Ambiri amapitirizabe kugwedeza makinawo, akulota mimba yokongola kwambiri, ndipo samvetsa chifukwa chake samapindula. Chowonadi ndi chakuti vuto lalikulu sikuti palibe minofu ya minofu, koma kuti mimba imakhudza mafuta omwe amabisa minofu kuchokera kwa iwo ozungulira. Dzipani nokha pansi pa phokoso: ngati khola lili ndi masentimita 1,5-2, izi zikusonyeza kuti muyenera kutentha mafuta, ndiyeno muzichita zozizwitsa zamatsenga. Kodi mungachite bwanji zimenezi? Muthandizidwa ndi cardio kuti muwonongeke !
N'chifukwa chiyani maphunziro a cardio ndi othandiza kuti mafuta aziyaka?
Kupweteka kwa mtima kumakhala kosakayikira. Chowonadi n'chakuti nthawi yomwe imakhala yogwira ntchito mwamphamvu yomwe sagwiritsa ntchito mtolo woonjezera, pali mpweya wokwanira wa mapapo ndi maphunziro a mtima, mphamvu ya metabolism imakula komanso mafuta akuwonjezeka. Ndi pulogalamu ya maphunziro a cardio, makamaka - kuphatikizapo zakudya zabwino, nthawi yochepa kwambiri idzabwerera ku thupi lanu mogwirizana. Pambuyo poti mafutawo atha kuchotsedwa, zidzatheka kuti aphunzitse mphamvu ndikupatsa minofu mpumulo.
Ambiri akufuna kudziwa momwe angathere mafuta pamimba kapena m'chiuno. Komabe, mafuta a m'dera lanu sungatheke: mukakhala odzala, mudzakula kwambiri chifukwa cha thupi lanu, ndipo kulemera kwanu kudzachitika. Izi ndizosatheka kuti muchepetse thupi, kapena m'manja. Mutha kuchepetsa kulemera mofanana, mofanana ndi momwe mukukhalira wolemera kwambiri. Komabe, mogwira mtima cardio, mosiyana ndi ena ambiri, amachititsa kuti mafuta aziwotcha, zomwe zikutanthauza kuti mulimonsemo vuto lanu lidzathetsedwa.
Mitundu ya cardio: Sankhani nokha!
Pulogalamu ya cardio yophunzitsa kulemera kwake ingakhale yosiyana kwambiri. Chinthu chofunika ndi chakuti muyenera kuchikonda kwambiri - kotero kuti simungasiyireko theka ndi kukwaniritsa zotsatira. Ndichifukwa chake timapanga zosankha zingapo, zomwe zili zoyenerera monga cardio yolemetsa:
- Kuthamanga (kumathamanga ndi kuthamanga pomwepo, ndi cardio pamtunda, ndi kuthamanga mwachidwi). Ndikofunika kusiyanitsa pakati pa maphunziro a cardio ndi zochita masewera olimbitsa thupi . Gawo lapakati la ola limodzi ndizochita masewera olimbitsa thupi, othandiza, koma osati mochuluka. Kuti muthamangitse ku cardio, muyenera kuika zabwino pa sitimayi, kapena kuthamanga mofulumira kwambiri, nthawi zina kutembenukira ku njira yowonzanso, ndiko kuti, kuthamanga ndikuzabalalitsa, ndikuzengereza. Ndondomeko yoyaka mafuta idzayamba mu mphindi 20, zomwe zikutanthawuza kuti kuyenda kofupika kuposa mphindi 30 kulibe phindu lenileni la mafuta oyaka. Zimakhala bwino kwambiri kuti uchite mmawa pamimba yopanda kanthu kapena kukonzekera cardio pambuyo pa kuphunzitsa mphamvu.
- Bicycle kapena njinga yochita masewera olimbitsa thupi . Njira imodzi yomwe mungagwiritsire ntchito nthawi iliyonse ya chaka. Amakhulupirira kuti katundu wotero ndi abwino kwa iwo omwe ali ndi mtundu wa "peyala", ndipo mavuto aakulu ali m'chiuno ndi matako. Inde, ngati ndinu "apulo" ndipo vuto lanu ndi m'mimba, zotsatira zake sizikhala mofulumira, koma zigwiranso ntchito. Mankhwala a twist amalimbikitsidwanso ndikufulumizitsa, kenako amachepetsa mphindi 30 mpaka 4 pa sabata (chifukwa cha zotsatira zachangu).
- Onetsetsani kayendedwe kabwino, stepper, kuthamanga masitepe . Inde, ndi bwino kupita ku kampu katatu pa sabata kuti mukaphunzitse pazitsulo, izi zidzakupatsani zotsatira zabwino, chifukwa mudzayang'ana mphunzitsi wapamwamba. Ngati palibe nthawi, mukhoza kugula moyimira nyumba kapena kuyendetsa mphindi 15-20 pa masitepe. Kuphatikizanso apo, mungathe kuphunzitsa maphunzilo panyumba pa kanema yophunzitsa, yomwe ili pansipa.
Mwinamwake maphunziro a cardio a m'mawa kwambiri omwe ndi okwera mtengo ndikulumphira chingwe, chifukwa zonse zomwe mukufunikira ndi mphindi 30 ndipo, ndipotu, chingwe. Inde, mutangodumpha theka la ola simungathe, kuyambira ndi kuphunzitsa kwa mphindi zisanu ndi zisanu ndi zisanu ndi zisanu ndi ziwiri. Sinthani njirayi, imvani nyimbo zomveka ndipo nthawi zonse muzivala zovala.