Okuqukethwe
- Imininingwane ejwayelekile ngokusebenza kwe-cardio ekhaya
- Ukuzivocavoca umzimba okunomthelela ophansi kwabaqalayo ngaphandle kokugxuma
- Ukuzivocavoca kweCardio kwezinga eliphakathi
- Ukuzivocavoca kweCardio kwezinga eliphakeme
- Ukuzivocavoca kweCardio ekhaya indlela TABATA
- Yini enye ebalulekile ukwazi ngokuzivocavoca kwe-cardio ekhaya
Ukuqeqeshwa kwenhliziyo nokuzivocavoca okwandisa izinga lokushaya kwenhliziyo yakho futhi kukhuphule ukujikeleza kwegazi emzimbeni wonke (kusuka esiNgisini. kwenhliziyo - kwenhliziyo).
Ukwenza ukusebenza kwe-cardio njengasejimini ejimini (umshini wokunyathela, ibhayisikili, i-ellipsoid), nasekhaya ngaphandle kwemishini eyengeziwe. Sikunikeza ukukhetha okuhlukile kwe-cardio futhi kuqedile uhlelo lwe-cardio ukusebenzisa ekhaya yokwehlisa isisindo kanye nokushisa ama-calories.
Imininingwane ejwayelekile ngokusebenza kwe-cardio ekhaya
Kokunye ukuqeqeshwa kwe-cardio kuyinto yokuchitha isizungu eyintandokazi, kwabanye, kunalokho, uthando lwangempela nenjabulo. Kepha noma ngabe usabela kanjani ekusebenzeni kwe-cardio, zingenye zezinto ezisemqoka zokuqina komzimba. Qiniseka ukuthi ufaka izivivinyo ze-cardio kuhlelo lwakho lokuqeqesha, noma ngabe unokukhuthazela okuncane noma ngabe usaqala. Uma kunokwenzeka ukulanda umthwalo owenele, khona-ke i-cardio Workout izotholakala kuwo wonke umuntu.
Izinganekwane eziyi-7 ezinkulu ngokuqeqeshwa kwenhliziyo
Kungani udinga ukuzivocavoca kwe-cardio?
Ngaphambi kokudlulela ekuzivocavoca i-cardio ekhaya, masikhumbule futhi ukuthi kungani udinga ukuzivocavoca nge-aerobic:
- Ukwenza ngcono uhlelo lwezinhliziyo ngenxa yokuzivocavoca imisipha yenhliziyo
- Ama-calories avuthayo nokwanda kwethoni yemisipha
- Ukuthuthukiswa kokukhuthazela
- Khipha imizwa engemihle, unciphise ubungozi bokudangala
- Ukusheshisa izinqubo umzimba
- Ukunciphisa ubungozi besifo sikashukela ngokunciphisa ukuzwela ekushintsheni ezingeni likashukela egazini
- Ukwenza ngcono ukusebenza kohlelo lokuphefumula
- Khulisa ukuminyana kwethambo
Ngaphezu kwalokho, ukuqeqeshwa okulinganiselayo kwe-cardio kunika amandla usuku lonke, uzozizwa ujabule futhi ugcwele amandla. Vele, uma kungewona umsebenzi onamandla kakhulu, owenziwa umkhawulo wamandla akho. Kulokhu, kunalokho, ukuntuleka kwamandla namandla nokukhathala.
Imithetho nezici zokuvivinya umzimba kwe-cardio yasekhaya:
- Njalo yenza izivivinyo ze-cardio ekhaya ngamateki. Hhayi izicathulo, hhayi ngamasokisi, hhayi izicathulo, njengamateki. Ukuzivocavoca ngaphandle kokugijimisa izicathulo izinkinga ezihlangene ezihlangene nokulimala
- Ukulinganisa okunembile kwama-calories ashisiwe ngesikhathi sokuzivocavoca kwe-cardio kungcono ukusebenzisa isilawuli sokushaya kwenhliziyo noma isongo lokuqina. Isilinganiso esiphakeme semizuzu engama-30 sokuzivocavoca umzimba sishisa amakhalori angama-300-400. Amandla aphakathi nendawo: ama-calories angu-250-350. Amandla aphansi: 200 kuya ku-250 kcal.
- Ngesikhathi sokusebenza kwe-cardio gcina ukushaya kwenhliziyo yakho ngaphakathi kwe-130-150 BPM. Leli ibanga elilungile lokuzivocavoca okusezingeni eliphezulu futhi okuphephile kwenhliziyo nokushisa okusebenzayo kwama-calories. Uma ungenaso isilawuli sokushaya kwenhliziyo, ungamisa isikhashana imizuzwana engu-15 bese ulinganisa ukushaya kwenhliziyo yakho (noma ngesikhathi sekhefu phakathi kwamasethi).
- Uma unenkinga ngemithambo ye-varicose, ungasebenzisa amasokisi okucindezela noma amasokisi, avikela imithambo ekugcwaleni nasekulimaleni. Kepha ukweqa kokushaqeka kungcono kugwenywe.
- Kusebenza kangcono kakhulu ukwenza i-cardio Workout kumodi yesikhawu. Isibonelo, amasekhondi angu-30 womsebenzi omkhulu namasekhondi angu-15 okuphumula (noma inketho edumile yokuqeqeshwa kweTABATA: amasekhondi angama-20 / imizuzwana eyi-10 - okuningi kulokhu ngezansi). Lokhu kuzosiza ukushisa ama-calories amaningi, kunciphise ukulahleka kwezicubu zemisipha, kusheshise inqubo yokwehlisa isisindo futhi kuzovumela ukuqhuba ukuqeqeshwa kahle ngesikhathi esincane.
- Ukuzivocavoca kweCardio kwabesifazane nabesilisa ngokufanayo, futhi indlela yokuqeqeshwa kwe-aerobic yehlukile. Ngaphandle kokuthi ukuqina emadodeni kuvame ukuba ngaphezulu.
- Njalo qala ukuzivocavoca kwe-cardio ekhaya ngokufudumala bese uphela nge-hitch. Buka izinketho zethu ezenziwe ngomumo zifudumale ngaphambi kokuzivocavoca bese welula ngemuva kokuzivocavoca.
- Uma ufuna ukunciphisa umzimba, ungakhohlwa ngokudla, okubaluleke kakhulu ekushisweni kwamafutha. Ngisho nokuzivocavoca umzimba njalo ngaphandle kokudla ukunciphisa umzimba akunakwenzeka.
Umsoco ofanele wokwehlisa isisindo: ungaqala kanjani igxathu negxathu
Yebo, manje engxenyeni eyinhloko yalesi sihloko: izivivinyo ze-cardio zamazinga ahlukene wokuqina. Funda kabanzi mayelana nokuthi kukangaki ngeviki, ukwenza ukusebenza kwe-cardio kufundwe ngezansi.
Ukuzivocavoca kweCardio kwethulwe kwizithombe ze-GIF ezikusiza ukuthi uqonde kahle ukuthi ushayela kanjani. Ngemuva kwezithombe kukhona uhlelo lohlelo lwesifundo imizuzu engama-25-30. Ungashintsha ubude nobukhulu bokuzivocavoca kwe-cardio ekhaya, unciphise noma wandise inani lemijikelezo.
Ukuzivocavoca umzimba okunomthelela ophansi kwabaqalayo ngaphandle kokugxuma
Leli qoqo le-cardio umzimba ekhaya lifanele abaqalayo nalabo abagwema ukweqa, ngokwesibonelo, ngenxa yezinkinga zamalunga noma imithambo ye-varicose. Ngisho ngaphandle kokugxuma, lezi zivivinyo ze-cardio zizokusiza ukukhuphula izinga lokushaya kwenhliziyo nokwenza umsebenzi we-cardio osebenzayo.
Siyabonga ngesiteshi se-youtube se-gifs I-MFit!
1. Ukuzala izandla nezinyawo
2. Ukuhamba nge-zahlest Shin
3. Phakamisa amadolo esifubeni
4.I-skater
5. Amadolo
6. Phakamisa idolo + lunge emuva
7. Umsubathi
8. Isibhakela
9. Kick emaceleni ngokuthinta ucansi
10. Shaya phambili nangemuva ngonyawo oluphambene
11. Umthelela ophansi weBurpee
12. Ukuhamba ebhawa
13. Ukuphakamisa imilenze ngentambo
Hlela ukusebenzisa i-cardio kwabaqalayo imizuzu engama-25
Zonke izivivinyo zinikezwa etafuleni:
| Round 1 (ephindaphindwe emathangeni ama-2) | Umjikelezo 2 (phinda umjikelezo 2) | Round 3 (ephindaphindwe emathangeni ama-2) |
|---|---|---|
| 1. Ukuhamba nge-zahlest Shin | 1. Ukuzala izandla nezinyawo | 1.I-skater |
| 2. Phakamisa amadolo esifubeni | 2. Amadolo | 2. Kick phambili nasemuva |
| 3. Isibhakela | 3. Kick emaceleni ngokuthinta ucansi | 3. Ukuhamba ebhawa |
| 4. Ukuphakamisa imilenze ngentambo | 4. Umthelela ophansi weBurpee | 4. Umsubathi |
| Phumula umzuzu owodwa | Phumula umzuzu owodwa | Phumula umzuzu owodwa |
Phinda umsebenzi ngamunye 30 imizuzwana, khona-ke Ukuphumula kwamasekhondi ayi-15. Umjikelezo ngamunye uyaphindwa Amathanga ama-2. Phakathi kokuphumula Iminithi ye-1. Uma ufuna ukushintsha isikhathi sokuzivocavoca, ungalungisa inani lamathanga nesikhathi sokuvivinya umzimba.
Exercises I-Sprinter, amadolo phezulu, Kick eceleni futhi Shaya phambili nangemuva emzuliswaneni wokuqala kwenziwa ngomlenze owodwa, kowesibili ngakolunye.
Ungaqala ukwenza imizuzu engu-15 ngosuku (ngemijikelezo emi-2 kuphela), ukhuphule kancane isikhathi sokuzivocavoca kwe-cardio.
Ukuzivocavoca kweCardio kwezinga eliphakathi
Lezi zivivinyo ze-cardio zizoba nakho ukusebenza ngaphakathi noma labo ababekezelela kalula i-cardio nokugxuma.
1. Ukugijima ne-Shin zahlest
2. Ukugijima nokuphakamisa amadolo aphakeme
3. Jumps zizalanisa izingalo nemilenze
4. Isikhafu
5. Ukugxumela eceleni
6. I-lateral plyometric lunge
7. Izikwele ezinezingalo eziphakamisayo
8. Ngena esikhungweni esibanzi
9. Izikwele ngokugxuma
10. Ukugijima okuvundlile
11. Ukugxuma ngentambo ngokuphakamisa imilenze
12. Thinta unyawo ngentambo yangemuva
13. Ukugijimela ngapha nangapha
Hlela ukuqeqeshwa kwe-cardio ezingeni eliphakathi imizuzu engu-25
Zonke izivivinyo zinikezwa etafuleni elingezansi. Ukuzivocavoca okuthile kuthathwa kusukela ezingeni lokuqala, ukuze ube nethuba lokuphefumula futhi uqinise isifundo kusukela ekuqaleni kuze kube sekugcineni.
| Round 1 (ephindaphindwe emathangeni ama-2) | Umjikelezo 2 (phinda umjikelezo 2) |
|---|---|
| 1. Jumps zizalanisa izingalo nemilenze | 1. Ngena esikhungweni esibanzi |
| 2. Ukugijimela ngapha nangapha | 2.I-skater |
| 3. Izikwele ngokugxuma | 3. I-lateral plyometric lunge |
| 4. Isibhakela | 4. Isikhafu |
| 5. Ukugxuma ngentambo ngokuphakamisa imilenze | 5. Ukuhamba ebhawa |
| 6. Thinta unyawo ngentambo yangemuva | 6. Ukugijima nokuphakamisa amadolo aphakeme |
| 7. Ukugijima ne-Shin zahlest | 7. Kick phambili nasemuva |
| Phumula umzuzu owodwa | Phumula umzuzu owodwa |
Phinda umsebenzi ngamunye 30 imizuzwana, khona-ke Ukuphumula kwamasekhondi ayi-15. Umjikelezo ngamunye uyaphindwa Amathanga ama-2. Phakathi kokuphumula Iminithi ye-1. Uma ufuna ukushintsha isikhathi sokuzivocavoca, ungalungisa inani lamathanga nesikhathi sokuvivinya umzimba.
Exercises I-Plyometric lateral lunge futhi Shaya phambili nangemuva emzuliswaneni wokuqala kwenziwa ngomlenze owodwa, kowesibili ngakolunye.
Ukuzivocavoca kweCardio kwezinga eliphakeme
Uma ungahloli inketho yenza i-cardio Workout yezinga eliphakathi, ungaqhubeka nokwenza inkinga uhlelo lwakho. Ukunakwa: ukuzivocavoca okulandelayo kwe-cardio kufanelekile kuphela ekubhekaneni nakho okunolwazi ngaphandle kwezinkinga zempilo.
1. Eqa ama-degree angu-180
2. Amaphaphu agxumayo
3. Ukugxuma
4. Inkanyezi egxumayo
5. Igobolondo lejump
6. AmaSumo squats ngokugxuma
7. IBurpee
8. Ama-Pushups + akhahlela izinyawo
9. Ukunyuka
10. Gxuma endaweni yokucima ukoma
11. Eqa ibhande
Hlela ukuqeqeshwa kwe-cardio ezingeni eliphakathi imizuzu engu-30
Zonke izivivinyo zinikezwa etafuleni elingezansi. Ukuzivocavoca okuthile kuthathwa kusuka ezingeni elijwayelekile ukuthola ithuba lokuphefumula nokugcina isifundo kusukela ekuqaleni kuze kube sekugcineni.
| Round 1 (ephindaphindwe emathangeni ama-2) | Umjikelezo 2 (phinda umjikelezo 2) |
|---|---|
| 1. Eqa ama-degree angu-180 | 1. Amaphaphu agxumayo |
| 2. Ukugijima okuvundlile | 2. Ukugijima nokuphakamisa amadolo aphakeme |
| 3. AmaSumo squats ngokugxuma | 3. Ama-Pushups + akhahlela izinyawo |
| 4. Gxuma endaweni yokucima ukoma | 4. Ukunyuka |
| 5. Ukugxumela eceleni | 5. Jumps zizalanisa izingalo nemilenze |
| 6. IBurpee | 6. Inkanyezi egxumayo |
| Phumula umzuzu owodwa | Phumula umzuzu owodwa |
Phinda umsebenzi ngamunye imizuzwana engu-40, khona-ke Ukuphumula kwamasekhondi ayi-20. Umjikelezo ngamunye uyaphindwa Amathanga ama-2. Phakathi kokuphumula Iminithi ye-1. Uma ufuna ukushintsha isikhathi sokuzivocavoca, ungalungisa inani lamathanga nesikhathi sokuvivinya umzimba.
I-TABATA: 10 izivivinyo ezilungiselelwe
Ukuzivocavoca kweCardio ekhaya indlela TABATA
Ukuqeqeshwa kweTABATA kuhlukile kokuzivocavoca kwe-cardio, lapho izikhathi eziqhuma kakhulu eziqhamuka nezikhawu zokuphumula ezifushane. Indlela yeCardio Workout TABATA ifaka uhlelo olulandelayo: Ukuzivocavoca imizuzwana engama-20, ukuphumula kwamasekhondi ayi-10, ukuzivocavoca ngakunye kwenza izindlela eziyi-8 phakathi kokuzivocavoca ukuphumula kwemizuzu engu-1, i-TABATA-round eyodwa ithatha imizuzu emi-4.
Funda kabanzi ngokuqeqeshwa kweTABATA
Sikunikeza izinketho ezi-2 zokuzivocavoca ze-TABATA ekhaya: yokuqeqeshwa okuphakathi naphakathi. Imvamisa ukuzivocavoca okukodwa kweTABATA kufaka izivivinyo ezi-8, kulokhu, isifundo sithatha imizuzu engama- ~ 40, kepha kungahle kube nezinye izinketho ngokubona kwakho. Kwabaqalayo kungcono ukungazijwayezi ukusebenzisa i-TABATA, bese ukhetha uhlelo lokufunda oluphakanyiswe ngenhla.
Isikimu sisebenza ukuzivocavoca umzimba ekhaya ku-TABATA Protocol:
- Ku-TABATA Workout kuhlanganisa izivivinyo ezi-8
- Ukuvivinya ngakunye kwenziwa ngezindlela eziyi-8
- Indlela ngayinye ifaka imizuzwana engu-20 yomsebenzi namasekhondi angu-10 okuphumula
- Ukuzivocavoca okukodwa kwenziwa imizuzu emi-4
- Phakathi kokuzivocavoca phumula imizuzu engu-1-1,5
- Isikhathi esiphelele sokuzivocavoca kwe-cardio i-TABATA Protocol yimizuliswano engu-8 yimizuzu engama-40-45
Ilungele izibali sikhathi zeTABATA ongazilanda kuselula yakho ngokuphelele mahhala, buka kuzicelo zemakethe zedivayisi yakho (Isikhathi seThabata). Noma vula ividiyo eqediwe ngesibali sikhathi nomculo, isibonelo:
Ukuqeqeshwa kweTABATA kwamazinga aphakathi ekhaya
Ukuzivocavoca okungukuqeqeshwa kwe-cardio:
- Ukugijima nge-Shin zahlest
- Izikwele ezinokweqa
- Amadolo
- Ukugxuma ngentambo ngokuphakamisa imilenze
- I-lateral plyometric lunge
- Eqa ukuzalanisa izingalo nemilenze
- Thinta unyawo ngentambo yangemuva
- Ukugxumela eceleni
Ukuzivocavoca amadolo ” futhi "I-lateral Plyometric lunge" kwenziwe amasethi ama-4, uhlangothi lokuqala, kwalandela nolunye.
Isikimu sokubulawa:
- Ukuvivinya ngakunye kwenziwa ngokohlelo: imizuzwana engu-20 iyasebenza nemizuzwana eyi-10 iyaphumula (le yindlela eyodwa)
- Ukuvivinya ngakunye kwenziwa ngezindlela eziyi-8, bese udlulela kokulandelayo.
- Phakathi kokuzivocavoca phumula imizuzu engu-1-1,5
- Isikhathi Esijwayelekile sokuqeqeshwa: imizuzu engu-40-45
Isibonelo, qala ngokufeza “Ukugijima ne-zahlest Shin” Izindlela eziyi-8 ngokusho kohlelo lwemizuzwana engama-20/10, ukuphumula umzuzu bese uqhubekela phambili ama-squats agxumayo, ephindaphindwa ngezindlela eziyi-8, njll.
UTABATA ucijela phambili ekhaya
Ukuzivocavoca okungukuqeqeshwa kwe-cardio:
- Amaphaphu agxumayo
- Ukugijima ngamadolo aphakeme
- IBurpee
- Ngena esikweleni esikhulu
- Ukugijima okuvundlile
- Ama-Sumo squats ngokugxuma
- Scissors
- Eqa ama-degree angama-180
Isikimu sokubulawa:
- Ukuvivinya ngakunye kwenziwa ngokohlelo: imizuzwana engu-20 iyasebenza nemizuzwana eyi-10 iyaphumula (le yindlela eyodwa)
- Ukuvivinya ngakunye kwenziwa ngezindlela eziyi-8, bese udlulela kokulandelayo.
- Phakathi kokuzivocavoca phumula imizuzu engu-1-1,5
- Isikhathi Esijwayelekile sokuqeqeshwa: imizuzu engu-40-45
Isibonelo, qala ngokufeza i- "Amaphaphu agxumayo" Izindlela eziyi-8 ngokusho kohlelo lwemizuzwana engama-20/10, ukuphumula umzuzu bese uqhubekela phambili “Gijima ngamadolo aphakeme”, ephindaphindwa ngezindlela eziyi-8, njll.
Yini enye ebalulekile ukwazi ngokuzivocavoca kwe-cardio ekhaya
Kukangaki ngesonto udinga ukwenza ukuqeqeshwa kwe-cardio?
1. Ufuna ukunciphisa umzimba:
- Uma uhlela ukushintshanisa amandla nokuqeqeshwa kwe-cardio ngezinsuku ezahlukahlukene, bese wenza i-cardio imizuzu engama-30-45 imizuzu 2-3 izikhathi ngesonto.
- Uma uhlela ukusebenzisa izinsimbi nokuzivocavoca kwe-cardio ngosuku olulodwa, bese wenza i-cardio imizuzu engu-15 kuya kwengu-30 kuya kwengu-3-4 ngesonto.
2. Ufuna nje ukuma kahle noma ukusebenza kwimisipha:
- Uma uhlela ukushintshanisa amandla nokuqeqeshwa kwe-cardio ngezinsuku ezahlukahlukene, bese wenza i-cardio imizuzu engama-40-50 1 kanye ngesonto.
- Uma uhlela ukusebenzisa izinsimbi nokuzivocavoca kwe-cardio ngosuku olulodwa, bese wenza i-cardio imizuzu engama-20-30 izikhathi ezi-2 ngesonto.
Lapho wenza ukuqeqeshwa kwe-cardio: ngaphambi noma ngemuva kokuqeqeshwa kwesisindo?
Uma wenza imithwalo yamandla enamandla ngezisindo ezinkulu zokukhula kwemisipha, bese wenza i-cardio ngemuva kokuqeqeshwa kwamandla.
Uma wenza ukuqeqeshwa kwamandla ngezisindo ezincane zethoni yemisipha, amanani ayisisekelo wokuthi uzokwenza nini izivivinyo ze-cardio, cha. Gxila empilweni yakho. Uma, ngemuva kwe-cardio ulukhuni ukuzivocavoca okugcwele, bese uqala umsebenzi wakho ngokuzivocavoca amandla. Ngakolunye uhlangothi, uma ungenawo amandla we-cardio ngemuva kokuzivocavoca amandla, qala iseshini yakho ngokuvivinya umzimba kwe-cardio.
Yikuphi okunye ongakwenza ekuqeqesheni i-cardio ekhaya?
Kepha uma ukuzivocavoca umzimba okujwayelekile ekhaya okubona ngathi kuyisicefe noma kungewona umsebenzi olungile, ungakhetha olunye uhlobo lomsebenzi wokuthuthukisa uhlelo lwezinhliziyo:
1. Izilingisi. Ungathenga umshini wokunyathela ekhaya, ujikeleze umugqa, i-elliptical, ibhayisikili, bese umbuzo wokukhetha i-cardio uzonyamalala ngokwawo.
2. Isinyathelo aerobics. Ngalolu hlobo lwe-cardio njenge-step aerobics awusoze waba nesithukuthezi, futhi umthwalo emadolweni lapho wenza i-step aerobics uphansi kakhulu kunangesikhathi ugxuma. Funda kabanzi ngakho: Isinyathelo se-aerobics: ukusetshenziswa nokusebenza kahle.
3. Ukuhamba ngezitebhisi. Uma uhlala esakhiweni sefulethi, ukuhamba ngezitebhisi kungakuhle ukukhuphula izinga lokushaya kwenhliziyo yakho, ukushisa amakhalori futhi uthuthukise ngempumelelo izindawo eziyinkinga zezinyawo.
4. Intambo yeqa. Enye indlela eyisidina yokuzivocavoca i-aerobic ukweqa intambo. Funda kabanzi ngale ndatshana: Intambo yokugxuma.
5. Amakilasi ukulungela ukusebenzisa ividiyo. Uma uthanda ukuba nezifundo eziqediwe zevidiyo, bheka elinye lamaqoqo ethu:
- Ukuzivocavoca kwe-cardio okuyi-14 kusuka kuFitnessBlender kwabaqalayo ngaphandle kokugxuma
- Ukuqeqeshwa kwe-20 TABATA ngolimi lwesiRussia kusuka kuFitnessoManiya
- Ukuzivocavoca umzimba okuphezulu okungama-20 kwesisindo kwesiteshi se-youtube iPopsugar
- Ukusebenza okuyi-10 kwe-cardio ngaphandle kokugxuma nokugijima kusuka ku-Ekaterina Kononova
Sizamile kule ndatshana ukukuqoqela zonke izinketho zokusebenzisa i-cardio ekhaya. Uzohlala ukwazi ukwengeza amakilasi ukuze avumelane nezici zakho ngokushintsha ubude bemijikelezo, isikhathi sokuphumula nokusetha izivivinyo ze-cardio.
Kwabaqalayo, ukuncipha, ukuthuthuka, ukusebenza kweCardio