Icandelo leCardio

Umxholo

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Imikhombandlela

Qala iseshoni nganye yokuzilolonga ngemizuzu engama-20 ye-cardio, ukhethe kuyo nayiphi na le misebenzi ilandelayo. Zama ukutshintsha imisebenzi yakho, kunye nokuqina kwakho, rhoqo ukunqanda iiplate kunye nokugcina izinto zimnandi.Umzekelo, faka i-1-2 yokuzivocavoca ixesha lokuphumla (jonga imizekelo engezantsi) ngeveki (kodwa hayi ngaphezulu kwe-2). Mhlawumbi unokuhamba okanye ubaleke ngeMivulo, wenze i-aerobics yokunyathela ngoLwesithathu kwaye uzame inkqubo yeenduli kumqeqeshi we-elliptical ngoLwesihlanu.

Ukuzifudumeza / ukuphola ezantsi Qiniseka ukuba uqala kancinci kwimizuzu yokuqala emi-3 ukuya kwemihlanu ngaphambi kokunyusa, kwaye usoloko unciphisa amandla akho kwimizuzu emi-2-3 ngaphambi kokwenza amandla.

Ukhetho lweCardio 1

Khetha umatshini wakho

Ubume ebuzinzile Cwangcisa nawuphi na umatshini we-cardio (ofana ne-treadmill, i-stair climber okanye i-elliptical trainer) ukuya kwi-manual kwaye, emva kokufudumala okufutshane, sebenza ngamandla aphakathi (kufuneka ukwazi ukuthetha ngezivakalisi ezifutshane ngelixa usenza umthambo) de ugqibe. Imizuzu engama-20 iyonke.

Ikhefu Unokukhetha kwakhona iprofayile yenduli nakweyiphi na koomatshini abangasentla ukutshiswa kwekhalori ephezulu kancinane.

Imizuzu engama-20 iyonke ikhalori yokutshisa: 100-180*

Ukhetho lweCardio 2

Thatha ngaphandle

Ubume ebuzinzile Qhagamshela izihlangu zakho kwaye ubethe indlela yenyawo kangangemizuzu engama-20 yokuhamba ngamandla okanye ukubaleka (kufuneka ukwazi ukuthetha ngezivakalisi ezifutshane ngelixa uzilolonga). Ungalibali ukuqala ngemizuzu embalwa ngesantya esilula.

Ikhefu Ungatshintsha kwakhona imizuzu eyi-1-2 yokubaleka (okanye ukuhamba ngokukhawuleza) kunye nemizuzu eyi-3-4 yokuhamba ngokukhawuleza ukutshisa i-calorie ephezulu.

I-20-minute iyonke ikhalori yokutshisa: 106-140

Ukhetho lweCardio 3

Fumana iqelaUkuba ukhetha ukuzilolonga nabanye okanye uthanda ukuba nomyalelo othe chatha, yiya eklasini, efana ne-hi- okanye enempembelelo ephantsi ye-aerobics, inyathelo, i-kickboxing okanye iSpinning. Ukuba ukhetha ukuzivocavoca ekhaya, zama ividiyo ye-aerobics. Nangona "i-Cellulite Solution Workout" ifuna kuphela ukuba wenze imizuzu engama-20 ye-cardio, uya kubona neziphumo ezikhawulezayo ukuba wenza ixesha elide.

Ukutshiswa kweekhalori zemizuzu engama-20: 130-178

Uqikelelo lweekhalori lusekwe kumfazi ophawulwe ziiponti ezili-145.

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