Abaningi baqhubeka bezama ukugubha umshini wokucindezela, bephupha ngesisu esihle esihle, futhi abaqondi ukuthi kungani bengaphumeleli imiphumela. Iqiniso liwukuthi iningi le nkinga akusikho ukuthi ayikho ithoni ye-muscle, kodwa ukuthi isisu sihlanganisa ungqimba lwamafutha ofihla imisipha evela kulabo abakuzungezile. Zibophe ngaphansi kwenkaba: uma umphongolo ungaphezu kuka-1,5-2 cm, lokhu kubonisa ukuthi udinga ukushisa amafutha, bese kudingeka wenze izivivinyo zamandla zocingo. Ungakwenza kanjani lokhu? Uzosizwa yi- cardio ukuze ulahlekelwe isisindo!
Kungani ukuqeqeshwa kwe-cardio kusebenza ngokushisa kwamafutha?
Ukuncipha kwesisindo senhliziyo kungenakuphikwa. Iqiniso liwukuthi ngesikhathi sokuzikhandla ngokweqile okungasetshenzisi umthwalo owengeziwe, kune-ventilation esebenzayo yamapayipi nokuqeqesha uhlelo lwe-cardiovascular, ukuthuthukisa umzimba nokuthuthukiswa kwamafutha kuqiniswa. Kuyinto uhlelo lokuqeqeshwa kwe-cardio, ikakhulukazi - kuhlanganiswe nokudla okunempilo, ngesikhathi esifushane kakhulu okuzobuyela emzimbeni wakho ngokuvumelana. Ngemuva kokuthi ama-fatty deposits aqedwe, kuzokwazi ukwenza ukuqeqeshwa kwamandla nokunikeza imisipha ukukhululeka.
Abaningi banesithakazelo sokuthi bashise kanjani amafutha emathunjini noma emaceleni. Kodwa-ke, empeleni, ukushisa kwamafutha asendaweni akunakwenzeka: uma ugcwele, uzokhula ngokwengeziwe ngesisekelo somzimba wakho, futhi ukulahleka kwesisindo kuzokwenzeka. Okungukuthi, akunakwenzeka ukulahlekelwa isisindo kuphela esiswini, noma kuphela ezandleni. Uzolahlekelwa isisindo ngokulinganayo, cishe ngokulandelana okufanayo lapho uthola khona isisindo esiningi. Kodwa-ke, i-cardio ephumelelayo, ngokungafani nabanye abaningi, inomthelela ekwenzeni amafutha, okusho ukuthi noma kunjalo inkinga yakho izoqedwa.
Izinhlobo ze-cardio: Khetha owakho!
Uhlelo lokuqeqeshwa kwe-cardio lokunciphisa isisindo lungahluke ngokuphelele. Into ebalulekile ukuthi kufanele uyithande kakhulu - ngakho-ke ngeke usishiye eceleni futhi ufeze imiphumela efunayo. Yingakho sinikeza okukhethwa kukho okukhethwa kukho okungafani, okuyinto ngayinye ehambisana kahle ne-cardio yokulahlekelwa isisindo:
- Ukugijima (kufanelana nokugijima endaweni, ne-cardio ku-treadmill, nokugijima okuvamile). Kubalulekile ukuhlukanisa phakathi kokuqeqeshwa kwe-cardio nokuzivocavoca kwe-aerobic . Ukugijima kwesigamu sehora-yilabo ukuvivinya umzimba, okuwusizo, kodwa hhayi okuningi. Ukuze ugijimise ku-cardio, kungase kudingeke ufake ukuhleleka okuhle ku-rollreader, noma ugijimise ngesivinini esisheshayo, ngezinye izikhathi uphendukela kwisinyathelo sokubuyisela, okungukuthi, usebenza bese uhlakazeka, bese wehlisa phansi. Inqubo yokushisa amafutha izoqala kuphela emaminithini angu-20, okusho ukuthi ukugijima okufutshane kunemizuzu engama-30 kunenzuzo yangempela yokushisa kwamafutha. Kuphumelela kakhulu ukubandakanya ekuseni ngesisu esingenalutho noma ukuhlela i-cardio ngemuva kokuqeqeshwa kwamandla.
- Ibhayisikili noma ibhayisikili yokuzivocavoca . Enye yalezi zindlela ongayisebenzisa nganoma yisiphi isikhathi sonyaka. Kukholelwa ukuthi umthwalo onjalo ungcono kulabo abanalo uhlobo lwe-"pear", futhi izinkinga eziyinhloko zikhona ezinqulwini nasezintweni. Ngempela, uma "i-apple" futhi inkinga yakho yisisu, umphumela ngeke ube mkhulu kakhulu, kodwa uzosebenza futhi. Ukuhamba ngezinyawo kubuye kunconywe bese kuphuthumayo, bese kunciphisa okungenani imizuzu engu-30 izikhathi ezingu-4-5 ngesonto (ngemiphumela esheshayo).
- Hamba ukuvivinya umzimba, u-stepper, ugijima ngezinyathelo . Yiqiniso, kungcono ukuya ekilasini kathathu ngesonto ukuqeqesha ngesinyathelo, lokhu kuzokwenza imiphumela emihle kakhulu, ngoba uzobe ufuna umqeqeshi oqeqeshiwe. Uma kungenaso isikhathi, ungathenga ikhaya le-stepper simulator noma nje ugijimele imizuzu engu-15-20 ngosuku ngezinyathelo. Ngaphezu kwalokho, ungaqhuba ukuqeqeshwa kwesinyathelo ekhaya ngevidiyo yokuqeqesha, ethulwe ngezansi kulesi sihloko.
Mhlawumbe ukuqeqeshwa kwe-cardio ekuseni kakhulu engabizi kakhulu kuyinkambo yokugwedla, ngoba konke okudingayo kungamaminithi angu-30 futhi, empeleni, intambo. Yiqiniso, uma uqaqa isigamu sehora awukwazi, qala ngokuqeqesha imizuzu engu-5-7 ngeziphazamiso. Shintsha le nqubo, vula umculo omnandi futhi uhlale ugqoka ama-sneakers.