Maitiro Ekutanga Kutanga Neakakodzera Kusimba?

Zvine musoro, kana iwe uchifanira kusimudzira yako standard kusimba uye hutano, iwe unofanirwa kuve nechinangwa kurovedza mazuva mashanu pavhiki, King Hancock, Acsm-CPT, ziya 2 mudzidzisi webhuruuNeu, basa rekufambisa hutano, rinoudza hutano. Izvi zvaizoita senge zvakawanda, zvisinei hasisiri zuva rega rega rinoda kuve rakanyanya, uye maitiro ako ekushandira anogona kuve ekupedzisira kune akaderera semakumi matatu emaminitsi.
Unoda sei kuti uzive kuti unovimba mukati mako unonakidzwa nehutano uye nguva yaunosvika, zvakare. Kana iwe uri mutsva pakushandisa, semuenzaniso, tanga nechinangwa chidiki, senge patsoka 10,000 matanho masikati emazuva mashanu pasvondo. Kana, kana iri nguva yako ingangobvumidza kuti mazuva mashanu ekurovedzera muviri pasvondo, chinangwa kwemazuva matatu uye cherechedza kana iwe uchigona kuita kuti idzo dzakakora dzakanyanya.
Iwe unowedzera kuwedzera kushandurudza kuti ndedzipi nzira dzeWorkout Routines yaunoita pane iyo mazuva mashanu. Kana iwe uchigona, chinangwa chemazuva maviri kana matatu eAerobic uye kushandisa zvakapesana kana mazuva matatu pane zvemagetsi kudzidza.
Kana iwe urikuita mashoma ekuridza mabasa epavhiki, iwe unogona kusangana nemagetsi uye aerobic pamazuva emumwe (funga: Maminitsi makumi maviri emaminitsi emaminetsi makumi maviri nemashanu ekurema kwehuremu). Chikoro chakadzika-chakadzika-chakadzika
Uye kunyange sezvazviri kuedza kuvimba kuti humwe hutano hwehutano hwehutano hunotsamira pane imwe yerudzi rwekusaririra, kana iwe uine chinangwa chehuremu.
Pakupedzisira, zvisinei, iyo nzira yaunotamba nguva yako yeWorkout uye zvaunoita kune iyo yeWorkout's Workout maitiro anouya nenzira chaiyo kune izvo iwe zvaunonyanya kuitika, maronda anodaro. Kana iwe uchivenga hiit, ipfuure. Kana iwe uchimanikidza kutamba uye bhasiketi, pfuure. Kutsvaga kunakidzwa kwako kurovedzera kuchakuvamba uchiuya kuchidzosera kutsvaira kwakanyanya uye kukonzera mhedzisiro.

Zvokuitira Cardio Workouts:
Ngatione kuti ndedzipi michina nyanzvi dzeGyms dziri kushandisa kuvaka Cartoo Zone!

Mwoyo weAmerican Mwoyo unokurudzira zana remakumi mashanu emazana emakumi mashanu emadhora. Kushanda kunze panguva ino kunobvumira kubata moyo wako wecoronary kwakanaka panguva imwe chete sekukubatsira iwe kurwisa kwakasiyana mamiriro ezvinhu senge chirwere cheshuga. Uyezve, zvinotendera kurera pfungwa dzako hunhu uye kutsamwa uye kuba hutano hwako hwepa pfupa.
Kana iwe uri kushanda kunze kwemazuva matatu pasvondo, chinangwa pane yako Aerobic Workout nzira dzekuve dzakakura zvakanyanya, Hancock anodaro. Anoti, "Pakadzika kwazvo, kupfupika nguva yekubatira," anodaro. "Kana iwe uchida kupenda kwenguva yakareba, pfuura pakadzika."
Chaizvoizvo zvaunoita kune aerobic kamwezve chauya nenzira chaiyo kusvika kune izvo zvauri kuda kuita, Hancock anodaro. Kunyangwe ichi chiri kutamba, kukwira, kukwira, kukwira, kana netsoka kumusoro uye kutsika nhanho kune yako Condominium chivakwa - kana ichiwedzera yako yeCononary moyo mubhadharo unobva waita kunge aerobic.
Hancock uye Flores vanobvuma kuti iyo yakakwira girini uye ine simba Workout Routines ndeye hiit uye Tabata. Tabata imhando yakakura kwazvo yehiti iyo inogona kupedzwa isina kana nehuremu. Izvo zvinosanganisira kushanda kwemasekondi makumi maviri, zvichizorora kwegumi, uye kudzokorora 8 general kutenderera.
VaElite Vamhanyi vakashandisa dzidzo yemitauro yemitauro yemakore mazhinji kuti vaite basa ravo rose uye nechikonzero chaicho. Nepo netsoka ichiramba iri yepamusoro-notch aerobic Workout, C Programment Mutauro Wedzidzo inoita izvo zviri patsoka hazvigone: Inopa yega yega cardio uye aaerobic kurovedza muviri. Mumashoko akasiyana, Taata uye hiit anogona kupisa mafuta, kusimudzira moyo weCoronary nemapapu, uye kuvaka tsandanyama zvese kamwechete.
Nekuti iwe uri kushanda zvakadai zvakaoma thru Hiit Workout Routines, iwe unogona kusanetseka pendi kumusoro kwezano rakasimba mumakumi maviri emaminitsi makumi maviri nemashanu. "Kunyanya kukosha, iwe unofanirwa kufunga nezve kufunga pamusoro pekushanda mukushanda kwekuedza izvo zvinokutora iwe kune izvo [zvisina kugadzikana] kurapa kupora kwekuzvikwanira kutevedzera ivo vanoedza," anodaro Hancock.

Zvekuita zvekusimbisa masimba:
Ona kuti ndeapi midziyo inowanikwa munzvimbo ine simba yehunyanzvi maGyms?

Iwe unogona kuita yepamusoro, yakaderera, kana yakazara muviri inotarisa pane yako yekudzidzisa imba yekudzidziswa. Kuti uwane zvakanyanya kubva mukushandiswa kwako kwesimba

"Sezvaunowana, chinangwa chekuwedzera huwandu hwechirongwa chako, zvinoreva kuwedzera uremu hwakashandiswa uye iyo yakazara reps pane kurovedza muviri," Flores anodaro. Kuenderera mberi kufambira mberi nenzira iyi kuchatungamira kune zviri nani simba zvinowana uye kusendama tsandanyama chivakwa.
Kana iwe uine mamwe mazuva esimba uye uchida kuibvisa (kunyanya kana uchitarisa kuvaka muswe), unogona kuita zuva repamusoro remuviri uye zuva repasi remuviri, iyo hancock inoratidza.
Mumazuva omuviri idzodzo, funga nezve kusundira uye kudhonza maekisesaizi, Hancock anodaro. Sundidzira mafambiro anosanganisira kusundira-ups, chipfuva, kana chipfuva nhunzi. Dhonza maekisesaizi anosanganisira mitsara, dhonza-ups, Lat Duff-Downs, uye vanoshambira kana supermen. Iwe unogona zvakare kusanganisa muBicep uye Triceps inofamba nemazuva ano, Hancock anodaro. Kuti uwane zuva remuviri remuviri, funga nezvekuita squats, mapapu, uye maitiro ekurovedza muviri, semazwi, anokurudzira.

Ndeupi musiyano uripo pakati peiyo smith muchina uye uremu hwemahara pane squats?

Hack squat kana barbell squat, inova "Mambo weGumi Simba"?

Nguva yekuzorora mazuva (

Kubvumira kune imwe chete kana mazuva ekuzorora kwakakosha kubvumira chimiro chako kuti uwedzere uye wozovakazve. Hancock inokurudzira kudzidza kwako kuzorora kwemoyo mubhadharo wemwoyo
Vazhinji vatengesi vehutano uye smartwatches vachiridza mimhanzi yemumhanzi mubhadharo uye uuye nezvinonzwisisika mumubhadharo wako wekuzorora. Yako RhR ndiyo huwandu hwezvinoitika moyo wako wecoronary zvinorohwa iwe uchizorora. Iyo yakaderera rhr nzira iyo mwoyo wako wecoronary urikupomba ropa rakawedzerwa nekuedza kushoma. Ichi chiratidzo chakasarudzika chauri kuve hutano, uye moyo wako wecoronary wave kusimba.
Kana iwe uri kuteedzera yako rhr yako, unogona kuziva kuti inosara yakawedzera kwemaawa kana kuti pamwe mazuva mushure mekusasimba kwekushanda nesimba. Ndiro zuva rega rega, zvisinei kana rhimwe thr Tora chero rimwe zuva rekuzorora uye mirira kusvikira rhk yako radzoka kumari yayo yemazuva ese yapfuura pane kuenda kujimu.
Nepo mazuva okuzorora anopa nguva pasina basa kubva kune aerobic uye simba, hazviratidzi kuti iwe unofanirwa kuita pasina mubvunzo hapana. Shandisa mazuva ako ekuzorora kuti ubude kuyerera, kutambanudza, kana kuita zvinyoro-nyoro sekufamba kwechivharo kuti ropa rako riyerere, Hancock anodaro.
"Zvinenge zvichingoita kushingairira kutarisira chimiro chako kuti ugone kuburitsa kuedza kunotitungamira zvinangwa zvako, kungave kuri kuita kusimba kusimba, kugadzira huremu, kana kudonhedza uremu," anodaro. "Zvinokosha kuti vanhu vanoteerera miviri yedu, uye zvakakomba izvo zvauri kusanganisa iyo kumusoro uye kusanganisira zvakasiyana."
Kana iwe uchimhanya uchimhanya, iwe unoramba uchifanira kuratidza mune mashoma kuyambuka-kudzidziswa. Kana iwe uchinamatira kusimudza uremu huremu, iwe unoramba uchida kuwana yako coronary moyo mubhadharo neakawedzera aerobic. Anoti, "Miviri yedu inofanirwa kutevedzera zvinhu zvekusimbisa, saka zvakakosha kusanganisa avo vanonetsekana kuchengetedza chishanduro chekushandurwa," anodaro.