Ketsahalo ena ea motheo ea cardio worksout ke mohato o latelang ho tloha ho 20-Minute Cardio Workout , o eketsa nako e eketsehileng le matla ho feta mosebetsing o fetileng. Hona joale u tla be u ntse u finyella palo e khothalletsoang ea ketsahalo ea letsatsi le leng le le leng ho isa bohōleng bo matla. Ke mofuta oa ho ikoetlisa oo u tla batla ho o etsa matsatsing a mangata a beke bakeng sa bophelo bo botle le ho phela hantle 'meleng' me, ho hlakile, ho chesa lik'halori.
E fetola ka ho sebelisa mechine e fapaneng ea li-cardio le lintho tse ling tse kang ho matha le ho palama libaesekele.
U tla fetola pakeng tsa lintlha tsa motheo, litekanyo tse itekanetseng, le boemo bo phahameng ka ho fetola maemo a hau, ho potlakisa kapa ho fokotseha. U ka sebelisa lethathamo lena le hlalositsoeng le bontšitsoeng ho bapisa tsela eo u ikutloang ka eona maemong a khothalletsoang a ho Hlahloba ( ithute ho eketsehileng ka mokhoa oa ho hlahloba matla a hau ). U tla qala moemong oa 4, tekanyo ea ho leka-lekanya moo u ka qoqa le baratuoa ba hao. Ebe o tla e nka ho fihlela ho 6 le 7 moo u seng u ntse u phefumoloha 'me u fufuleloa, empa ha u e-s'o fihle ho maemo a fokolang feela.
Lisebelisoa tse Hlokehang Bakeng sa Moqapi oa Cardio Workout
Koetliso ena e ka etsoa ho mochini ofe kapa ofe oa cardio kapa mesebetsi e meng. U ka etsa mosebetsi ona treadmill, potoloho ea seteishene, mokoetlisi oa elliptical, mochini oa ho roka, mochine oa ski. U ka boela ua e etsa ka ho tsamaea, ho matha , ho palama libaesekele kapa ho etsa mesebetsi e meng ea cardio ea 'mele.
Kamoo U ka Etsang Moqapi oa Cardio 30-Minute Workout
- Qetella karolo e 'ngoe le e' ngoe ea mosebetsi oa ho ikoetlisa, lebelo la ho beha, lehlakoreng, ho hanyetsa kapa mekotla ho bapisa litekanyetso tse hlahisitsoeng tsa ho ntlafatsa
- Fetola ho ikoetlisa ha ho hlokahala hore u lumellane le boemo ba hau ba 'mele, lithahasello le lipakane
- Sheba fatše kapa u emise ho ikoetlisa ha u utloa bohloko leha e le bofe, ho ba le botsoa kapa ho phefumoloha ha nakoana
| Nako | Matšoao, lebelo, ho sekamela kapa ho hanyetsa | Boiteko bo nahannoeng |
|---|---|---|
| Metsotso e 5. | Hlahloba ka tsela e bonolo-e itekanetseng. | 4 |
| Metsotso e 5. | Ntlha ea motheo: Eketsa lebelo, ho sekamela kapa ho hanyetsa (kapa sebelisa mefuta-futa) ho fumana lintlha tsa motheo tsa hau. Karolong ena, u lokela ho ba feela hanyenyane sebakeng sa hau sa matšeliso mme u ikutloe u ntse u sebetsa, empa u khona ho bua | 5 |
| Metsotso e 2. | Eketsa ts'oaetso ea hau, ho hanyetsa kapa marang-rang ho fihlela u ikutloa u ntse u sebetsa ka thata ho feta tekano. | 6 |
| Metsotso e 3. | Khutlela boemong ba motheo | 5 |
| Metsotso e 1. | Eketsa ts'oaetso ea hau, ho hanyetsa kapa marang-rang ho sebetsa ka thata ho feta tekano. | 6 |
| Metsotso e 3. | Khutlela boemong ba motheo | 5 |
| Metsotso e 1. | Eketsa lebelo la hao ho sebetsa ka matla - o lokela ho fumana ho le thata ho bua | 7 |
| Metsotso e 3. | Khutlela boemong ba motheo | 5 |
| Metsotso e 2. | Eketsa lebelo la hao ho sebetsa ka matla - o lokela ho fumana ho le thata ho bua | 7 |
| Metsotso e 5. | Theola maikutlo | 4 |
| Kakaretso: | Metsotso e 30 |
Litlhokomelo bakeng sa ho ikoetlisa
Etsa ngaka ea hau pele u leka ho ikoetlisa haeba u na le likotsi leha e le life, maloetse kapa maemo a mang. Bakeng sa polokeho, etsa bonnete ba hore o tseba lintho tsa motheo tsa mochine ofe kapa ofe oa cardio eo ue sebelisang. Ha u batle ho senya nako ea ho ikoetlisa ka ho se tsebe ho e potlakisa, ho e liehisa kapa ho eketsa le ho fokotsa ho hanyetsa le marang-rang. Etsa papiso pele u kena ka mochine. Sebelisa mohala ofe kapa ofe oa tšireletso ao ba o fang treadmill e le hore e emise ha u tsamaea le ho oa.
Bakeng sa ho ikoetlisa ka ntle ho cardio, qoba ho ikoetlisa ho ferekaneng. Hlokomela sephethephethe mme u etse bonnete ba hore u ka utloa molumo o moholo ha u sebelisa li-earbuds, joalo-joalo.