Ukunyusa umzimba ophantsi

Umxholo

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Ukusuka kwiileta kunye nophando oluqhelekileyo, Ubume ifunda into nina, bafundi, enifuna ukuyibona ngaphezulu okanye ngaphantsi kumaphepha ethu. Inye into oyifunayo rhoqo kukusebenza ngokukhawuleza kweziphumo ekulula ukuzilandela kwaye azidingi umthambo. Ubuzile. Simamele. Apha, siqalisa ikholamu yethu yokuSebenza eKhaya.

Apha, sibonisa imisebenzi emibini, uqeqesho lwamandla kunye ne-cardio, efuna izixhobo ezincinci okanye ezingenazo kwaye zinokudibaniswa ukwenza inkqubo epheleleyo. Olu kukuzilolonga okhethekileyo okomeleleyo, okukhethekileyo kwividiyo ekhutshiweyo nje "UkuYilwa kweZinto ngeeDummies" (Anchor Bay Entertainment). Nali ithuba lakho lokuba (ekugqibeleni!) ufunde ukwenza umthambo osisiseko, osebenza kakhulu ngokuchanekileyo. Le nkqubo yeentsuku ezintathu ngeveki ithatha malunga neyure. Qalisa ukuzilolonga ngalunye ngemizuzu emihlanu yokuzifudumeza, ukuhamba ngokukhawuleza okanye ukumatsha endaweni kunye nokwenza ingalo zengalo. Gqibezela ngokunweba zonke izihlunu ozisebenzileyo, ubambe ukolula ngalunye kwimizuzwana engama-20 ngaphandle kokubhampiza. Icandelo le-cardio lisekelwe kwindlela esebenza kakhulu ebizwa ngokuthi "uqeqesho lwephiramidi," ephakamisa amandla akho ekuhlawuleni ngokukhawuleza.

ICardio

Olu qeqesho lwe-cardio luhlobo loqeqesho lwephiramidi: Uyakonyusa kancinci amandla akho de ube ufikelela "kwinqanaba" lakho okanye kwinqanaba eliphezulu lomzamo, emva koko ulinciphise ngokuthe chu.

Olu hlobo loqeqesho yindlela ephathekayo yokusebenza kwindawo ephezulu, ekuvumela ukuba utshise iikhalori ezininzi kwaye ungene kwisimo sentliziyo esingcono. Faka isicelo kuwo nawuphi na umatshini we-cardio okanye umsebenzi wakho owuthandayo ongaphandle (ukuqhuba, ukuhamba ngebhayisikile, njl. Jonga inqanaba lakho lomzamo usebenzisa iNqanaba lokuSebenza okuQondwayo (RPE, jonga ngezantsi). Okanye, ukuba unesikali sentliziyo, ungasebenzisa ipesenti yomlinganiselo wakho wentliziyo (MHR; ukubala eyakho, thabatha iminyaka yakho kwi-220).

Ukwandisa ukuqina kokusebenza kwakho (kunye nesantya sentliziyo yakho), tshintsha isantya sakho okanye ezinye izinto eziguquguqukayo, ezifana nokunyathela kwi-treadmill okanye umqeqeshi we-elliptical okanye ukuchasana nebhayisikili. Khumbula: Umsebenzi onokuwenza kwi-RPE enikiweyo okanye ipesenti ye-MHR iya kutshintsha njengoko usiba bhetele, ke lindela ukonyusa amanqanaba akho okuzilolonga kwiiveki ezizayo.

Ixesha elipheleleyo lokuSebenza: Imizuzu engama-40

Injongo yakho yokuzivocavoca

Ukwandisa izinga lentliziyo yakho ngokunyuka de ufikelele kwi-RPE 8-9 okanye i-80-85 ipesenti ye-MHR yakho. Emva koko uya kukubuyisela ukubetha kwentliziyo yakho. Ukuzilolonga kwakho kuya kujongeka ngolu hlobo:

Shushubeza

Imizuzu emi-5 kwi-RPE 5 (malunga ne-55% MHR)

Ukuzilolonga

Imizuzu emi-5 kwi-RPE 6 (malunga ne-70% MHR)

Imizuzu emi-5 kwi-RPE 6-7 (malunga ne-75% MHR)

Imizuzu emi-5 kwi-RPE 7-8 (malunga ne-80% MHR)

Imizuzu emi-5 kwi-RPE 8-9 (malunga ne-80-85% MHR)

Imizuzu emi-5 kwi-RPE 6-7 (malunga ne-75% MHR)

Imizuzu emi-5 kwi-RPE 6 (malunga ne-70% MHR)

Phola

Imizuzu emi-5 kwi-RPE 5 (malunga ne-55% MHR)

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