Iiklasi kufuneka zibe zihlandlo ezide kangakanani, ukuba kuyimfuneko yokunciphisa ubunzima? Ukulahleka kwesisindo, imizuzu engama-200 yokusetyenziswa ngokulinganayo ngeveki ithathwa njengento efanelekileyo. Iingcali zenzululwazi zaseMerika zibonise ukuba abafazi abangaphezu kwamandla amaninzi abambelela kulo mbuso balahlekelwa malunga ne-14% yesisindo somzimba wabo. Abo bahlala ngaphantsi kwemizuzu engama-150, balahlekelwa ngu-5%. Ukuze uzinze uzuze ubunzima kunye "nokulahla" okuqhelekileyo, kuyacetyiswa ukuba uqhube uqeqesho lwe-cardio 3-4 amaxesha ngeveki. Ukuba awuyithandi izixhobo zomoya, ziya kwiiseshoni zeqela ezijoliswe ekutshiseni amafutha, ehlala ubuncinane kwiminithi engama-40-50. Yongeza izandla ezisebenzayo ngexesha lokuhamba: oku kunceda ukwandisa umbane ngamandla ukuya kuma-20-30%. Yaye ukhumbule ukuba inkqubo yoqeqesho kunye nokutya kufuneka ihlangabezane neenjongo zakho kunye nemigangatho. Xhumana nomqeqeshi.
Kuthiwani ukuba i-200 ephakanyisiweyo ye-cardio gymnastics, i-set of exercise, kwaye isisindo asihambeli kwiziko elifileyo. Sisiphi isizathu? Kubalulekile ukunyanzelisa i-cardio-therapy ngokunyusa i-tempo okanye ukuchasana, kunye nokufaka indawo yokuqeqesha ngokufanayo kunye nokuzibandakanya kwexesha. Kodwa into ephambili apha akuyikuyidlula: ayikuthandeki ukusebenza ngaphezu kwama-1-2 ngeveki enomthwalo ophezulu, oku kunokukhokelela ekukhatheni kwaye, ngenxa yoko, kuya kuphoyisa ixesha elide. Akukho nxaxheba encinci ekunciphiseni ukunyuka komzimba kudlalwa ngamandla. Ubunzima bomzimba bunyukile, i-metabolism isebenze, inqatha ishushu. Gcina iliso kwi-calorie yokudla: kufuneka ibe ngaphantsi kokusetyenziswa. Qalisa ngesinyathelo esiqhelekileyo kwaye ngokukhawuleza ukhawuleze isantya, ungatshintshi ukuqhuba, kwaye ulondoloze le meko imizuzu engama-25-30. Emva koko unciphisa ijubane de i-pulse ibuyiselwe ngokupheleleyo. Ukuba uya kusebenza kwisitrato, yazi ukuba ilizwe eliphambili eliya kubaqalayo liyingozi ngaphezu kokuqeqesha ehholo: indawo yomhlaba ayisoloko iphakamileyo kwaye kukho umngcipheko wokubamba umlenze, ukufumana ukungahambi kakuhle kwixolo kunye nokunciphisa umva ekusebenzeni okungafanelanga.
Yiyiphi imimiselo eyona ndlela iphumelelayo: i-ergometer yebhayisiki, i-treadmill, i-stepper okanye i-ellipse? Ngokuya kuxhomekeke kwizinga kunye nobude bexesha loqeqesho kunokuba simulator. Nangona kunjalo, kukho iindawo ezikuvumela ukuba ukhulise isantya esiphezulu, ngoko ke kukholwa ukuba ziphumelele. Ngoko, kwi-stroller and stepper kunokwenzeka ukuba usebenze ngokunyanisekileyo, kunokuba, umzekelo, kwibhayisikili yokuqhuba. Kodwa ukusebenza usuku nosuku kwi simulator efanayo akuyona ingcamango engcono. Kuyinto ebuthathakayo kwaye inobungozi: unokuyithatha kwaye uyalimala. Ukutshintsha uhlobo lomsebenzi, uya kuphephelela ukunyuka kwamanzi kwaye oko kukukhuthaza ukusetyenziswa kwamandla. Yenza i-simulator (okanye uhambe ekhuphukeni) -ngakanani ukufaneleka? Ngaba kuyingozi ukupompa izihlunu zethole? Umthamo we simulator ukwandisa ngokukodwa umthwalo, ukunyuka kwekhono, ngoko kuyimfuneko ukusebenzisa i-monitor ye-cardiac okanye iwashi yokuzimelela ukuze uhlolisise i-pulse. Iimfumba zethole ziya kulungelelanisa ukuba uqala ukubeka unyawo lwakho ngokupheleleyo phezu kwendlela yokuhamba. Ukuhamba ngomgangatho weminwe yakho kungacetyiswa. Kodwa ukuba uvakalelwa uxinzelelo kwimisipha ye-gastrocnemius, yikrawule, uyikhulule emva kokuqeqeshwa. Beka isitya esithende phambi kobuso bomhlaba (oku kungaba udonga okanye isimo somatshini). Inzwane kufuneka ibe phezu komdonga. Kancinci, qala ukuzisa unyawo lwakho lokunene kufuphi nodonga. Emva kokuba uziva uxinzelelo, hlala kule ndawo uze ufumane ukushisa kwi-gastrocnemius muscle. Emva koko ugoba umlenze emadolweni uze udonse i-Achilles. Ngoko, ukhulula izihlunu zethole.
Indlela yokwakha isicwangciso se-cardio ngaphandle kwehholo? Ukugijima, ukuhamba, ukunqumla intambo? Kubaqalayo, isinyathelo esisebenzayo sinconywa. Ukuba uye wazi kakuhle, unokwenza lula xa uthanda. Ukuhlamba ngentambo kufuna iindlela ezithile kunye nezakhono. Ungasebenzisa intambo ukuqinisa ubungqina ngexesha, okanye emva kokuhamba nokusebenza. Ukuqalela ngentambo yokudumala imizuzu engama-30-40 kunzima kakhulu kubafundi. Okokuqala, zama ukugqiba iisethi ezintathu kuphela ngomzuzu. Nalo mthwalo uya kuba ngaphezu kokwenzela abaqalayo. Nangona ungacwangcanga ukunciphisa umzimba, akufanele ulahle ukuzivocavoca kwe-cardio. Ziyimfuneko ekuqeqesheni inkqubo ye-cardiovascular system. Kule nto, esinye isifundo okanye ezimbini ngeveki kuya kukwanela.
Inkqubo
Kubaqalayo kunye nalabo bafuna ukuphucula kakhulu isimo sabo somzimba. Iiklasi: 3-4 izihlandlo ngeveki imizuzu engama-45. Emva kokufudumala, qalisa uqeqesho ukusuka kwinqanaba eliqhelekileyo ukuya kwelinye elikhulu. Khuphula izandla kwaye ulawule ukufana kokuphefumula. Ukuba ngaba kunjalo-qhubeka ugxininisa, ukuba uyakhubeka - uye kwisinyathelo esiqinileyo. Emva kokubuyiselwa, buyela emuva kwisinyathelo esinzulu. Ngenye indlela le nezinye izikhathi 3-4. Ngaphambi kokuqala kwesifundo, fanisa umthambo wakho. Emva kokuqeqesha, kufuneka uyibuyisele kwaye uqhube uphinde ulwe. Ixesha lokuqeqesha lidibanisa inkqubo kwaye, eqinisweni, lunceda ukwandisa okanye ukunciphisa ubunzima. Kwaye ikhefu liyakongezwa kunye ne-cardio, kunye namandla. Ukuba ufuna, zenzele wena, kodwa ngomqeqeshi le nkqubo inokuba yinto enokuzonwabisa. Ngaphandle koko, unokubhangqa. Kule meko, uya kulawulo ngokuchanekileyo ixesha kunye neerameters parameters. Ukuba endaweni yokusebenza okude ixesha elifutshane lihlelwe lifutshane, ngaba liya kuchaphazela ukusebenza? Ukugcina isimo kunye nokunciphisa ubunzima, ixesha elipheleleyo elisetyenziselwe ukuzibaluleka kubalulekile. Kwaye nokuba kuya kuba yinto ende okanye iindidi ezincinci zokuhlaselwa kwe-cardio ayibalulekanga. Kodwa ukuba injongo yakho-ukufezekiswa kweminye imiphumo yemidlalo (umzekelo, ukuthatha inxaxheba kwi-marathon), ukuqeqeshwa kungcono ukuba ungaphumeleli.
Iingcebiso eziqhelekileyo
Khetha inkqubo esekelwe kwiinjongo zakho. Ukuphuhlisa jikelele ukunyamezela, inkqubo yokuqala ilungile. Ngenxa yesiphumo esiphuthumayo, kufuneka usebenze kanzima, oko kuthetha ukuba le nkqubo kufuneka ikhethwe kwakhona: yesibini kwisithuba esiphakamileyo. Unokwenza kwiholo kunye nasemoyeni, into ephambili kukugcina izinga lokunyuswa kwenkohlakalo.
Ukunxibelelana
Qalisa uqeqesho nge-easy-minute ye-5-minute kunye neendlela zokulula ezifunekayo. Oku akuyikukusindisa kuphela kukulimala, kodwa kukukusindisa kwii-calories ezingama-40-120. I-Hindquarters: Inyawo elinye kwisithende, inzwane ukuya kuyo, izandla phezu kwegama lomnye umlenze, ukuthambekela kancinci komzimba phambili. Ngaphambili kwethanga: Yima emlenzeni omnye. Ukuba kunzima ukugcina ukulinganisela, unamathele ngesandla esinye ukugxininisa. Umlenze owodwa ugobile emadolweni kwaye unxeba emva komva, ngesandla sakho, ubambe ngedolo. Ingaphakathi lomlenze: Lunge eceleni komnye wemilenze, izandla phezu komculo womlenze ogobileyo, umlenze wesibili uqonde. Umzimba uphelelwe phambili. Imisipha yangemuva: Thatha izandla zakho phambili, uguqe. Khuphula ingalo enye kwaye ugobe kancane ngaphesheya. Phinda ngenye indlela.
Ubungakanani
Ukuyilungisa, sebenzisa Isilinganiso Sokulinganisela Umthwalo (IOL). Ewe, inkqubo yendalo yonke ayikho, kubalulekile ukuzihlola ngokuzimeleyo indlela okhethwe ngayo itempo. Emva kwakho konke, isantya somntu esingu-6 km / h siya kubonakala sisantya se-konnail, kwaye umntu ode kule ndawo uya kuba sele ephefumula. Xa ufuna ukufaka umthwalo, ukwandisa isivinini, ukunyuka kwe-simulator okanye ukuxhatshazwa. Ukuba wenza kwisitrato, wongeza ijubane okanye ukusuka kwindlela efanelekileyo, uye kwindawo enqabileyo (iinduli, iintlambo). Akukho mhlaba ololo hlobo - yenza amanyathelo.
Ukusetyenziswa kwekhalori
Njengomthetho, iimimulator zilungisa, kodwa ngokuqhelekileyo eli nani liphezulu ngaphezu kwexabiso langempela. Asisoloko sifake ngokuchanekileyo idatha yethu phambi koqeqesho, kwaye abavoli abahlali besebenza ngokuthe ngqo. Kungcono uthole i-MOE (ukubeka esweni intlawulo yenhliziyo).