I-Cardio Workout: Nix iCardio Blahs

-Delile

• Ukhathele izindlela zakho ezindala zokuzivocavoca ze-cardio: ngakho-ke cabanga ukuqeqeshwa okuphambene ukuze uqhume ama-cardio blahs.
• Ukuqeqeshwa okuphambene kungena kanjani emishini yakho
• Ukuqeqeshwa okuphambene kusebenza kanjani
• Isilinganiso sokuzikhandla okubonwayo (RPE) ngesikhathi semisebenzi yakho yokuzivocavoca
• Buyekeza kwe-

Ukhathele izindlela zakho ezindala zokuzivocavoca ze-cardio: ngakho-ke cabanga ukuqeqeshwa okuphambene ukuze uqhume ama-cardio blahs.

Ukuqeqeshwa okuphambene kungena kanjani emishini yakho

I-Cross-country skiing ingenye yemisebenzi ehamba phambili yokuqeqesha abagijimi nabamabhayisikili. Ngaphandle kokuba umsebenzi omuhle kakhulu we-cardio, iqinisa izinqe, ama-quads, ama-hamstrings, amathole, isifuba, ama-lats, amahlombe, ama-biceps, i-triceps kanye ne-abs. Thatha ukuzivocavoca kwakho ungene endlini futhi uguqule ukujima kwe-ho-hum elliptical kube iseshini ejabulisayo yokushushuluza ezweni lonke.

Ngokugcina ukuthambekela kuphansi futhi usebenzisa izigaxa zezingalo, uzolingisa umdlalo weqhwa oshaya inhliziyo, kuze kufike ekushiseni okuphezulu kwekhalori. Ngaphezu kwalokho, ukusebenza ngokumelene nokumelana kuqinisa izinqe, imilenze, amahlombe, nezingalo (njengoba nje ukufaka amandla ezintweni ezimhlophe bekungenza). Ngalolu hlelo, ungangena endaweni yokuphuma eqhweni - noma ngabe isimo sezulu sinjani ngaphandle.

Ukuqeqeshwa okuphambene kusebenza kanjani

Setha i-elliptical ibe mathupha bese uthambekele kokuphansi bese ubamba ama-levers ngezandla zakho ekuphakameni kwesifuba phambi kwakho. Zifudumeze bese ukwandisa kancane ukuthambekela. Shintsha ileveli noma ukumelana njalo ngemva kwemizuzu emibili, ukulungise njengoba kudingekile ukuze kuhlangatshezwane nesilinganiso esinconywayo sokuzikhandla okucatshangwayo (RPE*). Gudluza kancane bese udonsa izigaxa njengokungathi ziyizinti zokushushuluza ezinqamula izwe, ushayela izindololwane zakho ngqo emuva lapho udonsa. Qiniseka ukuthi uzinika isikhathi sokuphola. Owesifazane onamakhilogremu angu-145 uzoshisa cishe ama-kilojoule angama-275 ngalokhu kuqeqeshwa kwemizuzu engama-30.

Isilinganiso sokuzikhandla okubonwayo (RPE) ngesikhathi semisebenzi yakho yokuzivocavoca

Isikali esilandelayo sizokusiza ukuthi unqume i-RPE yakho:

• 1 ilele embhedeni noma kusofa. Awenzi noma yimuphi umzamo.
• 3 kungalingana nokuhamba okulula.
• 4-6 umzamo olinganiselayo.
• 7 kunzima.
• I-8-10 ilingana nokugijima kwebhasi. Ungakwazi ukusekela lokhu kuphela isikhathi esifushane kakhulu.

Buyekeza kwe-