Ukuzivocavoca Okuhle Kakhulu Kwe-Cardio Ukuxuba Ukuzivocavoca Kwasekhaya - Ngaphandle Kokugijima

-Delile

• Izinzuzo Eziyinhloko Zokuzivocavoca Nge-Cardio
• Kufanele Uvame Kangakanani Ukuzivocavoca Nge-Cardio?
• I-Best Cardio Exercises Yokwenza Ekhaya
• Amajump squats
• Abaqwali Bentaba
• Ama-Skaters asheshayo
• I-Wall Sprints
• Ukweqa Intambo Yeqa
• I-Kettlebell noma i-Dumbbell Swings
• Ama-thrusters
• Ukucindezela Kwengalo Eyodwa
• Ompompi Bezwane
• Ama-Burpees
• Amadolo Aphakeme
• Amasele
• Ukushova Kwesikhashana
• Ama-Jumping Jacks
• AmaLunge Eqa
• Buyekeza kwe-

Ngaphandle kokuthi unebhayisikili lePeloton, jabulela ngokweqiniso ukushaya umgandayo endaweni yakini, noma ukwazi ukufinyelela elliptical noma treadmill yomngani, umsebenzi we-cardio ungaba nzima ukulingana nenqubo yokuzivocavoca engena studio. Futhi lokho kwenza kube lula ikakhulukazi ukubeka ku-burner yangemuva.

Kepha ngeminyakazo eyishumi nambili noma elula kangako, ungangena ekuzivocavoceni okuphefumula inhliziyo, okwehla umjuluko ngaphandle kokutshala imali kwimishini eningi noma ushiye ukunethezeka kwejimu yakho yasekhaya (aka igumbi lokuphumula). Lapha, abaqeqeshi abaqinisekisiwe baveza izivivinyo ezinhle kakhulu ze-cardio ongazengeza ohlelweni lwakho, kanye nezinzuzo zezempilo ze-cardio ezizokukholisa ukuthi uzenze kwasekuqaleni.

Izinzuzo Eziyinhloko Zokuzivocavoca Nge-Cardio

Ukuqeqeshwa kweCardiorespiratory (aka cardio) kubandakanya ukuzivocavoca okusiza ukukhuthaza nokuqinisa inhliziyo namaphaphu, kuchaza uMelissa Kendter, umqeqeshi oqinisekiswe nge-ACE, uchwepheshe osebenza ngokuqeqesha, kanye nomqeqeshi weTone & Sculpt. "Babeka isidingo ezinhlelweni zakho zamandla, bakhuphule izinga lokushaya kwenhliziyo yakho, bathole igazi lakho limpompe, futhi basize isimiso sakho sokujikeleza kwegazi - amaphaphu akho nenhliziyo - sisebenze ngokuphumelelayo ukuletha umoya-mpilo emisipha," esho. "Lokho kuzokwenza ukuthi ube nomzimba ophilile ngokwengeziwe futhi wenze okuningi ngaphandle kokuthola umoya noma ukukhathala." Futhi le perk isebenza ngaphakathi futhi ngaphandle kwejimu, kusho uKendter. Ngokufaka njalo ukuqeqeshwa kwe-cardio ohlelweni lwakho lokuqina, awudingi ukuphefumula isikhathi eside phakathi komdlalo wokulanda we-basketball, ngemuva kokukhuphuka esitebhisini sesiteji, noma ngenkathi uya noma ubuya emotweni yakho ukuletha ukudla endlini yakho, uthi. (Okuhlobene: Ingabe Kufanele Ube Wenza I-Cardio Esheshayo?)

Kukhona nenzuzo engokwengqondo yokwenza i-cardio, ngenxa yalokhu kuphuthuma kwama-endorphin owathola ngemuva kokuwaqeda (cabanga: "umgijimi ophakeme" ozizwa ngemuva kwe-5K), ungeza uDanyele Wilson, umqeqeshi oqinisekiswe yi-NASM, umqeqeshi oyinhloko we-HIIT, futhi Ithoni & Umqeqeshi wokubaza. "Ufeza okuthile okungekho lula futhi awufuni nakancane ukukwenza, ngakho-ke kukhona lo muzwa wokufeza okukunika amandla nemvelo ephezulu kangaka," kuchaza yena.

Kufanele Uvame Kangakanani Ukuzivocavoca Nge-Cardio?

Ukuthola zonke izinzuzo zezempilo okufanele zinikezwe yi-cardio, kokubili i-American Heart Association kanye neCenters for Disease Control and Prevention batusa ukwenza imizuzu engu-150 yomsebenzi we-aerobic olinganiselayo, imizuzu engu-75 yomsebenzi onamandla we-aerobic, noma i-combo yakho kokubili isonto ngalinye. Indlela elula, nokho ephumelelayo yokukala ukuqina kokuzivocavoca kwakho isivivinyo senkulumo, kusho uKendter. "Ngesikhathi sokuqina okulingene, uzokwazi ukukhuluma, kepha ngeke ukwazi ukucula ingoma," esho. "Ukushaya kwenhliziyo yakho nokuphefumula kuyakhuphuka, kodwa hhayi kangangoba usuphelelwe umoya ngokuphelele. Ngaleso sikhathi esinamandla, uzokwazi ukukhuluma amagama ambalwa ngasikhathi, uma kunjalo."

I-FTR, akudingeki uziphoqe ukuthi uphumeze ngokusebenzisa i-HIIT Workout ekushiya uphefumula kanzima uma lokho kungeyona i-jam yakho. “Kumayelana nokuthola okuthandayo nalokho ongakwazi ukunamathela kukho nokuthi ungakuhlanganisa kanjani nesimiso sakho isonto lonke,” kuchaza uKendter. Uma ungathanda ukuhamba ngezinyawo ngokushesha, ubhukude echibini, ugijime uzungeze ibhulokhi, noma uthathe uhambo lokuqwala intaba kunokwenza izivivinyo ze-cardio ejimini yakho yasekhaya, yi-NBD leyo, kuvuma uKendter noWilson.

I-Best Cardio Exercises Yokwenza Ekhaya

Ukuthola umthamo wakho wansuku zonke we-cardio ekhaya, yakha isekethe lemizuzu engama-20 kuye kwengama-30 ngezinye izinto ezinyakazayo ezingezansi, uKendter noWilson abazincomayo njengezindlela ezinhle kakhulu zokuzivocavoca umzimba. Uhlu lufaka phakathi ukuzivocavoca umzimba kanye nokunyakaza okudinga okokusebenza okulula, okufana nentambo yokugxuma, i-kettlebell, neqoqo lama-dumbbells.

Ekuqaleni kungenzeka kungazizwa sengathi uthola amaphampu akho edonsa futhi uhlelo lwezinhliziyo lusebenza ngesikhathi sokuzivocavoca okuhle kakhulu okugxilwe ngamandla, kepha, "Noma kunini lapho unyakaza khona ukumelana ngokushesha, bengizothi ukushaya kwenhliziyo yakho kuzokwenyuka kakhulu ," kusho uWilson. Vele, ifomu nalo libalulekile, ngakho-ke ungafaki ama-kettlebells emoyeni ngokungacabangi ngenxa yejubane. Esikhundleni salokho, gcina isikhathi sakho sokuphumula sifushane ukuze ugcine umfutho uphezulu, usho kanjalo.

Yize lokhu kuhamba kuthathwa njengokuzivocavoca okuhle kakhulu kwe-cardio, ezinye ziphonsela inselelo enkulu kakhulu kunamaphaphu akho nenhliziyo. Isibonelo, "ama-skaters asheshayo abolekisa ezinye izinzuzo ngaphandle nje kokukhuphula izinga lokushaya kwenhliziyo yakho," kusho uWilson. "Bandisa amandla omzimba wakho ophansi, amandla e-lateral, namandla e-lateral, kuyilapho abagibeli bezintaba bekusiza ukuthi uthole umsebenzi oyinhloko, futhi." Ngokunjalo, ukweqa intambo yokugxuma kukuphoqa ukuthi usebenze ngokubambisana, futhi ukushwiba kwe-kettlebell kuyisinyathelo esinomthelela ophansi owakha amandla avundlile, uyanezela.

Isebenza kanjani: Kunezindlela ezimbalwa ongakhetha kuzo izivivinyo ezinhle kakhulu ze-cardio ngezansi njengoba ufisa, bese Wenza izivivinyo ze-cardio ezi-15 ezingezansi imizuzwana engama-30, zilandelwe imizuzwana engu-30 yokuphumula. (Uma ungakwazi ukunikela ngakho konke ngesikhathi somsebenzi, zama amasekhondi angu-20 okusebenza alandelwe amasekhondi angu-40 okuphumula esikhundleni salokho.) Jikelezisa kuwo futhi ukuze uthole ukujima okuyimizuzu engama-30.

Uzodinga: Intambo yokugxuma, i-kettlebell, nokukhanya kokusetha okuphakathi kwamadombolo, kuya ngokuzivocavoca okuhle kakhulu kwe-cardio okhetha ukukufaka esifundeni sakho.

Amajump squats

A. Yima ngezinyawo zihlukaniswe ububanzi behlombe, izandla zifakwe phambi kwesifuba, bese wehlela endaweni eyisikwele.

B. Khuphuka ngamandla uye phezulu, ugxume phezulu ngangokunokwenzeka. Qinisekisa ukushayela ngezithende hhayi izinzwane. Lapho ufika, ngokushesha squat phansi. Phinda.

(Uthanda ama-jump squats? Engeza ukweqa kwebhokisi ohlelweni lwakho lokujima ukuze ukhuphukele phezulu.)

Abaqwali Bentaba

A. Qala endaweni ephezulu yamapulangwe ngamahlombe ngaphezulu kwesihlakala, iminwe isakazeke ngaphandle, izinyawo ze-hip-wide zihlukaniswe, nesisindo sokuhlala emabhola ezinyawo. Umzimba kufanele wakhe umugqa oqondile ukusuka emahlombe kuya emaqakaleni.

B. Ukugcina emuva futhi ubheke phakathi kwezandla, umgogodla wokuqina, phakamisa unyawo phansi, bese ushayela ngokushesha esifubeni.

C. Buyisela unyawo ukuqala bese uphinda ngomunye umlenze. Shintshanisa amadolo okushayela ngokushesha abheke esifubeni njengokungathi uyagijima.

Ama-Skaters asheshayo

A. Qala ukuma ngonyawo lwesobunxele. Ngomnyakazo owodwa owuketshezi, gxuma uye kwesokudla bese uhambisa isisindo somzimba onyaweni lwesokudla.

B. Ngenkathi ushintsha isisindo somzimba, thumela okhalweni emuva bese ufinyelela ingalo yangakwesobunxele uye phansi nasemlenzeni wangakwesokudla emuva kwesokunxele. Qhubeka ushintshana izinhlangothi.

I-Wall Sprints

A. Yima ubheke odongeni ngezinyawo ezinqamule ububanzi. Beka izandla ebusweni ekuphakameni kwamahlombe endaweni yokuchofoza. Gxila kuze kube yilapho umzimba use-engeli engama-degree angama-45.

B. Letha idolo elilodwa esifubeni endaweni yokuqala, bese ushintshanisa imilenze ngokushesha njengokungathi uzama ukugijima odongeni.

Ukweqa Intambo Yeqa

A. Gcoba ngokuqhubekayo ngesivinini esiqinile. Gcina amahlombe phansi nangemuva, isifuba siphakanyisiwe, futhi uhlale kancane. Swayipha intambo ngezihlakala, hhayi izingalo.

(Uma wephula izithukuthuku endaweni eminyene, shintshanisa intambo yakho ejwayelekile ukuze usebenzise engenazintambo ukukugcina ungaphuli sh. *

I-Kettlebell noma i-Dumbbell Swings

A. Yima izinyawo zihlukene ngobubanzi behlombe kanye nekettlebell noma i-dumbbell eyodwa phansi cishe unyawo phambi kwezinzwane. Ukubambelela okhalweni nokugcina umgogodla ongathathi hlangothi (akukho ukuzungeza umhlane wakho), goba futhi ubambe isibambo se-kettlebell noma uhlangothi olulodwa lwe-dumbbell ngezandla zombili.

B. Ukuqala i-swing, phefumula futhi unyuse isisindo emuva naphezulu phakathi kwemilenze. (Imilenze yakho izolula kancane kule ndawo.)

C. Ukuvula amandla okhalweni, phuma futhi usukume ngokushesha bese ujikisa isisindo phambili uye ezingeni leso. Phezulu kokunyakaza, umnyombo kanye nama-glutes kufanele kufinyelelwe ngokusobala.

D. Shayela isisindo emuva phansi nangaphezulu ngaphansi kwakho. Phinda.

Ama-thrusters

A. Yima ngezinyawo ububanzi be-hip-wide. Bamba i-dumbbell esandleni ngasinye eduze kwamathanga, izintende zibheke phakathi.

B. I-brace midline, bese ubopha okhalweni emuva, wehlise ama-dumbbells aye maphakathi nethanga. Okulandelayo, qondanisa imilenze ngasikhathi sinye bese udonsela ama-dumbbell phezulu phezulu, ujikeleze izindololwane ngaphansi ukuze ubambe ama-dumbbells ekuphakameni kwehlombe kwikota yesine. Yima. Lesi isikhundla sokuqala.

C. Ukugcina ingqini iqine, izindololwane ziphakeme, nesifuba phambili, hlala ubheke emuva phansi.

D. Phansi kwe-squat, cindezela izithende emhlabathini ukuze uqondise imilenze ngenkathi ucindezela ama-dumbbell phezulu. I-rep iphelele lapho imilenze iqonde futhi ama-dumbbells aqonde ngqo emahlombe, ama-biceps acindezelwe izindlebe.

E. Ama-dumbbell aphansi abuyela emahlombe ngenkathi ehlela ku-squat ukuze aqale i-rep elandelayo.

(BTW, ungenza futhi ukuzivocavoca kwe-cardio okungcono kakhulu nge-barbell, ama-kettlebell, noma ibhola lemithi.)

Ukucindezela Kwengalo Eyodwa

A. Yima ngezinyawo ububanzi namadolo athambile. Bamba i-dumbbell esandleni sokudla, ngengalo yesokudla endaweni yepali (izindololwane zivuleke ezinhlangothini ezingeni lehlombe). Gcina ingalo yangakwesokunxele eceleni.

B. Umgogodla we-brace bese welula ingalo yangakwesokudla iqonde ngaphezulu.

C. Yehlisa indololwane kancane ukuze ubuyele ukuze uqale. Qedela ukusetha bese uphinda ohlangothini lwesobunxele.

Ompompi Bezwane

A. Yima ubheke isitebhisi, ibhokisi, noma ikettlebell. Sprint endaweni, ngokuthepha izinzwane zesokudla, bese kwesokunxele, phezu kwento. Phinda, izinyawo ezishintshayo.

Ama-Burpees

A. Yima ngezinyawo zihlukaniswe ububanzi behlombe, isisindo ezithendeni, nezingalo ezinhlangothini.

B. Pushisa okhalweni emuva, uguqe ngamadolo, nomzimba ongezansi ube yisikwele.

C. Beka izandla phansi ngqo phambi, nangaphakathi nje, ezinyaweni. Shift isisindo ezandleni.

D. Yeqa izinyawo ubuyele phansi kancane emabhola ezinyawo endaweni yepulangwe. Umzimba kufanele wenze umugqa oqondile ukusuka ekhanda kuye ezithendeni. Qaphela ukuthi ungavumeli i-back sag noma i-butt inamathele emoyeni.

E: (Okokuzithandela) Yehlela emzimbeni wokucindezela noma wehle njalo phansi, ugcine umnyombo usebenza. Phusha ukuze uphakamise umzimba phansi bese ubuyela endaweni yepulangwe.

F: Jump izinyawo phambili ukuze zifike ngaphandle kwezandla.

G: Finyelela izingalo ngaphezulu bese ngokuqhuma ugxumele phezulu emoyeni.

H: Izwe. Ngokushesha yehla ubuyele esikhungweni se-rep elandelayo.

(Okuhlobene: Ungayenza kanjani iBurpee the Kwesokudla Indlela)

Amadolo Aphakeme

A. Yima izinyawo zihlukene ngobubanzi be-hip nezingalo emaceleni. Ukugcina amahlombe phansi nangasemuva, isifuba siphakamisiwe, futhi siqinile, phakamisa unyawo phansi bese ushayela masinyane esifubeni.

B. Buyisela unyawo ukuqala bese uphinda ngomunye umlenze. Shintshanisa amadolo okushayela ngokushesha abheke esifubeni njengokungathi uyagijima.

Amasele

A. Yima ngezinyawo zihlukaniswe ububanzi behlombe, isisindo ezithendeni, nezingalo ezinhlangothini.

B. Pushela izinqulu emuva, guqa amadolo, nomzimba ongezansi ungene ku-squat.

C. Beka izandla phansi ngqo phambi, nangaphakathi nje, ezinyaweni. Shift isisindo ezandleni.

D. Yeqa izinyawo ubuyele phansi kancane emabhola ezinyawo endaweni yepulangwe. Umzimba kufanele wenze umugqa oqondile ukusuka ekhanda kuye ezithendeni. Qaphela ukuthi ungavumeli i-back sag noma i-butt inamathele emoyeni.

E: Gxumela izinyawo phambili ukuze zihlale ngaphandle nje kwezandla, futhi ubambe indawo ephansi ye-squat. Phinda.

Ukushova Kwesikhashana

A. Yima izinyawo zihlukene ngobubanzi be-hip, amadolo agobile, nesisindo sishintshele ezinqulwini. Zibandakanye core.

B. Ugcina isifuba sihambisana namadolo, sunduza usuke onyaweni lwesobunxele bese uyashova uya kwesokudla. Qhubeka nokusunduza usuka onyaweni lwesokunxele izinyathelo ezinhlanu. Yima bese uphinda ngakolunye uhlangothi.

Ama-Jumping Jacks

A. Yima izinyawo zihlangene nezingalo emaceleni.

B. Gxumela emoyeni, uhlukanise imilenze futhi uphakamise izingalo ngaphezulu. Umhlaba onezinyawo zihlukaniswe ububanzi benyonga, bese weqa izinyawo ubuye ndawonye bese wehlisa izingalo ezinhlangothini. Lowo uyisikhulu esisodwa.

AmaLunge Eqa

A. Qala esimweni se-lunge ngomlenze wangakwesokudla ngaphambili futhi womabili amadolo agobile kuma-angles angama-90-degree, uqiniseke ukuthi idolo langakwesokudla alidluli i-ankle edlule.

B. Yehlisa phansi ngamayintshi angu-1 ukuya kwangu-2 ukuze uthole umfutho, phusha phansi, futhi ugxume phezulu ngokuqhuma, ushintsha imilenze emoyeni. Misa kancane endaweni yama-lunge ngomlenze wesobunxele ngaphambili. Lowo uyisikhulu esisodwa.

C. Phinda ngokushesha, ushintsha imilenze isikhathi ngasinye.

Buyekeza kwe-