Ukuzilolonga kweCardio: Nix iCardio Blahs

Umxholo

• Udiniwe ziindlela zakho ezindala zokuzilolonga ze-cardio: ke jonga uqeqesho lokuwela umnqamlezo ukuze uqhume i-bio blahs.
• Uqeqesho olunqamlezileyo lungena njani kuthumo lwakho
• Lusebenza njani uqeqesho olunqamlezileyo
• *UMLINGANISO WOKUZIZWA KOMSEBENZI (RPE) ngexesha lokuzilolonga kwakho
• Uphengululo lwe

Udiniwe ziindlela zakho ezindala zokuzilolonga ze-cardio: ke jonga uqeqesho lokuwela umnqamlezo ukuze uqhume i-bio blahs.

Uqeqesho olunqamlezileyo lungena njani kuthumo lwakho

Ukutyibiliza kumhlaba wokutyibiliza ngowokutyhutyha ngowona msebenzi ugqwesileyo wokuqeqesha iimbaleki kunye nabakhweli beebhayisikile. Ngaphandle kokusebenza kakuhle kwe-cardio, iithoni ezinqeni, i-quads, i-hamstrings, amathole, isifuba, iilati, amagxa, i-biceps, i-triceps kunye ne-abs. Thatha iindlela zakho zokuzilolonga ngaphakathi endlwini kwaye ujike i-ho-hum elliptical Workout ibe yiseshoni eyonwabisayo yokutyibilika kwelizwe.

Ngokugcina ukuthambeka kusezantsi kunye nokusebenzisa iingalo zengalo, uyakulinganisa umdlalo wekhephu opompoza intliziyo, ukuya kuthi ga kwikhalori ephezulu yokutsha. Ngaphezu koko, ukusebenza ngokuchasene nokuchasana komeleza i-butt yakho, imilenze, amagxa kunye neengalo (njengoko ukuhambisa izinto ezimhlophe kuya kwenza). Ngeli cebo, unokucofa ukuphuma kwe-ski- nokuba imeko yemozulu injani ngaphandle.

Lusebenza njani uqeqesho olunqamlezileyo

Cwangcisa i-elliptical ukuya kwi-manual kwaye ucolele ezantsi kwaye ubambe iilevers ngezandla zakho kumphakamo wesifuba phambi kwakho. Ukufudumala kwaye wonyuse kancinci ukuthambeka. Guqula inqanaba okanye ukuchasana rhoqo kwimizuzu emibini, uyilungelelanise njengoko kuyimfuneko ukuhlangabezana nezinga elicetyiswayo lokuzibhokoxa okuqikelelwayo (RPE*). Zityhale ngokuthe chu kwaye utsale iilevers ngokungathi ziipali zokutyibiliza ezinqumla ilizwe, uqhubela iingqiniba zakho ngasemva njengoko utsala. Qiniseka ukuba uthatha ixesha lokuphola. Umfazi we-145-pound uya kutshisa malunga ne-275 calories kunye nale mizuzu engama-30 yokuzivocavoca.

*UMLINGANISO WOKUZIZWA KOMSEBENZI (RPE) ngexesha lokuzilolonga kwakho

Esi sikali silandelayo siya kukunceda uqonde i-RPE yakho:

• I-1 ilele ebhedini okanye esofeni. Awenzi nawuphi na umzamo.
• I-3 ingalingana nokuhamba ngokulula.
• I-4-6 ngumzamo ophakathi.
• 7 inzima.
• I-8-10 ilingana nokubaleka kwebhasi. Ungayigcina le nto ixesha elincinci kakhulu.

Uphengululo lwe