Momwe mungayambire ndi kulimbitsa thupi koyenera?
Zoyenera, ngati mukufuna kukulitsa luso lanu komanso thanzi lanu, muyenera kuchita bwino masiku 5 pa sabata, a Acsm-CPT 2 ophunzitsaNeou, ntchito yogwiritsira ntchito yaumoyo, imauza thanzi. Izi zitha kumveka ngati zambiri, komabe tsopano si tsiku lililonse liyenera kukhala lolimba, ndipo zolimbitsa thupi zanu zitha kukhala zomaliza ngati zochepa ngati 30.
Momwe mumaganizira pafupipafupi mwa inu mumakhala ndi thanzi labwino komanso nthawi yomwe mungapezeke. Ngati ndiwe watsopano kuchita masewera olimbitsa thupi, mwachitsanzo, kuyamba ndi cholinga chocheperako, monga phazi lamakono 10,000 pamasana osachepera 5 pa sabata. Kapena, ngati nthawi yanu siyilola kwa masiku 5 pa sabata, cholinga kwa masiku atatu ndikuwona ngati mungathe kuwapangitsa kuti omwe alankhule kwambiri.
Mufunikanso kulowerera njira zomwe mumachita pa masiku 5. Ngati mungathe, cholinga cha masiku awiri kapena atatu a aerobic ndikuwononga masiku kapena masiku atatu kusukulu.
Ngati mukuchita zolimbitsa thupi zolimbitsa thupi kwa sabata, mutha kuphatikiza magetsi masiku onse, mutha kupanga magetsi masiku anu (ndikuganiza: mwana wa mphindi 20 amatanthauza kudzera panjira 25 zowerengera ndalama). Maphunziro okwanira c Chilankhulo Claut (Hit)
Ndipo ngakhale momwe zimayesedwa kudalira kuti maloto achisangalalo amadalira imodzi yolimbitsa thupi, ngakhale mutakhala ndi malingaliro ochepetsa thupi, ndikofunikira kuti mugwiritse ntchito magetsi muumwini.
Komabe, pamapeto pake, momwe mumakhalira ndi nthawi yolimbitsa thupi komanso zomwe mumachita zolimbitsa thupi zolimbitsa thupi zimabwera mpaka kufikanso ku zomwe mumakondweretsa kwambiri. Ngati mumadana ndi nthabwala, pititsani. Ngati mumakonda kuvina ndi kukwera njinga, idutse. Kupeza masewera olimbitsa thupi kwanu kumakuthandizani kuti mubweretse thukuta lalikulu ndikuyambitsa zotsatira.
Zoyenera kuchita za Cardio Workouts:
Tiyeni tiwone zomwe akatswiri azaukadaulo akugwiritsa ntchito pomanga dera!
A Nkhalapo ya American Hertionasion imalimbikitsa mikate zana limodzi makumi asanu ndi limodzi ndi sabata (iyi ndi ma routines asanu, makumi asanu ndi awiri), kapena miniti makumi asanu ndi awiri okwanira ndi sabata. Kugwiritsa ntchito digiriyi kumalola kuti mukhale ndi mtima wabwino kwambiri nthawi yomweyo ndikukuthandizani kuthana ndi mavuto osiyanasiyana ngati matenda a shuga. Kuphatikiza apo, zimalola kukweza malingaliro anu ndi kupsya mtima ndi kudyetsa thanzi lanu.
Ngati mukugulitsa masiku atatu pa sabata, cholinga pa madera anu olimbitsa thupi kuti mukhale akulu kwambiri, Hancock akuti. Iye anati: "Kuzama kwambiri, kanthawi kochepa kwambiri. "Ngati mukufuna kujambula kwa nthawi yayitali, pititsani kuchepa."
Ndendende zomwe mumachita kwa aerobic kamodzinso zimabwera mpaka kuzomwe mukufuna kuchita, Hancock akuti. Kaya izi zikuvina, kukwera njinga, kuthamanga, kukwera, kapena kumapita kukwera masitepe a Condomium yanu ndiye kuti imawerengedwa ngati Aerobic.
Hancock ndi Flores amavomereza kuti madera obiriwira komanso amphamvu amphamvu ndi Hit ndi Tabati. Tabata ndichitsanzo chachikulu cha maluwa omwe amatha kumalizidwa popanda kapena kulemera. Zimaphatikizaponso kugwira ntchito kwa masekondi 20, kupumula kwa 10, ndikubwereza kwa ozungulira 8.
Osewera a Elite agwiritsa ntchito maphunziro a chilankhulo kwa zaka zambiri kuti apititse magwiridwe awo onse komanso chifukwa choganiza bwino. Mukamapita pansi ndikupitilira kulimbitsa thupi la Aerobic, maphunziro a c Progratio chinenero cha panjira singatero: imapereka masewera olimbitsa thupi aliwonse ndi anaerobic. M'mawu osiyanasiyana, Tabata ndi Hit imatha kuwotcha mafuta, kulimbitsa mtima wa coronary komanso mawonekedwe am'mimba, ndipo amapanga minofu yonse nthawi yomweyo.
Chifukwa mukugwira ntchito yovuta kwambiri yolimbitsa thupi, mutha kukhala osavuta kujambula thukuta lamphamvu mu 25 mpaka 30 min. "Chofunika kwambiri, muyenera kuganizira za kamwana ka Hit.
Zoyenera Kuchita Kuti Mukhale Ndi Mphamvu Zolimbitsa:
Mukuwona zida zomwe zimapezeka mu mphamvu ya akatswiri aluso?
Mutha kuchita zonse zapamwamba, zotsika, kapena zonse zomwe muli nazo pa masiku anu ophunzitsira. Kuti mumvetse bwino kwambiri zolimbitsa thupi zanu, zamakono zimatsimikizira kuti thupi lonse limayang'ana thupi lonse ndikuphatikizanso mayendedwe apakompyuta, omwe amachita masewerawa nthawi imodzi.
"Mukayamba kuwonjezera kuchuluka kwa gawo lanu, lomwe limatanthawuza kuwonjezera zonenepa zowonjezera ndi ma reps onse pa masewera olimbitsa thupi," inatero. Kupita patsogolo mopitilira muyeso mwanjira imeneyi kumabweretsa mphamvu bwinobwino kupeza mphamvu ndi kutsanulira minofu.
Ngati muli ndi masiku ochulukirapo kuti muchepetse (makamaka ngati mukuyang'ana minofu), mutha kuchita tsiku la thupi la thupi ndi tsiku lotsika la thupi, lomwe limalimbikitsa.
M'masiku apamwamba a thupiwo, taganizirani zolimbitsa thupi ndikukoka masewera olimbitsa thupi, Hancock akuti. Kanikizani mayendedwe amaphatikizapo kukankha, makina osindikizira, kapena chifuwa. Kukoka masewera olimbitsa thupi kumaphatikizapo mizere, yokoka, zokongoletsera lat, ndi osambira kapena oyang'anira. Muthanso kusakaniza mu bicep ndi ma triceps amapita masiku ano, Hancock akuti. Kwa tsiku lotsika, lingalirani pochita zingwe, mapapo, ndi zolimbitsa thupi, ngati magwero, iye akuwonetsa.
Kodi pali kusiyana kotani pakati pa makina a Smith ndi zolemera zaulere pa squats?
Kuthyola squat kapena barbell squat, yomwe ndi "mfumu yamphamvu yamphamvu"?
Nthawi yopuma:
Kulola kwa chaka chimodzi kapena masiku opuma ndikofunikira kulola chimango chanu kuti chikhale bwino ndikumanganso. Hancock amalimbikitsa kuti muphunzire ndalama zanu zopumutsira (RHR) kuti muonenso kuti mukuchiritsidwa kwathunthu ndikuthana ndi kuthana ndi zolimbitsa thupi zotsatizana.
Ogulitsa kwambiri azaumoyo ndi ma smartwatches adzapeza ndalama zolipira mtima wa muip komanso kuti mudziwe zomveka zanu. RHR yanu ndi mitundu yonse yanthawi yomwe mtima wanu wa coronary imagunda pomwe mukupuma. Njira yotsika ya rhr yomwe mtima wanu waupangiri ukuponda magazi owonjezera osachita khama. Ichi ndi chizindikiro chapadera chomwe mukukhala athanzi, ndipo mtima wanu chimakhala wolimba.
Ngati mukutsata RHR yanu pafupipafupi, mutha kudziwa kuti zimachulukitsidwa kwa maola ambiri kapena mwina masiku atatha mphamvu. Ndilo tsiku lililonse, komabe ngati RHR yanu ndi kumenyedwa kasanu molingana ndi mphindi (BPM) kapena zowonjezera pamwamba pa rhr, ndiye kuti mudzakhala mukumwa. Tengani tsiku lina lililonse lopumula ndikudikirira mpaka Rhr yanu imabwereranso ku chindapusa chake chatsiku ndi tsiku kuposa kulowera ku masewera olimbitsa thupi.
Pomwe masiku opumira amapereka nthawi popanda ntchito kuchokera ku aerobic ndi mphamvu, sizingakupangireni kuti musakhalepo kanthu. Gwiritsani ntchito masiku anu opumula, otambasula, kapena kusuntha mofatsa ngati kuyenda kudutsa chopikika kuti magazi anu atuluke, Hancock akuti.
"Ndiongoyang'ana mwachidwi pamalingaliro anu kuti mupange zoyesayesa zanu zomwe zimatsogolera kapena ayi. "Ndizosavuta kuti anthu amatchera matupi athu, ndipo ndiye kuti mukuphatikiza komanso kuphatikiza mitundu."
Ngati mumakonda kuthamanga, mukupitilizabe kukhala ndi maphunziro ochepa. Ngati mukusangalatsidwa ndi zolemera zambiri, mukupitilizabe kupeza chindapusa cha mtima wa crorkory ndi aerobic. "Matupi athu amayenera kutengera opsinjika, motero ndikofunikira kuphatikiza omwe akuvutitsa kusinthiratu," akutero.
Post Nthawi: Sep-21-2022