I-Cardio Component

-Delile

• Buyekeza kwe-

Izikhombisi-ndlela

Qala yonke iseshini yokujima ngemizuzu engama-20 ye-cardio, ukhethe kunoma yikuphi ukujima okulandelayo. Zama ukushintshanisa imisebenzi yakho, kanye namandla akho, njalo ukuze uvimbele amathafa futhi ugcine izinto zijabulisa.Isibonelo, faka ukusebenzisa okungu-1-2 kwesikhawu (bheka izibonelo ezingezansi) ngesonto (kepha kungabi ngaphezu kuka-2). Mhlawumbe ungahamba noma ugijime ngoMsombuluko, wenze i-step aerobics ngoLwesithathu bese uzama uhlelo lwamagquma kumqeqeshi we-elliptical ngoLwesihlanu.

Ukufudumala / Ukupholisa phansi Qiniseka ukuthi uqala kancane kwimizuzu yokuqala engama-3-5 ngaphambi kokukhuphuka okukhulu, futhi njalo wehlise ukuqina kwakho imizuzu engu-2-3 ngaphambi kokwenza ukunyakaza kwamandla.

Inketho ye-Cardio 1

Khetha umshini wakho

Izwe elizinzile Hlela noma imuphi umshini we-cardio (njenge-treadmill, isitebhisi esikhuphukayo noma umqeqeshi we-elliptical) ukubhukha futhi, ngemuva kokufudumala okufushane, usebenze ngamandla amancane (kufanele ukwazi ukukhuluma ngemisho emifushane ngenkathi uzivocavoca) uze uqede Ingqikithi yemizuzu engama-20.

Isikhawu Ungakhetha futhi iphrofayili yegquma kunoma imuphi umshini ongenhla ngokushisa okuncane kakhulu kwekhalori.

Ukushiswa kwekhalori yemizuzu engama-20: 100-180*

I-Cardio Option 2

Thatha ngaphandle

Izwe elizinzile Hlanganisa izicathulo zakho bese ushaya indlela yezinyawo imizuzu engu-20 yokuhamba ngamandla noma ukugijima (kufanele ukwazi ukukhuluma ngemisho emifushane ngenkathi uzivocavoca). Ungakhohlwa ukuqala ngemizuzu embalwa ngejubane elilula.

Isikhawu Ungakwazi futhi ukushintshanisa imizuzu engu-1-2 yokugijima (noma ukuhamba ngokushesha) ngemizuzu engu-3-4 yokuhamba ngokushesha ukuze uthole ukushiswa kwekhalori ephakeme kancane.

Ukushiswa okuphelele kwekhalori lamaminithi angama-20: 106-140

I-Cardio Option 3

Thola iqembu Uma ukhetha ukuzivocavoca nabanye noma uthanda ukuthola imfundo ethe xaxa, hamba uye ekilasini, njenge-hi- noma i-aerobics enomthelela ophansi, isinyathelo, i-kickboxing noma i-Spinning. Uma ungathanda ukuzivocavoca ekhaya, zama ividiyo yokuvivinya umzimba. Yize i- "The Cellulite Solution Workout" idinga kuphela ukuthi wenze imizuzu engama-20 ye-cardio, uzobona imiphumela eshesha kakhulu uma wenza isikhathi eside.

Ukushiswa okuphelele kwekhalori eliyimizuzu engama-20: 130-178

*Izilinganiso zekhalori zisekelwe kowesifazane ongu-145-pound.

Buyekeza kwe-