Aikin Cardio: Nix the Cardio Blahs

Wadatacce

• Kun gaji da tsoffin ayyukan motsa jiki na cardio: don haka la'akari da horo na giciye don kawar da blahs.
• Ta yaya horo na giciye ya dace da aikin ku
• Yadda horon giciye ke aiki
• *MATSAYIN TSINKI (RPE) yayin ayyukan motsa jiki
• Bita don

Kun gaji da tsoffin ayyukan motsa jiki na cardio: don haka la'akari da horo na giciye don kawar da blahs.

Ta yaya horo na giciye ya dace da aikin ku

Gudun kan iyaka yana ɗaya daga cikin mafi kyawun ayyukan horarwa ga masu gudu da masu keke. Baya ga kasancewa kyakkyawan motsa jiki na cardio, yana yin sautin gindi, ƙwallo, hamstrings, maraƙi, kirji, lats, kafadu, biceps, triceps da abs. Routauki ayyukan motsa jiki na cikin gida kuma juya ho-hum elliptical workout zuwa cikin nishaɗin ƙetare na ƙasa.

Ta hanyar rage karkatar da ƙasa da amfani da levers na hannu, za ku yi wasan motsa jiki na dusar ƙanƙara, har zuwa babban ƙona kalori. Bugu da ƙari, yin aiki da juriya yana ƙarfafa gindin ku, ƙafafu, kafadu, da hannayen ku (kamar yin ƙarfi ta hanyar fararen kaya zai). Tare da wannan shirin, zaku iya matsewa a cikin wasan motsa jiki - komai yanayin yanayin waje.

Yadda horon giciye ke aiki

Saita elliptical zuwa littafin jagora da karkata zuwa ƙasa kuma riƙe levers da hannayenku a tsayin kirji a gabanka. Dumi sama sannan dan ƙara karkata. Canja matakin ko juriya kowane minti biyu, daidaita shi kamar yadda ya cancanta don saduwa da ƙimar da aka sani na ƙarfin aiki (RPE *). A hanzarta turawa da jan ledojin kamar sun zama sandunan ƙetare na ƙasa, suna ɗaga gwiwar gwiwarku kai tsaye yayin da kuke ja. Tabbatar ɗaukar lokaci don kwantar da hankali. Mace mai fam 145 za ta ƙone kusan adadin kuzari 275 tare da wannan motsa jiki na minti 30.

*MATSAYIN TSINKI (RPE) yayin ayyukan motsa jiki

Ƙididdiga mai zuwa zata taimaka muku ƙayyade RPE ɗin ku:

• 1 yana kwance akan gado ko akan kujera. Ba ku yin wani ƙoƙari.
• 3 zai zama daidai da tafiya mai sauƙi.
• 4-6 shine matsakaicin ƙoƙari.
• 7 yana da wahala.
• 8-10 daidai yake da gudu don bas. Kuna iya riƙe wannan kawai na ɗan gajeren lokaci.

Bita don