Atsikana ambiri, akufuna kulemera, kugula matikiti a nyengo ku masewera olimbitsa thupi. Komabe, pali njira zothandiza kwambiri komanso zotsika mtengo - mwachitsanzo, kupereka thupi katundu wa cardio. Mtundu woterewu umapangitsa kuti mapapu ndi mtima wonse zikhale bwino komanso zimakhala zosavuta kuzibwereza. Zonsezi zimakhala ndi zotsatira zabwino kwambiri - kugawidwa mwamsanga ndi kuthandizira kwa minofu ya mafuta, motero, kulemera kwake. Kuchita masewera olimbitsa thupi mumapeza katundu, ndipo cholinga chake ndi kulimbikitsa ndi kukhala ndi minofu. Ziyenera kumveka kuti minofu ndi mafuta - zinthu ndi zosiyana kwambiri komanso kulimbitsa minofu sikungathandize kuti mafuta asakhalepo.
Cardio amagwiritsa ntchito mafuta oyaka
Kuwonjezera pa kutaya mwamphamvu, zomwe zimatsimikiziridwa ndi ma cardio-opaleshoni (osachepera 30-40 mphindi 3-4 pa sabata), palinso ubwino wambiri womwe udzakupatsani maphunziro amenewa. Zina mwa izo mungathe kulemba:
- kulimbikitsa mapapo ndi kuwonjezeka kwa mphamvu zake;
- mphamvu zowonjezereka ndi chipiriro;
- kuchepetsa kuthamanga kwa magazi;
- kuwonjezereka kwa thupi;
- kumasulidwa kwa poizoni kuchokera mu thupi;
- normalization ya cholesterol.
Pokhala ndi maphunziro a cardio, mumakhala ndi moyo wathanzi ndipo nthawi zambiri mumakhala ndi thanzi labwino.
Cardio amagwiritsa ntchito kuchepetsa kulemera: mitundu
Pali mitundu yosiyanasiyana ya cardio, yomwe mungasankhe chinthu choyenera kwambiri kwa inu:
- kuthamanga;
- njinga;
- tennis;
- kusambira,
- kulumpha chingwe;
- kukwera masitepe;
- chowombera;
- mawonekedwe a aerobic;
- madzi;
- kuthamanga kwa aerobics, ndi zina zotero.
Mndandanda mulizomwe mungathe kugula kulembera ku kampu yolimbitsa thupi - mwachitsanzo, kusambira, tennis kapena aqua aerobics ndi zomwe sizifuna ndalama ndipo zimapezeka kwa aliyense - kuthamanga, masitepe, kuwongolera chingwe .
Cardio amachita kunyumba
Ngakhale n'zosavuta kuwona, zambiri za cardio zomwe zimachitika kunyumba zimakhala zovuta kwambiri. Pambuyo pake, ambiri a ife panyumba mulibe dziwe, palibe cholembera, palibe masewera olimbitsa thupi, palibe steppe.
Zovuta zovuta kugwiritsira ntchito zojambula pamtima zowononga pakhomo zimatha kutchulidwa ndi chidaliro cha chingwe wamba. Simulator yosavuta imakuthandizani kuti mugwiritse ntchito bwino magulu ambiri a minofu yomwe ilipo, yomwe imakhudza thupi. Ngati mukuyang'ana masewero olimbitsa thupi a pamtima pamimba, miyendo kapena manja - izi ndizosankha!
Kodi simukukhulupirira kuti zingwe zophweka zingakuthandizeni kuchotsa mapaundi owonjezera? Mwachabe! Yesani popanda maphunziro oyambirira kudumpha kwa mphindi zisanu ndi ziwiri, ndipo mudzazindikira kuti chipangizo chophwekachi chimapereka katundu wovuta kwambiri. Poonetsetsa kuti chingwechi chimakupindulitsani, musaiwale malamulo osavuta:
- Musanayambe gawolo, onetsetsani kuti mukuchita zochepetsera zosavuta - phulani ziwalo, kumtunda, kutsetsereka. Ndikofunika kutentha minofu patsogolo pa chingwe, mwinamwake iwo akhoza kukhumudwa.
- Musayese mwamsanga kupanga zolemba za Olimpiki. Poyamba, dumpha mphindi zingapo, kenako yendani malo ena kwa mphindi ziwiri ndikupitiriza kuphunzira. Choyamba, muyenera kudumpha mphindi khumi ndi mphambu zisanu ndi mphambu zisanu ndi zisanu ndi ziwiri ndi mphindi. Panthawiyi, pang'onopang'ono kuwonjezera maminiti awiri, m'pofunika kubweretsa mphindi 30-40.
- Maphunziro ayenera kukhala ozolowereka - katatu pa sabata, mwinamwake zotsatira zidzakhala zochepa.
- Pamapeto pake, yesetsani kutambasula, ndikudziwitseni ngakhale kuchokera ku sukulu za sukulu mu maphunziro a thupi.
Zimachokera ku cardiovagings nthawi zonse kuti mafuta otentha kwambiri komanso othandiza kwambiri amachitika. Ndipo kuti lipititse patsogolo zotsatirazi, mungathe kulimbikitsa kuphatikiza maphunziro ndi kusintha kwa zakudya zabwino.