Cardio kuchita masewera kunyumba

Cardio ndi masewera omwe mumaphunzitsa mtima wa kupirira (mapulogalamu), mapapo ndikuwonjezera kupirira kwa thupi lonse. Pa nthawi yomweyi maphunziro a cardio ndizofunikira pa pulogalamu iliyonse yolemetsa, chifukwa ndi nthawi yomwe glycogen (mawonekedwe osungirako mphamvu) amatenthedwa, ndipo pokhapokha mutatha nthawi yomwe ingakhale ikukamba za mafuta oyaka.

Kutsegula mtima kungatanthauze masewera olimbitsa thupi: kuthamanga, kusambira, kuthamanga, njinga ndi kuchita masewera olimbitsa thupi. Ngati mulibe mwayi wochita masewera olimbitsa thupi pa oyimilira, kapena kupita ku magawo a masewera, tidzakuthandizani kusankha chisokonezo choyenera kunyumba.

Kuwerengera

Kuti ukhale wophunzitsidwa bwino, nthawi ya maphunziro a cardio iyenera kukhala yochepera mphindi 20-30 (panthawiyi, glycogen yatenthedwa), ndipo - mpaka ola limodzi. Tiyenera kuwerengera, chifukwa ndi chiwerengero cha mtima, maphunziro amapindula.

Pofuna kutaya thupi ndi kutentha mafuta, mapulaneti anu pa cardio kunyumba ayenera kukhala ofanana ndi 60 peresenti yapamwamba. Ndipo kuonjezera chipiriro cha mtima ndi mapapo - 70-80%.

Kodi mungayese bwanji kuchuluka kwa mtima?

Kwa amuna: zaka 220

Kwa akazi: 214 - zaka

Komabe, kwa oyamba kumene, malire awa ayenera kukhala otsika ndipo panthawi ya cardio kuphunzitsa mapiritsi apamwamba omwe timagawanika ndi 1.5.

Cardio kunyumba

Kujambula pa cardio panyumba mungathe, kugula choyimira, ndikuchita popanda izo. Kuchita bwino kwa maphunziro a cardio kudzakhala aerobics, tai-bo , kuvina, makalasi pa nsanja ya sitepe. Lamulo lokha ndiloti maphunziro anu ayenera kuyamba ndi kutentha, komwe kumakhala ndi mphamvu zozizira, pambuyo pake muyenera kutambasula. Mungathe kuthamanga pamalo pomwepo (koma simungathe kuzichita kwa mphindi 20) kapena muthamangire chingwe, ndibwino kuti muphunzitse mpweya wabwino.

Maphunziro m'mawa

Simungapereke m'mawa kwambiri nkhawa kwambiri pamtima, chifukwa amafunikanso nthawi kuti adzuke. Komabe, izi sizikutanthauza kuti maphunziro a cardio m'mawa ndi owopsa. M'malo mwake, maminiti 20-30 mmawa ndi othandiza kwambiri kuposa ntchito ina iliyonse, amawotcha mafuta, popeza glycogen yonse yayamba kale kugona.

Nthawi zambiri maphunziro

Poyambirira, mudzakhala ndi masewera 3-4 pa sabata. Kubwezeretsa ndi kukula kwa minofu imakhalanso ndi nthawi, izi ndi, pafupifupi, tsiku limodzi. Musagwiritse ntchito maola oposa panthawi, kuphunzitsidwa kwa nthawi yaitali (maola 3-4) kumakhudza kwambiri thupi, motero thupi la njala liyamba kutulutsa mapuloteni kuchokera ku minofu.