Amantombazana amaninzi, efuna ukunciphisa umzimba, athenge amathikithi exesha lokuzivocavoca. Nangona kunjalo, kukho iindlela zokuba ziphumelele kwaye zifikeleleke - umzekelo, ukunika umzimba umthwalo we-cardio. Olu hlobo lomthwalo lujoliswe ekuphuculeni ukusebenza kwemiphunga kunye nentliziyo kwaye kusekelwe kwinani elikhulu lokuphindaphinda kwezenzo ezilula. Konke oku kunemiphumo emihle kakhulu yegalelo - ngokukhawuleza kunye nokwahlukana ngokufanelekileyo kwezicubu ezinamafutha kwaye, ngenxa yoko, ukulahleka kwesisindo. Kwi-gym ufumana umthwalo, kwaye ijolise ekuqiniseni nasekuphuhliseni imisipha. Kufuneka kuqondwe ukuba izicubu ze-muscle kunye ne-fat - izinto zihluke ngokupheleleyo kwaye zomeleza izihlunu aziyi kuba negalelo ekutshatyalaliswa kobunqamlezo beoli.
ICardio isebenzisa ukutyeba okutyebileyo
Ukongezelela kokulahleka kokunyusa, okuqinisekisiwe ngokusebenza rhoqo kwe-cardio-operation (ubuncinane imizuzu engama-30-40 ama-3-4 ngeveki), kukho iindleko ezininzi ezongezelelweyo eziza kukuzisa ezi zifundo. Phakathi kwabo ungabhala:
- ukuvuselela imiphunga nokunyusa amandla;
- ukomeleza umzimba kunye nokunyamezela;
- ukunciphisa uxinzelelo lwegazi;
- ukwandisa ukuguquguquka komzimba;
- ukukhululwa kweetekisi ezivela emzimbeni;
- ngokuqhelekileyo kwe-cholesterol.
Ukuba uthatha inxaxheba ekuqeqesheni i-cardio, ukhulisa ubunzima bakho kwaye ngokubanzi uphucule impilo yakho.
I-Cardio isebenzisa ukulahleka kwesisindo: iintlobo
Kukho iintlobo ezahlukeneyo ze-cardio, apho ungakhetha khona into efanelekileyo kakhulu kuwe:
- ku sebenza;
- ngebhayisikili;
- ithenti;
- kubhukuda,
- intambo yokuqaqa;
- ukunyuka izitebhisi;
- ibhola yokukhaba;
- midlalo ye-aerobic;
- aqua aerobics;
- isinyathelo se-aerobic, njl
Kuluhlu kukho iinketho oza kuba nazo ukuthenga ubhaliso kwiqela lezempilo - umzekelo, ukubhukuda, i-tennis okanye i-aqua aerobics kunye nalawo angadingi iindleko kwaye ayafumaneka kuwo wonke umntu-egijima, ephakanyeni izitebhisi, eqaqa intambo .
ICardio isebenza ekhaya
Njengoko kulula ukubona, ininzi ye-cardio esebenzayo ekhaya iya kwenza ingxaki. Emva kwakho konke, ininzi lethu ekhaya akunazibhedlele, akukho treadmill, ayikho ibhayisikili yokuzivocavoca, ayikho i-steppe.
I-cardio yokuzivocavoca efikeleleke kakhulu yokulahlekelwa ubunzima ekhaya ingabizwa ngokuba neentembelo eziqhelekileyo ngentambo. Le simulator elula ikuvumela ukuba usebenzise ngokufanelekileyo uninzi lwamaqela e-muscle ekhoyo, anesiphumo esinzima emzimbeni. Ukuba ukhangele i-cardio exercises ephathekayo yesisu, imilenze okanye izandla-ngokuqinisekileyo ukhetho lwakho!
Ngaba awukholelwa ukuba intambo elula yokunqumla izokukunceda ulahle iipounds? Ngeze! Zama ngaphandle kokuqeqesha okuqala okungenani imizuzu emi-5-10, kwaye uya kubona ukuba le sixhobo esilula yenza umthwalo onzima kakhulu. Ukuqinisekisa ukuba intambo ikuzuzisa kuphela, ungayikhohlwa ngemithetho elula:
- Ngaphambi kweseshoni, qiniseka ukwenza umsebenzi olula kakhulu - uphule amajoyina, wenze i-slopes, ukuhlala. Kubaluleke kakhulu ukufudumala izihlunu ngaphambi kwetambo, ngaphandle koko ziyakhathazeka.
- Ungazami ukubeka ngokukhawuleza irekhodi yeOlimpiki. Ukuqala, gxuma imizuzu embalwa, uze uhambe kwindawo enye ukuya kwemizuzu emi-1-2 uze uqhubeke noqeqesho. Ukuqala, kufuneka udonse okungenani imizuzu eyi-15-20 kunye nekhefu. Ngeli xesha, ngokuthe ngcembe kwongeza imizuzu emi-2, kuyimfuneko ukukhupha ukuya kwi-30-40 imizuzu.
- Amaklasi kufuneka abe rhoqo - ubuncinane amaxesha amathathu ngeveki, ngaphandle koko umphumo uya kuba mncinci.
- Ekugqibeleni, yenza ulula olulula, nolwazi kuwe nakwiiklasi zesikolo kwimfundo yenyama.
Kuvela kwi-cardiovagings rhoqo ukuba ukutshisa okugqithiseleyo kunye nokusebenzayo kunene kunamafutha . Kwaye ukuphucula umphumo, unokuncoma ukudibanisa iiklasi kunye noshintsho kwisondlo esifanelekileyo.