Chinthu chachikulu mu pulojekitiyi ndikuteteza kuyendetsa kwanu panthawi ya zochitika zosiyanasiyana. Phunzitsani mtima wanu ndipo musadziwe kuti nthawi zambiri zimamenya bwanji - zimakhala ngati mukuyenera kuphunzitsa zolemera, osadziŵa zomwe mumagwira ntchito komanso kuchuluka kwa zobwereza zomwe mumachita. Kodi mungatani kuti mukhale ndi pulogalamu yochiritsira matenda a cardio komanso zomwe mukufunikira pazimenezi?
Tidzafotokozera chifukwa chake, pulogalamuyi, yomwe imaphatikizapo maphunziro ndi zochitika muholo komanso pamsewu, kukulitsa chipiriro, mtima wanu umamenya kwambiri, ndipo mumatentha makilogalamu ambiri masabata asanu ndi atatu otsatirawa. Mtolo umene ukuphunzitsidwa pamsewu uli waukulu kuposa nyumbayo, chifukwa muli ndi kutentha kosiyanasiyana, muyenera kuthana ndi mphepo, muthamangidwe m'madera ovuta. Koma makalasi muholo ndi ofunikira, chifukwa kumeneko mukhoza kuyang'anira magawo a maphunzirowo. Ndi bwino kuti makalasi muholo ndi pamsewu ali ofanana. Ngati mutakwera njinga, muholo, chitani pa njinga yochita masewera olimbitsa thupi. Ndipo ngati muyenda mumsewu, muholoyi perekani choyamba pa treadmill.
Muli ndi mitundu iwiri yophunzitsira: kupirira ndi nthawi. Mwa kukulitsa kupirira, mudzatha kuchita masewera olimbitsa thupi nthawi yaitali. Ndipo nthawi yophunzitsira, pamene nthawi yosakanikirana ndi yopambana, imalimbitsa mtima ndikukulolani kutentha makilogalamu ambiri. Pazigawo zonsezi, machitidwe awa adzakuthandizani kupeza mawonekedwe abwino. Chifukwa cha pulogalamu yathu yapadera, yokonzedwa kwa masabata asanu ndi atatu, mudzakulitsa ndi kulimbitsa, ndikusinthasintha, ndi kupirira. Zonsezi zidzakupatsani mpata woti mutha kulira chilimwe!
Pulogalamuyo
Sankhani mlingo wanu wokonzekera. Wakhala mukugwira ntchito ya cardio kwa miyezi yosachepera itatu. Masabata 2-4 oyambirira, yesetsani kuchita masewera olimbitsa thupi, ndikuphatikizani mu maphunziro anu panthawi yamaphunziro. Avereji. Wakhala mukugwira ntchito ya cardio katatu pamlungu kwa miyezi itatu. Nthawi zonse muyambe kuphunzitsa ndi mphindi zisanu zotentha ndi kutsika. Chitani chimodzimodzi kumapeto kwa ntchito yopangira thupi kuti mtima ukhale pansi. Mpweya wanu uyenera kukhala wopitiliza muyeso wonse. Mwachitsanzo, pa njinga yamoto, pitirizani kuthamanga kumene mtima uli wofanana ndi pamene mukukwera njinga pamsewu. Ngati muli ndi gawo loyamba lokonzekera, milungu iwiri iliyonse mukhoza kuonjezera mwamphamvu kapena nthawi yokwanira yopangira masewera olimbitsa thupi ndi 5%. Komabe, musawonjezere onse awiri.
MCHP - chiwerengero chachikulu cha mapulaneti. Kuti muwerenge PPP yanu, chotsani msinkhu wanu kuchokera ku 220. Ndipo kuti mudziwe kuchuluka kwa ntchito zomwe zimachitika pa zochitikazo, pitirizani chiwerengerocho ndi chiwerengero cha katundu amene amasonyezedwa pa msinkhu wanu wokonzekera. Mwachitsanzo, ngati muli ndi zaka 30 ndipo mutha kukonzekera, pitirizani 190 (220-30) ndi 60% ndipo mupeze 114 - izi ndizomwe mukuchita kuti mupirire. Choncho, kuthamanga kwanu kwa mphindi 30 kumapangidwe kumafunika 114 kugunda pa mphindi. Kuti muzindikire mapulitsi anu enieni panthawi yophunzitsira, muwerenge chiwerengero cha mtima kumenyedwa mumasekondi khumi ndi kuchulukitsa ndi 6. Mwachitsanzo, ngati munawerengera zipolowe khumi ndi mphambu zisanu ndi mphambu imodzi, mtima wanu umagunda 90 pa miniti. Kotero, simukugwira ntchito mwamphamvu.
Pa kuyitana kwa mtima
Kuti muphunzire zotsatira zabwino, muyenera kufufuza momwe mukugwirira ntchito yonseyo. "Bwanji?" Inu mukufunsa. Chifukwa chiwerengero cha mtima chimagwirizana kwambiri ndi mphamvu, choncho, kupambana kwa maphunziro. Mwachidule, podziwa kuti mumayenda pamaphunziro, mukhoza kudziwa zomwe zimachitika thupi lanu. Mwachitsanzo, zikuwoneka kuti mutathamanga mofulumira 15 km / h mumatentha mafuta, pamene kutentha kumanena kuti mukulimbitsa minofu. M'pofunika kudziwa kuti pa 60-70% ya MCH timatentha kwambiri mafuta, ndipo pa 70-80% zimalimbikitsa kulimbitsa ndi kukula kwa minofu. Mamita otentha amatithandiza kuthamanga mofulumira komanso molondola. Masiku ano oyang'anira magetsi ambiri samangoganizira za kuthamanga kwa mtima, komanso amakhala ndi ntchito zowonjezereka: chizindikiro chowonekera chomwe chimayambitsa pamene kutentha sikukugwirizana ndi kuika kwa thupi, komanso ola, chiwerengero cha chiwerengero ndi stopwatch. Pafupifupi zipangizo zonse ziri zoyenera kuchita zosiyanasiyana, kuphatikizapo kusewera pamsana, chifukwa zonse sizikuthetsa madzi.
Mitundu yabwino kwambiri
1. Polar Tempo - njira yabwino kwambiri yowona mtima kwa Oyamba. Gawo la Daily Quota liwonetsa ngati mwachita masewera olimbitsa mphindi 30 lero (kugwiritsa ntchito nthawi yomwe imakhala nthawi yopuma). Mtengo ndi $ 95.
2. Wophunzitsi wa Pola, yemwe ali ndi ntchito yapadera, akhoza kuthandizira mafanizidwe a maphunziro, chifukwa mungathe kupeza nthawi yochuluka yomwe mumagwiritsira ntchito "gawo labwino kwambiri" (kumapeto kwa maphunziro nthawi yake ikuwonetsedwa). Mtengo ndi $ 242.
3. Polar Potrainer XT ndi yoyenera kwa onse oyamba kumene ndi akatswiri a masewera. Amayang'anitsitsa kuthamanga kwanu ndi kufulumira pamaphunziro. Chitsanzochi chidzayendera kwa iwo omwe amapita kuthamanga osati m'mawa, koma madzulo, chifukwa kuyang'ana kwa kuyima kwa mtima kumayang'ana mumdima. Mtengo ndi $ 217.
4. Polar m21 imadziwitsa okha kufunika kwa ntchito, komanso chiwerengero cha zakudya zomwe zimadya. Chipangizo chokondweretsa Kukumbutsa Zochitika Pambuyo pa masiku atatu osadziŵa kukukumbutsani zochitikazo ndi chizindikiro cha phokoso. Mtengo ndi $ 178.
5. Polar m51 imakuika muzithunzi zolimba. Zidzasonyeza kuchepa kwa mtima kwa inu, komwe maphunziro sungamvetsetse. Kuonjezera apo, nthawi iliyonse pamaphunziro, amayesa kuchuluka kwa maphunziro anu (pogwiritsa ntchito mwapadera poyeza momwe thupi lanu likuyendera). Mtengo ndi $ 199.