Olona qeqesho luBalaseleyo lweCardio lokuDibanisa kuQeqesho lwakho lwaseKhaya- Ngaphandle kokubaleka

Umxholo

• IiNzuzo eziphambili zeCardio Exercises
• Kufuneka wenze kangaphi uMthambo weCardio?
• Olona qeqesho lubalaseleyo lweCardio olwenziwa ekhaya
• Tsiba ii squats
• Ukunyuka kweentaba
• Isantya seSkaters
• Ii-Sprints zodonga
• Tsiba intambo yokutsiba
• Kettlebell okanye Dumbbell Swings
• Abaqhubi
• I-Single-Arm Press
• Iitephu zeenzwane
• IiBurpees
• Amadolo aphezulu
• Amasele
• Imixube esecaleni
• Oojack abaxhumayo
• Imilenze yokutsiba
• Uphengululo lwe

Ngaphandle kokuba unebhayisekile yePeloton, ukonwabela ngokwenene ukucofa indlela yokuhamba kwindawo ohlala kuyo, okanye ube nokufikelela kwi-elliptical okanye i-treadmill yomhlobo wakho, umsebenzi we-cardio unokuba nzima ukuba ungene kwisitudiyo esingenaso isitudiyo sokuqina komzimba. Kwaye oko kwenza ukuba kube lula ngakumbi ukubeka kwi-burner yangasemva.

Kodwa ngeendlela ezilishumi elinambini okanye ezilula, ungangena ekuphefumlweni kwentliziyo, ekubiliseni ukubila ngaphandle kokuba utyale imali kwizixhobo ezinobunzima okanye ushiye ubuntofontofo bejimu yakho yasekhaya (aka igumbi lokuhlala). Apha, abaqeqeshi abaqinisekisiweyo baveza ezona mithambo zilungileyo ze-cardio ukongeza kwirejimeni yakho, kunye nezibonelelo zezempilo ze-Cardio eziza kukuqinisekisa ukuba uzenze kwasekuqaleni.

IiNzuzo eziphambili zeCardio Exercises

Uqeqesho lweCardiorespiratory (aka cardio) lubandakanya imithambo enceda ukukhuthaza nokomeleza intliziyo kunye nemiphunga, ucacisa uMelissa Kendter, umqeqeshi oqinisekisiweyo we-ACE, ingcali yoqeqesho olusebenzayo, kunye nomqeqeshi weTone & Sculpt. "Bafaka ibango kwiinkqubo zamandla akho, baphakamise izinga lokubetha kwentliziyo yakho, bafumane impompo yegazi lakho, kwaye bancede inkqubo yakho yokujikeleza kwegazi-imiphunga kunye nentliziyo-isebenze ngokufanelekileyo ukuhambisa ioksijini kwimisipha, utshilo. "Oko ke, kuyakwenza ukuba ube sempilweni ngokwasemzimbeni kwaye wenze okungakumbi ngaphandle kokuvuthuzwa okanye udinwe." Kwaye le perk isebenza ngaphakathi kwaye ngaphandle kwendawo yokuzivocavoca, utshilo uKendter. Ngokubandakanya rhoqo uqeqesho lwe-cardio kwirejimeni yakho yokomelela, awuzukufuna ukuphefumla okude kangako phakathi kumdlalo wokuthatha webhola yomnyazi, emva kokunyuka kwizinyuko, okanye xa uhamba usiya okanye ubuya emotweni yakho ukuzisa igrosari. endlwini yakho, utsho. (Idibeneyo: Ngaba ufanele ukuba uyayenza iCardio ekhawulezayo?)

Kukwakhona inzuzo yengqondo yokwenza i-cardio, ngenxa yoko kungxamiseka kwee-endorphins ozifumanayo emva kokuzigqiba (cinga: "imbaleki iphezulu" uziva emva kwe-5K), wongeza uDanyele Wilson, umqeqeshi oqinisekisiweyo we-NASM, umqeqeshi oyintloko we-HIIT, kunye Ithoni kunye nomqeqeshi oqingqiweyo. Ufezekisa into engekho lula kwaye awufuni kuyenza, ke kukho le mvakalelo yokufezekisa ekunika amandla aphezulu kunye namandla, uyacacisa.

Kufuneka wenze kangaphi uMthambo weCardio?

Ukufumana amanqaku onke ezempilo e-cardio ekufuneka inikezele, zombini i-American Heart Association kunye namaZiko oLawulo lweZifo noThintelo bacebisa ukwenza imizuzu ye-150 yemisebenzi yokulinganisa ye-aerobic, imizuzu engama-75 yomsebenzi onamandla we-aerobic, okanye i-combo yazo zombini iveki. Indlela elula, kodwa esebenzayo yokulinganisa ubungakanani bomsebenzi wakho luvavanyo lokuthetha, utshilo uKendter. Ngexesha le-cardio yamandla aphakathi, uya kuba nakho ukuthetha, kodwa ngekhe ukwazi ukucula ingoma, utshilo. "Ukubetha kwentliziyo kunye nokuphefumla kwakho kuphuculwe, kodwa kungekhona kakhulu ukuba uphefumule ngokupheleleyo. Ngelo xesha elinamandla, uya kukwazi ukuthetha amagama ambalwa ngexesha, ukuba kunjalo."

I-FTR, awunyanzelekanga ukuba uzityhale kwi-HIIT Workout ekushiya uphefumla ukuba ayisiyiyo ijam yakho. "Imalunga nokufumana into oyithandayo kunye nento onokuthi ubambelele kuyo kunye nendlela onokuyifaka ngayo kuluhlu lwakho lweveki yonke," ucacisa uKendter. Ukuba ukhetha ukuya kuhambo olukhawulezayo, ukuqubha echibini, ukubaleka ujikeleze ibhloko, okanye uthathe uhambo oluya phezulu kunokwenza imithambo ye-cardio kwijim yasekhaya, yi-NBD leyo, vumelana noKendter noWilson.

Olona qeqesho lubalaseleyo lweCardio olwenziwa ekhaya

Ukufumana idosi yakho yemihla ngemihla ye-cardio ekhaya, yakha isekethe engama-20 ukuya kwengama-30 ngomzuzu ongezantsi, uKendter noWilson bacebisa njengeyona mithambo ilungileyo ye-cardio. Uluhlu lubandakanya imithambo yomzimba kunye neentshukumo ezifuna izixhobo ezilula, ezinje ngentambo yokutsiba, ikettlebell, kunye neseti yeedumbbells.

Kusenokwenzeka ukuba ekuqaleni ungaziva ngathi ufumana impompo yakho kunye nenkqubo yentliziyo esebenzayo ngexesha lokuzilolonga okujolise kakhulu kumandla, kodwa, "Naliphi na ixesha ushukuma ngokukhawuleza, ndingathi ukubetha kwentliziyo yakho kuya kunyuka ngaphezulu ,” utshilo uWilson. Ewe kunjalo, ifom nayo ibalulekile, ke musa ukungakhathali ngokungakhathali kwiibhetile emoyeni ngenxa yesantya. Endaweni yoko, gcina ixesha lakho lokuphumla lifutshane ukuze ugcine amandla aphezulu, utshilo.

Nangona ezi ntshukumo zithathwa njengezona ziqhelo ze-cardio, ezinye zicela umngeni kakhulu kunemiphunga nentliziyo yakho. Ngokomzekelo, "i-speed skaters iboleka kwezinye izibonelelo ngaphandle kokufumana intliziyo yakho," kusho uWilson. "Bonyusa amandla akho asezantsi, amandla asemacaleni, kunye namandla asecaleni, ngelixa abakhweli beentaba bekunceda ukuba ufumane umsebenzi ophambili, ngokunjalo." Ngokunjalo, ukutsiba intambo yokutsiba kukunyanzela ukuba usebenze kulungelelaniso, kwaye i-kettlebell swings yintshukumo enempembelelo ephantsi eyakha amandla axwesileyo, wongeza.

Ingaba isebenza kanjani: Kukho iindlela ezimbalwa onokuthi ukhethe uninzi lweyona mithambo ilungileyo ye-cardio ingezantsi njengoko unqwenela, emva koko wenze uqeqesho lwe-15 ye-cardio engezantsi kwemizuzwana engama-30, ulandelwe yimizuzwana engama-30 yokuphumla. (Ukuba awukwazi ukunika konke ngexesha lomsebenzi, zama imizuzwana engama-20 yomsebenzi elandelwe yimizuzwana engama-40 yokuphumla endaweni yoko.) Phinda ujikeleze kubo kwakhona ukuze usebenze imizuzu engama-30.

Uya kudinga: Intambo yokutsiba, i-kettlebell, kunye nokukhanya ukuya kuseto oluphakathi lwee-dumbbells, kuxhomekeke kwezona ndlela zilungileyo zokuzilolonga ze-cardio okhetha ukuzibandakanya kwisekethe yakho.

Tsiba ii squats

A. Yima ngeenyawo ububanzi begxalaba ngokuhlukana, izandla zibambene phambi kwesifuba, ze uhle ube kwindawo ene-squat.

B. Tyhila phezulu, utsiba phezulu kangangoko unako. Qinisekisa ukuqhuba ngezithende hayi iinzwane. Xa ufika, ngokukhawuleza squat phantsi. Phinda.

(Ngaba uthanda ukutsiba squats? Yongeza ibhokisi yokutsiba kwindlela yakho yokuzilolonga ukuze unyuse i-ante.)

Ukunyuka kweentaba

A. Qala kwindawo ephezulu yeplanga ngamagxa ngaphezulu kwezihlahla, iminwe isasazeke ngaphandle, iinyawo ezinqeni ububanzi ububanzi, kunye nokuphumla kobunzima kwiibhola zeenyawo. Umzimba kufuneka wenze umgca othe ngqo ukusuka emagxeni kuye emaqatheni.

B. Ukugcina umqolo osicaba kunye nokujonga phakathi kwezandla, i-brace core, ukuphakamisa unyawo olunye ukusuka emgangathweni, kwaye ngokukhawuleza uqhube idolo esifubeni.

C. Buyisa unyawo ukuqala kwaye uphinde ngomnye umlenze. tshintsha amadolo ngokukhawuleza ajonge esifubeni ngokungathi uyabaleka.

Isantya seSkaters

A. Qalisa ukuma ngeenyawo lasekhohlo. Kwintshukumo enye yolwelo, xhuma uye ngasekunene kwaye utshintshe ubunzima bomzimba kunyawo lwasekunene.

B. Ngelixa utshintsha ubunzima bomzimba, thumela isinqe umva kwaye ufike ngengalo yasekhohlo uye kumgangatho kunye nomlenze wasekunene ngasemva ngasekhohlo. Qhubeka nokutshintsha amacala.

Ii-Sprints zodonga

A. Yima ujonge eludongeni iinyawo ezinqeni ububanzi ububanzi. Beka izandla phezu kobude begxalaba kwindawo yokunyusa. Yoyama de umzimba ukwinqanaba leedigri ezingama-45.

B. Yenza idolo elinye phezulu esifubeni kwindawo yokuqala, emva koko ukhawuleze utshintshe imilenze ngokungathi uzama ukubaleka eludongeni.

Tsiba intambo yokutsiba

A. Hop ngokuqhubekekayo ngesantya esizinzileyo. Gcina amagxa amagxa ezantsi nangasemva, isifuba siphakanyisiwe, kwaye uhlale ngokuthambileyo. Jiwule intambo ngezihlahla, hayi iingalo.

(Ukuba wophula ukubila kwindawo exineneyo, tshintsha intambo yakho esemgangathweni ukuze ungenantambo ukukugcina ungaphuli sh. *

Kettlebell okanye Dumbbell Swings

A. Yima ngeenyawo ububanzi begxalaba ngaphandle kunye ne kettlebell okanye idumbbell enye emgangathweni malunga nonyawo phambi kweenzwane. Ukuxhoma ezinqeni kunye nokugcina umqolo ongathathi hlangothi (akukho kujikelezisa umqolo wakho), waguqa phantsi kwaye ubambe isiphatho se-kettlebell okanye elinye icala le-dumbbell ngezandla zozibini.

B. Ukuqalisa ujingi, ukungenisa kunye nokunyusa ubunzima umva kunye phezulu phakathi kwemilenze. (Imilenze yakho iya kuthi ngqo kancinci kule ndawo.)

C. Ukwenza amandla esinqeni, ukukhupha kunye nokukhawuleza ume kwaye ujikeleze ubunzima ukuya kuthi ga kwinqanaba lemehlo. Phezulu kwentshukumo, i-core kunye ne-glutes kufuneka ibonakale ikhontrakthi.

D epheleleyo. Qhuba ubunzima kwakhona phantsi phezulu phantsi kwakho. Phinda.

Abaqhubi

A. Yima ngeenyawo ziqelelene ngobubanzi besinqe. Bamba i-dumbbell kwisandla ngasinye ecaleni kwamathanga, iintende zijonge ngaphakathi.

B. I-brace midline, emva koko ubhince ihips umva, ukunciphisa iidumbbells ukuya phakathi kwethanga. Emva koko, ngaxeshanye yolula imilenze kwaye utsale i-dumbbells ngokuthe nkqo, ujikeleze iingqiniba ngaphantsi ukubamba i-dumbbells ekuphakameni kwegxalaba kwikota yesikwere. Yima. Esi sisikhundla sokuqala.

C. Gcina i-core iqinile, i-elbows iphezulu, kunye nesifuba phambili, hlala u-glutes ubuyele emhlabeni.

D epheleleyo. Emazantsi e-squat, cinezela izithende emhlabeni ukuze uqonde imilenze ngelixa ucinezela ii-dumbbells ngaphezulu. I-rep igqityiwe xa imilenze ithe tye kwaye ii-dumbbells zithe ngqo phezu kwamagxa, ii-biceps zicinezele iindlebe.

E. Iidumbbells ezisezantsi zibuyele emagxeni ngelixa usihla kwiskatti ukuqala impendulo elandelayo.

(I-BTW, ungayenza eyona mithambo ilungileyo ye-cardio nge-barbell, i-kettlebells, okanye ibhola yeyeza.)

I-Single-Arm Press

A. Yima ngeenyawo ububanzi kwaye amadolo athambe. Bamba i-dumbbell kwisandla sasekunene, ngengalo yasekunene kwindawo ekujoliswe kuyo (iingqiniba zivulekele emacaleni kwinqanaba lamagxa). Gcina ingalo yasekhohlo ecaleni.

B. Brace core kwaye wandise ingalo yasekunene ngqo phezulu.

C. Yehlisa kancinci ingqiniba ukubuyela ukuqalisa. Gqibezela ukuseta kwaye uphinde kwicala lasekhohlo.

Iitephu zeenzwane

A. Yima ujonge isiteji, ibhokisi, okanye i-kettlebell. Sprint endaweni, uthinte iinzwane zasekunene, emva koko ubambe iinzwane, ngaphezulu kwento. Phinda, utshintshe iinyawo.

IiBurpees

A. Yima ngeenyawo ububanzi bamagxa ukuhlukana, ubunzima kwizithende, kunye neengalo emacaleni.

B. Pushisa ihips ngasemva, uguqe ngamadolo, kunye nomzimba ongezantsi kwi-squat.

C. Beka izandla emgangathweni ngqo ngaphambili, kwaye ngaphakathi ngaphakathi, iinyawo. Shifta ubunzima ezandleni.

D epheleleyo. Xhuma iinyawo ubuyele kumhlaba othambileyo kwiibhola zeenyawo kwindawo eplank. Umzimba kufuneka wenze umgca othe ngqo ukusuka entloko ukuya kwizithende. Lumka ungavumeli umva uhle okanye ubambelele phezulu emoyeni.

E: (Ngokuzithandela) Ngezantsi kwi-push-up okanye umzimba osezantsi yonke indlela ukuya emgangathweni, ugcine undoqo ubandakanyekile. Pushisa uphakamise umzimba phantsi kwaye ubuyele kwindawo yeplanki.

F: Xhuma iinyawo uye phambili ukuze zifike ngaphandle nje kwezandla.

G: Finyelela kwiingalo ngaphezulu kwaye uxhumele phezulu emoyeni.

H: Umhlaba. Ngokukhawuleza wehlisa umva ungene kwiskat ukuze uphendule ngokuzayo.

(Inxulumene: Uyenza njani iBurpee Kunene Indlela)

Amadolo aphezulu

A. Yima ngenyawo ububanzi benyonga kunye neengalo emacaleni. Ukugcina amagxa ezantsi nasemva, isifuba siphakanyisiwe, kunye nombindi oqinileyo, phakamisa unyawo olunye ukusuka emgangathweni kwaye ngokukhawuleza uqhube idolo ukuya esifubeni.

B. Buyisa unyawo ukuqala kwaye uphinde ngomnye umlenze. tshintsha amadolo ngokukhawuleza ajonge esifubeni ngokungathi uyabaleka.

Amasele

A. Yima ngeenyawo ububanzi bamagxa ukuhlukana, ubunzima kwizithende, kunye neengalo emacaleni.

B. Pushisa ihips ngasemva, uguqe ngamadolo, kunye nomzimba ongezantsi kwi-squat.

C. Beka izandla emgangathweni ngqo phambi, kwaye nje ngaphakathi, iinyawo. Ubunzima beShift ezandleni.

D epheleleyo. Tsiba iinyawo umva uye kumhlaba ngokuthambileyo kwiibhola zeenyawo kwindawo yeplanga. Umzimba kufuneka wenze umgca othe ngqo ukusuka entloko ukuya kwizithende. Lumka ungavumeli umva uhle okanye ubambelele phezulu emoyeni.

E: Xhumela inyawo phambili ngoko ke bahlala ngaphandle kwezandla, kwaye babambe indawo ephantsi yesquat. Phinda.

Imixube esecaleni

A. Yima ngeenyawo ububanzi be-hip-width ngaphandle, amadolo agobile, kwaye ubunzima butshintshelwe esinqeni. Bandakanya undoqo.

B. Ukugcina isifuba sisemgceni ngamadolo, tyhala unyawo lasekhohlo uze ushukume uye ngasekunene. Qhubeka nokutyhala ukusuka kunyawo lwasekhohlo amanyathelo amahlanu. Yima kwaye uphinde kwelinye icala.

Oojack abaxhumayo

A. Yima ngeenyawo kunye neengalo emacaleni.

B. Gxumela emoyeni, ukwahlula imilenze kwaye uphakamise iingalo ngaphezulu. Umhlaba kunye neenyawo ububanzi be-hip-width ngaphandle, emva koko xhuma iinyawo ngasemva kunye kunye neengalo ezisezantsi emacaleni. Yimpendulo enye.

Imilenze yokutsiba

A. Qala kwisikhundla somlenze ngomlenze wasekunene ngaphambili kwaye omabini amadolo agobe kwii-angles ezingama-90, eqinisekisa ukuba idolo lasekunene alidluli i-ankle.

B. Yehlisa ezantsi nge-intshi ezi-1 ukuya kwezi-2 ukuze ufumane amandla, tyhala emgangathweni, kwaye uxhume ngokuqhushumba, utshintshe imilenze phakathi. Yiya phantsi ngokuthambileyo kwindawo ye-lunge kunye nomlenze wasekhohlo ngaphambili. Yimpendulo enye.

C. Phinda ngokukhawuleza, utshintshe imilenze ngalo lonke ixesha.

Uphengululo lwe