Ukwandisa isiCwangciso sakho seMetabolism

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Isicwangciso sokuPhucula iMetabolism yakho

wingalo-phezulu

Qalisa onke amandla kunye nokuzivocavoca kwe-cardio ngemizuzu emi-5-10 ye-cardio elula.

Ishedyuli yamandla

Yenza umthambo wakho wamandla kathathu ngeveki, uthabathe usuku phakathi kwendawo nganye.

Cwangcisa, phendula kunye nezikhokelo zobunzima

INQANABA LOKU-1 Ukuba ubuqeqeshe ubunzima ngaphantsi kweenyanga ezi-3, yenza 1-2 iiseti ze-10-15 reps nganye kwezi-5 ezingundoqo zishukuma ngokulandelelana kwazo. Yandisa ukuxhathisa ngepesenti ze-10 emva kwe-4 okanye i-5 yokuzivocavoca. Emva kweeveki ezi-4, inkqubela phambili ukuya kwizikhokelo zeNqanaba 2, ukongeza ukuqhubela phambili emva kokuba wandise ukuxhathisa kwakho kabini.

INQANABA LESI-2 Ukuba ubusoloko uzilolongela ubunzima kangangeenyanga ezi-3 nangaphezulu, yenza iiseti ezi-2-3 ze-8-10 reps kwintshukumo nganye engundoqo. Ukwandisa ukuxhathisa ngeepesenti ze-10 emva kwe-4th workout nganye. Emva kweeveki ezi-4, yongeza ukuhamba phambili.

Ukungabikho kwakho Emva koqeqesho ngalunye lokuzivocavoca amandla, yenza iiseti ezi-2 (i-15 reps nganye) yeebhayisekile okanye nayiphi na enye intshukumo yokukhetha kwakho.

Phola Qeda onke amandla kunye ne-cardio workout kunye ne-static stretches kuzo zonke izihlunu ezinkulu, ubambe ukolula ngalunye kwi-15-30 imizuzwana ngaphandle kokubetha.

I-Fat-Blasting Cardio Workout

Sebenzisa le khalenda yeveki ye-cardio ukonyusa ngokuthe ngcembe imetabolism yakho kwaye ulandele inkqubela phambili. Yenza umsebenzi we-aerobic owukhethileyo, kwaye ulinganise amandla akho usebenzisa ireyithi yokujonga ukusebenza (RPE) itshathi engezantsi. Ungalibali ukufudumala kunye nokupholisa phantsi ngokwe "Isicwangciso se-Maxime-Your-Metabolism Plan" ngasentla.

Iveki 1 Kule veki, yenza i-3 ye-state-state (aka-paced) yokusebenza, ukusuka kwi-20-45 imizuzu ubude. Misela ubungakanani bakho ngokusekwe kubude bokusebenza kwakho. (20-29 imizuzu: RPE = 6; 30-45 imizuzu: RPE = 5)

Iveki yesi-2 Kule veki, yenza u-2 usebenze ngokuzinzileyo-ngokomgaqo okwiVeki yoku-1, kunye nexesha elinye lokuzilolonga. Ukwenza ixesha lokuphumla, yenza umzuzu omnye kwi-RPE 7 (umzekelo: ukusebenza ngokukhawuleza), uze uphinde ufumane imizuzu emi-3 kwi-RPE 4-5 (umzekelo: ukuhamba ngokukhawuleza); phinda 5-6 amaxesha. (Ixesha lilonke lokuzilolonga: imizuzu engama-20 ukuya kwengama-24, ingabandakanyi ukufudumala kunye nokupholisa phantsi)

Iveki yesi-3 Yenza umthambo o-1 ozinzileyo kunye nekhefu eli-2 lokuzilolonga, ngokwezalathiso zeVeki yoku-1 neyesi-2.

Iveki yesi-4 Yenza uqeqesho olu-1 oluzinzileyo kunye nokusebenza ixesha elide. Yenza u-1 wokuzivocavoca ngexesha lokuhamba ngokwemiyalelo yeVeki yesi-2. Olunye ulungiselelo lwexesha lokuphumla, yenza umzuzu omnye kwi-RPE 7-8 kunye nemizuzu emi-2 yokubuyisela kwi-RPE 4-5; phinda 7-8 amaxesha. (Ixesha lilonke lokuzilolonga: imizuzu engama-21 ukuya kwengama-24, ingabandakanyi ukufudumala kunye nokupholisa phantsi)

Emva kweeveki ezi-4 Qhubeka nokuxuba ikhefu lokuzilolonga kunye nokuzilolonga kokuqina okwahlukeneyo kunye nobude bexesha eli-3 ngeveki. Xa uziva ulungile, yongeza olunye usuku lwe-cardio ezinzileyo kwi-RPE 6.

Ireyithi yokuSebenza okuBonakalayo (RPE)

RPE 1-2 Kulula kakhulu; Ungancokola ngaphandle komzamo.

I-RPE 3 Kulula; Unokuthetha phantse ungakhange uzame.

RPE 4 Kulula ngokuphakathi; uyakwazi ukuncokola kamnandi nangokwenza umgudu omncinci.

I-RPE 5 Iphakathi; incoko ifuna umgudu.

I-RPE 6 Unzima ngokuphakathi; incoko ifuna umgudu.

RPE 7 Kunzima; Incoko ifuna umgudu omkhulu.

RPE 8 Inzima kakhulu; Incoko ifuna umgudu omkhulu.

RPE 9-10 Indawo ekungathethwayo kuyo

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