Akatswiri amavomereza kuti cardio yophunzitsira mafuta akuwotcha ndi yoyenera komanso yoyenera kulemera kwake. Mungathe kuchita pakhomo, panthawi yophunzitsidwa mwapadera, ku masewera olimbitsa thupi, komanso ku paki, komanso ngakhale pakhomo la nyumba yamagulu osiyanasiyana.
N'chifukwa chiyani timafunikira maphunziro a cardio?
Chifukwa cha katundu wambiri, n'zotheka kugwira ntchito m'mapapu ndikuwongolera ntchito ya mtima, yomwe imatithandiza kuti tigawanike. Komanso, pambuyo pa maphunzirowa, malinga ndi akatswiri, kwa maola ochuluka pali njira zosiyanasiyana mu thupi lomwe limapangitsa kulemera kwa thupi chifukwa chogawaniza mafuta.
Cardio - ndiyendewera (sprint kapena pamwamba pa masitepe), kuthamanga kake, kutengerapo nthawi yophunzitsa masewera olimbitsa thupi. Chochita chirichonse chimene chimafuna kuti thupi lizipereka 100%, kenaka mpumulo pang'ono ndikubwezeretsanso 100% - iyi ndi cardio.
Kawirikawiri cardio tsiku lililonse imathandiza kuti chiwerengerocho chikhale choyenera, komanso kuti mutaya thupi ndibwino kuti muzichita masabata 30 mpaka 40 3-4 pa sabata.
Nyumba Yotchuka ya Cardio
Cardio yabwino panyumba ikudumpha chingwe. Gwirizanitsani kanthawi: choyamba pitani miniti paulendo wokwiya, kenako yendani miniti. Maphunziro ayenera kutenga 15-20 mphindi.
Cardio idzaonedwa ngati chinthu chilichonse chimene mumachita mofulumira popanda kuleka kuyenda kapena kupuma pang'ono. Pali masewera olimbitsa thupi a Chitchaina omwe amawathandiza kulemera, motengera lamuloli. Mmawa uliwonse zimatengera mphindi 4 zokha kuchita masewera olimbitsa thupi (kwa makina osindikizira, masewera, masewera, etc.): Nthawi makumi asanu ndi awiri kuti muzichita masabata 10 kuti mupumule. Kuphunzitsa kochepa kotereku kumayambitsa kagayidwe kake ndipo kumamenyana bwino mafuta.
Cardio mafuta omwe amawotcha m'holo
Ngati mukufuna kugwiritsira ntchito cardio ku masewera olimbitsa thupi, muli ndi njira zingapo. Mwachitsanzo, gwiritsani ntchito zipangizo zamakono za cardio, zomwe zili ndi pulogalamu yabwino. Kapena kuti apange maphunziro a panthawi: kwa mphindi kuti musapume pamsomodzi aliyense, powaphatikiza mobwerezabwereza. Izi sizili bwino kwambiri masiku amenewo pamene holoyi ikudzaza, koma pamasiku a tsikuli ndi osavuta. Maphunzirowa amatchedwanso "zozungulira". Mwachidziwitso, mutha kudutsa ngakhale 2-3 mzere mzere, ndipo ngati mulibe simulators okwanira muholo, ndiye kuti ziyenera kuchitidwa chimodzimodzi.
Chakudya choyamba ndi cha post cardio
Kwa ora maola awiri chisautso chachikulu chisachitike kuti musadye. Ndi bwino kumwa kapu ya khofi yatsopano, yokonzeka popanda shuga ndi kirimu, mphindi 15 musanayambe kugwira ntchito. Zili ndi mafuta otentha ndipo zimapereka nthawi yaitali "musathamange".
Pambuyo pophunzira, ndibwino kumwa madzi ochuluka, makamaka ntchentche ndipo alibe 1.5 - 2 hours. Njira imeneyi imapanga thupi kuti ligawani mafuta omwe mwakhala nawo kale, osati omwe amabwera ndi chakudya. Ngati mwasankha mphamvuyo, ndiye kuti kubwezeretsa kwa minofu, tsiku lonse ndikuyang'ana pa zakudya zapuloteni - ng'ombe, nkhuku, zakudya za mkaka (wopanda mafuta). Kuthandizira mbali yodyera - osati mchere wokhazikika (kabichi, nkhaka, tomato, letesi, biringanya, zukini).
Kuti cardio ikubweretseni inu zotsatira mwamsanga, kusiya zonunkhira, zonenepa, zokazinga ndi zokhwima. Zogulitsa zonse za mndandandawu zimatsegula metabolism ndikuthandizira kuwonjezeka kwa mafuta, choncho mu dzina la kuchepa kwa msinkhu mofulumira ndikumagwiritsa ntchito moyo popanda iwo. Ndipo ngati simubwerera kwa iwo mtsogolo, izi zidzatsimikizira kusunga zotsatira.