Lokhu kusebenza okuyisisekelo kwe-cardio yisinyathelo esilandelayo kusuka ku- 20-Minute Workout Cardio , enezela isikhathi esiningi nokuqina okuningi ekusebenzeni okudlule. Manje uzobe uthola inani eliphakanyisiwe lomsebenzi wokuzivocavoca owenziwe nsuku zonke kuya kokujulile. Kuyinto uhlobo lokuzivocavoca ozolifuna ukwenza izinsuku eziningi zesonto ukuze uthole impilo engcono kanye nokuzivocavoca, futhi, nakanjani, ngokushisa amakholori.
Shintsha ngokusebenzisa imishini ehlukahlukene ye-cardio nemisebenzi ye-aerobic efana nokugijima nokuhamba ngebhayisikili.
Uzoshintsha phakathi kwesisekelo sokuqala, izinga elilinganisiwe, nezinga eliphakeme kakhulu ngokushintsha izilungiselelo zakho, ukusheshisa noma ukunciphisa. Ungasebenzisa leli shidi elenzelwe ukuveza ukufanisa ukuthi uzizwa kanjani emazingeni aphakanyisiwe akhuthazayo ( funda kabanzi mayelana nendlela yokuqapha amandla akho ). Uzoqala ezingeni le-4, izinga lokuzikhandla elilinganiselwe lapho ungaxoxa nabangani bakho. Khona-ke uzobe usufika ku-6 no-7 lapho uphefumula khona kancane futhi uphuthumayo, kodwa hhayi okwamanje kuze kube amazinga kuphela okugaya.
Izinsiza ezidingekayo kwi-Cardio Workout yokuqala
Lokhu kusebenza kungenziwa kunoma imuphi umshini we-cardio noma eminye imisebenzi. Ungenza lo mdlalo kusikripthi, umjikelezo omilayo, umqeqeshi we-elliptical, umshini wokugwedla, umshini we-skiing. Ungakwazi futhi ukukwenza ngokuhamba, ukugijima , ukuhamba ngebhayisikili noma ukwenza ezinye izinto zomzimba we-cardio.
Indlela Yokwenza Umqeqeshi we-Cardio 30-Minute Workout
- Gcwalisa ingxenye ngayinye yokuzivocavoca, isivinini sokubeka, ukwehlisa, ukumelana noma imigwaqo ukufanisa amazinga okukhushulwa aphakanyisiwe aphakanyisiwe.
- Shintsha ukuqeqeshwa okudingekayo ukuze uvumelane nezinga lakho lokuzivocavoca, izintandokazi kanye 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. | 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 uze uzizwe usebenza kanzima kunokwesisekelo. | 6 |
| 3 iminithi. | Buyela emuva kwesisekelo | 5 |
| 1 iminithi. | Ukwandisa ukuhamba kwakho, ukumelana noma imigwaqo ukuze usebenze kanzima kunokwesisekelo. | 6 |
| 3 iminithi. | Buyela emuva kwesisekelo | 5 |
| 1 iminithi. | Ukwandisa ijubane lakho ukuze usebenze ngamandla - kufanele uthole kunzima ukukhuluma | 7 |
| 3 iminithi. | Buyela emuva kwesisekelo | 5 |
| 2 iminithi. | Ukwandisa ijubane lakho ukuze usebenze ngamandla - kufanele uthole kunzima ukukhuluma | 7 |
| 5 iminithi. | Yehlisa umoya | 4 |
| Inani: | Amaminithi angu-30 |
Ukuqapha kwalokhu kusebenza
Bheka udokotela wakho ngaphambi kokuzama lokhu okusemandleni uma kukhona ukulimala, izifo noma ezinye izimo. Ukuze uvikeleke, qiniseka ukuthi uyazi izinto eziyisisekelo zanoma imuphi umshini we-cardio oyisebenzisayo. Awufuni ukuchitha isikhathi sakho sokuzivocavoca ngokungazi ukuthi ungasheshisa kanjani, wehlisa phansi noma ukwandise futhi unciphise ukumelana nemigwaqo. Bonisa ukuthi ngaphambi kokuthi ungene emshinini. Sebenzisa noma iyiphi intambo yokuphepha eniyinikezelayo isiteji sokugcoba ngakho sizoyeka uma uhamba futhi uwa.
Ukuze usebenze ngaphandle kwe-cardio, gwema ukuzivocavoca okuphazamisayo. Qaphela ithrafikhi futhi uqinisekise ukuthi ungazwa umsindo omude uma usebenzisa ama-earbuds, njll.