Ukuzivocavoca kwe-Cardio ekhaya

I-Cardio iyimidlalo lapho uqeqesha khona inhliziyo yokukhuthazela ("cardio"), amaphaphu futhi ukwandise ukukhuthazela okuphelele komzimba wonke. Ngesikhathi esifanayo ukuqeqeshwa kwe-cardio kuyimfanelo edingekayo yanoma yiluphi uhlelo lokulahlekelwa kwesisindo, ngoba phakathi nemisebenzi enjalo i-glycogen (ifomu lokugcina amandla) liyashiswa, futhi ngemuva nje kokuphelelwa yisikhathi kungaba khona ukukhuluma ngamafutha atshisayo.

Ukuphefumula kungasho noma yikuphi umdlalo osebenzayo: ukugijima, ukubhukuda, ukushushuluza, ukuhamba ngebhayisikili nokuzivocavoca kuma-simulators. Uma ungenalo ithuba lokuzibandakanya esikhungweni sokufaneleka emasimini, noma uvakashele izigaba zezemidlalo, sizokusiza ukuba ukhethe ukukhanya kwe-cardioversion efanele ekhaya.

Ukubala

Ukuze kusebenze ukuqeqeshwa, isikhathi sokuqeqeshwa kwe-cardio kufanele kube okungenani imizuzu engu-20-30 (ngalesi sikhathi, i-glycogen ishiswa), futhi ngokufanele - kuze kube yihora. Kumelwe sibale ukushayela, ngoba kuphela ngenani elithile lezinhliziyo, ukuqeqeshwa kuzozuza.

Ukuze ulahlekelwe isisindo bese ushisa amafutha, ukushisa kwakho ngesikhathi se-cardio ekhaya kufanele kulinganiswe no-60% wezinga eliphezulu. Futhi ukwandisa ukukhuthazela kwenhliziyo namaphaphu - 70-80%.

Indlela yokubala isilinganiso senhliziyo esiphezulu?

Kubantu: 220 - yobudala

Kwabesifazane: iminyaka engu-214

Noma kunjalo, kwabaqalayo, lo mkhawulo kufanele ube ngaphansi futhi ngesikhathi sokuqeqeshwa kwe-cardio isikolo esiphezulu esihlukanisa ngu-1.5.

Ikhaya le-Cardio

Ukusebenza kwe-cardio ekhaya ungakwazi, ukuthi ungathenga kanjani isimemo, futhi ukwenze ngaphandle kwalo. Izenzo ezinhle zokuqeqeshwa kwe-cardio kuyoba yi-aerobics, tai-bo , ukudansa, amakilasi esiteji sesinyathelo. Imithetho kuphela ukuthi ukuqeqeshwa kwakho kufanele kuqale ngokufudumala, okubandakanya amandla okuzivocavoca, emva kwalokho okumele ukwenze kalula. Ungagijima endaweni (kepha cishe akunakwenzeka ukuthi uzokwazi ukukwenza ngamaminithi angu-20) noma weqa ngentambo, kungcono, Yebo, ukuqhuba ukuqeqeshwa emoyeni omusha.

Amakilasi ekuseni

Awukwazi ukunikela ekuseni ukucindezeleka okukhulu enhliziyweni, ngoba udinga isikhathi sokuvuka. Nokho, lokhu akusho ukuthi ukuqeqeshwa kwe-cardio ekuseni kuyingozi. Ngokuphambene nalokho, ukuhamba ngomzuzu ka-20-30 ekuseni kunempumelelo kunanoma yimuphi omunye umsebenzi, kuyashisa amafutha, ngoba yonke i-glycogen isivele idliwe ngesikhathi sokulala.

Ukuvama kwezifundo

Ekuqaleni, uzoba nezinhlelo ezingu-3-4 ngesonto. Ukubuyisela futhi ukukhula kwemisipha nakho kudinga isikhathi, okungukuthi, ngokwesilinganiso, usuku olungu-1. Ungasebenzisi isikhathi esingaphezu kwehora ngesikhathi, ukuqeqeshwa isikhathi eside (amahora angu-3-4) kususa umzimba, ngenxa yalokho, umzimba olambile uzoqala ukudweba amaprotheni avela emisipha.