Paunenge uchida yakanaka dikita sesh asi usingakwanise kuenda kumitambo yekurovedza muviri, kurovedza muviri kumba kunogona kunzwa senge subpar yechipiri sarudzo. Chokwadi, unogona kusimudza mamwe dumbbells uye kuputika kunze mapuranga mana , asi zvakadini ne cardio? Zvakadini nekunzwa-kunakirwa, mimhanzi-inorira, endorphin-kupomba maekisesaizi anoita kuti moyo wako upombe? Nhau huru: Kumwe kuomesesa kwemoyo kunoshanda kunogona kuitwa pa6 x 2 yoga mat mumba mako.
Ndeapi Mabhenefiti eCardio Exercise?
Cardio, kana aerobic exercise, yakakosha kune hutano hwakanaka. Kuita kurovedza muviri kunobatsira kuchengetedza moyo wako, mapapu uye circulatory system yakakwana uye kushanda. Cardio yakanakira mwoyo, anodaro LA mudzidzisi wega Danny anosvetuka . Uye mwoyo wakasimba ndiwo musimboti wekurarama kwenguva refu. Mhando iyi yekurovedza muviri inosimudzira kutenderera kweropa kune hutano, inopa kuwedzera kweendorphins uye inowedzera simba remapapu. Iyo zvakare inzira yakanaka yekudzikisa njodzi yechirwere chemoyo, chirwere cheshuga uye high cholesterol.
Kana yakabatana zvine hungwaru nemitambo yeanaerobic, sekusimudza uremu, cardio inogona kunyanya kubatsira. Kubatsira kutsanangura izvi, Saltos anofarira kutarisa cardio sedhizeti mushure mekosi huru. Zvitoro zvako zveglycogen--simba rinochengetwa nemuviri wako mumatishu---anoshandiswa zvakanyanya kusimudza zvinorema sekudzidziswa kwesimba. Izvi zvinodaro nekuti anaerobic kurovedza muviri kunosanganisira kukurumidza kuputika kwekufamba kunoitwa pakuedza kukuru kwenguva pfupi. Kuti upedze rudzi urwu rwekurovedza muviri, muviri wako unopisa kuburikidza nesimba rinobva kune glucose (aka nyore shuga inogadzirwa kubva kumacarbohydrates). Kuita cardio mushure mekushanda kwesimba kwakanaka kunobvumira muviri wako kuti upinde muzvitoro zvemafuta, apo iwe unogona kutanga kuona kuchinja kwehuremu hwako. Pazasi, kudzidziswa kwesimba uye cardio zvakanaka pachazvo, asi kana zvaitwa pamwe chete nenzira kwayo, zvinoshamisa.
Kuti ugadzirise kusimba kwako kumba, sarudza mashanu ezvaunofarira maekisesaizi kubva pane rondedzero iri pazasi uye zadzisa maround matatu uchishandisa yakakurudzirwa nhamba yereps pakufamba kwega kwega. Kutanga, edza kuchovha bhasikoro kuburikidza neashanu maekisesaizi ane nyeredzi murairidzi wedu anogara Danny anonyanyoda (matepi ezvigunwe, kumhanya mune sikweya maumbirwo, mapuranga jacks, kusvetuka tambo uye mumvuri boxing). Zvenguva zhinji, tevera nhungamiro yake iri nyore kuyeuka: Ita maviri marefu emhando dzecardio (30 maminetsi max) kaviri pasvondo. Ita mapfupi kuputika kwecardio (15 kusvika 20 maminitsi max) katatu pavhiki. Iyo mapfupi kuputika kunofanirwa kuverengerwa pakupera kwemazuva esimba-yekudzidzira. Izvi ndizvo zvandinokurudzira kune vese vatengi vangu. Wakagadzirira kushanda saizvozvo Camila Coehlo ? Ngatiitei.
RELATED: 12 Yemahara Weight Exercises Iwe Unogona Kuita Mukamuri Yako Yekugara
Digital Art naMckenzie Cordell1. Mabvi Akakwirira
Danho 1: Mira netsoka dzako dzakafara-farana. Simudza ibvi rako rekuruboshwe kusvika pachipfuva chako. Kurumidza kudzikisa uye chinja, uchiunza ibvi rako rekurudyi kusvika pachipfuva chako.
Danho rechipiri: Kurumidza zvinhu kumusoro uchichengetedza fomu uye kuchinjanisa makumbo. Iwe unofanirwa kunge uchifamba nekukurumidza, sekunge uri kumhanyisa.
Danho rechitatu: Ramba nekufamba uku kwemasekonzi makumi matatu kusvika makumi matanhatu. Zorora uye dzokorora.
Digital Art naMckenzie Cordell2. Magaro Makambo
Danho 1: Mira netsoka dzako dzakafara-farana. Hunza chitsitsinho chako chekurudyi kusvika kubhutu rako. Kurumidza kudzikisa uye chinja, uchiunza chitsitsinho chako chekuruboshwe kusvika kubhutu rako.
Danho rechipiri: Kurumidza zvinhu kumusoro uchichengetedza fomu uye kuchinjanisa makumbo. Gara pamabhora etsoka dzako sekunge urikumhanya panzvimbo.
Danho rechitatu: Ramba nekufamba uku kwemasekonzi makumi matatu kusvika makumi matanhatu. Zorora uye dzokorora.
Digital Art naMckenzie Cordell3. Toe Taps
Danho 1: Mira netsoka dzako chiuno-upamhi zvakaparadzana, wakatarisana nemasitepisi ako, nhanho kana kunyange bhora rekare renhabvu.
Danho rechipiri: Jog panzvimbo uye wobva waunza tsoka yekurudyi kumusoro kuti ubate pamusoro pechinhu chiri pamberi pako. Panguva imwe chete dzika uye uuye netsoka yekuruboshwe kumusoro kuti ubate pamusoro pechinhu chiri pamberi pako. Wedzera kukurumidza kwako kusvika iwe uchirovera pamabhora etsoka dzako.
Danho rechitatu: Ramba nekufamba uku kwemasekonzi makumi matatu kusvika makumi mana nemashanu. Zorora uye dzokorora.
Digital Art naMckenzie Cordell4. Jumping Jacks
Danho 1: Mira netsoka dzako pamwechete, maoko akasununguka pamativi ako.
Danho rechipiri: Zvishoma pfugama mabvi ako uye svetuka kumusoro, uchitambanudza tsoka dzako kunze kusvika dzave paupamhi hwemapfudzi. Kuchengeta maoko ako akatwasuka, panguva imwe chete achiatambanudza uye ipapo pamusoro wako.
Danho rechitatu: Svetuka uchidzokera kunzvimbo yekutanga, uchidzosa tsoka dzako mukati uye maoko ako achidzokera kudivi rako. Pedzisa 20 reps yakazara. Zorora uye dzokorora.
Digital Art naMckenzie Cordell5. Plank Jacks
Danho 1: Tanga pamakumbo mana munzvimbo yekusimudza nemaoko ako zvakananga pasi pemapfudzi ako. Chengetedza musana wako wakatwasuka uye musimboti wako wakabatanidzwa.
Danho rechipiri: Svetuka makumbo ako wakakura wobva wadzokera pamwe chete sekunge uri kuita kusvetuka jack. Ramba wakatarisa mberi uye pelvis yako yakasimba.
Danho rechitatu: Pedzisa 20 reps. Zorora uye dzokorora.
Digital Art naMckenzie Cordell6. Squat Jumps
Danho 1: Mira netsoka dzako zvishoma kudarika hip-width zvakaparadzana. Benda mabvi ako uye squat pasi sekunge uri kuita squat yehuremu hwemuviri. Uyisa maoko ako pamwechete pamberi pechipfuva chako.
Danho rechipiri: Batanidza musimboti wako uye simba kuburikidza netsoka dzako sezvaunosvetuka uchikwira zvinoputika. Rongedza makumbo ako paunenge uchisvetuka kumusoro mumhepo, uchitumira maoko ako pasi kumativi ako. Edza kusvetuka kusvika pakakwirira sezvinobvira.
Danho rechitatu: Paunomhara, dzikisa muviri wako pasi mu squat kuti upedze imwe rep. Chengetedza kufamba uku kwakatsetseka uye nekukurumidza, uchimhara zvishoma sezvinobvira.
Danho 4: Pedzisa gumi reps zvachose. Zorora uye dzokorora.
Digital Art naMckenzie Cordell7. Kumhanya muSquare Formation
Danho 1: Dhirowa sikweya yekufungidzira pasi, ingangoita mafiti mashanu munzira imwe neimwe.
Danho rechipiri: Kutarisana nepamberi pekamuri nguva yese, tanga kumusoro kwekona yekuruboshwe uye shanda nzira yako uchitenderedza sikweya netsoka dzinokurumidza kweminiti imwe.
Danho rechitatu: Dzokorora nenzira yakatarisana kweminiti 1. Iyi imwe seti. Zorora uye dzokorora.
Digital Art naMckenzie Cordell8. Mabhebhi
Danho 1: Mira netsoka dzako paupamhi hwemapfudzi zvakaparadzana, maoko akasununguka.
Danho rechipiri: Squat pasi, isa maoko ako pasi pamberi pako uye svetuka tsoka dzako kumashure. Kunzwa kusimba? Ita imwe push-up paunenge uri munzvimbo iyi.
Danho rechitatu: Svetuka tsoka dzako kumberi, mira kumashure uchipinda mu squat, svetuka uye usvike pamaoko ako kumusoro. Iyi irep imwe chete.
Danho 4: Ramba uchifambisa iyi kwemasekonzi makumi matatu kusvika makumi matanhatu. Zorora uye dzokorora.
*Burpees haisi nyore. Pedzisa akawanda sezvaunokwanisa munguva yakafanotemerwa uchichengeta fomu rakanaka.
Digital Art naMckenzie Cordell9. Jump Tambo
Danho 1: Bata tambo yako yaunofarira yekusvetuka uye uwane imwe nzvimbo yemahara. Hauna sirin'i yakakwirira? Tungamira panze.
Danho rechipiri: Mira uye ubate tambo yekusvetuka nemaoko maviri. Isa tambo yekusvetuka kuseri kwezvitsitsinho zvako uye bata mubato wega wega pedyo nechiuno chako.
Danho rechitatu: Shandisa maoko ako kusimudza tambo kumusoro uye pamusoro wako. Tanga kusvetuka, uchichengeta tsoka dzako dziri pedyo, mabvi akakotama zvishoma uye musoro wakatarisa mudenga. Haufanire kusvetuka zvakanyanya. Tsoka dzako dzinofanira kunge dziri inji imwe chete kubva pasi.
Danho 4: Ramba uchifambisa iyi kwemasekonzi makumi matanhatu. Zorora uye dzokorora.
Digital Art naMckenzie Cordell10. Vanokwira Makomo
Danho 1: Tanga pamakumbo mana munzvimbo yekusimudza nemaoko ako zvakananga pasi pemapfudzi ako. Chengetedza musana wako wakatwasuka uye musimboti wako wakabatanidzwa.
Danho rechipiri: Uya nebvi rako rekurudyi pachipfuva chako kusvika paunokwanisa. Kurumidza chinja makumbo, uchidhonza ibvi rako rekuruboshwe mukati uchitumira rutsoka rwako rwerudyi kumashure. Kuchengeta chiuno chako pasi uye chiuno chako kunyange, mhanyisa mabvi ako mukati uye kunze kure uye nekukurumidza sezvaunokwanisa.
Danho rechitatu: Pedzisa 20 reps (gumi pagumbo rega rega). Zorora uye dzokorora.
Digital Art naMckenzie Cordell11. Shadow Boxing
Danho 1: Mira pamberi pegirazi, waunogara naye asina rombo rakanaka kana chero nzvimbo mumba mako.
Danho rechipiri: Kana uri ruoko rworudyi, tanga nerutsoka rwako rworuboshwe zvishoma pamberi pekurudyi kwako. Kana iwe uri kuruboshwe, tanga nerutsoka rwako rwerudyi zvishoma pamberi pekuruboshwe kwako. Gadzira zvibhakera nemaoko ako wounza maoko ako kumusoro kuchipfuva chako, uchichengeta maoko ako achienderana neshaya yako.
Danho rechitatu: Tanga mumvuri bhokisi, kukanda zvibhakera zvakasiyana-siyana kunge jabs, hoko, michinjikwa uye uppercuts. Ramba wakajeka patsoka dzako, uchienda nekukurumidza mberi uye kumashure pamabhora ezvigunwe zvako.
Danho 4: Ramba nekufamba uku kwemaminetsi matatu. Zorora uye dzokorora.
*Muchiitwa chese ichi, chengeta maoko ako nemaoko akakwirira kudzivirira chiso chako sekunge wanga uri muringing yetsiva.
Digital Art naMckenzie Cordell12. Kutamba
Danho 1: Isa mumhanzi.
Danho rechipiri: Dance! Mumashoko aMeredith Grey, ngatizvitambe. Cardio dance ine humwe hutano hunoshamisa hunobatsira, zvose mumuviri uye mupfungwa. Kunze kwekupisa mafuta uye kusimudzira tsandanyama dzako, ndechimwe chezviitwa zvishoma zvinogona kukupa muviri wakazara aerobic Workout. Iri zvakare ingori yakazara mood booster uye inogona kuve nzira inonakidza yekupwanya monotony yemazuva ese ekurovedza muviri. Kune iyi, hapana chaizvo nhanho-ne-nhanho mirairo. Isa rwiyo rwako rwaunofarira uye tamba kunge pasina arikuona.
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