Kulemba Pairing Cardio ndi Kulemera kwa Kulemera kwa Kutayika Kwambiri kwa Mafuta

Mukhoza kuona cardio ndi zolemera ngati mitundu iwiri yochita masewera olimbitsa thupi, koma mukawagwirizanitsa, muli ndi mphamvu yothandizira kuperewera kwa mafuta. Imodzi mwa mafunso osatha onena za masewera olimbitsa thupi (kutayika kwa mafuta) ndi kuti tiganizire pa zochitika zolimbitsa thupi (cardio) kapena kuphunzitsa kulemera ndi kukaniza. Tiyeni tikambirane izi: Muyenera kuchita zonsezi, panthawi imodzi, kuti mupindule bwino.

Zimakhala zomveka, ndipo ndizo zomwe anthu ambiri wathanzi amachita kuti apeze thupi lolonda ndi minofu kutanthauzira.

Cardio ndi Zolemera: Kufunika kwa Kupitirizabe Kupita

Kafukufuku wa sayansi amawonekera nthawi ndi nthawi akuwonetsa kuwonongeka kwa mafuta ndi cardio poyerekeza ndi zolemera-ndipo mbali zambiri, cardio imasokoneza zolemera mu kufanana kulikonse. Palibe chinsinsi cha izi chifukwa kuyendayenda mosalekeza kumakhala kovuta kwambiri komanso voliyumu nthawi zonse imakhala yosavuta kuchita masewera olimbitsa thupi, ngakhale mwamphamvu kwambiri, komanso ngakhale malipoti a "kubwerera." Pamapeto pake, muyenera kuchita zonsezi. Apa ndi momwe zimagwirira ntchito.

Ubwino wa Zolemera za Kutayika kwa Mafuta

Mphamvu ndi kukaniza kumapanga minofu. Minofu imakhala ndi mlingo wapamwamba kwambiri kuposa mafuta kotero kuti minofu yambiri imadzutsa kupuma kwanu kwa kagwiritsidwe kachakudya (kagwiritsidwe ntchito kowonjezera mphamvu) pang'ono poyerekeza ndi kukhala ndi mafuta ambiri a thupi. Komabe, kusiyana kuli kovuta; mwina osachepera khumi ndi awiri patsiku patsiku lililonse pakhosi la minofu liwonjezeka, kwa anthu ambiri.

Izi zimathandiza, koma si kusintha moyo. Ngakhale zili choncho, pulogalamu ya kulemera kwake, kuphunzitsa kulemera ndi kofunika kuti muthetse minofu. Pamene mutaya kulemera thupi nthawi zambiri mumakhala mafuta ndi minofu. Mukufuna kutaya mafuta koma mugwiritseni minofu chifukwa cha zifukwa zomwe tafotokozazi. Kulemera kwa kulemera kukuthandizani kuti mukwaniritse izi, ndipo muli ndi zina zambiri zothandiza paumoyo ndi ntchito, kupatula kumanga misampha yambiri.

Choncho, minofu yambiri imapereka mwayi wopindulitsa kwambiri, koma nanga bwanji za kuphulika kumeneku, motalika kwambiri ngati kupindula kwa kulemera? 'Afterburn', ndi kuchuluka kwa mphamvu zomwe mumagwiritsa ntchito mutasiya kuyesera. Imeneyi ndi njira ina yowonjezeramo kuti thupi lanu limakhala ndi maola angapo kapena patapita nthawi yochita masewera olimbitsa thupi. Asayansi ochita masewera olimbitsa thupi amachititsa kuti pulogalamuyi ipitirire EPOC, yomwe imatanthauza kuwonjezera pa ntchito yopuma oxygen Consumption. Chinthuchi n'chakuti, kutentha kumene kumachitika mukamachita masewero olimbitsa thupi kwambiri kuposa wamkulu 75 peresenti ya kutsika kwa mtima-kaya ndi zolemera kapena cardio. Komabe, muyenera kukhala ndi mphamvu zotero, zomwe zimatanthauza kugwira ntchito mwakhama.

Ubwino wa Cardio for Loss Fat Loss

Chinthu chachikulu chochita masewera olimbitsa thupi pochita masewera olimbitsa thupi ndi chakuti mungathe kuchita izi kwa nthawi yayitali kusiyana ndi kuwonetsa zolemera. Ndiko kayendetsedwe kake kamene kamapatsa cardio mwayi wopindulitsa mu ntchito yogwiritsa ntchito mphamvu. Inde, mutha kusakaniza zolemera ndi kuyenda mu magawo ophunzitsira dera kuti mupereke mphamvu yowonjezera, koma kuyenda ndikofunika, ndipo ngati muthamanga mofulumira mpaka pamene mukuyendetsa njinga kapena pamsewu pa 80 peresenti ya kuthamanga kwa mtima, mutha yambitsanso.

Ndicho chifukwa chake kufananitsa kwakukulu kumasonyeza kuti cardio imaposa kulemera kwa chikhalidwe cha ndalama.

Zoonadi, cardio ndizochita masewera olimbitsa thupi kuti munthu akhale ndi thupi la mtima ndi wamtima.

Malangizo 5 Okhazikitsa Pulogalamu Yabwino Yoperekera Mafuta ndi Cardio ndi Zolemera

Kodi tili pati ndi zochita zathu komanso kuperewera kwa polojekiti? Pano pali chidule:

1. Kuwonjezera minofu ndi kuphunzitsa kulemera. Minofu yowonjezera imathandiza kuwotcha mphamvu yochulukirapo, ngakhale ngati pang'ono chabe.
2. Kwezani zolemera zazikulu. Kuchita masewera olimbitsa thupi kuyenera kukhala kolimba, ndi chiwerengero cha kubwereza kumakhala pansi mpaka kumapeto kwa pakati pa 8 ndi 12 kubwereza. (RM ndizopambanitsa kubwereza, zomwe zikutanthauza kulemera kwambili komwe mungathe kukweza kuti chiwerengerochi chifike patsogolo musanatope.)

1. Phatikizani maphunziro opikisana ndi kuyendetsa pulogalamu ya dera kapena maphunziro ofanana a anaerobic omwe mumagwira ntchito mofulumira kwambiri.
2. Ngati mupita pamwamba kuposa izi, lankhulani mobwerezabwereza 15 mpaka 20 kuika, kapena zambiri, mukukwera kumene mungakhale bwino kuchita cardio chifukwa kubwerera, mphamvu yotentha, kuyendetsa bwino njinga, njinga zamoto , kuyenda kapena kuthamanga. Pogwiritsa ntchito mobwerezabwereza, simungapangitse minofu yambiri, choncho kuphunzitsidwa mobwerezabwereza ndi zolemera kuli ndi mtengo wapatali m'maganizo anga.
3. Muzichita masewera olimbitsa thupi nthawi zonse, poyendetsa ndi kuyendetsa njinga popita kusambira kapena kuyendayenda kwa ma calorie opitirira nthawi yotentha. Poganizira momwe mungagwiritsire ntchito mphamvu yochuluka mu ora la masentimita kapena cardio, mumayenera kuchita ntchito yowonongeka kuti muwotche mafuta. Yesani kusinthanitsa zolemera ndi masiku a cardio kwa masiku 6 sabata iliyonse.

• BONUS: Koperani kwambiri cardio kwa nthawi yayitali, kapena yesani kuphunzitsira nthawi yopambana . Kuchita masewera olimbitsa thupi, ngakhale ngati kanthawi kochepa chabe, kungapangitse kuti thupi likhale lokhazikika komanso kuti mafutawo alowe mu nthawi yopuma. Komabe, musadwale, chifukwa mafuta oyaka ndi ntchito ya nthawi yaitali ndipo simukufuna kuti muthe kutentha. Pulogalamu yochita masewera olimbitsa thupi monga zolimba zolimbitsa gulu zingagwirizane ndi zofunikirazi.

Kuti mupindule bwino kwambiri pulogalamu yanu yochita masewera olimbitsa thupi, pangani zolemera ndi cardio ndikuphunzitsidwa pang'ono pokhapokha mutakhala bwino ndipo mutha kuyisamalira. Ndicho chinsinsi chochita masewero olimbitsa thupi.