakho konke esikudingayo ngesonto ngalinye - i- cardio , ukuqeqeshwa kwamandla , ukuguquguquka kwemvelo , umzimba wengqondo ... lolu hlu lubonakala lungapheli.
Ngamashejuli amatasa nemisebenzi eminingi eningayenza, ungase uzibuze ukuthi kulungile yini ukuhlanganisa ukusebenza ukuze ulondoloze isikhathi bese uthola konke okusebenzayo.
Impendulo impela yebo nge-caveat eyodwa: uma nje ihambisana nemigomo yakho.
Ochwepheshe abaningi basikisela ukuthi kungcono ukugcina ukuqeqeshwa kwe-cardio nokuqinisa amandla ukuze unike amandla akho nomzamo wakho wohlobo ngalunye lokuqeqeshwa. Uma uhlanganisa laba ababili emsebenzini ofanayo, abanye ochwepheshe bakholelwa ukuthi noma ngabe yini okwenzayo yesibili iyohlupheka kancane ngoba unamandla kakhulu ekuqaleni kokuqeqeshwa kwakho.
Kodwa-ke, ngaphandle kokuthi uzama ukuba ngumakhi womzimba noma imodeli yokuzivocavoca, akudingeki ube nesimiso esinzima kakhulu mayelana nesimiso sakho sokuzivocavoca.
Indlela owasetha ngayo ukusebenza kwakho incike okuningi esimweni sakho kunanoma yini enye futhi, abaningi bethu, asihlali ngaso sonke isikhathi isikhathi sokusebenza okuhlukile futhi sisathola konke ukuqeqeshwa kwethu ngesonto ngalinye.
Ngaphezu kwalokho, ngubani ofuna ukuthuthumela kabili ngosuku? Abaningi bethu abanaso isifiso sokwengeza isikhathi sokusebenza noma ukuhlanza okuningi.
Imibono yokusetha ukusebenza kwakho kwe-Cardio kanye Namandla
Uma uzama ukuthola indlela yokuhlanganisa ukusebenza, nginemiqondo ehlukahlukene kuwe.
Futhi, akudingeki ukuba unamathele kunye. Uma unesonto elimatasa, ungenza i-cardio namandla ngamandla okufanayo noma unamathele ukuqeqeshwa kwesifunda.
Uma unesikhathi esengeziwe ngesonto elilodwa, ungenza umsebenzi ohlukile. Ukuhlanganisa izinto phezulu kuyindlela enhle yokugcina umzimba wakho uqagela futhi ugweme ukuvivinya umzimba.
Indlela yoku-1: Yenza i-Cardio ne-Power on Days Alternate
Ngalolu khetho, ungaphetha ukuzivocavoca njalo ukuze uvumelane nakho konke okusebenzayo, kodwa umsebenzi ngamunye uzothola amandla akho futhi uqaphele futhi ungakujabulela ukwenza okuthile okuhlukile ngosuku ngalunye. Uhlelo lwesampula lungase kube:
- NgoMsombuluko : I- Boredom Buster Cardio
- NgoLwesibili : Amandla Aphelele Emzimbeni
- NgoLwesithathu : I- 30-Minute Cardio
- NgoLwesine : Yoga-10 Yoga
- ULwesihlanu : Amandla Aphelele Emzimbeni
- NgoMgqibelo : Izikhathi eziphakeme ze-Aerobic
Inketho yesibili: Yenza i-Cardio neSamandla ngezikhathi ezahlukene ngosuku olufanayo
Isibonelo, i-cardio ekuseni, amandla ntambama. Ngalolu khetho, unikeza umzimba wakho ithuba lokuphumula ngaphambi kokwenza umsebenzi wesibili. Kodwa-ke, ukuhlukumezeka kufanele kusebenze kabili ngosuku olulodwa oludinga isikhathi kanye namandla. Nasi uhlelo lwesampula:
- NgoMsombuluko: 30-60-90 Isikhathi sokuzivocavoca i , Phiramadi yomzimba engezansi emini
- NgoLwesibili: 35-Minute Cardio am, Upper Body Pyramid pm
- NgoLwesithathu: I- Treadmill Cardio Circuit i- Core pm
- ULwesine: I- Pyramid yomzimba engezansi ne-Stretch am
- NgoLwesihlanu: Ukusebenza Okuphansi kweTabata okuPhezulu , i-Upper Body Pyramid pm
- NgoMgqibelo: Ukusebenza Okuyisisekelo Kwe-Cardio Workout
Indlela yoku-3: Yenza i- Cardio neMandla Ngesikhathi sokusebenza okufanayo
Le nketho ivumela ukuguquguquka okuthile, ikakhulukazi uma unesimiso esimatasa.
Uma uhlanganisa i-cardio namandla, khetha ukuqeqeshwa okubaluleke kakhulu kuwe futhi ukwenze kuqala.
- NgoMsombuluko: 30-Minute I-Cardio ne-Lower Body
- NgoLwesibili: 35-Minute I-Cardio ne-Body Body
- NgoLwesithathu: I- Yoga ne-Core
- ULwesine: Umsebenzi weCardio Medley noMzimba Ophansi
- NgoLwesihlanu: Ukusebenza Okuphezulu kweTabata kanye Nomzimba ophezulu
Indlela yoku-4: Yenza inhlanganisela
Asikho isizathu sokuthi ulandele isimiso esifanayo sokuqeqeshwa ngaso sonke isikhathi. Uma unesikhathi esengeziwe ngesonto elilodwa, zama ukushintshana kokusebenza usuku ngalunye. Uma usuka emsebenzini ngomunye ntambama, engeza amandla noma isimiso se-cardio ngemuva komsebenzi. Yenza ubuciko futhi uzothola izindlela eziningi zokuhlela ukusebenza kwakho.
- NgoMsombuluko: 30-60-90 Isikhathi sokuzivocavoca i , Phiramidi yomzimba engezansi emini
- NgoLwesibili: I- 35-Minute i-Cardio ne-Upper Body, i-Workout efanayo
- NgoLwesithathu : i-Yo-Minute Yoga ne-Core engu-10, okufana nokusebenza okufanayo
- ULwesine: 30-60-90 Ukusebenza okuphakathi kwesikhathi
- ULwesihlanu : Amandla Aphelele Emzimbeni
- NgoMgqibelo : Ukusebenza Okuphansi kweTabata Okungathinteki
Option 5: Yenza Ukuqeqeshwa Kwesekethe
Ama-circuits we-Cardio namandla akuvumela ukuthi uhlanganise izinhlobo zombili zokusebenza ngenkathi ushisa ama-khalori amaningi, isixazululo esiphelele uma usesikhashana ngesikhathi.
Manje, kungase kube nezinye izinzuzo zokwenza i-cardio namandla ndawonye ku-Workout efanayo. Ucwaningo olwanyatheliswa kuyi -Journal of Physiological Anthropology kanye ne-Applied Human Science lwafunda abesifazane abangu-30 abakhuluphele abanikezwa amaqembu ahlukene okuvivinya umzimba. Bathola ukuthi ukuhlanganisa amandla kanye ne-cardio kunciphise ama-belly fat ngaphezu kwe-cardio yedwa.
> Umthombo:
Park S, Park J, Kwon Y, Kim H, Yoon, Park H. Umphumela wokuqeqeshwa kokuvivinya umzimba nokuvivinya umzimba ekusebenziseni amafutha emathunjini omama asebekhulile kakhulu. I-Journal ye-anthropology yemvelo nesayensi yesintu esetshenzisiwe. 2003; 22 (3): 129-35.