Uqeqesho lunokwahlukana ngamaqela angama-2 aphezulu: amandla kunye nokuqeqeshwa kwe-cardio. Ukuba okokuqala kuhloswe ukuqinisa imisipha, ukwandisa amandla abo, ngoko i-cardio ilayithwe ngokuqinisekileyo inkqubo yesifo senhliziyo kunye nokunyamezela.
I-Cardio kunye nokuqeqeshwa komzimba
Abaninzi bayazibuza xa kukulungele ukwenza i-cardio: ngaphambi okanye emva kokuqeqesha ubunzima. Abadlali abanomdla bayancoma ukuba benze i-cardio emva kokuqeqeshwa. Ekubeni akukho glycogen esele ikhona kwiimisipha, umzimba uya kuthatha amandla avela kumathambo adipose. I-fat fat burner iqala ukusuka kumzuzu we-20, ngoko ukuqeqeshwa kwe-cardio kufuneka kudlule ubuncinci kwiminithi engama-20-30. Kulabo abafuna ukunciphisa ubunzima kunye nokunciphisa ubuqhetseba be-cardio, kuyacetyiswa ukuba ukwenze kwisisu esingenalutho, malunga nemizuzu engama-40-50.
Ukutshisa amafutha amaninzi, kufuneka uqaphele i-cardio pulse yakho. Kumele kube ngu-60-70% yesilinganiso senhliziyo esiphezulu, esabalwa ngefomula 220 ekunciphiseni ubudala bakho, apho i-220 yinto ephezulu evumelekileyo yokupasa umntu. Umzekelo:
220 - 26 = 194
194 * 0.7 = 135.8 - umda ophezulu wegridi ye-pulse.
194 * 0.6 = 116.4 - umda ongaphantsi weklasi ye-pulse.
Le yindlela oyifumana ngayo umphumo ongcono kumthwalo we-cardio.
Abaqeqeshi beCardio
Ukuba uhlala kwindawo yokuzivocavoca okokuqala, mhlawumbi uya kuphazamiseka ngokukhetha kwaye uzama ukufumana ukuba yiyiphi i-cardio simulator ephumelela ngakumbi: isiteyimu, ibhayisikili yokuzilolonga, i-stepper, njl. Ngamnye unikela umthwalo kwimisipha eyahlukileyo, kodwa, njengoko sele ikhankanywe ngaphambili, ukuba umgomo wakho ukwenza i-cardio exercises yokulahleka kwesisindo, akukhathazeki ukuba yiyiphi i simulator oyikhethayo, into ephambili kukujonga i-pulse yakho. Njengomthetho, iimonimenti zanamhlanje zixhotyiswe ngeenjini ezifunekayo, ngoko kwinqanaba uza kubona zonke izikhombisi kwaye unokukwazi ukuguqula umthwalo ngokulula ukuze i-pulse rate ihlale kwindawo efunwayo. Enye indlela enokuyenza ibe ngumatshini wezinga lentliziyo, okulula kakhulu ukufumana kwivenkile yezemidlalo. Kwakulungile ukuba unokubeka iliso ukuphumelela koqeqesho ngentsasa okanye kusihlwa ngaphandle kwehholo.
Ngokwahlukileyo kuyafaneleka ukukhankanya i-cardio isebenza kwi simulator okanye kwisitalato. Olu hlobo loqeqesho luyakwenziwa njengenguqu yeklasikhi, ukhetha intambo ekhululekile kwaye unamathele kuwo wonke umgama, kwaye ukhethe ukukhetha ixesha lokusebenza. Impembelelo ye-cardio esebenza ngokuhlukileyo okwesibini iyasebenza kwaye ikuvumela ukuba ungakhawulezi nje ukunyamezela, kodwa ukwandisa izibonakaliso zakho zokusheba. Ukusetyenziswa kwexesha lokuhamba (ukuhamba kweemimandla ohamba ngayo kunye nesantya esiphezulu kunye nokuhamba apho uphumla khona) sisiseko soqeqesho lwabadlali bezakhono, kodwa unokuzibandakanya ngokukhuselekileyo kwishedyuli yakho.
I-cardio yokuqhuba ibhayisikili iyathandwa kakhulu kwiholo, abaninzi banjengawe ngaphezu kwe-treadmill.
Ukuba uqeqesho lwesisindo alukhuthazwa imihla ngemihla, kwaye izihlunu zidinga ukuphumla ukulungelelanisa uxinzelelo, ngoko imithwalo ye-cardio iyakulungiswa imihla ngemihla kwaye iyatshise ngokugqithiseleyo inqatha.