Ochwepheshe bayavuma ukuthi ukuqeqeshwa kwe- cardio ye-fat burning kuyinto efaneleka kakhulu futhi efanelekile ekulahlekeni kwesisindo ngendlela. Ungayenza ekhaya, nasekuqeqeshweni okukhethekile, nasesimweni sokuzivocavoca, nasepaki, ngisho nasekungeneni kwesakhiwo se-multi-storey.
Kungani sidinga ukuqeqeshwa kwe-cardio?
Ngenxa yemithwalo ejulile, kungenzeka ukuba ivuselele amaphaphu ngenkuthalo futhi ithuthukise ukusebenza kwenqubo ye-cardiovascular, okuvumela ukuba sihlakaze imetabolism. Ngaphezu kwalokho, ngemuva kokuqeqeshwa okunjalo, ngokusho kochwepheshe, amahora amaningana kunezinqubo ezehlukene emzimbeni owenza ukuba kube nokunciphisa umzimba ngenxa yokuhlukaniswa kwamafutha.
I-Cardio - iyagijima (i-sprint noma iphakanyiswe ngezinyathelo), hamba ukuvivinya umzimba, ukuqeqeshwa kwesikhashana endaweni yokuzivocavoca. Noma yisiphi isenzo esidinga umzimba ukuba unike 100%, ukuphumula okuncane futhi ubeke kabusha i-100% - yi-cardio.
I-cardio emfushane nsuku zonke iyakusiza ukugcina isibalo sesimiso, futhi ngenhloso yokulahlekelwa isisindo kungcono ukuqhuba imizuzu engu-30-40 3-4 izikhathi ngesonto.
Ikhaya le-Cardio elincane
I-cardio ekahle ekhaya igoqa ngentambo. Vumelana okwesikhashana: kuqala gxumela ngomzuzu ngentambo evuthayo, bese uhamba ngomzuzu. Ukuqeqesha kumele kuthathe imizuzu engu-15-20.
I-Cardio izocatshangwa ukuthi yisiphi isinyathelo ozenzayo ngesivinini esisheshayo ngaphandle kokuyeka ukunyakaza noma ngeziphetho ezincane. Kukhona ama-gymnastics aseShayina wokulahlekelwa isisindo, ngokusekelwe kulo mthetho. Njalo ekuseni kuthatha imizuzu engu-4 kuphela ukwenza noma yikuphi ukuvivinya amandla (for press, push-ups, squats, njll) ngezikhathi ezinjalo: amasekhondi angu-20 ukwenza ngenkuthalo - imizuzwana engu-10 ukuphumula. Ukuqeqeshwa okufushane okuzoqala ukuguquka kwesimiso futhi kuzokwazi ukulwa kahle nama-fat deposits.
I-Cardio yamafutha okushisa ehholo
Uma ufuna ukubamba i-cardio ejimini lokuzivocavoca, unezinketho eziningana. Isibonelo, sebenzisa imishini ekhethekile ye-cardio, esivele inesimiso esifanele. Noma ukuqhuba ukuqeqeshwa kwesikhashana: okwesikhashana ukwenza ngaphandle kokuphefumula kumfanisi ngamunye, ukuwachitha ngokuzenzakalelayo konke. Lokhu akulula kakhulu ngalezo zinsuku lapho ihholo ligcwele, kodwa ngeviki kulula kakhulu. Lokhu kuqeqeshwa kuthiwa "kuyisiyingi". Ngokuhlangenwe nakho, ungadlula ngisho nemijikelezo engu-2-3 ngokulandelana, futhi uma kungenakho okwanele ama-simulators ehholo, kufanele kwenziwe ngendlela efanayo.
Ukudla okunomsoco we-car and pre post
Ngehora lesibili amahora ngaphambi komthwalo omkhulu kangaka akufanelekile ukuba udle. Kungcono ukuphuza indebe yekhofi entsha, elungiselelwe ngaphandle kokushukela nokhilimu, imizuzu engu-15 ngaphambi kokuzivocavoca. Iqukethe izindawo ezivuthayo futhi zizovumela isikhathi eside "ungapheli".
Ngemuva kokuqeqesha, kufanelekile ukuphuza amanzi amaningi, ikakhulukazi ukuthunga futhi awunayo amahora angu-1.5 kuya kwangu-2. Le ndlela idala umzimba ukuhlukanisa amafutha osuvele uwaqongelele, hhayi okuza nokudla. Uma ukhetha ukukhetha amandla, khona-ke ukubuyiswa kwemisipha, lonke usuku luzogxila ekudleni kwamaprotheni - inyama yenkomo, inyama yezinkukhu, imikhiqizo yobisi (amahhala-mahhala). Ngendwangu ehlangothini eya enyama - kuphela imifino enesisindo (noma iyiphi iklabishi, ukhukhamba, utamatisi, ulethisi, isitshalo seqanda, i-zucchini).
Ukuze i-cardio ikulethele imiphumela esheshayo, yeka ama-sweet, amafutha, ethosiwe futhi ehlwanyelwe. Yonke imikhiqizo yalolu chungechunge ivala imetabolism futhi ibambe iqhaza ekukhuleni kwamafutha, kanjalo negama lokulahlekelwa kwesisindo ngokushesha kusetshenziselwa ukuphila ngaphandle kwabo. Futhi uma ungabuyeli kubo ngokuhamba kwesikhathi, lokhu kuzoqinisekisa ukuthi kulondolozwe umphumela.