Lokhu okusemqoka kokuvuthwa kwe-cardio kukuthatha isimiso esimisiwe esingamaminithi angu-20 lapho uzoba khona phakathi kwezinga elilinganiselwe elisezingeni eliphansi nezinga eliphakeme kakhulu ngokushintsha izilungiselelo zakho.
Umqondo lapha ukuchitha isikhathi esiningi sokuzivocavoca nje kancane ngaphandle kwendawo yakho yokududuza ngenkathi uphonsela imingcele yakho nje ukuthinta ukushisa amakholori amaningi futhi uqale ukwakha ukukhuthazela nokuqina okwengeziwe.
Lena yindlela enhle yokucindezela imingcele yakho ngokwanele ukuthi wenza okungaphezulu, kodwa hhayi kakhulu ukuthi uzizwa uphefumula noma ungakhululekile.
Uma uzizwa uphefumula, wehlisa noma uthathe ikhefu bese ubuya lapho usulungile. Ukuzivocavoca ngalunye kuzokunika amandla, ukukhuthazela, nokusimamisa okuningi ukuze kube lula. Kufanele nje uhlale uvumelana.
Lo msebenzi uhloselwe ukusetshenziselwa nanoma imuphi umshini we-cardio noma yimuphi umsebenzi ongaphandle futhi uzosebenzisa leli shidi lokuzikhandla elibonwayo ukufanisa ukuthi uzizwa kanjani emazingeni aphakanyisiwe aKukhuthazwa ( funda kabanzi mayelana nendlela yokuqapha amandla akho ). Izinga lakho lokuqala kufanele lizizwe likhuni kunomfudumalo wakho, kukuthatha ngaphandle kwendawo yakho yokududuza. Khumbula ukuthi izilungiselelo zakho zingashintsha njengoba uqala ukujula futhi uqale ukhathele. Umqondo uwukuthola isisekelo sakho noma ngabe ikuphi, ngisho noma kufanele unciphise isivinini sakho, ukwehlisa, ukumelana, njll.
Ukuqapha
Bheka udokotela wakho ngaphambi kokuzama lokhu okusemandleni uma kukhona ukulimala, izifo noma ezinye izimo.
Izinto ezidingekayo
Noma yimuphi umshini we-cardio noma umsebenzi.
Kanjani
- Qedela ingxenye ngayinye yokuzivocavoca, isivinini sokubeka, ukugxila, ukuphikisa noma imigwaqo ukufanisa amazinga okukhushulwa aphakanyisiwe aphakanyisiwe. Lokhu kuthobekile kakhulu futhi kungase kuthathe ukusebenza okumbalwa ukufanisa ukuthi uzizwa kanjani ukuthi usebenza kanzima kangakanani. Azikho izimpendulo ezilungile noma ezingalungile, ngakho yenza konke okusemandleni akho. Ngokuhamba kwesikhathi, uzoba ngcono kuwo.
- Shintsha ukuqeqeshwa okudingekayo ukuze uvumelane nezinga lakho lokuzivocavoca, izintandokazi, nemigomo
- Yehlisa phansi noma umise ukusebenza uma uzizwa ubuhlungu, isizungu noma ukuphefumula
| Isikhathi | Intensity, Speed, Incline noma Resistance | Ukusebenza okuveziwe |
|---|---|---|
| 5 iminithi. | Ukufudumala ngezinga elilula lokulinganisela. Kufanele uzizwe ukhululekile futhi ukwazi ukukhuluma kalula. Vumela izinga lenhliziyo yakho likhule kancane kancane ngokukhuphula kancane ijubane lakho, ukumelana noma ukugxila kuyo yonke imfudumalo. | 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 kuze kube yilapho uzizwa usebenza kanzima kunokwesisekelo. Qala nge-increments engu-1-2 ngesikhathi bese uhamba lapho. | 6 |
| 3 iminithi. | Nciphisa ukunyakaza kwakho, ukumelana, ukuhamba noma isivinini ukuze ubuyele ezingeni lakho lokuqala. | 5 |
| 1 iminithi. | Yandisa ukwehlisa kwakho, ukumelana noma imigwaqo kuze kube yilapho uzizwa usebenza kanzima kunokwesisekelo. Qala nge-increments engu-1-2 ngesikhathi bese uhamba lapho. | 6 |
| 4 iminithi. | Ncipha ukuncipha, ukumelana, izimpande kanye / noma isivinini uze usebenze ezingeni elikhululekile. | 4 |
| Inani: | Amaminithi angu-20 |