Mukati
Kurovedza kwemwoyo kurovedza muviri kunowedzera kurova kwemoyo wako uye kunowedzera kutenderera kweropa mumuviri wese (kubva kuChirungu. cardiovascular - cardiovascular).
Kuita Cardio Workout senge mune yekurovedza muviri pane yekurovedza (treadmill, bhasikoro, ellipsoid), uye kumba pasina zvimwe zvekushandisa. Tinokupa yakasarudzika sarudzo ye cardio uye apedza kuronga cardio kudzidzira kumba yehuremu uye kupisa macalorie.
Ruzivo rwakawanda nezve cardio yekudzidzira kumba
Kune vamwe kudzidziswa kwecardio mafaro aunofarira, kune vamwe, pane zvinopesana, chishuwo chaicho uye mafaro. Asi zvisinei kuti unoita sei nekushanda kwe cardio, ndeimwe yezvinhu zvakakosha zvehutano. Ive neshuwa yekuisa cardio kurovedzera mune yako yekudzidzira chirongwa, kunyangwe iwe uine husina kutsungirira kutsungirira kana iwe uri wekutanga. Kana zvichibvira kutora mutoro wakaringana, ipapo cardio Workout ichave ichiwanikwa kune wese munhu.
7 nhema hombe pamusoro pekudzidziswa kwemoyo
Nei uchida cardio Workout?
Usati waenderera kumberi kune kurovedza muviri kumba, ngatirangarirei zvakare nei uchida kurovedza muviri:
- Kuvandudzwa kweiyo yemoyo sisitimu nekuda kwekurovedza moyo yemhasuru
- Kupisa macalorie uye kuwedzera mhasuru toni
- Iko kukura kwekutsungirira
- Regedza zvakashata manzwiro, deredza njodzi yekuora mwoyo
- Kumhanyisa kwemagetsi maitiro
- Kuderedza njodzi yeshuga kuburikidza nekuderedza kunzwisisika kune shanduko mune huwandu hweshuga yeropa
- Kuvandudza mashandiro ehurongwa hwekufema
- Wedzera kuwedzera kwefupa
Uye zvakare, kudzikamisa cardio kudzidziswa kunopa simba kwezuva rese, iwe unozonzwa uchifara uye uzere nesimba. Ehezve, kana isiri yekupedzisira-kwakanyanya chiitiko, chinoitwa pamuganhu wekugona kwako. Muchiitiko ichi, pane zvinopesana, zvinokwanisika kushomeka kwesimba uye kuneta.
Iyo mirawo uye hunhu hwemumba cardio Workout:
- Nguva dzose ita cardio kurovedza kumba mune sneakers. Kwete vasina shangu, kwete mumasokisi, kwete shangu, senge mumateya. Workout isina yekumhanyisa shangu matambudziko ane njodzi emajoini uye kukuvara.
- Nezve kuyerwa chaiko kwemakoriyori akapiswa panguva ye cardio Workout zvirinani kushandisa moyo rate monitor kana kugwinya bracelet. Ivhareji yemaminitsi makumi matatu-cardio yekurovedza muviri kwakasimba kunopisa 30-300 makori Kusimba kwepakati: 400-250 macalorie. Yakadzika kusimba: 350 kusvika 200 kcal.
- Munguva yekushanda kwecardio chengetedza moyo wako mukati me130-150 BPM. Iyi ndiyo yakakwana renji yemhando yepamusoro uye yakachengeteka yekurovedza muviri uye nekupisa kwakanaka kwemacalorie. Kana iwe usina chekucheresa chemoyo, unogona kumbomira kwemasekondi gumi nemashanu uye kuyera kupomba kwako (kana panguva yekuzorora pakati pemaseti).
- Kana iwe uine dambudziko ne varicose veins, iwe unogona kushandisa compression masokisi kana masokisi, ayo anochengetedza tsinga kubva pakuwandisa nekukuvara. Asi kukwakuka kusvetuka kunodzivirirwa zvakanyanya.
- Zvakawanda zvinobudirira kuita cardio Workout mune yenguva nzira. Semuenzaniso, masekondi makumi matatu ekushanda kwakasimba uye masekondi gumi nemashanu ekuzorora (kana sarudzo yakakurumbira TABATA kudzidziswa: masekondi makumi maviri / gumi masekondi - zvimwe pane izvi pazasi). Izvi zvinobatsira kupisa macalorie mazhinji, kudzikisa kurasikirwa kwemhasuru yemhasuru, kumhanyisa maitiro ekuonda uye kuchabvumidza kuitisa rovedzo zvinobudirira mune shoma nguva.
- Cardio kurovedza kwevakadzi nevarume zvakafanana, uye nzira yekurovedza aerobic haina kusiyana. Kunze kwekuti simba muvarume rinowanzo kuve rakakwirira.
- Nguva dzose tanga kuita cardio kurovedza pamba nekudziya uye kupedzisa ne hitch. Wona edu akagadzirira-akagadzirwa sarudzo kudziya usati kurovedza muviri uye kutambanudza mushure mekurovedza muviri.
- Kana iwe uchida kudzikira uremu, usakanganwa nezve chikafu, izvo zvakakosha pakupisa kwemafuta. Kunyangwe nekugara uchirovedza muviri pasina chikafu chekuderedza uremu hazviite.
Chikafu chakakodzera chekudzikira uremu: maitiro ekutanga nhanho nhanho
Zvakanaka, ikozvino kuchikamu chikuru chechinyorwa chino: cardio kurovedza kwemahure akasimba ehutano. Verenga zvakawanda nezve kangani pavhiki, uchiita cardio Workout kuverenga pazasi.
MaCardio maekisesaizi anoratidzwa mune yeGIF mifananidzo iyo inokubatsira iwe kunyatsonzwisisa kuti uri kutyaira sei. Mushure memifananidzo pane vhezheni yechirongwa chechidzidzo chemaminetsi makumi maviri neshanu. Iwe unogona kushandura iyo nguva uye kusimba kwe cardio Workout kumba, uchidzikisa kana kuwedzera huwandu hwekutenderera.
's low impact cardio kurovedza kwevatangi vasina kusvetuka
Iyi yekuunganidzwa cardio kurovedza pamba yakakodzera kune vanotanga uye avo vanodzivirira kusvetuka, semuenzaniso, nekuda kwematambudziko nemajoini kana varicose mutsinga. Kunyangwe pasina kusvetuka, aya ma cardio maekisesaizi achakubatsira iwe kukwidza kurova kwemoyo uye kuita inoshanda inoshanda cardio.
Ndatenda neiyo gifs youtube chiteshi MFit!
1. Kubereka maoko nemakumbo
2. Kufamba zahlest Shin
3. Simudza mabvi pachipfuva
4. Vatambi
5. Mabvi
6. Simudza mabvi + lunge kumashure
7. Mushambadzi
8. Mutsiva
9. Kick mativi nedivi repabonde
10. Kick kumberi uye shure uine tsoka yakatarisana
11. Burpee yakaderera rova
12. Kufamba mubhawa
13. Kusimudza makumbo mu tambo
Ronga kudzidzira cardio kwevanotanga 25 maminetsi
Zvese zviitwa zvinopihwa mutafura:
| Round 1 (inodzokororwa mumakumbo maviri) | Round 2 (dzokorora kutenderera 2) | Round 3 (inodzokororwa mumakumbo maviri) |
|---|---|---|
| 1. Kufamba zahlest Shin | 1. Kubereka maoko nemakumbo | 1. Vatambi |
| 2. Simudza mabvi pachipfuva | 2. Mabvi | 2. Kick kumberi uye kumashure |
| 3. Mutsiva | 3. Kick mativi nedivi repabonde | 3. Kufamba mubhawa |
| 4. Kusimudza makumbo mu tambo | 4. Burpee yakaderera rova | 4. Mushambadzi |
| Zorora 1 miniti | Zorora 1 miniti | Zorora 1 miniti |
Dzokorora chiitwa chimwe nechimwe 30 masekondi, ipapo Masekondi gumi nemashanu zorora. Denderedzwa rega rega rinodzokororwa mukati 2 pamakumbo. Pakati pekutenderera zorora 1 miniti. Kana iwe uchida kuchinja nguva yekurovedza muviri, unogona kugadzirisa huwandu hwemapapu uye nenguva yechiitwa.
zviitwa Kumhanyisa, mabvi mudenga, Kick padivi uye Kick kumberi uye kumashure mukutenderera kwekutanga kunoitwa pagumbo rimwe, munharaunda yepiri kune rimwe.
Iwe unogona kutanga kuita kwemaminetsi gumi nemashanu pazuva (nemaviri chete ma rounds), zvishoma nezvishoma uchiwedzera iyo nguva Cardio Workout.
Cardio kurovedza kwepakati repakati
Aya ma cardio-maekisesaizi achave neruzivo rwekushanda mukati kana avo vanoregerera zviri nyore cardio nekusvetuka.
1. Kumhanya neShin zahlest
2. Kumhanya nekusimudza mabvi akakwirira
3. Kusvetuka kubereka maoko nemakumbo
4. Chigero
5. Kusvetukira kudivi
6. Yakazotevera plyometric lunge
7. Makwati ane maoko anosimudza
8. Svetukira mune yakafara squat
9. Magaro nekusvetuka
10. Jogging yakatwasuka
11. Kusvetuka netambo nekusimudza makumbo
12. Bata tsoka mumutsipa wekumashure
13. Kumhanya kubva kune rumwe rutivi uchienda kune rumwe rutivi
Ronga kuita cardio kurovedza kwepakati pepakati kwemaminitsi makumi maviri nemashanu
Zvese zviitwa zvinopihwa patafura pazasi. Kumwe kurovedza kunotorwa kubva padanho rekutanga, kuitira kuti uve nemukana wekufema uye kusimudzira chidzidzo kubva pakutanga kusvika pakupedzisira.
| Round 1 (inodzokororwa mumakumbo maviri) | Round 2 (dzokorora kutenderera 2) |
|---|---|
| 1. Kusvetuka kubereka maoko nemakumbo | 1. Svetukira mune yakafara squat |
| 2. Kumhanya kubva kune rumwe rutivi uchienda kune rumwe rutivi | 2. Vatambi |
| 3. Magaro nekusvetuka | 3. Yakazotevera plyometric lunge |
| 4. Mutsiva | 4. Chigero |
| 5. Kusvetuka netambo nekusimudza makumbo | 5. Kufamba mubhawa |
| 6. Bata tsoka mumutsipa wekumashure | 6. Kumhanya nekusimudza mabvi akakwirira |
| 7. Kumhanya neShin zahlest | 7. Kick kumberi uye kumashure |
| Zorora 1 miniti | Zorora 1 miniti |
Dzokorora chiitwa chimwe nechimwe 30 masekondi, ipapo Masekondi gumi nemashanu zorora. Denderedzwa rega rega rinodzokororwa mukati 2 pamakumbo. Pakati pekutenderera zorora 1 miniti. Kana iwe uchida kuchinja nguva yekurovedza muviri, unogona kugadzirisa huwandu hwemapapu uye nenguva yechiitwa.
zviitwa Plyometric lateral lunge uye Kick kumberi uye kumashure mukutenderera kwekutanga kunoitwa pagumbo rimwe, munharaunda yepiri kune rimwe.
Cardio kurovedza kwepamusoro nhanho
Kana iwe ukamisa sarudzo yacho ita cardio Workout yepakati pepakati, unogona kuwedzera kuomesa chirongwa chako. Attention: anotevera cardio maekisesaizi akakodzera chete kune vane ruzivo kubata pasina matambudziko ehutano.
1. Kusvetuka 180 madhigirii
2. Kusvetuka mapapu
3. Kusvetuka
4. Svetuka nyeredzi
5. Svetuka goko
6. Sumo squats nekusvetuka
7. Mabhebhi
8. Pushups + kick tsoka
9. Kukwira
10. Jump mubhawa
11. Vertical svetuka mune tambo
Ronga kuita cardio kurovedza kwepakati pepakati kwemaminitsi makumi maviri nemashanu
Zvese zviitwa zvinopihwa patafura pazasi. Kumwe kurovedza kunotorwa kubva padanho repakati kuti uwane mukana wekutora mweya uye kuchengetedza chidzidzo kubva pakutanga kusvika kumagumo.
| Round 1 (inodzokororwa mumakumbo maviri) | Round 2 (dzokorora kutenderera 2) |
|---|---|
| 1. Kusvetuka 180 madhigirii | 1. Kusvetuka mapapu |
| 2. Jogging yakatwasuka | 2. Kumhanya nekusimudza mabvi akakwirira |
| 3. Sumo squats nekusvetuka | 3. Pushups + kick tsoka |
| 4. Jump mubhawa | 4. Kukwira |
| 5. Kusvetukira kudivi | 5. Kusvetuka kubereka maoko nemakumbo |
| 6. Mabhebhi | 6. Svetuka nyeredzi |
| Zorora 1 miniti | Zorora 1 miniti |
Dzokorora chiitwa chimwe nechimwe kwemasekondi makumi mana, ipapo Masekondi gumi nemashanu zorora. Denderedzwa rega rega rinodzokororwa mukati 2 pamakumbo. Pakati pekutenderera zorora 1 miniti. Kana iwe uchida kuchinja nguva yekurovedza muviri, unogona kugadzirisa huwandu hwemapapu uye nenguva yechiitwa.
TABATA: gumi akagadzirira-akaitwa maekisesaizi
Cardio Workout kumba nzira TABATA
TABATA kudzidziswa musiyano weiyo cardio Workout, umo kuputika kwakanyanya nguva kwakapindirwa nekupfupika kwekuzorora. Cardio Workout TABATA nzira inosanganisira inotevera chirongwa: Masekondi makumi maviri kurovedza muviri, masekondi gumi zorora, chiitwa chega chega chiita nzira sere pakati pezviitwa zororo reminiti, TABATA-imwe kutenderera inogara maminetsi mana.
Verenga zvimwe nezve kudzidziswa kweTABATA
Tinokupa iwe mbiri sarudzo TABATA Workout kumba: yekumapakati uye epamberi nhanho yekudzidziswa. Kazhinji imwe TABATA-yekurovedza muviri inosanganisira zviitwa zvisere, mune iyi nyaya, chidzidzo chinogara kwe ~ 8 maminetsi, asi panogona kunge paine dzimwe sarudzo pahungwaru hwako. Kune vanotanga zviri nani kusadzidzira TABATA kurovedza, uye sarudza chirongwa chekudzidza chakataurwa pamusoro.
Iyo scheme inoitwa cardio Workout kumba paTABATA Protocol:
- Mukubata kweTABATA kunosanganisira kurovedza muviri zvisere
- Chiitwa chega chega chinoitwa nzira sere
- Maitiro ese anosanganisira masekondi makumi maviri ebasa uye masekondi gumi ekuzorora
- Kurovedza muviri kunoitwa kwemaminitsi mana
- Pakati pekurovedza zororo 1-1,5 maminetsi
- Iyo yakazara nguva yeiyo cardio Workout iyo TABATA Protocol ndeye masere masere makumi mana kusvika makumi mana nemaminetsi
Yakagadzirira TABATA nguva dzaunogona kurodha pasi kune yako nhare zvachose mahara, tarisa mumusika mashandisiro echishandiso chako (Tabata Nguva). Kana batidza iyo yakapera vhidhiyo ine iyo timer uye mimhanzi, semuenzaniso:
TABATA-kudzidziswa kwepakati nhanho kumba
Exercises ayo ari cardio kudzidziswa:
- Kumhanya neShin zahlest
- Squats nekusvetuka
- Mabvi
- Kusvetuka netambo nekusimudza makumbo
- Yekupedzisira plyometric lunge
- Inosvetuka ichibereka maoko nemakumbo
- Bata tsoka kumusana tambo
- Kusvetukira kudivi
kusimbisa muviri “mabvi kumusoro” uye "Lateral Plyometric lunge" yakaitwa maseti mana, kutanga rimwe divi, uyezve rimwe.
Chirongwa chekuuraya:
- Chiitwa chega chega chinoitwa maererano nechirongwa: masekondi makumi maviri anoshanda uye masekondi gumi zororo (iyi imwe nzira)
- Chiitwa chega chega chinoitwa munzira sere, wobva waenderera kune inotevera kurovedza muviri.
- Pakati pekurovedza zororo 1-1,5 miniti
- Iyo General yekudzidzira nguva: 40-45 maminetsi
Semuenzaniso, tanga waita “Kumhanya ne zahlest Shin” 8 inosvika maererano nechirongwa chemasekonzi makumi maviri / gumi, zororo reminiti woenderera mberi "kusvetuka squats", iyo inodzokororwa munzira sere, nezvimwe.
TABATA iri kurovedza mberi kumba
Exercises ayo ari cardio kudzidziswa:
- Kusvetuka mapapu
- Kumhanya nekusimudza mabvi
- burpee
- Svetukira mune yakafara squat
- Kumhanya kwakatwasuka
- Sumo squats nekusvetuka
- Chigero
- Kusvetuka 180 madhigirii
Chirongwa chekuuraya:
- Chiitwa chega chega chinoitwa maererano nechirongwa: masekondi makumi maviri anoshanda uye masekondi gumi zororo (iyi imwe nzira)
- Chiitwa chega chega chinoitwa munzira sere, wobva waenderera kune inotevera kurovedza muviri.
- Pakati pekurovedza zororo 1-1,5 miniti
- Iyo General yekudzidzira nguva: 40-45 maminetsi
Semuenzaniso, tanga waita iyo "Kusvetuka mapapu" 8 inosvika maererano nechirongwa chemasekonzi makumi maviri / gumi, zororo reminiti woenderera mberi “Mhanya nemabvi akasimudzwa”, iyo inodzokororwa munzira sere, nezvimwe.
Ndezvipi zvimwe zvakakosha kuziva nezve cardio kurovedza kumba
Kangani pavhiki iwe yaunoda kuita cardio kudzidziswa?
1. Iwe unoda kudzikira uremu:
- Kana iwe uchironga kuchinjisa simba uye kudzidzisa cardio pamazuva akasiyana, saka ita cardio kwemaminetsi makumi matatu nemakumi matatu nemashanu kusvika 30-45 pasvondo.
- Kana iwe uchironga kushandisa masimbi uye cardio Workout mune rimwe zuva, saka ita cardio 15-30 maminetsi 3-4 nguva pasvondo.
2. Iwe unongoda kuramba uine chimiro kana kushanda pasuru yemhasuru:
- Kana iwe uchironga kuchinjanisa simba uye kadhiyo kudzidziswa pamazuva akasiyana, saka ita cardio kwemakumi mana-40 maminetsi 50 kamwe pasvondo.
- Kana iwe uchironga kushandisa masimbi uye cardio Workout mune rimwe zuva, saka ita cardio kwemakumi maviri nemakumi matatu maminetsi 20 nguva pavhiki.
Paunenge uchiita cardio kudzidziswa: usati kana mushure mekurema uremu?
Kana iwe uri kuita kwakasimba simba mitoro ine zviyereso zvakakura zvekukura kwemhasuru, wozoita cardio mushure mekudzidziswa kwesimba.
Kana iwe uri kuita kudzidziswa kwesimba nezviyereso zvidiki zvetsandanyama toni, hunhu hwakakosha hwekuita riini cardio kurovedza, kwete. Tarisa pane hutano hwako. Kana, mushure me cardio iwe uchinetseka pakuzara kwekurovedza muviri, wobva watanga chiitiko chako nesimba rekusimbisa. Zvakare, kana iwe usina simba re cardio mushure mekusimbisa masimba, tanga musangano wako neiyo cardio kurovedza muviri.
Ndezvipi zvimwe zvaungaite mukudzidziswa cardio kumba?
Asi kana zvakajairika cardio kurovedza kumba kwaunonzwa kuchinetesa kana kusiri iro chairo basa, unogona kusarudza rumwe rudzi rwechiitiko mukusimudzira kweiyo yemoyo system.
1. Vatevedzeri. Unogona kutenga imba yekutsikirira, kutenderera yakatwasuka, elliptical, bhasikoro, uyezve mubvunzo wesarudzo ye cardio uchanyangarika wega.
2. Nhanho maekisesaizi. Nemhando iyi ye cardio senge nhanho maekisesaizi haumbofi wakanetseka, uye mutoro uri pamabvi kana uchiita nhanho maekisesaizi wakadzikira zvakanyanya pane uchisvetuka. Verenga zvakawanda nezvazvo: Nhanho maekisesaizi: kushandisa uye kushanda.
3. Kufamba pamatanho. Kana iwe uchigara mune chivakwa chemafurati, kufamba masitepisi kunogona kuve kukuru kusimudza kurova kwemoyo wako, kupisa macalorie uye nekunyatso kukudziridza nzvimbo dzine chinetso chetsoka.
4. Tambo tambo. Imwe nzira inofinha yekurovedza muviri kurovera tambo. Verenga zvimwe nezve ichi chinyorwa: Kusvetuka tambo.
5. Makirasi akagadzirira vhidhiyo yekuita. Kana iwe uchida kuve nezvakapedzwa zvidzidzo zvevhidhiyo, tarisa pane chimwe chezviunganidzwa zvedu:
- 14 cardio inoshanda kubva kuFitnessBlender yevatangi vasina kusvetuka
- 20 TABATA kudzidziswa mumutauro wechiRussia kubva kuna FitnessoManiya
- Wepamusoro makumi maviri nemoyo wekurovedza muviri wehuremu hwekurasikirwa youtube chiteshi Popsugar
- 10 kadhio yekurovedza pasina kusvetuka uye kumhanya kubva kuna Ekaterina Kononova
Takaedza mune ino chinyorwa kuti utorere iwe zvese zvingabvira zvekuita cardio kurovedza kumba. Iwe uchagara uchikwanisa kukwidziridza makirasi kuti akodzere maficha ako nekushandura kureba kwemaround, nguva yekuzorora uye seti yeiyo cardio kurovedza.
Kune vanotanga, kutsvedza, kumberi, Cardio Workout