Bangaren Cardio

Wadatacce

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Hanyoyi

Fara kowane zaman motsa jiki tare da mintuna 20 na cardio, zaɓi daga kowane ɗayan ayyukan da ke gaba. Yi ƙoƙarin bambanta ayyukanku, da ƙarfin ku, akai -akai don hana faifai da kiyaye abubuwan jin daɗi.Misali, hada da motsa jiki na tazara 1-2 (duba misalai a kasa) a mako (amma bai wuce 2 ba). Wataƙila za ku iya tafiya ko gudu a ranar Litinin, ku yi wasan motsa jiki a ranar Laraba kuma ku gwada shirin tudu a kan mai koyar da elliptical a ranar Juma'a.

Dumi-Dumi/Cool-Down Tabbatar farawa a hankali don mintuna 3-5 na farko kafin ƙara ƙarfi, kuma koyaushe rage ƙarfin ku na mintuna 2-3 kafin yin motsin ƙarfi.

Zaɓin Cardio 1

Zaɓi injin ku

Tsayayyen hali Shirya kowane na'ura na cardio (kamar injin tuƙi, mai hawa hawa ko mai horar da elliptical) zuwa jagora kuma, bayan ɗan gajeren dumi, yi aiki a matsakaicin matsakaici (ya kamata ku iya yin magana cikin gajerun jimloli yayin motsa jiki) har sai kun gama. Jimlar mintuna 20.

Tsaka -tsaki Hakanan kuna iya zaɓar bayanin martabar tudu akan kowane injin da ke sama don ƙona kalori mafi ƙanƙanta.

Jimlar adadin kuzari na minti 20: 100-180*

Zaɓin Cardio 2

Fitar dashi waje

Tsayayyen hali Sanya takalman ku kuma buga ƙafar ƙafa na mintuna 20 na matsakaicin ƙarfin tafiya ko tsere (yakamata ku iya yin magana cikin gajerun jumloli yayin motsa jiki). Kar a manta da farawa da mintuna kaɗan cikin sauƙi.

Tsaka -tsaki Hakanan zaka iya canza minti 1-2 na gudu (ko tafiya mai sauri) tare da mintuna 3-4 na tafiya mai kauri don ɗan ƙaramin calorie mai ƙonewa.

Jimlar adadin kuzari na minti 20: 106-140

Zabin Cardio 3

Sami ƙungiya Idan kun fi son yin aiki tare da wasu ko kuna son samun ƙarin ƙarin umarni, shugaban zuwa aji, kamar wasan motsa jiki mai ƙarfi ko ƙaramin tasiri, mataki, ƙwallon ƙwallon ƙafa ko Juyawa. Idan kuna son motsa jiki a gida, gwada bidiyon aerobics. Ko da yake "The Cellulite Solution Workout" kawai yana buƙatar ku yi mintuna 20 na cardio, za ku ga ko da sakamako mai sauri idan kun yi tsawon zama.

Jimlar adadin kuzari na minti 20: 130-178

*Kididdigar adadin kuzari sun dogara ne akan mace mai nauyin kilo 145.

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