Kuchita opaleshoni ya Cardio kumatanthauza ntchito yaikulu ya mtima ndi mapapo. Ndi chithandizo chake, mukhoza kuwonjezera kagayidwe ka magazi, kuchepetsa magazi m'thupi komanso kuyambitsa kulemera. Cardio amagwiritsa ntchito mafuta oyaka ndi ofunika kuphunzitsidwa muholo ndi kunyumba. Pali malamulo angapo omwe amachititsa kuti ntchitoyi ikhale yogwira mtima. Chikhalidwe chachikulu - nthawi zonse maphunziro, choncho yesetsani kuchita katatu pa sabata. Poyanika, ndibwino kuti muzichita 3-6 pa sabata.
Ma cardiotrains oyaka mafuta kunyumba
Kuti mupeze zotsatira zabwino kuchokera ku maphunziro, ndibwino kuti muchite m'mawa musanadye komanso mutatha mphamvu. Nthawi yokwanira ya cardio ndi mphindi 45. Iyenera kuyamba kuyambira mphindi 15, pang'onopang'ono kuonjezera nthawi yopitirirayi. Ntchito iliyonse iyenera kubwerezedwa m'njira zingapo, kuyambira pa 3 ndi cholinga cha 6, ndikubwereza mobwerezabwereza 15-25.
Zochitika zovuta kwa cardio kwa mafuta oyaka:
- Birpi . Ndi ntchito yopindulitsa kwambiri yomwe imapereka katundu kwa pafupifupi magulu onse a minofu. Choyamba, khalani ndi masewera poika manja anu pansi, ndipo pang'onong'ono, mutenge miyendo yanu mmbuyo ndikutenga malo osasinthasintha. Chitani phukusi , ndipo kenako, tambani miyendo yanu kudumphira ndikuimirira, mutatha kulumpha. Yesetsani kuyendetsa masitepewo mwamsanga mwamsanga.
- Kuthamanga pa malo osasinthasintha . Ntchitoyi, imapereka mafuta abwino kwambiri pamoto, komanso imatulutsa miyendo. Ganizirani bodza, ndikuyika mikono yolunjika pansi pa mapewa anu. Mosiyana, kwezani ku chifuwa, ndiye kumanzere, ndiye bondo lakumanja. Chitani zochitikazo mofulumira.
- Madontho ndi kulumpha . Lunge, kupita patsogolo kwambiri ndikugwedezeka mpaka mchiuno wakutsogolo umalowetsa pansi. Kuchokera pambaliyi, pangani mulu kumtunda momwe mungathere, kuwongolera miyendo. Mukafika, kwerani mawondo pang'ono, ndiyeno, kachiwiri, yesani. Nkofunika kuti panthawi ya kukhazikitsidwa kwa malo amtunduwu amatha kutambasula kwa minofu, komanso pamene akudumphira kunja.
- Kusakanikirana ndi thonje . Matenda a mtima omwe amatenthedwa mafuta ayenera kutumizidwa ku minofu yosiyanasiyana. Kusakaniza kumakulolani kuti mugwire manja anu, komanso amapereka katundu kumbuyo ndi pachifuwa. Gwiritsani ntchito kugona pansi, khalani okwera, kenaka, muthamangire pamwamba, mutapanga thonje mumlengalenga, ndipo mutangofika mukangomangirira.