Maphunziro a Cardio panyumba ndi njira yabwino kwambiri yochepetsera thupi, kukulitsa chipiriro, kulimbitsa minofu, kupititsa patsogolo thupi ndi zonsezi - mfulu! Chinthu chokondweretsa kwambiri ndi chakuti kuphunzitsidwa kwa cardio sikofunika kugula zimbudzi zamtengo wapatali ndi zipangizo zina. Ndizotheka kuchita ndi njira zopangidwira zomwe simunaganize kuti muzigwiritsa ntchito bwino.
Cardio amachita kunyumba
Cardio amachitira kunyumba amakhala okongola osati kokha mwachangu, komanso chifukwa ali osiyana kwambiri. Mukhoza kupatsa thupi lanu katundu wofunikira, osatopa ndi zosangalatsa komanso zosangalatsa!
Kotero, nyumba ya cardio ikhoza kuphatikizapo zinthu zotsatirazi:
- kuthamanga masitepe (chitani osachepera mphindi 10, pita bwino pa elevator);
- kulumphira kutsogolo kwa miyendo iwiri, kuyesa kugonjetsa mtunda wautali (osachepera mphindi 5-7 mzere ndi nthawi zonse - muzitsulo);
- kumathamanga pamalo okwera pamwamba (kumapeto kwa mphindi khumi);
- khalani patsogolo pamtunda. Sinthani miyendo yanu kudumphira. Bwerezani osachepera mphindi zisanu.
Zokambirana za cardio ziyenera kuchitika paulendo wovuta, chifukwa chofunika kwambiri - kutulutsa mpweya wabwino m'mapapo, kulimbitsa mtima wamtima ndi mafuta oyaka.
Yotsutsa cardio
Maphunziro abwino kwambiri a cardio yolepheretsa kulemera kwake, ndithudi, amaphunzitsidwa nthawi. Chofunika kwambiri ndikuti mumachokera ku mtundu wina wa cardio-load kwa wina, pomwe simunasiye nthawi iliyonse yopuma.
Maphunziro osiyanasiyana a cardio:
- Poyambira, mofulumira, tambani maminiti awiri kupyola chingwe, osati pamapazi awiri, ndikudumpha pamlendo uliwonse pang'onopang'ono.
- Pangani maulendo kumbali, pomwe mukuyesera kuchita mwamsanga. Komanso mkati mwa mphindi ziwiri.
- Chitani izi kudumpha kumbuyo, ndikukankhira kumodzi kapena mwendo wina. Bwerezani maulendo 12.
- Apanso, tambani kupyola chingwe kwa mphindi ziwiri panthawi yofulumira.
- Chitani masewero ofotokozedwa pamwambapa ndi kusintha miyendo mukudumpha kwa mphindi ziwiri.
- Imirirani molunjika, manja anu ali pamaseĊµera. Mukamatumphira, tambani miyendo yanu ku mapewa anu, tambani manja anu kumbali. Wina adzalumphira kumbuyo pomwepo. Bwerezaninso maulendo 20.
- Bwelinso tambani kupyola chingwe kwa mphindi ziwiri mofulumira.
Nyimbo yokondwa, yokondwa idzakuthandizani kuti musasocheke. Ngati mubwereza maphunzirowa katatu pa sabata, mudzawona kuti mwataya thupi mu masiku 15-20!