35 Minute Isikhathi Sokubamba Isivinini Nokunciphisa Ukusebenza
Lokhu kuhilela kuhilela ukusebenza ku- treadmill (noma imuphi umshini we-cardio ozikhethelayo) imizuzu engu-35 yokudabuka kwe- cardio fun. Uzochitha isikhathi esiningi ushintsha ijubane lakho futhi uhambe ukuze wenze umsebenzi othakazelisayo uma wenza izinto ezimbili ezibalulekile: Ukuvutha amakhalori amaningi nokwakha ukukhuthazela okwengeziwe esikhathini esifushane.
Ukuvinjelwa nokunciphisa okubalwe kuhlu kuphela izibonelo futhi ububanzi kusukela ekuhambeni kokuhamba kuya ekugijimeni okugijima.
Ukwandisa noma ukunciphisa isivinini / ukufakela ukuvumelanisa ukuzama ukuphakanyiswa okuphakanyisiwe futhi, nakanjani, izinga lakho lokuzivocavoca. Sebenzisa lesi sikhundla esenzelwe ukuzithoba ngezansi ukuthola ukuthi kunzima kangakanani ukusebenza. Oh, nenye into eyengeziwe ... ukuze usebenze isikhathi eside, hamba phakathi kokuzivocavoca kabili!
| Isikhathi | Imiyalo | Ukuqeda Isivinini / Ukunyuka | Ukusebenza okuveziwe |
|---|---|---|---|
| 10 iminithi | I-3.0 - 5.0 mph / 1% ithambekele-ifudumele-up | I-3.0 - 5.0 mph / 1% ihambe | 4-5 |
| 5 iminithi | Isisekelo - Thola ijubane elilinganiselwe, ngaphandle kwendawo yakho yokududuza | 3.5 - 6.0 (Ukuhamba noma ukugijima) / 1% ihambe | 5-6 |
| 1 iminithi | Khulisa ijubane futhi ulinganisele ukunyuka okungu-1 njalo ngemva kwemizuzwana engu-15 | 3.9 - 6.4 mph / 5% ihambe | 7-8 |
| 1 iminithi | Hlala ngesivinini esingenhla futhi uhambe | 3.9 - 6.4 mph / 5% ihambe | 8 |
| 1 iminithi | Isivinini esincane futhi ubeke ukulinganisa okungu-1 njalo ngemva kwemizuzwana engu-15 | 3.5 - 6.0 / 1% ihambe | 6-7 |
| 1 iminithi | Ngokushesha ngesivinini esisezingeni eliphansi, ukwandisa ukwehlisa yonke imizuzwana engu-15 | 3.5 - 6.0 / 5% ihambe | 7-8 |
| 1 iminithi | Hlala ngesivinini esingenhla / ukwehla | 3.5 - 6.0 / 5% ihambe | 8 |
| 1 iminithi | Ukusheshisa kumkhawulo wokuqala, wehlise ukunyakaza zonke imizuzwana engu-15 | 3.5 - 6.0 / 1% ihambe | 7-8 |
| Imizuzu emihlanu | Ngaphezulu kwesisekelo - Thola okungaphezulu kwendawo yakho yokududuza kule ngxenye | I-3.8 - 6.3 + / 1% ihambe | 6-7 |
| 1 iminithi | Ukuqala ngesivinini esingenhla futhi uhambe ngo-2%, thatha ukunyuka kwe-1 ngokushesha njalo ngemva kwemizuzwana engu-20 | 4.1 - 6.6 / 2% lithembeke | 7-8 |
| 1 iminithi | Hlala ngesivinini esingenhla futhi uhambe | 4.1 - 6.6 / 2% lithembeke | 8 |
| 1 iminithi | Nciphisa ijubane njalo ngemizuzwana engu-20 | 3.8 - 6.3 / 2% uhambe | 7-8 |
| 1 iminithi | Sprint noma ngesivinini ngokushesha ngangokunokwenzeka! | I-4.0 - 7.0+ | 9 |
| Imizuzu emihlanu | Yehlisa umoya | 3.0 - 4.0 mph | 4 |
| Isikhathi Sonke | Amaminithi angu-35 |