Zochita Cardio kunyumba. Cardio kwa kuwonda

Ife tonse tikufuna kukhala mu mawonekedwe ndipo ndi ang'ono ndi toned thupi, koma njira zamakono za moyo zambiri salola Finyani mu nthawi komanso ngakhale tingafunike kupanga masewero olimbitsa thupi, osati kutchula kusintha makhalidwe gastronomic. Ndipotu, zilibe kanthu, muli ndi mwayi kupita masewero olimbitsa thupi kapena ayi, mwadongosolo njira zofunika. Palibe zovuta kuchita cardio Zochita kunyumba M'malo mwake, pamalo bwino N'chapafupi kuti asangalale osati kuganiza za mmene mumaonekera. Choncho ngati mwasankha kuti iwo ali wokonzeka kuchita kunyumba, m'pofunika kumvetsa mwatsatanetsatane.

mfundo

Chinthu choyamba kuchita ndicho kudziwa kamodzi kwa nthawi zonse, kodi cardio. Izi koposa zonse, molimba ntchito ndi thupi, umalimbana wotentha mafuta ndi kuchulukitsa kupirira kwa minofu mtima. Njira yabwino kuti zofunika katundu - kumene, kuthamanga pa matayala kapena ngati pa ellipsoid, koma kwa ife tsopano n'kofunika kuganizira Zochita izo popanda zipangizo zina. Mulimonsemo, ngati inu mukuchita izo, ndi aerobic Zochita makamaka chamoyo amathera masitolo glycogen, ndi michere amene anaikira mu minofu. Pambuyo mphamvu yaikulu malo amakhala atatopa, thupi limayamba yocheza malo, ndicho mafuta. M'pofunika kukwaniritsa ngati gwero, ngati cholinga chanu - kuonda.

Kutalika

Kuchita cardio Zochita kunyumba, kumbukirani kuti iwo ndi kwa mphindi zosachepera 20-30, ndi nthawi imeneyo, thupi limagwiritsa ntchito pa kuyaka wathunthu wa glycogen, ndi pamenepo pokha apita mafuta. Mphindi iliyonse wotsatira - ichi ndi mwayi wanu kuchotsa mafuta naye. Koma simuyenera overdo, makamaka ngati inu kuyambira chabe. Pakuti kulimbitsa thupi loyamba Mphindi 40-50 udzakhala wokwanira, kuwonjezera nthawi pamene iwo angafunike. ola theka udzakhala wokwanira kuti anthu aphunzitsidwe. Ngati mukupita kuchita yaitali, inu mungawapange azisiyana ndi chabe Ndinakumana thupi lanu nkhawa kwambiri. Malamulo amenewa ntchito okhawo amene mukufuna kugwiritsa ntchito cardio kuonda ngati mukufuna kuti konzekera pamaso pa kulimbitsa thupi chachikulu, mphindi 15-20 ayenera kokwanira.

A malamulo ochepa ndi nsonga

Chinthu chachikulu kukhudzidwa, awa ndi malo kumene mudzakhala masewera olimbitsa thupi, yesetsani chepetsa ndi nkhani chilichonse mungachite bwino: palibe chandeliers, palibe lockers pakhomo kapena yotundumukira kunja kwa mpanda mawaya. Chitani, kusankha mtundu kuti mungathe
kuchita imeneyi, mukhoza singakwaniritse kulumpha, chifukwa oyandikilana nawo kuchokera pansi kamwana, ndi zina zotero. Usadzipweteka wekha, kodi n'komwe kuchita mapazi anabala kapena masokosi, si abwino olumikizirana mafupa anu, kuwonjezera, inu akhoza kungoyankha kuzembera pa laminate ndi kugwa, nthawi zonse muzivala nsapato. Palibe zolimbikitsa kwa masewera, ngati nyimbo, chabwino rhythmic nyimbo. Muzikonzekera ndi playlist, kuyatsa mokweza, mwetulirani ndi kuyamba kuphunzitsa. Kumbukirani kuti kuchita cardio Zochita kunyumba, muyenera kusangalala, kotero ine zovuta mlungu uliwonse kapena kuwonjezera zinthu zatsopano, kuyesa kulabadira magulu onse minofu.

Kugunda ndi Kugunda

Mphamvu ya cardio zimadalira zimachitika, ndicho, chiwerengero cha heartbeats pa mphindi. Ambiri, ntchito yanu ndi kusunga mlingo wa mtima kuti 60-80% ya pazipita lapansi. Ziwerengero enieni akhoza zopezera ntchito chilinganizo wapadera, ndi variable waukulu umene uli m'badwo wanu. Kwa anthu zaka 20 mpaka 35 ndi mulingo woyenera kulowera ku kumenyedwa 120 mpaka 150 pa mphindi imodzi. Ngati mumachita cardio Zochita kunyumba, ndiye, Choncho, kungakhale koyenera kugula kugunda kwa mtima polojekiti, koma ndalama zambiri ndipo si nthawi zonse zilipo. Kwa mtima zithunzi akhoza kuyesa kuyamba kulankhula, ngati inu si kunja, ndi kupuma ndi linasokonekera, ndiye kuti akuchita kuyenda bwino.

maphunziro maofesi

Mfundo yabwino kuchita Zochita ambiri kuti mukudziwa kale. Zikuphatikizapo anyonyomala, Kankhani akuluakulu, lunges, kuthamanga mu malo, kulumpha. Nkofunika kukumbukira kuti cardio - ndi khama, aliyense njira muyenera kuchita kuti angathe pazipita. Kodi zochepa mpumulo pakati pa waika. Ndi bwino kuphatikiza pang'ono zolimbitsa thupi mu Anatipatsa, ngati njira yabwino kwambiri maphunziro dera mongotsatila njira zonse kukonzekera kuzungulira. cardio Zochita zovuta adzaphatikizapo zosiyanasiyana zolimbitsa thupi, Chofunika, kuti ntchito minofu yonse.

Ndi kudumpha

Ichi ndi chinthu chabwino kuti mungakhale ndi chifukwa cardio monga kugwira njira akhoza kukhala osiyana, kuwonjezera, kusonyeza kwambiri moti paokha. Mwachitsanzo, ngati inu kutenga pake, nyumba si makamaka kuthawa, kotero womberani adzakhala malo. Inu mukhoza kuwonjezera chinthu monga kukodwa atavalanso zoteteza kapena bondo zochotsa. Kumbukirani maphunziro a maphunziro thupi kusukulu, yesani kuchita chilichonse monga kwambiri ngati n'kotheka, musaiwale za manja. Cardio kwa kuwonda Izo ziribe mphamvu ngati inu amakhala kusuntha kwa phazi ndi phazi. Rhythmic nyimbo angakuthandizeni kuyenderana. Jumping angathe kuchitidwa ndi otsika matalikidwe alternating osaya ndiponso squat. Komanso, nthawi zonse kugwirizana chingwe - mphunzitsi yabwino kunyumba, ndipo okha ndi michira ake ambirimbiri. kusintha lina - kulumpha "Mapazi pamodzi, mapazi popanda", kuwonjezera mabang'i pa mutu wake, ndipo maphunziro zidzakhala zosangalatsa kwambiri.

PALI

Izi kwambiri mkulu-mwamphamvu buku la KUKHALA akuluakulu, muyenera kuchita squat mtima ngati nkotheka kenako kulumpha ndi khama, kuthandiza yekha ndi manja ake, ndiye mokoma tidakocheza ndi kubwereza. Yesetsani waika osachepera 3-4 ya reps 10 ndipo inu mukumverera ngati mtima wanu kusinja. Chitani akadali zabwino chifukwa sikutanthauza danga kwambiri. Khalani yekha kuti asakhudze chilichonse ndi manja ake. Izi ndi zopambana cardio kwa kuwonda mu miyendo ndipo matako. Choncho ngati mukufuna kuti zotanuka bulu, ndizo ndendende zimene mukufuna. Mukhoza pang'ono kusokoneza ndi kutsindika ananamiza ntchito minofu m'mimba. Kuti tichite zimenezi, pambuyo kutchire kukakumba ndikafuna kudzithandiza malo kanjedza pansi pamaso panu ndi kudumpha kusuntha miyendo mmbuyo, kubwerera ku kutsindika ndi pansi, kuchita kulumpha mmwamba. Izi ndi njira imodzi, amayesera kuti athawe nthawi osachepera 5, koma kwambiri kwambiri.

kusinja

Mtundu zolimbitsa thupi kubwera ku masewera a nkhonya, ndi losavuta kuponya, amene akutsatiridwa patsogolo, m'mbali ndi kumbuyo. Imani ndi mapazi phewa-m'lifupi padera, mabondo anu ayenera kukhala pang'ono wopindidwa, udindo wa manja ndi nkhope m'dera la nsagwada, manja, Finyani mu zibakera. Yesani kugunda mwendo ndi kungoganiza mdani, ndipo kuyesa kumenya ndi chidendene, bondo si kwathunthu unbend. Ngakhale izi cardio amuna woyenera madona kwambiri kwambiri, musazinyalanyaze, iwo osati zotsatira mu minofu kamvekedwe, komanso kwambiri patsogolo anatambasula, ndilo chinsinsi khungu toned ndi supple. Onetsetsani kuti muli pa ulendo panalibe amphaka, agalu kapena zinthu zosalimba. Uliwonse sitiroko aganyali mphamvu zako zonse. Pofuna kuti zimakhudza pambali, monga mwadzidzidzi kukoka mwendo wopindidwa pa bondo. Inu mukhoza kuwonjezera Mahi manja, kutengera boxers. Izi, poyamba, ndi njira asamavutike pambuyo patsiku lalitali ntchito.

Press ndi Kankhani akuluakulu

Kwa amayi ambiri, waukulu vuto m'dera ndi m'mimba, ngati mungathe ikukhudzana okha kwa chiwerengero chawo, ndiye inu ndithudi ayenera kuchita pa pulogalamu yake ya cardio Zochita kwa pamimba. Kusiyana kumeneku kwa crunches ndi mwendo zikutipatsa. Chinthu chachikulu - kumbukirani kuti zonse muyenera kuchita tima ndi dzuwa pazipita, ngakhale ziri basi Zochita m'mimba. Musapereke nokha mpumulo masekondi zoposa 10, kutsatira njira mpaka ndiye, mpaka mukumva woyaka kumverera mu minofu kenako kuchita nthawi 10-15. Mukaonera TV, mwina munamva za chinthu chotero monga twister a. Ngati muli ndi matayala, ntchito pa cardio twister mukhoza m'malo likuyandikira angapo ndi kulola ntchito magulu angapo minofu.

mfundo za othamangitsa

Kulemba mapulogalamu ake maphunziro mukhoza kuyikapo mu mitundu yonse ya zinthu zina zokambirana aerobic. Izi zikhoza kukhala njira zofunika pa stepi othamangitsa kapena kuvina chimachititsanso. Ikani nyimbo mumaikonda kumapeto kwa playlist, ndipo pamene izo kusewera wabwino kusuntha pansi - ndipo mudzakhala mkangano wa mphamvu ndi maganizo abwino. Kuchita cardio Zochita kunyumba, inu mwayi wina: pambuyo inu mungakhoze basi pansi aima kwa pafupi maminiti asanu ndi nyenyezi moyo. Yowerengera pulogalamu maphunziro, musaiwale kuti inu kupeza magulu onse minofu. Kuwonjezera pa kgs mwazisiya, inu mumatenga mkangano mphamvu kwa tsiku lonse, kufulumizitsa kagayidwe wanu, zimakhala onse ndi ziwalo anayamba kulandira mpweya wokwanira ndipo chifukwa chake ntchito monga kuyenera. Main - mosalekeza, inu simukhala mphamvu iliyonse ngati ukufuna kumenya kamodzi pa sabata. chimodzi tsiku cardio kulimbitsa thupi lanu atenge malo. Zochita kuti kupanga inu thukuta, minofu ya lomwe moto, ndi kupuma umakhala wamba - izi ndi Zochita zabwino kwa inu. Musaganize chisoni, kungoyamba - Lekani!