Into ephambili kule nkqubo kukulawula i-pulse yakho ngexesha leeseshoni ezahlukeneyo. Qeqesha intliziyo yakho kwaye ungazi ukuba zithatha kaninzi kangakanani - kunjengokufuneka wenze uqeqesho lobunzima, ungayazi ukuba ngumthwalo onjani osebenzayo kwaye ungaphi ukuphindaphinda owenzayo. Indlela yokwenza inkqubo ye-cardio fitness kunye nento efunekayo kule nto?
Siza kuchaza ukuba kutheni, ngenxa yolu hlelo, oluqukethe ukuqeqeshwa kwexesha kunye nokuzilolonga kwiholo kunye nasetratweni, ukuphucula ukunyamezela, intliziyo yakho iya kuba nzima, kwaye utshise iikhalori ezininzi kwiiveki ezisibhozo ezizayo. Umthwalo ngexesha loqeqesho kwisitalato likhulu kunelo holo, ngenxa yokuba usebenza ngamaqondo ahlukeneyo, kufuneka unqobe ukuxhatshazwa komoya, uhambele kwindawo embi. Kodwa iiklasi kwiholo zibaluleka ngokulinganayo, ngenxa yokuba unako ukulawula iiparameters zoqeqesho. Kungcono ukuba iiklasi kwiholo kunye nasezitrato zihlobo olufanayo. Ukuba uya kukhwela ibhayisekile, ehholo, yenze ngebhayisikili. Yaye ukuba uthe wahambahamba esitratweni, ehholo yenza okuphambili kwi-treadmill.
Unentlobo ezimbini zoqeqesho: ukunyamezela kunye nexesha. Ngokuphuhlisa ukunyamezela, uya kukwazi ukusebenzisa ixesha elide naluphi na umzimba. Kwaye ukuqeqeshwa kwexesha, ngexesha lokutshintshana kwexesha eliphakathi kunye nokuphakama okukhulu, qinisa intliziyo kwaye ikuvumela ukuba utshise iikhalori ezininzi. Ngokweziqhelo, ezi zifundo ziya kukunceda ufumane ifomu elihle lomzimba. Siyabulela kwinkqubo yethu ekhethekileyo, eyenzelwe iiveki ezi-8, uya kuphuhlisa kunye namandla, kunye nokuguquguquka, kunye nokunyamezela. Konke oku kunika ithuba lokuchitha ihlobo!
Inkqubo
Misela izinga lakho lokulungiselela. Uye wenza i-cardio workout ngeenyanga ezingaphantsi kwe-3. Iiveki zokuqala ezi-2-4, yenza umsebenzi ngokunyamezela, uze udibanise noqeqesho lwakho lwexesha loqeqesho. Umyinge. Uye wenza i-cardio workout ubuncinane ama-3 ngeveki ubuncinane kwiinyanga ezi-3. Njalo qalisa uqeqesho nge-5-minute ye-warm-up ne-intensity ephantsi. Yenza okufanayo ekupheleni komsebenzi ukuze intliziyo ikhawule. I-pulse yakho kufuneka ibe yinto eqhubekayo kuwo wonke umsebenzi. Ngokomzekelo, kwibhayisikili ehleliweyo, gcina isantya apho izinga lentliziyo lifana nalapho ugibela ibhayisikili esitratweni. Ukuba unesigaba sokuqala okanye esiphakathi sokulungiselela, nganye iveki ezimbini unako ukwandisa ubungakanani okanye ixesha lokuqhuba umsebenzi ngo-5%. Nangona kunjalo, musa ukwandisa zombini.
I-MCHP - izinga eliphezulu lokupasa. Ukubala i-PPP yakho, susa iminyaka yobudala ukusuka ku-220. Yaye ukugqiba ixesha elisebenzayo le-puls for the exercises, wandisa inani lepesenti yomthwalo obonisiwe kwinqanaba lakho lokulungiselela. Ngokomzekelo, ukuba uneminyaka engama-30 ubudala kwaye unamazinga okuqala okulungiselela, phinda u-190 (220-30) ngo-60% uze ufumane i-114-lo ngumpompo osebenzayo wokunyamezela. Ngenxa yoko, ukutshiza kwakho ukuqhuba umzuzu-30 kufuneka ube yi-114 beats ngomzuzu. Ukufumanisa ukupasa kwakho kwangempela ngexesha loqeqesho, bala inani leenhliziyo ezinemizuzwana eyi-10 kwaye uphinde wande ngo-6. Ngokomzekelo, ukuba ubale ama-beats angama-15 ngomzuzu, intliziyo yakho isantya se-90 ngomzuzu. Ngoko, awusebenzi ngokunyanisekileyo.
Kwikhwelo yentliziyo
Ukuze uqeqeshwe iziphumo ezilungileyo, kufuneka uqaphele ukuphawula kwakho kwiseseshoni yonke. "Kutheni?" Ucela. Ngenxa yokuba izinga lentliziyo lihambelana ngokuthe ngqo kwintsebenzo, ngoko ke, ukuphumelela koqeqesho. Ukubeka nje, ukwazi i-pulse yakho ngexesha leeklasi, unokuxelela ukuba kwenzekani emzimbeni wakho. Ngokomzekelo, kubonakala ngathi xa uhamba ngesivinini se-15 km / h utshisa i-fat, ngelixa i-pulse iya kuthetha ukuba uqinisa imisipha. Kubalulekile ukwazi ukuba kwi-60-70% ye-MCh sitshisa ngokugqithiseleyo amanqatha, kwaye kuma-70-80% akhuthaza ukuqiniswa nokukhula kwezihlunu. Iimitha zamitha ziya kusinceda ukukhawuleza nangokuchanekileyo ukulinganisa i-pulse. Uninzi lwabalindi beentshukumo zeenhliziyo zanamhlanje alucacisi nje intlawulo yenhliziyo, kodwa unemisebenzi eyongeziweyo eyongezelelweyo: uphawu oluvakalayo olubangela ukuba i-pulse ingahambelani ne-pulse ye-set, kunye newashi, isibonakaliso senani kunye ne-stopwatch. Phantse zonke iifowuni zifanele zonke iintlobo zemisebenzi, kubandakanywa i-scuba diving, kuba ingenawo onke amanzi.
Iimodeli ezintle
1. I-Polar Tempo - isantya esiphezulu senani labaqalayo. Isici se-Daily quota siza kubonisa ukuba wenze umsebenzi owenziwe ngomzuzu o-30 ulungiselelwe namhlanje (usebenzisa i-timer ebonisa ixesha lokufunda rhoqo ngosuku). Ixabiso liyi $ 95.
2. Umqeqeshi wePolar, onomsebenzi okhethekileyo wokuVala, unokunceda abalandeli bokuqeqeshwa kwexesha, ngokubonga ukuba unokufumana ixesha elingakanani elichitha "kwindawo yokusebenza ngokugqibeleleyo" (ekupheleni koqeqesho ixesha layo liboniswa). Ixabiso li-$ 242.
3. I-Polar Potrainer XT ifanelekile kubaqalayo nabadlali bezemidlalo. Ujonge ukujikeleza kwakho kunye nesantya ngexesha leeklasi. Lo mzekelo uya kubhenela abo abaya kuhamba ngaphandle kokusa, kodwa ngokuhlwa, kuba i-monitor ye-rate rate ye-heart igxotha ebumnyameni. Ixabiso liyi $ 217.
4. I-polar m21 ikhetha ngokuzenzekelayo ubunzima obufunekayo bemisebenzi, kunye nenani leekhalori ezidliwe. Isixhobo sokuzonwabisa Qalisa isikhumbuzo emva kweentsuku ezintathu zokungazi kakuhle kukukhumbuza ngokuzivocavoca ngesignali esisandi. Ixabiso li-$ 178.
5. I-Polar m51 ikubeka kwifom. Kuya kubonisa izinga elincinci lenhliziyo kuwe, apho uqeqesho aluyi kuyenza ingqiqo. Ukongezelela, rhoqo ngamaxesha eeklasi, uvavanya umgangatho woqeqesho lwakho (usebenzisa isilinganiselo esikhethekileyo sokuvavanya umgangatho wempilo). Ixabiso liyi $ 199.