Amantombazane amaningi, efuna ukunciphisa umzimba, athenge amathikithi enkathi yokuzivocavoca. Kodwa-ke, kunezindlela zokuba ziphumelele kakhulu futhi ezingabizi-ngokwesibonelo, ukunikeza umzimba umthwalo we-cardio. Lolu hlobo lomthwalo luhlose ekuthuthukiseni ukusebenza kwamapayipi nenhliziyo futhi isekelwe kwinani elikhulu lokuphindaphinda kwezenzo ezilula. Konke lokhu kunomphumela omuhle kakhulu wecala - ukuhlukana okusheshayo nokuphumelelayo kwamathambo amafutha futhi, ngenxa yalokho, ukulahlekelwa isisindo. Esikhathini sokuzivocavoca uthola umthwalo, futhi kuhloswe ukuqinisa nokuthuthukisa imisipha. Kumele kuqondwe ukuthi izicubu zomzimba nezifo - zihluke ngokuphelele futhi ziqinisa imisipha ngeke ibe negalelo ekudlukeni kocingo lwamafutha.
Ukuzivocavoca kwe-Cardio ngamafutha atshisayo
Ngaphezu kokulahlekelwa isisindo esisheshayo, okuqinisekiswa yi-cardio-operation evamile (okungenani imizuzu engu-30-40 3-4 izikhathi ngesonto), kunezinzuzo eziningi ezengeziwe ezokuletha izifundo ezinjalo. Phakathi kwabo ungabhala:
- ukuvuselela kwamaphaphu nokwandisa amandla ayo;
- amandla angokwenyama akhulayo nokukhuthazela;
- ukunciphisa ukucindezelwa kwegazi;
- ukukhula okuguquguqukayo komzimba;
- ukukhululwa kwezidakamizwa emzimbeni;
- normalization of cholesterol.
Ukuhlanganyela ekuqeqeshweni kwe-cardio, ubuye ukhulise izinga lakho lokuqina futhi ngokuvamile uthuthukise impilo yakho.
Ukuzivocavoca kwe-Cardio yokulahlekelwa isisindo: izinhlobo
Kunezinhlobonhlobo zemithwalo ye-cardio, lapho ungakhetha ngempela into efanele kakhulu kuwe:
- egijima;
- ukuhamba ngebhayisikili;
- i-tennis;
- ukubhukuda,
- ukunqamula intambo;
- ukugibela izitebhisi;
- ibhokisi lokukhahlela;
- imisindo ye-aerobic;
- i-aqua aerobics;
- hamba ukuvivinya umzimba, njll.
Kulolu hlu kukhona izinketho ozothola ukuthenga ukubhalisela eklabhu yokuzivocavoca - isibonelo, ukubhukuda, i-tennis noma i-aqua aerobics kanye nalawo angadingi izindleko futhi atholakale wonke umuntu - egijima, ekhwela izitebhisi, eqaqa intambo .
Ukuzivocavoca kweCardio ekhaya
Njengoba kulula ukubona, eziningi ze-cardio zokuzivocavoca ekhaya zizokwenza inkinga enkulu. Phela, iningi lethu ekhaya lingenalo ibhuloho, akukho treadmill, ayikho ibhayisikili yokuzivocavoca, ayikho isiteji.
Ukuzivocavoca kwe-cardio efinyeleleka kakhulu yokulahlekelwa isisindo ekhaya kungabizwa ngokuqiniseka ngentambo evamile. Le simulator elula ikuvumela ukuba usebenzise kangcono amaqembu amaningi omzimba akhona, anomphumela onzima emzimbeni. Uma ufuna imishini emihle ye-cardio yesisu, imilenze noma izandla - lokhu nakanjani ukhetho lwakho!
Awukholelwa ukuthi intambo elula yokweqa izokusiza ukuqeda amakhilogremu engeziwe? Ngeze! Zama ngaphandle kokuqeqesha kokuqala okungenani 5-10 amaminithi, futhi uzobona ukuthi le divayisi elula inikeza umthwalo ojulile. Ukuqinisekisa ukuthi intambo ikuzuzisa kuphela, ungakhohlwa ngemithetho elula:
- Ngaphambi kweseshini, qiniseka ukwenza umsebenzi olula kakhulu - uphule amajoyina, wenze ama-slopes, ukuhlala phansi. Kubaluleke kakhulu ukufudumala imisipha ngaphambi kwentambo, kungenjalo kungabangela ukukhathazeka.
- Ungazami ukubeka ngokushesha irekhodi lama-Olympic. Ukuqala, gxuma amaminithi ambalwa, bese uhamba endaweni enye imizuzu engu-1-2 bese uqhubeka nokuqeqeshwa. Okokuqala, udinga ukuzuma okungenani imizuzu engu-15-20 ngama-breaks. Kule nkathi, kancane kancane enezela amaminithi amabili, kubalulekile ukuletha amaminithi angu-30-40.
- Amakilasi kufanele abe njalo - okungenani izikhathi ezintathu ngesonto, ngaphandle kwalokho umphumela uzoba mncane.
- Ekugcineni, yenza ukwelula okulula, owaziwa ngisho nasesikoleni samabanga emfundo emzimbeni.
Ivela ku-cardiovagings evamile ukuthi ukushisa kwamafutha okusheshayo nokuphumelela kakhulu kuyenzeka. Futhi ukuze uthuthukise umphumela, ungancoma ukuhlanganisa amakilasi nokushintshela kokudla okunempilo.