Monga mukudziwira, ndi ntchito ya cardio yomwe imagwiritsidwa ntchito polepheretsa kulemera, ndipo machitidwe amphamvu angapangitse minofu kukhala mpumulo. Kuti tipewe kulemera mwamsanga, tiyeni tione momwe tingagwiritsire ntchito bwino komanso zomwe tikuchitazo zingakhale zogwira mtima kwambiri.
Zolemba za cardio zolemetsa
Choncho, malinga ndi akatswiri, akatswiri ochita masewera olimbitsa thupi a cardio amatha kuthamanga, akukwera njinga kapena kuchita masewera olimbitsa thupi , komanso chingwe chodumphira. Mafuta ambiri mu maminiti 10 akhoza kugwiritsa ntchito ngati muthamuka, koma, mwatsoka, ntchitoyi imapweteketsa kwambiri, choncho ndi bwino kusankha kuthamanga kapena njinga pambuyo pake.
N'kofunikanso kutsata malamulo akuluakulu omanga thupi. Choyamba, phunziro liyenera kuyamba ndi kutentha pang'ono, mwachitsanzo, kuyenda kwa mphindi 5-10, ndipo kachiwiri, ndikofunikira kuti mukhale ndi nthawi yokwanira yogwira kapena kupotoza. Onetsetsani ngati katunduyo ndi wokwanira, motsogoleredwa ndi mfundo yakuti panthawi ya phunziro muyenera kukhala ndi nthawi yovuta kukambirana. Ndipo, pomalizira pake, nkofunikira kupopera maphunziro ndi kuwonjezera, kudzathandiza kumasula minofu. Mwachitsanzo, yatsamira patsogolo, ikani manja anu pansi ndikuweramitsa mawondo anu, khalani pamalo amenewa kwa masekondi 20-30.
Kuchita masewero olimbitsa thupi a cardio kungokhala pamene mukugwira katatu pa sabata kwa mphindi 35-40. Ziribe kanthu ngati mutasankha kuthamanga, kapena mugwiritse ntchito njinga yamagetsi.
Ngati, pazifukwa zina, simukufuna kuchita zinthu izi, mukhoza kusankha masewera (abwino kwambiri masiku ano, pamene akudutsa mofulumira, mwachitsanzo, hip-hop). Mwa njirayi, akatswiri amakhulupirira kuti mukamaphunzira phunziro, sikofunikira kuti musasankhe zochita, koma ndiyomwe mumayendera komanso nthawi yomwe mumaphunzira nthawi.