Umlobi: Bobbie Johnson
Usuku Lokudalwa: 7 Epreli 2021
Ukuvuselela Usuku: 27 U-Okthoba 2024
Anonim
Phezulu handshake
Ividiyo: Phezulu handshake

-Delile

Uma ubulokhu ulandela uhlelo lwethu lwe-cardio ezinyangeni ezimbili ezedlule, usuvele ubambe okhiye bokushisa ama-calories engeziwe ngomzamo omncane. Ezigabeni zika-Ephreli noMeyi zalolu hlelo oluqhubekayo olwenziwe nguTom Wells, i-P.E.D, i-F.A.C.S.M., wakhe isisekelo esivuthayo se-aerobic futhi wakhuphula amandla akho wenhliziyo namandla (futhi ngenxa yalokho, amakhono akho wokuqhumisa amakhalori) ngezinhlelo zethu zokuzivocavoca ezikhethekile. Futhi ukhulise umsebenzi wakho we-aerobic ngokukhuphuka okulula kwenani lemisebenzi yansuku zonke oyenzayo -- ushisa amakholori engeziwe angu-850 isonto ngalinye ngaphandle kokujima.

Kule nyanga, uzokwenza olunye ushintsho olucashile ohlelweni lwakho lokuvivinya umzimba ukuze uveze imiphumela emikhulu, ugxile ekukhuliseni ukubekezela namandla omzimba ophansi wokushiswa kwekhalori eliphakeme kakhulu ngokuzikhandla okungabonakali kangako. Uzoqhubeka nokukhuphula leyo misebenzi yendlela yokuphila yansuku zonke, ubuyise umnyakazo owantshontshwa kuwena i-imeyili, i-drive-through kanye nemishini yokuwasha izitsha. Kungukucindezela kwakho kokugcina kwe-cardio, ngakho-ke hamba inyanga eyodwa yokuqhuma amandla, ukukhulisa amandla, ukushisa okukhulu kwekhalori.


UHLELO

Isebenza kanjani

Njengezinyanga ezimbili ezedlule, uzokwenza izinhlobo ezintathu zokujima kulolu hlelo, oluthathelwe ohlelweni oluqhubekayo "lokuqeqeshwa kwezinhlelo" olwaqalwa isazi sokuvocavoca umzimba u-Jack Daniels, Ph.D. Uhlelo luchazwe ku-Cardio Calendar and Workout Key emakhasini alandelayo. (Qaphela: Uma uphuthelwe yizinyanga ezimbili ezedlule, sicela ugcwalise lawo macebo amabili ngaphambi kokuqhubekela phambili kulokhu. *) Kuwo wonke ama-Workout, zama ukugijima noma ukuhamba ngaphandle, ukubhukuda noma ukusebenzela imishini ye-cardio (setha imishini ku-manual ukuze ukwazi lungisa umfutho). Uzoba nosuku olulodwa lokuphumula isonto ngalinye, kanye nezinsuku ze-Lifestyle (S) lapho uzoshisa amakhalori ngemisebenzi yansuku zonke.

Kulungele

Qala ukuzivocavoca ngemizuzu engu-5-10 yemisebenzi ekhanyayo ye-cardio, njengokuhamba okulula, okusheshayo.

Yehlisa umoya

Qiniseka ukuthi uqeda konke ukujima ngeseshini yokwelula. Nweba wonke amaqembu akho amakhulu emisipha, ubambe ukwelulwa ngakunye amasekhondi ayi-15-30 ngaphandle kokushaya.


Izinketho zokuqala

Uma unenkinga yokwenza izikhawu zokuqina okuphezulu ezinsukwini ze-Endurance Booster nezinsuku zePower Blaster, yehlisa i-RPE (bheka ishadi elingezansi) ku-Workout ngayinye ngephuzu elilodwa; nciphisa ubude bezikhawu zomsebenzi; noma, khulisa ubude bezikhawu zokuphumula.

Inketho ethuthukisiwe

Faka isikhawu esisodwa noma ezimbili ngaphezulu ekusebenzeni kwakho kwePower Blaster, wenza imizuzu engu-2-4 ku-RPE 8-9 kanye nenani elilinganayo lemizuzu ku-RPE 5-6.

Amandla

Yenza izikhathi ezimbili zokuqina komzimba ngesonto ezinsukwini ezimbili lapho wenza khona ukusebenza kwakho kwe-cardio, njengoba kuchaziwe ku- "Supersculpt Your Body." ENGEZA ISIXHUMANISI ESAYIQINISO KULOKHU

ISIKHATHI SOKUQHUBEKA KOKUQONDA (RPE)

Sebenzisa isikali se-RPE ukulinganisa ubukhulu besikhathi sakho sokuzivocavoca. Nakhu ukuthi amazinga amane achazwa kanjani.

I-RPE 3-4 Kulula ukuyilinganisela; kufanele ukwazi ukugcina leli zinga futhi uqhubeke nengxoxo ngomzamo omncane.


I-RPE 5-6 Emaphakathi; ungagcina leli zinga futhi ube nengxoxo ngomzamo othile.

I-RPE 7-8 Inzima; ukugcina leli zinga nokuba nengxoxo kudinga umzamo omncane impela.

RPE 8-9 Umzamo omkhulu ngeke ukwazi ukugcina leli zinga ngaphezu kwamaminithi angu-3-4; indawo engakhulumi.

IKHALENDA LECARDIO

Juni 1: INDLELA YOKUPHILA

Juni 2: POWER BLAST

Juni 3: INDLELA YOKUPHILA

Juni 4: KUVALIWE

Juni 5: BASE BUILDER

Juni 6: INDLELA YOKUPHILA

Juni 7: INDLELA YOKUPHILA

Juni 8: UKUKHUTHAZELA UKUKHUTHAZA

Juni 9: INDLELA YOKUPHILA

Juni 10: AMANDLA IBHASTER

Juni 11: INDLELA YOKUPHILA

Juni 12: KUVALIWE

Juni 13: BASE BUILDER

Juni 14: INDLELA YOKUPHILA

Juni 15: AMANDLA BLAST

Juni 16: INDLELA YOKUPHILA

Juni 17: BASE BUILDER

Juni 18: INDLELA YOKUPHILA

Juni 19: AMANDLA IBHASTER

Juni 20: INDLELA YOKUPHILA

Juni 21: VALIWE

Juni 22: UKUKHUTHAZELA ISIKHOKHELO

Juni 23: INDLELA YOKUPHILA

Juni 24: AMANDLA IBHASTER

Juni 25: INDLELA YOKUPHILA

Juni 26: VALIWE

Juni 27: IBASE BUILDER

Juni 28: INDLELA YOKUPHILA

Juni 29: AMANDLA IBHASTER

Juni 30: INDLELA YOKUPHILA

UKhiye WOKUSEBENZA

ISAKHI SEBASE

Namuhla, shisa amakhalori amaningi wenza umsebenzi ozinzile ukuze wakhe isisekelo sokufaneleka kwakho kwe-aerobic. Yenza imizuzu engama-35-45 yokugijima, ukuhamba, ukunyathela noma yiluphi uhlobo lomsebenzi oqhubekayo ku-RPE 5-6 (bona ishadi le-RPE elingezansi). Amakhalori ashisiwe: 300-385**

UKUKHUTHAZELA UKUKHUTHAZA

Namuhla, yenza izinkathi ezinde zomsebenzi wokuqina okukhulu, uthuthukise ikhono lakho lokugcina izinga elinzima kakhulu lokuzivocavoca ukuze ushise amakhalori amaningi ekusebenzeni kwakho ngomzamo ongabonakali kangako. Yenza izikhawu ezimbili zemizuzu eyi-10 ku-RPE 7-8, ehlukaniswe iminithi elingu-1 "lokusebenza" lokuthola kabusha (okusho ukuthi kuseyinselelo) ku-RPE 5-6, ukuze uthole ukujima kwemizuzu engama-21. Amakholori ashisiwe: 270

AMANDLA BLALASTER

Ukugcizelelwa kwale nyanga kungukuthuthukisa amandla akho okuhlala ekusebenzeni kwakho nokunikeza umzimba wakho ophansi umfutho wamandla. Izikhawu ezihlukile zemizuzu emi-2 kuya kwemi-4 ku-RPE 8-9 ngezikhathi zokutakula "ezisebenzayo" zobude obufanayo ku-RPE 5-6 isikhathi esiphelele sokuzivocavoca semizuzu engama-30. Amakholori ashisiwe: 340

INDLELA YOKUPHILA

Namuhla, thola konke ukuzivocavoca kwakho ngendlela yemisebenzi yokuphila. Ngenyanga edlule, uzame izinyathelo eziyi-11,000 ngosuku; kule nyanga, dubula ngezinyathelo eziyi-12,000 ngosuku. Eminye imibono yokuthi kanjani: Geza imoto yakho, uhambe uye ekudleni kwasemini nosebenza nabo, hlela kabusha ifenisha yakho. (Ukuthola eminye imibono, bheka amapulani we-cardio ka-Ephreli noMeyi. *) Ukugcina umkhondo wezinyathelo zakho, sebenzisa i-pedometer noma ugcine ilog yomsebenzi. (Njalo uma wenza imizuzu emi-5 yomsebenzi, zinike iphuzu. Zibekele ukuthola amaphuzu angaba ngu-24 kulogi yakho njalo ngosuku Lwendlela Yokuphila.) Amakhalori ashisiwe: 325

* * Ukulinganiswa kwekhalori kususelwa kowesifazane ongamakhilogremu ayi-140.

Bheka ithuluzi lethu elishisiwe lamaKhalori ukuthola ukuthi uqhuba kanjani ekudleni okunempilo nakuhlelo lokuqina!

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