Abaninzi baqhubeka bexubile umshicileli, bephupha isisu esihle, kwaye abaqondi ukuba kutheni abaphumelelanga iziphumo. Inyaniso kukuba ininzi yengxaki ayikho into yokuba akukho misonto ye-muscle, kodwa ukuba isisu sidityanise ubunqamle beoli efihla izihlunu ezivela kubo. Zibophe phantsi komnatha: ukuba isalathisi singaphezu kwe-1,5-2 cm, oku kubonisa ukuba kufuneka utshise amafutha, kwaye kufuneka wenze ukusetyenziswa kwamandla okushicilela. Njani ukwenza oku? Uya kuncedwa yi- cardio ukulahleka kwesisindo!
Kutheni uqeqesho lwe-cardio lusebenza ngokutsha?
Ukulahleka kwesisindo sokunakekelwa kwemithwalo ye-cardiovascular does not doubtable. Inyani kukuba ngethuba lokuzikhandla komzimba ongasisebenzisi umthwalo owongezelelweyo, kukho umoya ophuculayo wemiphunga kunye nokuqeqeshwa kwenkqubo ye-cardiovascular, i-metabolism iphucula kunye nokutshisa i-fat fat. Yona inkqubo yokuqeqeshwa kwe-cardio, ngokukodwa-kunye nokutya okunempilo, ngexesha elifutshane kunokwenzeka libuyela emzimbeni wakho ngokuvisisana. Emva kokuba ama-deposit deposits apheliswe, kuya kuba nako ukwenza uqeqesho lwamandla kwaye unike izihlunu.
Abaninzi banomdla wendlela yokutshisa i-fat kwi esiswini okanye emagqabini. Nangona kunjalo, inene ukutshisa i-fat locality is impossible: xa uzele, uya kukhula kunzima ngokwendlela yomzimba wakho, kwaye ukulahleka kwesisindo kuya kwenzeka. Okokuthi, akunakwenzeka ukulahlekelwa isisindo kuphela esiswini, okanye kuphela kwisandla. Uza kulahleka ubunzima, malunga nokulandelelana okufanayo apho ufumana ubunzima obukhulu. Nangona kunjalo, i-cardio esebenzayo, ngokungafani nabanye abaninzi, inomdla wokutshisa amafutha, oko kuthetha ukuba nayiphi na imeko imeko yakho iya kupheliswa.
Iindidi ze-cardio: Khetha owakho!
Inkqubo yokuqeqeshwa kwe-cardio yokulahlekelwa kwesisindo ingahluke ngokupheleleyo. Into ebalulekileyo kukuba kufuneka uyithande kakhulu - kuphela ke awuyi kushiya ihafu kunye nokufezekisa iziphumo ezifunwayo. Yingakho sinikeza ukhetho lwezinto ezininzi ezinokukhethwa kuzo, enye leyo efanelekileyo ngokufanelekileyo njenge-cardio yokulahleka kwesisindo:
- Ukugijima (kulungele kwaye kuqhutywe kwindawo, kunye ne-cardio kwisikratshi, kunye nokuhamba kweklasi). Kubalulekile ukuhlula phakathi koqeqesho lwe-cardio kunye nokuzivocavoca kwe-aerobic . Ukusebenza kwekota yesiqingatha-yeeyure kuyindlela yokusebenzisa i-aerobic, iluncedo, kodwa ayikho. Ukuze ujikelele kwi-cardio, kufuneka ubeke i-bastmill, okanye ugijime ngokukhawuleza, ngamanye amaxesha ujike kwisinyathelo sokubuyisela, oko kukuthi, usebenze ngokusabalalisa, uze uhlawule. Inkqubo yokutshisa i-fat will start only in 20 minutes, oku kuthetha ukuba ukugijima okufutshane kunemizuzu engama-30 kunenzuzo yangempela yokutshiswa kweoli. Eyona nto iphumelele kakhulu ukuba iqhubekile kusasa kwisisu esingenalutho okanye ukulungisa i-cardio emva koqeqesho lwamandla.
- Ibhasiki okanye ibhayisikili . Enye yale ndlela ungayisebenzisa nangaliphi ixesha lonyaka. Kukholelwa ukuba umthwalo onjalo ulungelele abo abanomhlobo weso "pear", kwaye iingxaki eziphambili zinemikhonto kunye namathambo. Enyanisweni, ukuba "i-apple" kwaye ingxaki yakho isisu, umphumo awuyi kukhawuleza, kodwa kuya kusebenza. Iinqwelo zokuhamba ngee-twist nazo zinconywa ukuba zikhawuleze, zize zinciphise ubuncinane imizuzu engama-30 ukuya kwimizuzu engama-4 ngeveki (kwimiphumo ekhawulezayo).
- Nyathela i-aerobics, stepper, ugijima kwizitepsi . Ewe, kulungile ukuya kwiklabhu kathathu ngeveki ukuqeqesha kwisinyathelo, oku kuya kunika iziphumo ezibalaseleyo, kuba uya kukhangela umqeqeshi oqeqeshiweyo. Ukuba akukho xesha, ungathenga isilululisi sasekhaya okanye ugijime imizuzu engama-15-20 ngosuku ukuya kwizitepsi. Ukongeza, unokuqhuba uqeqesho lwezinyathelo ekhaya kwikota yokuqeqesha, echazwe ngezantsi kwinqaku.
Mhlawumbi ukuqeqeshwa kwe-cardio ekuseni kakhulu ehamba ngexabiso kungena ngentambo, kuba yonke into oyifunayo yimaminithi engama-30 kwaye, eneneni, intambo. Kakade ke, xa uqaqa isigxina seyure awukwazi, qalisa ngoqeqesho lwe-5-7 imizuzu kunye nokuphazamiseka. Sitshintsha ubuchule, vula umculo omculo kwaye uhlale uzivala izitya.