Cardio kunyumba. Mtengo wa zimachitika pa cardio

The njira yabwino kwambiri kuthetsa kunenepa - ndi cardio. Koma, mwatsoka, osati aliyense ali ndi mwayi kupita kumalo ochitira masewera a. Nthawi zina kugwirizana ndi ntchito, kapena remoteness ya malo okhala. Komabe, izi si vuto, kupeza ora la nthawi mfulu - ndipo inu mukhoza ntchito pakhomo pamalo awo bwino kwa inu.

Kotero kudzakhala bwino, aliyense inu sadzachita manyazi, palibe m'modzi adzawona zimalepheretsa ndi inu kwathunthu azimvetsera kokoka, ndiyeno n'kutsatira madzi osamba. Choncho cardio kunyumba - yabwino yothetsera anthu amakono kwambiri.

zinthu kuvomerezedwa

Kuti iyende mofulumira, muyenera kutsatira angapo malamulo. Pa masewero olimbitsa nazo pali nthawi alangizi amene Ifotokozanso mmene ndi chochita, ndipo nthawi iliyonse iwo kupereka malangizo zambiri pa nkhani iliyonse. Komabe, nyumba bwino, mlangizi anu, samalani zinthu zotsatirazi. zofunika kwambiri pamene cardio zimachitika. Musanayambe, muyenera kuwerengera malire a kugunda kwa mtima (hereinafter HR). Kuchita izi, ntchito njira: ochokera 220 kuchotsera msinkhu wake, ndi nambala chifukwa, kuchulukitsa ndi 0,65. Izi mtengo pafupifupi, kumtunda ndi m'munsi malire a +/- 15 kumenyedwa. Kumene, kusunga mbiri yosatha ya kugunda kwa mtima kunyumba ndi mabvuto, m'pofunika kuganizira kugula mtengo mtima polojekiti. Ulamuliro izi zikugwirizana ndi nthawi ya maphunziro, pafupifupi, iwo ayenera kwa mphindi zosachepera 30-40, kuyambira okha oyambirira theka la ola pambuyo kuyambira yogwira lipolysis, ndi pamaso kuti amadya mphamvu ndi zinthu zina. Mpumulo pakati Zochita akhale masekondi zosaposa 30, mwinamwake mtima adzachira mayendedwe ake, ndipo zotsatira sadzapezekapo. Kupuma kwambiri ndi rhythmically, izo m'pofunika kuchita mpweya mu mphuno zake. Patsogolo maphunziro bwino ndi ola limodzi ndi theka, ndi mphamvu cardio kwa kuwonda ayenera kukhala anzeru, koma chopatsa thanzi kwambiri.

Kufotokozera zokambirana

Ndi manambala oyambirira "cardio" cholengedwa wa mtima kapena mitsempha ya magazi wonse. Choncho wathu, masewero, poyamba pa zonse, ZOCHITA umalimbana kupitiriza kugwira bwino ntchito ndi kusintha kwa dongosolo yokha. Komanso cardio maphunziro kunyumba kudzakuthandizani kuonda, ndicho kuchepetsa thupi mafuta. Ichi ndi chifukwa chachikulu, kuphunzitsa mphamvu ochitira masewera a. Ngakhale mwachindunji matayala kapena mkombero njanji - ndi njira yabwino kuphunzitsa mtima ndi kuponyera angapo pogwiritsa owonjezera. Komabe, tiona yekha Zochita amene angachichite munthu aliyense kunyumba. The njira odziwika bwino kwambiri ndi kudabwitsa, pamene Zochita zonse zimagwiridwa pa liwiro lalitali, khama wapangidwa yomweyo. Otsatira anapereka maofesi awiri. Yoyenera cardio maphunziro ayenera zigwirizana kubwereza osachepera 15 iliyonse.

Zovuta ndi loyamba

Amakhala zokambirana atatu muyezo: Kankhani akuluakulu, kulumpha ndi kumamyata amasiya - kusiya kunama. Komabe, yesani kuchita iwo mwamsanga, ndipo ambiri Chofunika - molondola.

1. The poyamba Kankhani akuluakulu. Tengani yomwenso atagona malo, miyendo ndipo mikono pa malo omwewo monga mukhale omasuka. Chinthu chachikulu - onetsetsani kuti nsana wanu ndi miyendo ndi limagwirizana. Kenako, mpukutu pansi pansi, kukhudza nkhope yake, ndiye musati kukankha kotero kuti kanjedza ndi pang'ono kuchoka pansi, abwino ndi kuchita ndi thonje. Pambuyo mosamala inu dziko, samalani, mwinamwake inu mukhoza anagunda chibwano kapena mphuno. Poyamba, womberani angathe kuchitidwa pa mawondo.
2. Khala pansi, kukoka mafupa a chiuno chammbuyo, tileke kwathunthu kuika pansi. Kukankhira kumapazi anu ndi kulumpha (mukhoza pa nthawi imeneyi tiyerekeze kuti ndinu chule, maganizo abwino - chinsinsi bwino). Chabwino, ngati inu muli nawo mwayi kudzithandiza yekha ndi manja ake. Komabe, kuchita cardio kunyumba kungakhale kovuta chifukwa zofooka danga. Samalani kugunda.
3. 
   Kuyambira kuimirira squat pansi, kusunga zidendene pansi, ikani manja anu pansi. Kutsamira pang'ono patsogolo, kusuntha thupi pa manja anu, mokoma zophukiranso ndi kutenga miyendo molunjika. Kenako abwereza ndondomeko, koma kuti iwowo.

Zovuta ndi lachiwiri

Apa, Zochita zonse pang'ono kumva, choncho nthawi yoyamba mukhoza akunjate pamwamba zovuta.

1. Akuthamanga pa malopo n'zosavuta, koma osati pamalo a otsika chiyambi. Amayesera kuti athawe ku njira iyi, adatsamira pa manja.
2. Yemweyo Kankhani akuluakulu, koma zovuta kwambiri. Chonde kusiya chigonere, ndiye kuyamba alternately mbamuikha mwendo bondo m'zigongono. Katundu pazipita adzakhala anafika, ngati pa nthawi yomweyo ndi phazi kuchokera pansi pa dzanja zosiyana. Taganizirani ngati ndinu climber ndi kukwera otsetsereka phompho.
3. Otsiriza mu zovuta izi amachita ndi lomwe anapanga siteji kunama, koma pa elbows lapansi. Ndi kukhala ndi malo amenewa, kukankha thupi lako, ndipo kenako nkubwerera ku pachithandara pachiyambi.

imeneyi cardio

mtundu wa maphunziro ndi zothandiza kwambiri, ntchito kungakhale kwa 6 zina kufulumizitsa wotentha mafuta. Mfundo yofunika kusintha mayendedwe, mwachitsanzo, kuyenda kuwala kwa sprinting. Inde, njira yabwino kuyesa dongosolo chotero - ndi matayala, koma mungayesere ndi ntchito yosavuta. Kuti tichite zimenezi, akwere nakhale akuluakulu ndi akuthamanga malo. Njira masekondi 8-10 pang'onopang'ono, wapakatikati ndi mofulumira mlingo. Ngati muli ndi chingwe, ichi chinthu chopambana kuposa ena kudzakuthandizani kumva zotsatira za imeneyi cardio.

Kuphatikiza katundu mphamvu

Ngati cholinga chanu si kuchotsa wosakondedwayo Zhirkov, komanso minofu kumangitsa, ndiye n'zotheka kuphatikiza cardio kuphunzitsa mphamvu. Komabe, tisaiwale kuti ndi bwino kuchita izo pa masiku osiyanasiyana, kapena inu alibe mphamvu kuchita chilichonse. Nthawi zina zimachitika chifukwa palibe nthawi, ndiye malangizo amenewa. Nthawi zonse muyenera kuyamba ndi ofunda mmwamba, pite ku Zochita ndi dumbbells kapena pa magulu osiyana a minofu, ndiyeno kokha kumapita onse, kuchita cardio. Nyumba si nthawi zonse kupeza dumbbell kapena zina zamasewera nkhokwe, choncho ndi bwino kubwerera kumalo ochitira masewera a.

zakudya

Mbali yofunika masewera kuti kuonda ndi kuchuluka kwa mphamvu kudyedwa. Palibe sizikuchita mimba modzaza, koma kudya sikofunika. ola limodzi pamaso kulimbitsa thupi ndi kudya chinachake munali chakudya zovuta. Kungakhale dzinthu, zipatso kapena saladi masamba. Chakudya pambuyo cardio kwa kuwonda ayenera kukhala ndi mapuloteni, kapena zimasiya kugwira minofu. Komabe, musadye ora chimodzi, kupanga ntchito thupi pa nkhokwe malo mafuta. Ndipo pambuyo nthawi imeneyi kudya chinachake mkulu mu zopatsa mphamvu, koma wolemera mu mapuloteni, monga tchizi, mazira yophika kapena chifuwa.

Muziona thanzi

Musaiwale kuti inu anaganiza zongokhala cardio kunyumba kuti mutilate yekha, ndi chifukwa china. Choncho yesetsani kuti overdo izo ndipo penyani chikhalidwe chanu. Ventilate chipinda isanayambe kapena itatha sukulu. Yambani ndi malo womasuka kwa inu, ndiyeno kumumanganso pang'onopang'ono. Ngati muli ndi matenda a mtima, kaye ndi dokotala. Kukhala akhama ndi musaphonye kulimbitsa thupi lanu.