Ƙara Tsarin Metabolism ɗin ku

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Tsarin Girma-Tsarin-Tsarin ku

whannu

Fara kowane ƙarfi da motsa jiki na cardio tare da mintuna 5-10 na cardio mai sauƙi.

Tsarin ƙarfi

Yi ƙarfin ƙarfin ku sau 3 a mako, ɗaukar kwana ɗaya tsakanin kowannensu.

Kafa, maimaitawa da jagororin nauyi

LEVEL 1 Idan kun kasance masu horar da nauyi na ƙasa da watanni 3, yi 1-2 saiti na 10-15 reps na kowane motsi na 5 a cikin jerin da aka jera. Haɓaka juriya da kashi 10 bayan kowane motsa jiki 4 ko 5. Bayan makonni 4, ci gaba zuwa jagororin Mataki na 2, ƙara ƙaƙƙarfan motsi bayan kun ƙara juriya sau biyu.

LEVEL 2 Idan kun kasance kuna horar da nauyi akai-akai tsawon watanni 3 ko sama da haka, yi saiti 2-3 na maimaitawar 8-10 na kowane motsi. Haɓaka juriya da kashi 10 bayan kowane motsa jiki na 4th. Bayan makonni 4, ƙara abubuwan ci gaba.

Don abs ku Bayan kowane motsa jiki na horo, yi saiti 2 (15 reps kowacce) na kekuna ko wani motsi na zaɓin da kuka zaɓa.

Kwantar da hankali Ƙare kowane ƙarfi da motsa jiki na cardio tare da miƙewa a tsaye don duk manyan tsokoki, riƙe kowane shimfiɗa don 15-30 seconds ba tare da bouncing ba.

The Fat-Blasting Cardio Workout

Yi amfani da wannan kalandar cardio na mako -mako don haɓaka haɓaka metabolism a hankali da bin diddigin ci gaba. Yi aikin motsa jiki na zaɓin ku, kuma auna ƙarfin ku ta amfani da ginshiƙi Rate of Perceived Exertion (RPE) a ƙasa. Kar a manta da ɗumuwa da kwantar da hankali gwargwadon "Tsarin Ƙarfafa-Tsarin ku" a sama.

Mako 1 A wannan makon, yi jimlar motsa jiki 3 tsayayye (aka ko da-paced) motsa jiki, jere daga mintuna 20-45 a tsayi. Ƙayyade ƙarfin ku bisa tsawon ayyukan motsa jiki. (Minti 20-29: RPE = 6; Minti 30-45: RPE = 5)

Mako 2 A wannan makon, yi motsa jiki 2 tsayayye bisa ga kwatance a cikin Makon 1, da motsa jiki na tazara na 1. Don aikin motsa jiki, yi minti 1 a RPE 7 (misali: gudu da sauri), sannan murmurewa na mintuna 3 a RPE 4-5 (misali: tafiya mai sauri); maimaita sau 5-6. (Jimlar lokacin motsa jiki: mintuna 20-24, ba tare da dumama da sanyi ba)

Mako 3 Yi wasan motsa jiki na jihar 1 da motsa jiki na tazara 2, a cikin kwatance a Makonni 1 da 2.

Mako na 4 Yi wasan motsa jiki na jihar 1 da motsa jiki na tazara 2. Yi 1 na motsa jiki na tazara bisa ga kwatance a cikin mako 2. Don sauran motsa jiki na lokaci, yi minti 1 a RPE 7-8 da minti 2 na dawowa a RPE 4-5; maimaita 7-8 sau. (Jimlar lokacin motsa jiki: mintuna 21-24, ba tare da dumama da sanyi ba)

Bayan makonni 4 Ci gaba da haɗa tazara da motsa jiki a tsaye na bambance-bambancen ƙarfi da tsawon lokaci sau 3 a mako. Lokacin da kuka ji an shirya, ƙara wata rana na cardio-state cardio a RPE 6.

Ƙimar Ƙwarewar Aiki (RPE)

RPE 1-2 Mai sauqi; za ku iya yin magana ba tare da ƙoƙari ba.

RPE 3 Mai sauƙi; za ku iya tattaunawa tare da kusan babu kokari.

RPE 4 Matsakaici mai sauƙi; zaku iya tattaunawa cikin nutsuwa tare da ƙaramin ƙoƙari.

RPE 5 Matsakaici; hirar tana buƙatar ɗan ƙoƙari.

RPE 6 Matsakaicin matsakaici; tattaunawar tana buƙatar ɗan ƙoƙari.

RPE 7 Mai wahala; zance yana buƙatar ƙoƙari mai yawa.

Farashin RPE8 Mai wahala; hira yana buƙatar iyakar ƙoƙari.

Farashin 9-10 Babu yankin magana

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