Kodi makalasi ayenera kukhala ochuluka bwanji, komanso ngati akufunika kuchepetsa kulemera kwake? Pofuna kutaya thupi, maseŵera olimbitsa thupi oposa 200 pa sabata amawerengedwa bwino. Akatswiri a asayansi a ku America asonyeza kuti akazi olemera kwambiri omwe amatsatira ulamuliro umenewu amalephera kulemera kwa thupi lawo. Amene ali ndi zaka zosachepera 150, amataya thupi ndi 5%. Pofuna kuchepetsa kulemera kwa thupi ndi "kutaya" kwachizoloŵezi, ndibwino kuti pakhale maphunziro a cardio 3-4 pa sabata. Ngati simukukonda zipangizo zamtima, pita ku magawo a gulu omwe mukufuna kuwotcha mafuta, osachepera mphindi 40-50. Onjezerani manja ogwira ntchito paulendo wanu: izi zimathandiza kuwonjezera mphamvu yogwiritsira ntchito mphamvu mpaka 20-30%. Ndipo kumbukirani kuti maphunziro ndi zakudya ziyenera kukwaniritsa zolinga zanu ndi zikhalidwe zanu. Funsani ndi wophunzitsa.
Nanga bwanji ngati zokambirana 200 za cardio gymnastics, maseŵera olimbitsa thupi amachitidwa, ndipo kulemera sikusunthira ku malo okafa. Chifukwa chiyani? Ndikofunika kulimbikitsa cardio-treatment pogwiritsa ntchito tempo kapena kukana, komanso kupititsa kuphunzitsira yunifolomu ndi zochitika zamkati. Koma chinthu chachikulu apa sikuti chikhale choposa: ndizosayenera kugwira ntchito zoposa 1-2 pa sabata ndi katundu wolemera, izi zingayambitse kutopa ndipo, motero, zidzakonzeratu mpikisano wanu kwa nthawi yaitali. Sizitha kuchepetsa kuchepetsa kulemera kwachitetezo. Minofu yowonjezera yowonjezereka, mphamvu ya metabolism imayambitsidwa, mafuta amatenthedwa kwambiri. Yang'anirani kudya kwa kalori: ziyenera kukhala zochepa kuposa kumwa. Yambani ndi sitepe yachizolowezi ndipo pang'onopang'ono mufulumire msinkhu, osasintha, ndikusunga njirayi kwa mphindi 25-30. Kenaka pang'onopang'ono muzengereza mpaka mpweya utabwezeretsedwa. Ngati mutapita mumsewu, dziwani kuti dziko loyendetsa anthu oyamba kumene ndi loopsa kwambiri kuposa kuphunzira muholoyi: pamwamba pa dziko lapansi si nthawi zonse ndipo pamakhala chiopsezo chothamangira mwendo, kumakhala ndi zovuta pamtima ndikudumpha kumbuyo.
Kodi simulator ndi iti yothandiza kwambiri: ergometer ya njinga, mapepala othamanga, stepper kapena ellipse? Zimadalira kwambiri kupitirira ndi kupitiliza maphunziro kusiyana ndi simulator. Komabe, pali ena omwe amakulolani kuti mukhale ndi liwiro lalikulu, choncho amakhulupirira kuti ali othandiza. Choncho, pamtunda ndi pamtunda ndizotheka kugwira ntchito mwamphamvu kwambiri, kuposa, mwachitsanzo, pa njinga yochita masewera olimbitsa thupi. Koma kugwira ntchito tsiku ndi tsiku pa simulator yemweyo si lingaliro lopambana. Zosangalatsa komanso zoopsa: mukhoza kuzigonjetsa ndikuvulazidwa. Kusintha mtundu wa ntchito, mudzapewa kutha msinkhu ndipo potero mudzalimbikitsa kugwiritsira ntchito mphamvu. Pendekera simulator (kapena kukwera kumtunda) - kuchuluka kwake ndi kotani? Kodi ndizoopsa kupopera minofu ya ng'ombe? Phokoso la simulator limapangitsa kuti pakhale kulemera kwake, kuwonjezereka kumawonjezeka, motero m'pofunika kugwiritsa ntchito mawonekedwe a mtima kapena mawotchi kuti muyang'ane mosamala. Minofu ya ng'ombe idzakhala yabwino kwambiri ngati mutayamba kuika phazi lanu pamtunda. Kuyenda pansi pa zala zanu sikungakonzedwe. Koma ngati mukumva kupwetekedwa m'matumbo a gastrocnemius, kukoka, kuwamasula pambuyo pa kuphunzitsidwa. Ikani choyimira chidendene patsogolo pa zowonekera (izi zikhoza kukhala khoma kapena chikhalidwe cha makina). Chipilala chiyenera kukhala pamwamba pa khoma. Pang'onopang'ono, yambani kubweretsa phazi lanu lamanja pafupi ndi khoma. Mukamamva kupweteka, khalani pamalo amenewa mpaka kutentha kwa gastrocnemius minofu. Kenaka muweramire mwendo mumondo ndikukoka Achilles. Kotero, mumasula minofu ya ng'ombe.
Kodi mungakonze bwanji mapulani a cardio kunja kwa holo? Kuthamanga, kuyenda, kudumpha zingwe? Kwa oyambirira, sitepe yogwira mtima ikulimbikitsidwa. Ngati mwadziwa izo, mukhoza kupita mosavuta ngati mukufuna. Kudumpha ndi chingwe kumafuna njira zina ndi luso. Mungagwiritse ntchito chingwe kuti muwonjeze mphamvu, kapena mutayenda ndikuyenda. Dulani ndi chingwe chodumpha kwa mphindi 30-40 ndi zovuta kwambiri ngakhale kwa akatswiri. Choyamba, yesani kumaliza maselo atatu pa mphindi. Ngakhale katundu uyu adzakhala oposa oyamba kumene. Ngakhale simukukonzekera kulemera, musayambe kuchita masewera olimbitsa thupi. Iwo ndi ofunikira kuti aphunzitse dongosolo la mtima. Kwa ichi, phunziro limodzi kapena awiri pa sabata kudzakhala kokwanira.
Pulogalamuyo
Kwa oyamba kumene ndi omwe akufuna kusintha kwambiri mawonekedwe awo. Maphunziro: 3-4 nthawi pa sabata kwa mphindi 45. Pambuyo pa kutenthetsa, yambani kuphunzitsidwa kuchokera pamwendo wamba mpaka kumodzi. Kukulitsa manja ndi kuyendetsa kufanana kwa kupuma. Ngati zili choncho - sungani mwamphamvu, ngati zingapunthwitse - pitani kuyeso yowopsya. Mutachira, bwererani ku sitepe yoyenera. Njira iyi ndi zina 3-4 nthawi. Musanayambe phunzirolo, yerekezerani kuyambira kwanu. Pambuyo pophunzira, muyenera kubwezeretsanso ndikuyambanso kutambasula. Maphunziro amaphatikizapo njirayi ndipo, ndithudi, imathandiza kuwonjezera kapena kuchepetsa mphamvu. Ndipo nthawi zingathe kuwonjezeredwa ndi cardio, ndi mphamvu. Ngati mukufuna, chitani nokha, koma ndi wophunzitsa njirayi ingasanduke chisangalalo chenicheni. Kapena, mungathe kuwirirana. Pankhaniyi, muzitha kulamulira nthawi ndi ziwerengero. Ngati mmalo mwa nthawi yochita masewera olimbitsa thupi nthawi yayitali, kodi izi zingakhudzire bwino? Kuti mupitirize kukhala ndi mawonekedwe komanso kuchepetsa kulemera, nthawi yonse imene mumagwira ntchito ndi yofunika. Ndipo kaya zidzakhala zochepa kapena zochepa zochepa zoopsa za cardio ndizosafunikira. Koma ngati cholinga chanu - kukwaniritsa zotsatira za masewera ena (mwachitsanzo, kutenga nawo mbali pa marathon), kuphunzitsa kuli bwino kuti usagwe.
Malingaliro aakulu
Sankhani pulogalamu yosiyana ndi zolinga zanu. Kuti pakhale kukula kwa chipiriro, pulogalamu yoyamba ndi yabwino. Kuti mupeze zotsatira zofulumira, muyenera kugwira ntchito mwakhama, zomwe zikutanthauza kuti pulogalamuyi iyeneranso kusankhidwa kwambiri: yachiwiri pamadzulo. Mukhoza kuchita muholo ndi panja, chinthu chachikulu ndikusunga kayendetsedwe ka kayendetsedwe kake.
Kutambasula
Yambani kuphunzitsa ndi zosavuta mphindi zisanu ndikutentha ndi zovomerezeka machitidwe otambasula. Izi sizidzangokupulumutsani kuvulala, komanso kukupulumutsani kuwonjezerapo makilogalamu 40-120. Kutsekemera: Phazi limodzi pa chidendene, chala chala chokha, manja pa bondo la mwendo wina, chikoka chochepa cha thupi patsogolo. Kutsogolo kwa ntchafu: Imani pa mwendo umodzi. Ngati kuli kovuta kuti mukhale oyenera, mukhoza kumamatira ndi dzanja limodzi kuti mutchuke. Mwendo umodzi umapindika pa bondo ndipo umadumpha kumbuyo, ndi dzanja lako, ugwire ndi chala. Pamwamba pa ntchafu: Lungani pambali pa miyendo, manja pa bondo la mwendo wopindika, mwendo wachiwiri ndi wowongoka. Thupi limaponyedwa patsogolo. Mitundu ya kumbuyo: Bweretsani manja anu patsogolo, bendani. Kwezani dzanja limodzi ndi kuwerama pang'ono pambali. Bwerezani njira ina.
Mphamvu
Kuti muzisinthe, gwiritsani ntchito msinkhu wa Kuwerengera Katundu Waumodzi (IOL). Inde, pulogalamu ya chilengedwe chonse siilipo, nkofunika kudzipenda yekha kuti ndondomeko ya tempo imasankhidwa bwanji. Ndipotu, liwiro la munthu wa 6 km / h lidzawoneka ngati liwiro la nkhono, ndipo wina pamtunda uwu adzakhala atapuma kale. Pamene mukufuna kuwonjezera katundu, yonjezerani liwiro, kuthamanga kwa simulator kapena kukana. Ngati mukuyenda mumsewu, yonjezerani mwamsanga kapena kuchokera njira ina, yendani kumalo otsetsereka (mapiri, mitsinje). Palibe malo otere - yongolerani masitepe.
Kugwiritsa ntchito kalori
Monga lamulo, oyimilira amawongolera, koma nthawi zambiri chiwerengerochi ndi chapamwamba kwambiri kuposa chiyero chenicheni. Sitilemba nthawi zonse deta yathu musanaphunzire, ndipo masensa samagwira ntchito nthawi zonse. Pezani bwino MOE (kuyang'ana mlingo wa mtima).