Maphunziro a Cardio

Maphunziro angathe kugawa m'magulu awiri: mphamvu ndi maphunziro a cardio. Ngati choyamba chikufuna kulimbitsa minofu, kuwonjezera mphamvu zawo, kenako katundu wa cardio amalimbitsa kwambiri mtima wamtima ndikukhala ndi chipiriro.

Cardio ndi kuphunzitsa kulemera

Ambiri amadzifunsa kuti ndi bwino kuchita cardio: asanayambe kuphunzitsidwa. Ochita masewera olimbitsa thupi amalimbikitsa kuchita cardio pambuyo pa maphunziro. Popeza palibe glycogen yomwe ili kale mu minofu, thupi limatenga mphamvu kuchokera ku minofu ya adipose. Mafuta aakulu kwambiri amawotcha kuyambira maminiti 20, choncho maphunziro a cardio ayenera kukhala osachepera mphindi 20-30. Kwa iwo amene akufuna kulemera thupi mwamphamvu ndi kuchepetsa mafuta a cardio, ndibwino kuti tichite izo mopanda kanthu, pafupifupi 40-50 mphindi.

Mafuta abwino kwambiri akuwotcha, muyenera kuyang'anitsitsa galimoto yanu. Izi ziyenera kukhala 60-70% za kuchuluka kwanu kwa mtima, zomwe zikuwerengedwa ndi chiwerengero 220 kusiyana ndi msinkhu wanu, pamene 220 ndipamwamba mtengo wololedwa kwa munthu. Mwachitsanzo:

220 - 26 = 194

194 * 0.7 = 135.8 - malire apamwamba a kondomu.

194 * 0.6 = 116.4 - malire apansi a kondomu.

Umu ndi momwe mumapezera zotsatira zabwino kuchokera ku katundu wa cardio.

Cardio Ophunzira

Ngati mukuchita masewera olimbitsa thupi nthawi yoyamba, ndiye kuti mwina mungadabwe ndi kusankha ndi kuyesa kupeza galimoto yomwe imakhala yogwira ntchito bwino. Aliyense amapereka katundu pa minofu yosiyanasiyana, koma, monga tanenera kale, ngati cholinga chanu ndi kuchita masewero a cardio kuti muwonongeke, ziribe kanthu kuti simusankha chotani, chinthu chachikulu ndichokuyang'anirani kutuluka kwanu. Monga lamulo, zamakono zamakono zimakhala ndi masensa ofunikira, kotero pazowona mudzawona zizindikiro zonse ndipo mutha kusintha mosavuta katunduyo kuti muyeso wake ukhalebe muyeso woyenera. Njira ina ikhoza kukhalira pamtima, yomwe ndi yovuta kupeza mu sitolo ya masewera. Ndibwino kuti mutha kuyang'anira momwe ntchito yamaphunzitsi imakhalira m'mawa kapena madzulo akukwera kunja kwa nyumba.

Mosiyana ndiyenera kutchula cardio kuthamanga pa simulator kapena pamsewu. Maphunziro oterewa akhoza kuchitika monga momwe akugwiritsira ntchito, ndikusankha kuyenda mofulumira ndikukakamira kumbali yonse, ndikupangira nthawi yomwe ikuyenda. Zotsatira za cardio zomwe zimagwiritsidwa ntchito mosiyana ndizikuthandizani kuti mwamsanga musamangokhalira kupirira, komanso muwonjezere zizindikiro zanu. Kuthamanga kumathamanga (kusinthasintha kwa maulendo omwe mumayenda ndi maulendo apamwamba ndi maulendo omwe mumapuma nawo) ndi maziko a maphunziro a akatswiri ochita masewera, koma mutha kuwaphatikizira mosamala panthawi yanu.

Cardio yojambula njinga imakonda kwambiri mu holo, ambiri ngati iyo kuposa treadmill. Inde, izo zidzawonjezera zosiyana ndi zomwe mukugwira ntchito ndikupereka zotsatira, koma ngati muli ndi mwayi wogula kapena kubwereka njinga, mwina simukufuna kubwerera ku analog yawo mu holo. Kuwonjezera pa kuti chithunzi patsogolo panu chikusintha nthawi zonse, ndipo mukhoza kupita kumalo okongola kwambiri, maulendo oterewa amathera mphamvu zambiri kuposa momwe amachitira. Malowo amasintha nthawi zonse, mbeu zimasinthidwa ndi kuphulika, maenje ndi zina zotchinga ziyenera kugonjetsedwa m'njira zosiyanasiyana, kuti cholinga chanu chochotsa kulemera kwakukulu chifike mofulumira.

Ngati kuphunzitsidwa zolemera sikunayamikiridwe tsiku ndi tsiku, ndipo minofu imafuna mpumulo kuti ikwaniritse zovuta, ndiye katundu wa cardio angakonzedwe tsiku ndi tsiku ndikuwotcha mafuta owonjezera.