Khulisa Uhlelo Lwakho Lwemetabolism

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Uhlelo lweMaximize-Your-Metabolism

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Qala wonke amandla nokujima kwe-cardio ngemizuzu emi-5-10 ye-cardio elula.

Uhlelo lwamandla

Yenza umsebenzi wakho wamandla izikhathi ezi-3 ngesonto, uthathe usuku lokuphumula phakathi kokunye.

Setha, rep kanye nesisindo imihlahlandlela

IZINGA LOKU-1 Uma uqeqeshe isisindo isikhathi esingaphansi kwezinyanga ezi-3, yenza amasethi angu-1-2 ka-10-15 wokuphindaphinda ngakunye koku-5 okuyisisekelo ngokulandelana okusohlwini. Khulisa ukumelana ngamaphesenti angu-10 ngemva kokujima oku-4 noma oku-5. Ngemuva kwamaviki ama-4, qhubekela kumihlahlandlela yeleveli 2, engeza ukuhamba okuthuthukile ngemuva kokuthi wandise ukumelana kwakho kabili ngaphezulu.

IZINGA 2 Uma ubulokhu uqeqesha isisindo ngokungaguquguquki izinyanga ezintathu noma ngaphezulu, yenza amasethi ama-2-3 we-8-10 reps yokuhamba ngakunye okuyisisekelo. Khulisa ukumelana ngamaphesenti ayi-10 njalo emva kokuzivocavoca kwe-4. Ngemuva kwamaviki angu-4, engeza ukunyakaza okuthuthukisiwe.

Okwe-abs yakho Ngemuva kokujima ngakunye kokuqeqeshwa kwamandla, yenza amasethi ama-2 (ama-reps angu-15 lilinye) lamabhayisikili noma yimuphi omunye umnyakazo ozikhethele wona.

Yehlisa umoya Qeda wonke amandla nokuzivocavoca kwe-cardio ngokunwebeka okungaguquki kwayo yonke imisipha emikhulu, ubambe ukwelulwa ngakunye amasekhondi ayi-15-30 ngaphandle kokushaya.

I-Fat-Blasting Cardio Workout

Sebenzisa leli khalenda le-cardio lamasonto onke ukuze uthuthukise kancane kancane umzimba wakho futhi ulandelele ukuqhubeka. Yenza umsebenzi we-aerobic owuthandayo, futhi ulinganise amandla akho usebenzisa i-Rate of Perceived Exertion (RPE) ishadi elingezansi. Ungakhohlwa ukufudumala nokupholisa ngokwenqubo ethi "The Maximize-Your-Metabolism Plan" ngenhla.

Isonto 1 Kuleli sonto, yenza okuphelele kokusebenza okungu-3 okuzinzile (aka-paced), kusuka kumaminithi angama-20-45 ubude. Nquma ukuqina kwakho ngokusekelwe kubude bokujima kwakho. (20-29 amaminithi: RPE = 6; 30-45 imizuzu: RPE = 5)

Iviki 2 Kuleli sonto, yenza ukuzivocavoca okungu-2 okuqinile njengokuyalelwa kwiviki 1, nokuzivocavoca okungu-1 kwesikhawu. Ngokuzivocavoca isikhawu, yenza iminithi elingu-1 ku-RPE 7 (isibonelo: ukugijima ngokushesha), bese ululama imizuzu emi-3 ku-RPE 4-5 (isibonelo: ukuhamba ngamandla); phinda izikhathi 5-6. (Isikhathi esiphelele sokuzivocavoca: imizuzu engama-20-24, kungafaki ukufudumala nokupholisa phansi)

Isonto 3 Yenza ukuzilolonga oku-1 okuzinzile kanye nokuzivocavoca kwesikhashana oku-2, ngokuya ngezikhombisi-ndlela Evikini loku-1 nelesi-2.

Isonto 4 Yenza ukuzivocavoca okungu-1 okuzinzile nokusebenza okungu-2 kwesikhawu. Yenza i-1 yokuzivocavoca isikhawu ngokuya ngemikhombandlela eseVikini 2. Ngokunye ukuzivocavoca kwesikhawu, yenza iminithi eli-1 ku-RPE 7-8 kanye nemizuzu emi-2 yokutakula ku-RPE 4-5; phinda izikhathi ezingu-7-8. (Ingqikithi yesikhathi sokujima: imizuzu engama-21-24, ingafaki ukufudumala nokuphola)

Ngemuva kwamaviki ama-4 Qhubeka uhlanganise ukujima kwesikhawu kanye nesimo esiqinile sokuqina nobude obuhlukahlukene izikhathi ezi-3 ngeviki. Uma uzizwa usukulungele, engeza olunye usuku lwe-cardio esezingeni elifanele ku-RPE 6.

I-Rate of Perceived Exertion (RPE)

RPE 1-2 Kulula kakhulu; ungaxoxa ngaphandle komzamo.

RPE 3 Kulula; ungaxoxa cishe ungazami.

I-RPE 4 Kulula ngokusesilinganisweni; ungaxoxa ngokunethezeka ngomzamo omncane.

I-RPE 5 Maphakathi; ingxoxo idinga umzamo othile.

I-RPE 6 Kunzima ngokumaphakathi; ingxoxo idinga umzamo omncane impela.

I-RPE 7 Kunzima; ingxoxo idinga umzamo omkhulu.

I-RPE 8 Kunzima kakhulu; ingxoxo idinga umzamo omkhulu.

RPE 9-10 Indawo engakhulumi

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