Matsakaicin cardio

Wadatacce

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Idan kun kasance kuna bin shirin cardio na watanni biyu da suka gabata, kun riga kun riƙe maɓallan don ƙona ƙarin adadin kuzari tare da ƙarancin ƙoƙari. A cikin matakan Afrilu da Mayu na wannan shirin ci gaba wanda Tom Wells, PED, FACSM, ya gina, ya gina tushen mai-ƙona mai mai ƙonawa kuma ya ƙara ƙarfin ƙarfin zuciya da ƙarfin hali (don haka, ƙarfin kuzari-kuzari) tare da tsare-tsaren motsa jiki na musamman. Hakanan kuna haɓaka aikin ku na motsa jiki tare da ƙara sauƙi a cikin adadin ayyukan yau da kullun da kuke yi - ƙona kusan 850 ƙarin adadin kuzari kowane mako ba tare da yin aiki ba.

A wannan watan, zaku sake yin wani canji na dabara a cikin tsarin motsa jikin ku don samar da babban sakamako, mai da hankali kan haɓaka haɓakar gaske da ƙarfin jikin mutum don ƙona kalori mafi girma har ma da ƙaramin aikin da ba a sani ba. Hakanan za ku ci gaba da haɓaka waɗannan ayyukan rayuwar yau da kullun, dawo da motsin da shekarun jin daɗi na imel, tuƙi da injin wanki ya sace muku. Ƙarshe ne tura cardio ɗinku, don haka sami motsi don ƙarin wata guda na fashewar wutar lantarki, haɓaka ƙarfin kuzari, matsakaicin ƙonewar kalori.

SHIRIN

Yadda yake aiki

Kamar yadda yake a cikin watanni biyu da suka gabata, zaku yi nau'ikan motsa jiki guda uku a cikin wannan shirin, wanda aka daidaita daga tsarin "horon tsarin" mai ci gaba wanda masanin ilimin kimiya na motsa jiki Jack Daniels, Ph.D. An zayyana shirin a cikin Kalanda na Cardio da Maɓallin Maɓalli akan shafuka masu zuwa. (Lura: Idan kun rasa watanni biyu da suka gabata, da fatan za a kammala waɗannan tsare-tsare guda biyu kafin ci gaba zuwa wannan.*) Ga kowane motsa jiki, gwada gudu ko tafiya a waje, yin iyo ko yin aiki akan kayan aikin cardio (saita injina akan jagorar don haka zaku iya. daidaita tsananin). Za ku sami hutu ɗaya a kowane mako, da ranakun Rayuwa (S) waɗanda za ku ƙona adadin kuzari tare da ayyukan yau da kullun.

Dumama

Fara motsa jiki tare da mintuna 5-10 na aikin cardio mai haske, kamar sauƙi, tafiya cikin sauri.

Kwantar da hankali

Tabbatar kammala kowane aikin motsa jiki tare da shimfiɗa zaman. Miƙa duk manyan tsoffin ƙungiyoyin tsoka, riƙe kowane shimfiɗa na 15-30 seconds ba tare da yin tsalle ba.

Zaɓuɓɓukan farko

Idan kuna da matsala yin tazara mai ƙarfi akan Ƙarfafa Ƙarfafawa da Ranakun Ƙarfin Ƙarfi, rage RPE (duba ginshiƙi da ke ƙasa) a cikin kowane motsa jiki da maki ɗaya; rage tsawon lokacin aikin; ko, ƙara tsawon sauran tazara.

Babban zaɓi

Ƙara ƙarin tazara ɗaya ko biyu zuwa ayyukan motsa jiki na Power Blaster, yin mintuna 2-4 a RPE 8-9 da daidai adadin mintuna a RPE 5-6.

Ƙarfi

Yi zaman ƙarfin ƙarfin jiki guda biyu a mako a cikin kwana biyu na kwanakin da kuke yin ayyukan motsa jiki na cardio, kamar yadda aka bayyana a cikin "Supersculpt Your Body." KARA HANYA TA INLINE ZUWA WANNAN

RAYUWAR AIKIN DA AKA SAMU (RPE)

Yi amfani da sikelin RPE don kimanta ƙarfin zaman aikinku. Ga yadda aka ayyana matakan huɗu.

RPE 3-4 Mai sauƙin daidaitawa; yakamata ku iya kula da wannan matakin kuma ci gaba da tattaunawa tare da ƙaramin ƙoƙari.

RPE 5-6 Matsakaici; zaku iya kula da wannan matakin kuma kuyi tattaunawa tare da wasu kokari.

RPE 7-8 Mai wuya; kiyaye wannan matakin da yin zance yana buƙatar ƙoƙari kaɗan.

RPE 8-9 Ƙoƙari mafi girma; ba za ku iya kula da wannan matakin ba fiye da minti 3-4; yankin ba magana.

KALANDAR KARDIYO

Yuni 1: RAYUWA

2 ga Yuni: MAGANIN WUTA

3 ga Yuni: RAYUWA

Yuni 4: KASHE

Yuni 5: GININ GINDI

6 ga Yuni: RAYUWA

7 ga Yuni: RAYUWA

Yuni 8: JURIYA MAI KARAWA

Yuni 9: RAYUWA

10 ga Yuni: MAI KARFIN WUTA

Yuni 11: RAYUWA

Yuni 12: KASHE

Yuni 13: MAI GININ GINDI

Yuni 14: RAYUWA

Yuni 15: WUTA MAI KARFI

Yuni 16: RAYUWA

Yuni 17: MAI GINA GIDA

Yuni 18: RAYUWA

Yuni 19: WUTA WUTA

Yuni 20: RAYUWA

Yuni 21: KASHE

Yuni 22: JURIYA BOOSTER

Yuni 23: RAYUWA

Yuni 24: WUTA MAI KARFI

Yuni 25: RAYUWA

Yuni 26: KASHE

27 ga Yuni: GINDIN GINDI

Yuni 28: RAYUWA

Yuni 29: WUTA WUTA

30 ga Yuni: RAYUWA

MAGANIN AIKI

GININ GINDI

A yau, ƙona calories masu yawa suna yin aiki na tsaye don gina ginin motsa jiki na aerobic. Yi mintuna 35-45 na gudana, tafiya, tafiya ko kowane irin ci gaba da aiki a RPE 5-6 (duba jadawalin RPE da ke ƙasa). Calories sun ƙone: 300-385 ***

BAYANIN JURIYA

A yau, yi tsaka-tsaki na babban aiki mai ƙarfi, haɓaka iyawar ku don ci gaba da ƙaramin matakin motsa jiki don haka kuna iya ƙona ƙarin adadin kuzari a cikin ayyukanku tare da ƙarancin ƙoƙari. Yi tazara na mintuna 10 a RPE 7-8, rabuwa da minti 1 na murmurewa "aiki" (ma'ana har yanzu ƙalubale ne) a RPE 5-6, don motsa jiki na mintina 21. Calories ƙone: 270

MAI KARFI

Mahimmancin wannan watan shine kan inganta ƙarfin zaman ku a cikin ayyukan ku da kuma ba ƙananan jikin ku ƙarfin ƙarfafawa. Madadin 2- zuwa tazara na mintuna 4 a RPE 8-9 tare da lokutan dawo da "aiki" na tsawon wannan a RPE 5-6 don jimlar lokacin motsa jiki na mintuna 30. Calories sun ƙone: 340

RAYUWA

A yau, sami duk motsa jiki ta hanyar ayyukan rayuwa. A watan da ya gabata, kun gwada matakai 11,000 a rana; wannan watan, harbi don matakai 12,000 a rana. Wasu ra'ayoyi kan yadda: Wanke motarka, tafiya zuwa abincin rana tare da abokan aiki, sake tsara kayan daki. (Don ƙarin ra'ayoyi, duba tsare -tsaren cardio na Afrilu da Mayu. *) Don ci gaba da bin sawun matakanku, yi amfani da ma'aunin ma'aunin ƙafa ko ajiye ayyukan ayyukan. (Duk lokacin da kuka yi mintuna 5 na aiki, ba wa kanku ma'ana. Nufin samun kusan maki 24 a cikin log ɗinku kowace ranar Rayuwa.) Calories ƙone: 325

**Kididdigar adadin kuzari sun dogara ne akan mace mai nauyin kilo 140.

Bincika kayan aikin mu na Calories Burned don gano yadda kuke yi akan tsarin cin abinci mai kyau da lafiyar ku!

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