Ukuhlinza nge-Cardio kusho umsebenzi oqinile wenhliziyo namaphaphu. Ngosizo lwakhe, ungandisa uketshezi lwegazi, i- cholesterol yegazi ephansi futhi uqale inqubo yokulahlekelwa isisindo. Ukuzivocavoca kwama-cardio okushisa amafutha kufanelekile ukuqeqesha ehholo nasekhaya. Kunezimiso eziningana ezenza kube lula ukwenza umsebenzi usebenze. Isimo esiyinhloko - ukujwayela kokuqeqeshwa, ngakho-ke zama ukwenza okungenani izikhathi ezintathu ngesonto. Ukuze ukomile, kungcono ukuqhuba izikhathi ezingu-3-6 ngesonto.
I-cardiotrains yamafutha atshisayo ekhaya
Ukuze uthole imiphumela emihle kusuka ekuqeqeshweni, kungcono ukukwenza ekuseni ngaphambi kokudla nangemva kokulayisha amandla. Ubude obuhle be-cardio bungu-45 imizuzu. Kumele uqale kusukela kumaminithi angu-15, kancane kancane ukwandisa isikhathi esibekiwe esiphezulu. Umsebenzi ngamunye kufanele uphindwe ngezindlela eziningana, uqale ngo-3 futhi uhlose ngo-6, wenze izikhathi ezingu-15-25 ngokuphindaphinda ngamunye.
Izivivinyo eziyinkimbinkimbi ze-cardio ye-fat burning:
- Birpi . Kuyinto yokuzivocavoca ephumelela kakhulu enikeza imithwalo cishe cishe wonke amaqembu omzimba. Okokuqala, yenza izikwele ngokufaka izandla zakho phansi, bese-ke, lapho uqaqa, thatha imilenze yakho futhi uthathe isikhundla esingezansi. Yenza i- push-up , bese-ke, phakamisa imilenze yakho ngokugxuma bese uphakamisa, ngemuva kokuxhuma. Zama ukuhamba ngezinyathelo zomsebenzi ngokushesha ngangokunokwenzeka.
- Ukugijima endaweni enezingqimba . Lokhu kusebenza, kunikeza umthwalo omuhle we-cardio wokushisa amafutha emathunjini, kanye nokusebenza kahle imisipha yemilenze. Thatha ukugcizelela amanga, ubeke izingalo eziqondile ngaphansi kwamahlombe akho. Ngenye indlela, khuphukela esifubeni, khona-ke ngakwesobunxele, khona-ke idolo elifanele. Yenza umsebenzi wokuhamba ngokushesha.
- Udonsa nge-jump . Lunge, uye phambili ngokujulile futhi ugoqe kuze kube yilapho umlenze womlenze wangaphambili ufinyelela phezulu nendawo. Kusukela kulesi sikhundla, yenza ukugxuma kunokwenzeka ngangokunokwenzeka, uqondise ngokugcwele imilenze. Lapho ufika, uguqa ngamadolo kancane, futhi, futhi, yenza ukuhlaselwa. Kubalulekile ukuthi phakathi nokusetshenziselwa kwe-lunge kunomuzwa wokuthungwa kwemisipha, futhi uma usuqhaqhazela ngaphandle.
- Push-ups nge ukotini . Umthwalo we-cardiovascular fat of burning should be directed towards muscle ezahlukene. Ama-push-ups akuvumela ukuba usebenze izandla zakho, kanye nokunikeza umthwalo ngemuva nangesifuba. Thatha ukugcizelela phansi, phakamisa phezulu, bese uphakamisa phezulu phezulu, wenze ukotini emoyeni, futhi emva kokufika uvele wenze lokhu okulandelayo.