Mawu akuti 'cardio' mwina ndi amodzi mwa mawu oyambirira omwe mumamva pamene mukuyamba kuchita masewera olimbitsa thupi. Inu mukudziwa kuti cardio ndi gawo lofunika pachitetezo chilichonse, kaya mukufuna kutaya thupi, kukhala oyenera, kapena kukhala wathanzi.
Chowonadi n'chakuti, Ngati mukufuna kulemera, mungathe kuchita ma cardio 300 pamlungu ndipo izi sizikuphatikizapo kuphunzitsa mphamvu.
Kotero, mukudziwa kuti mukufunikira cardio, koma funso lenileni ndi chifukwa chiyani mukusowa cardio ? Kudziwa zambiri za masewera olimbitsa thupi kungakhale zomwe mukufunikira kuti mukhale ndi chidwi chochita zimenezi mobwerezabwereza.
Bwanji Cardio Ili Yabwino Kwa Inu?
Tisanayambe kukambirana za momwe tingayendere ndi kakhalidwe ka cardio, muyenera kudziwa chomwe chiri komanso chifukwa chake zili bwino.
Zolembazo, zojambula zojambula pamtima zimangotanthauza kuti mukuchita zochitika zomwe zimapangitsa kuti mtima wanu uziwoneka m'madera omwe mumawunikira pamtima , malo omwe mumawotcha mafuta ndi ma calories.
Ubwino wa Cardio
Mukazindikira kuti thupi lochita masewero olimbitsa thupi lingakuthandizeni bwanji, mungathe kuchita zinazake pakalipano. Pali zinthu zochepa zomwe mungachite kwa kanthawi kochepa komwe kamapindula. Ochepa chabe a iwo:
- Zimakuthandizani kutentha mafuta ndi makilogalamu olemera
- Zimapangitsa mtima wanu kukhala wolimba kotero kuti suyenera kugwira ntchito molimbika kupopera magazi
- Ikuwonjezera mphamvu yanu yamapapo
- Zimathandiza kuchepetsa chiopsezo cha mtima, cholesterol, kuthamanga kwa magazi ndi shuga
- Zimakupangitsani inu kumverera bwino
- Zimakuthandizani kuti mugone bwino
- Zimathandiza kuchepetsa nkhawa
- Zimalimbikitsa moyo wanu wogonana
Ndipo chinthu chachikulu chokhudza cardio ndikuti simusowa kuchita masewera olimbitsa thupi kwa ola limodzi kuti mupeze phindu.
Ngakhale maminiti pang'ono chabe a cardio akhoza kukhala ndi thanzi labwino. Kuthamanga kwa mphindi zisanu kunja kungakulimbikitseni kwambiri ndikuthandizira kuchepetsa kuthamanga kwa magazi, choncho ngakhale pang'ono kumapita kutali.
Musamve ngati mukuyenera kukhala ndi nthawi yochuluka ndi mphamvu ya cardio. Kuchita pang'ono tsiku ndi tsiku kuli bwino kusiyana ndi kuchita kali konse.
Ndizo zonse zomwe mwapeza, ndi nthawi yachitsulo chotsatira chomwe chimaphatikizapo momwe mungasankhire zojambula zanu.
Kusankha Zochita Zanu
Gawo lanu loyamba pakukhazikitsa pulogalamu ndikuwona mtundu wa ntchito zomwe mukufuna kuchita.
Chinyengo ndi kulingalira za zomwe zikupezeka kwa inu, zomwe zikugwirizana ndi umunthu wanu ndi zomwe mungamve bwino mukulowa m'moyo wanu. Ngati mukufuna kupita panja, kuthamanga, kuyendetsa njinga, kapena kuyenda ndizo zisankho zabwino.
Ngati mukufuna kupita ku masewera olimbitsa thupi, muli ndi njira zambiri zowonjezera monga makina monga mabasi oyima , alliptical trainers, mapepala opangira mapepala, makina oyendetsa , oyendetsa masitepe, dziwe, ndi zina.
Kwa Zochita Zochita Pakhomo
Kwachitetezo cha kunyumba , mukhozadi kugula zolemba zanu zokhazokha kapena wophunzitsika, koma pali zina zomwe mungachite monga:
- Masewera olimbitsa thupi
- Kuchita masewera olimbitsa thupi ndi ntchito
- Mapulogalamu apamwamba
- Zojambula zosiyanasiyana zapakhomo zapakhomo zomwe mungathe kuchita monga chingwe, kulumphira, kuthamanga m'malo, mabungwe, ndi zina.
Kuyambapo
Muli ndi zosankha zambiri koma, vuto liri, simungadziwe ngakhale zomwe mumakonda.
Muyenera kuyesa zochitika zosiyanasiyana musanapeze zomwe zimakugwirani ntchito. Uku ndi kuyesa komwe ife tonse tikuyenera kuchita ndipo tikhoza kugunda kapena kuphonya kotero musawope kuyesera chinachake ndipo, ngati sichigwira ntchito, pitirirani ku chinthu china.
Pafupifupi ntchito iliyonse idzagwira ntchito, bola ngati ikukhudza kayendetsedwe kamene kamatengera kuyima kwa mtima wanu m'madera oyima mtima. Kuyenda nthawi zonse ndibwino kwambiri. Ndi chinthu chomwe ambiri a ife tingachite nthawi zonse ndipo simukusowa zipangizo zamakono.
Malangizo ofunika kwambiri posankha Cardio yanu
- Palibenso 'zabwino' zojambula pamtima . Chifukwa chakuti bwenzi lanu likunena kuti kuthamanga ndilobwino sikutanthauza kuti muyenera kuchita, makamaka ngati kuthamanga kumakupangitsani kumva kuti thupi lanu lonse likugwera. Chilichonse chimene chimapangitsa kuti mtima wanu ufike pamalopo, ngakhalenso ntchito zakulimbika monga masamba aking kapena kutsuka galimoto.
- Si zomwe mumachita, koma momwe mukugwirira ntchito . Kuchita masewera olimbitsa thupi kungakhale kovuta ngati mukuchita motero. Ngati mukuyenda, pangani zovuta pakufulumizitsa, kuyenda kumapiri ndikupukuta manja anu.
- Chitani chinachake chimene mumakondwera kapena chinthu chomwe mungathe kupirira. Ngati umadana ndi masewera olimbitsa thupi, musamadzikakamize pawotchetcha. Ngati mumakonda kucheza, ganizirani masewera, kagulu ka thupi, kugwirira ntchito ndi mnzanu kapena gulu loyenda.
- Sankhani chinachake chomwe mungadziwonere nokha mukuchita osachepera masiku atatu pa sabata .
- Khalani osasinthasintha ndipo musamachite mantha kuthamanga mukangokhala omasuka ndi masewera olimbitsa thupi.
Kodi Muyenera Kuchita Zochita Zakale Motani?
Mutasankha choti muchite, chinthu chofunika kwambiri pa ntchito yanu tsopano chidzakhala nthawi yaitali bwanji. Muyenera kugwiritsira ntchito nthawi yaitali musanagwire ntchito ina iliyonse monga kuchita masewera olimbitsa thupi ; Zimatengera nthawi kumanga chipiriro ku zochitika zolimbitsa thupi.
Zotsatirazo zimasonyeza paliponse kuchokera pamtima wa mphindi 20 mpaka 60 kuti mukhale wathanzi, kulemera ndi kuyenerera, malingana ndi mtundu wa ntchito zomwe mumachita. Izi ndi zabwino, koma simukufuna kuyamba ndi ora la zolimbitsa thupi.
Izi ndi zochuluka kwambiri kwa aliyense ngati simunagwiritse ntchito kanthawi kochepa ... kapena nthawi zonse.
Momwe Mungayambire Ngati Ndinu Woyamba
Poyamba, sankhani masewera olimbitsa thupi monga kuyenda kapena treadmill, ndipo yambani ndi kuyenda pafupifupi kwa mphindi khumi ndi mphambu makumi asanu ndi awiri (20-20) mofulumira . Izi zikutanthauza kuti muli kunja kwa malo anu otonthoza, pafupi ndi Mzere wa 5 kapena 6 pa Zomwe Mukuzidziwa Zowonjezera .
Zosankha zoyambira pa ntchito:
- 20-Minute Cardio kwa Otsogolera Osadziwika : Ngati simukudziwa kumene mungayambire, pulogalamuyi ikulolani kuti musankhe makina kapena ntchito yomwe mumakhala nayo.
- Mapulogalamu Opangira Oyamba Oyamba : Zomwe zimapangidwira bwino zimakhala zothandiza kumanga mphamvu ndi zotsatira zochepa. Ntchitoyi idzakupangitsani inu kuyamba.
- Maphunziro Otsitsira Bwino kwa Oyamba Oyamba : Kuchita masewera olimbitsa mphindi 20 ndibwino ngati mukufuna kugwira ntchito popanda zotsatira.
Malangizo ofunikira kwa nthawi yayitali yomwe muyenera kuchita
- Simuyenera kuchita zonse mwakamodzi . Mukhoza kuthetseratu ntchito yanu kuntchito zing'onozing'ono tsiku lonse. Yesani kuyenda ma miniti 10 monga kuyamba bwino.
- Onjezerani mapepala ang'onoang'ono a cardio tsiku lonse mwa kukwera masitepe kapena kuyenda mofulumira .
- Chitani zinthu zonse zomwe mukudziwa kuti mukuyenera kuchita : Tengani masitepe, kuyenda mochuluka, kusiya kuyendetsa kuyang'ana kuzungulira mzere wa kutsogolo.
- Pangani nthawi . Anthu omwe amagwira ntchito mwakhama alibe nthawi yochuluka kuposa anthu omwe sali. Iwo amangochita zochita zofunikira patsogolo. Kukonzekera ntchito yanu ndi kuwachitira monga ntchito ina iliyonse yomwe simungaphonye ingakuthandizeni kumamatira pulogalamu yanu.
- Perekani wina kuti azichita masewera olimbitsa thupi . Kupeza mphunzitsi wabwino kumapangitsa kusiyana pakati pa zolinga ndikufikitsa zolinga zanu.
- Chitani chinachake ... chirichonse . Ngati mukuganiza kuti Mphindi 5 si nthawi yokwanira yopita kuntchito, simungakhale olakwika. Kaya ndi Mphindi 5, Maminiti 10 kapena Mphindi 60, Mphindi iliyonse imakhala yowerengeka.
- Taganizirani zachangu . Ntchito yovuta kwambiri, yochepa, ntchito yanu iyenera kukhala yochepa. Kotero, ngati mukuchita maphunziro a Tabata kapena mtundu wina wa Maphunziro a Kuthamanga Kwambiri , ntchito yanu ingakhale ya mphindi 10 mpaka 20. Ngati mukuchita pang'onopang'ono, mwakhazikika ntchito, mungathe kuchita masewera olimbitsa thupi, mwinamwake mphindi 30-60.
Kumbukirani kuti kuchita cardio yambiri sikuti ayi komanso kungabwererenso. Pali mfundo zochepetsera kubwerera, kotero zikhale zosamveka (masiku 3-6 pa sabata, malingana ndi kukula kwa thupi lanu), musamalidwe mwamphamvu ndipo musaiwale kutenga masiku opumula pakufunika.
Kodi Muyenera Kuchita Kawirikawiri Zochita Zolimbitsa Thupi?
Yankho laling'ono, osati lachidziwitso kwa izi mwinamwake kuposa momwe mukuganiza kuti muyenera komanso, mwina, kuposa momwe mumafunira kapena kukhala ndi nthawi.
Yankho lalitali ndiloti zimatengera kukula, nthawi, ndi zolinga. Ngati mukufuna kukhala wathanzi komanso osadandaula za kuchepa thupi, kulowa mu 20-30 mphindi zochita zolimbitsa thupi tsiku ndi tsiku zingakuthandizeni.
Koma, pofuna kulemetsa, ndi nkhani ina yonse.
Ndipo sizingowonjezereka pafupipafupi. Ndi za mphamvu komanso. Ngati mutangoyamba kuchita masewera olimbitsa thupi, mutha kugwira ntchito tsiku ndi tsiku.
Koma, ngati mutapanga maphunzilo apamwamba kwambiri, mungafunike masiku ena opumula ataponyedwa mmenemo. Mfundo yaikulu apa ndi yakuti ndi bwino kukhala ndi chisakanizo cha awiriwo kuti mugwiritse ntchito njira zosiyana siyana ndikupatsanso thupi lanu chinachake chosiyana kuti muchite.
Malangizo Ofunika a Cardio Nthawi Zambiri
Nthawi zambiri ntchito yanu imadalira kukula kwanu komanso nthawi yanu. Mfundo zowonongeka ndizo:
- Kuti mukhale ndi thanzi labwino, yesetsani kwambiri cardio 30 patsiku, masiku asanu pa sabata, kapena cardio mwamphamvu 20 mphindi patsiku, masiku atatu pa sabata - Mukhozanso kusakaniza
- Kuti mukhale wolemera komanso / kapena kupewa kupezanso kulemera , mukufunikira mphindi 150 mpaka 250 (20-35 mphindi tsiku) kapena kuyesa moto 1200 mpaka 2000 kcal pa sabata
- Pofuna kutaya thupi, nthawi yanu yopita kuntchito imakwera mphindi 200-300 sabata iliyonse yophatikizapo masewera olimbitsa thupi
Zoona
Kodi chimachitika n'chiyani ngati simungatsatire malangizo? Ngati mukugwirabe ntchito yomanga chipiriro ndi chikhalidwe, zingatenge masabata angapo kuti mupitirize kuchita masewera olimbitsa thupi nthawi zambiri.
Ngati muli ndi nthawi yambiri yogwiritsira ntchito njira zanu kapena zovuta zina , yesetsani kuchita masewera olimbitsa thupi masiku ambiri monga momwe mungayesere kuchita masewera olimbitsa thupi, kuti muzigwiritsa ntchito bwino nthawi yomwe muli nayo.
Mphindi 10 Zomwe Timesaver Workout:
- 10 Minute Low Impact Cardio Workout : Izi zimapangitsa kuti thupi lanu lisamagwiritsidwe ntchito moyenera ndipo limagwiritsa ntchito thupi lanu polemera.
- Kutentha makilogalamu 100 mu Mphindi 10 : Zosanu ndi chimodzi zochita masewera olimbitsa thupi zimathandiza kuti zinthu zisangalatse.
- Mphindi 10 Timesaver Ntchito : Gwiritsani ntchito mfundo izi kuti mukhale pamodzi ndi mphindi khumi ndi zisanu (kapena zowerengeka) kuti mugwirizane ndi zofuna zanu ndi zofuna zanu.
Kumbukirani kuti ngati simungathe kutsata ndondomeko chifukwa cha nthawi yanu yotanganidwa, mungakhale ndi vuto lofikira zolinga zanu zowonongeka.
Ngati simungathe kuchita ntchito kuti mukwaniritse zolinga zanu, muyenera kusintha moyo wanu kapena ngati simukugwira ntchito, sungani cholinga chanu kuti mugwirizane ndi zomwe mukuchita pazochita zanu.
Cardio Intensity
Mukangoyamba kugwiritsa ntchito masewera olimbitsa thupi (ndipo mwangotsala mphindi 30 zokhazikika) mungayambe kugwira ntchito mwamphamvu. Kugwira ntchito molimbika n'kofunika kwambiri pa ntchito yanu chifukwa:
- Zovuta kugwira ntchito zimagwirizana kwambiri ndi kuchuluka kwa makilogalamu omwe mumayaka.
- Kukula mwamphamvu ndi njira yabwino kwambiri yowonjezera makilogalamu ambiri mukakhala ochepa pa nthawi.
- Ndichophweka pa ntchito yanu kuti musinthe - zonse zomwe mukuchita ndi ntchito yovuta.
- N'zosavuta kuyang'anitsitsa ndi kuwunika kwa mtima pamtima kapena kuyerekezera kukula.
N'chifukwa Chiyani Muyenera Kugwira Ntchito Yovuta Kwambiri?
Izi zimadalira pazinthu zingapo kuphatikizapo kukula kwa thupi lanu ndi zolinga zanu. Pali magawo atatu osiyana omwe mungathe kuganizira pa nthawi yomwe mukugwira ntchito, ndipo mungathe kuphatikizapo magulu onsewa pamasewero omwewo:
- High Intensity Cardio : Izi zimagwera pakati pa 75-85% mwa kuchuluka kwa mtima wanu (MHR) ngati mumagwiritsa ntchito zigawo za mtima, kapena 7 mpaka 8 pazomwe mukuganiza kuti mukuchita. Izi zikutanthauzira kuti ndizochita masewera olimbitsa thupi ndipo mumasiyiranso kulankhula momasuka. Ngati ndinu oyamba, mungafune kugwira ntchitoyi mpaka kuyeserera kapena kuyesa maphunziro oyamba kuti mukhale ovuta kwa nthawi yochepa. Zochita zapamwamba zingayesere maphunziro apamwamba kwambiri pafupipafupi kuti agwire ntchito zovuta.
- Mapeto Ochepa a Cardio : Mndandanda uwu umakhala pakati pa 60-70% mwa MHR yanu (mlingo wa 4 mpaka 6 pa zomwe mukuganiza kuti mukuchita bwino). Nyuzipepala ya American College of Sports Medicine (ACSM) kawirikawiri imalimbikitsa mpangidwe wa mphamvuyi muzolowera. Ili ndilo mlingo womwe mumafuna kuwombera nthawi yomwe mukugwira ntchito.
- Low-Intensity Cardio : Kuchita masewera olimbitsa thupi kumawoneka kuti ndi pansi pa 50-55% mwa MHR yanu, kapena pafupi msinkhu wa 3 mpaka 5 pa zomwe mukuganiza kuti mukuchita. Uwu ndiwo msinkhu wabwino wogwira ntchito pa nthawi ya kutentha kwanu kapena pamene mukukankhira ntchito zina, monga kuyenda, tsiku lonse.
Phunzirani zambiri za momwe mungayang'anire mphamvu yanu ndi momwe mumafunikira masewera olimbitsa thupi .
Kumbukirani kuti chiwerengero chanu cha pamtima chowerengera sichiri chokwanira ndi 100% kotero kuti mungagwiritse ntchito kuphatikiza kugwiritsidwa ntchito ndi chiwerengero chanu cha mtima kuti mupeze kusiyana komwe kukukuthandizani.
Chilichonse chimene mungachite, kumbukirani kuchisunga mosavuta. Kungoyamba kwinakwake ndikupanga cholinga chochita tsiku ndi tsiku, ngakhale mutangoyenda mphindi zisanu. Yesani kuchita izo nthawi yomweyo tsiku ndi tsiku ndikuzilemba pa kalendala yanu.
Mukamaphunzira zambiri mumakhala zosavuta.
> Chitsime:
> Bryant CX, Mtundu wa DJ. Buku la ACE lophunzitsira: Njira yabwino kwambiri yothandizira odwala . San Diego, CA: American Council pa Zochita; 2010.
> Zolinga za Ntchito Yathupi. National Institutes of Health.