Mmene Oyamba Oyamba Angayambitsire ndi Cardio

Sungani mtima ndi mapapo anu kukhala wathanzi

Ambiri a ife timadziwa kale kuti zochitika zojambula pamtima zimakhala zofunikira pa zifukwa zingapo. Zimakuthandizani kutentha makilogalamu ndi kuchepetsa kulemera , zimapangitsa mtima wanu ndi mapapo kukhala wathanzi, ndipo zimakupatsani mphamvu. Zingathandizenso kupewa ndi / kapena kusamalira mitundu ina ya khansa, kuteteza ku matenda a shuga, ndi kuthandizira kupeŵa matenda a shuga.

Ngakhale kudziŵa zopindulitsa zonsezi sikungakhale kosavuta kuyamba, makamaka ngati simunaziwonetsepo kapena mwakhala nthawi yayitali kuyambira mutayesera cardio.

Mfundo ya cardio ndi, ndithudi, yesani mtima wanu kuti muzipuma movutikira ndi kuyaka mafuta. Vuto ndilo, zomwe zingakhale zosasangalatsa kwenikweni, makamaka ngati simunayambe mwakumanapo ndi vutoli.

Kotero, mumayambanso bwanji ndi zopinga zanu panjira? Tsamba ili ndi sitepe lingakuthandizeni kuthamanga ndikubwerera ku cardio.

Kuyambira ndi Cardio

1. Sankhani ntchito yomwe mumakonda - Ichi ndi chinthu chofunika kwambiri chifukwa palibe amene akufuna kugwiritsa ntchito nthawi yawo kukhala yovuta. Zochita zabwino kwambiri kwa inu ndi zomwe mumachita , osati zomwe mukuganiza kuti muyenera kuchita. Kuyenda ndi malo abwino kuyamba chifukwa sichifuna zipangizo zapadera ndipo mukhoza kuzichita kulikonse. Ngati kuyenda sikuli kwa inu, chirichonse chidzagwira ntchito ngati mutangoyenda mothamanga, monga kusambira, kuthamanga, kuthamanga, kuthamanga, kukwera masitepe, kuvina, etc. Kumbukirani kuti ntchito iliyonse imakhala yovuta, kotero musamalamulire chinachake chifukwa chovuta nthawi yoyamba. Zimakhala zosavuta nthawi zonse.

1. Konzani ndondomeko yosavuta - Ngati mutangoyamba kumene, simungadziwe kuchuluka kwa masewera olimbitsa thupi lanu. Ngati ndinu oyamba, malo abwino kuyamba ndi pafupi masiku atatu a masewero olimbitsa thupi ndi tsiku lopumula pakati. Izi zidzakuthandizani kumverera momwe thupi lanu limayankhira pa zochita zolimbitsa thupi ndi momwe zimamvera kuti mugwiritse ntchito ndondomeko yoyenera. Thupi lanu limasowa nthawi kuti lizikonzekera, komanso malingaliro anu.

1. Yambani ndi mphindi 5-10 kutentha kwa kuwala kwa mtima kuti pang'onopang'ono kuwonjezeka kwa mtima . Kupita kunja molimbika kapena mofulumira kumangopangitsa kuti zikhale zowawa kwambiri.
2. Pitirizani kuthamanga kwanu ndi mphamvu zanu molimbika kwambiri kuposa momwe mumagwirira ntchito (za Msinkhu wachisanu kapena 6 pa Zochitika Zowonjezera Zomwe Mukuzidziwa kapena mungagwiritse ntchito mlingo wa mtima kuti muyang'ane mwamphamvu) ndipo mupite ngati mutatha. Yambani kumene muli, osati kumene mukufuna kukhala. Mungathe kuchita masewera olimbitsa thupi panthawi imodzi, koma izi zidzasintha mwamsanga ngati mutagwirizana.
3. Kutsirizitsa gawo lililonse lochita masewera olimbitsa thupi ndi ozizira pansi pa cardio ndi kutambasula minofu yomwe mwagwira ntchito kuti muzisangalala ndi kusunga minofu yanu.
4. Mlungu uliwonse, yonjezerani nthawi yochita masewera olimbitsa thupi kwa mphindi zingapo mpaka mutha kugwira ntchito mosalekeza kwa mphindi 30 zokambirana. Ngakhale mutangowonjezera mphindi imodzi pamasewero olimbitsa thupi, ndizotheka. Ndi bwino kuchita chinachake pang'onopang'ono kusiyana ndi kuyamba molimba kwambiri ndikusiya.
5. Musadandaule za mtunda kapena msinkhu . Kwa masabata angapo oyamba, yang'anani pa kusonyeza ntchito yanu ndi nthawi yopanga. Muli ndi nthawi yochuluka yogwirira ntchito mofulumira ndi mtunda wanu.
6. Pambuyo pa masabata 4-6, yesetsani nthawi yanu yowonjezereka mwa kuwonjezera tsiku lina la masewera olimbitsa thupi, kuwonjezera kukula kwanu / kuwonjezeka, kuwonjezera ntchito yatsopano ndi / kapena kuwonjezera kuchuluka kwa nthawi yomwe mumachita masewera olimbitsa thupi.

Malangizo Othandiza Kugwira Ntchito Zabwino

• Onetsetsani kuti muli ndi nsapato zabwino za ntchito yanu yosankhidwa.
• Yambani pang'onopang'ono . Kuchita mofulumira kwambiri kungapangitse kuvulazidwa ndi kuvutika. Chitani zomwe mumasuka nazo ndipo pang'anani pang'onopang'ono malire anu onse.
• Yesani ntchito zatsopano . Mukadzizoloŵera kugwira ntchito, sintha zinthu. Kuchita chinthu chomwecho kungayambitse kumalo, kuzunzika, ndi kuvulala . Mungathe kuumirira ku ntchito yomweyi kwa kanthawi, zomwe ziri bwino. Koma mukangomaliza kuchita zimenezi, n'zosavuta kuti muvutike.
• Khalani okonzeka kuchita masewera olimbitsa thupi mwa kudyetsa thupi lanu nthawi zonse tsiku lonse ndi kukhala hydrated.
• Tengani masiku owonjezereka amtundu ngati mukumverera opsinjika kapena otopa. Mlungu uliwonse ndi wosiyana. Nthawi zina mumakhala ndi mphamvu zambiri kuposa ena, choncho pitani ndi kuchita zomwe mukufunikira kuti muzichita.

• Yesani maulendo awa kuti ntchito yanu ikhale yolimba komanso yothandiza.

Kodi Muyenera Kugwira Ntchito Yovuta Motani?

Mukamachita cardio, muyenera kuphunzira momwe mungayang'anire mwamphamvu kuti mutsimikizire kuti mukugwira bwino ntchito.

Mungathe kuchita izi m'njira zosiyanasiyana:

• Kugwiritsira ntchito malo omwe mumakhala nawo pamtima - powerengera THR yanu, mungagwiritse ntchito mlingo wamtima kuti muwone momwe mumayendera komanso muonetsetse kuti mukukhala m'madera otetezeka kwambiri pamtima .
• Ntchito Yodziwika - Mukhozanso kuyang'anitsitsa momwe mumamvera mukamaphunzira, muyike pamsinkhu wa 1 mpaka 10. Kuchita masewera olimbitsa thupi kukuyenera kukuyenderani pa msinkhu wa 5 kapena 6, mlingo womwe umamva ngati kuchita masewera olimbitsa thupi koma suli kunja za malo anu otonthoza.
• Talk Test - Izi ndi zophweka - Ngati mungathe kuyankhula mosavuta pamene mukuchita masewerowa, mwinamwake mungakane zovuta. Ngati mungathe kuyankhula m'mawu amfupi, mukuyenda mofulumira . Ngati muli ndi mpweya wabwino, muli bwino kuchokera kumalo anu otonthoza. Ziri bwino ngati mukuchita maphunziro apakati , koma simukufuna kugwiritsa ntchito maseŵera anu onse pamtunda umenewo.

Zosiyanasiyana zidzasokoneza thupi lanu ndi malingaliro anu, choncho pambuyo pa nthawi yoyamba (nthawi ya masabata asanu ndi limodzi omwe mukugwira ntchito nthawi zonse), musiyanitsani ntchito yanu ndi nthawi. Mlungu uliwonse, chitani nthawi yayitali, yochepetsetsa-mphindi 45-60 kumapeto kwa THR yanu ndi mphindi imodzi-20-30 pamapeto apamwamba a THR yanu. Zochita zanu zina zingakhale pakati pa 30-45 mphindi, pakati pa THR yanu.

Ngakhale mutayamba, sungani bwino. Simusowa kuti muthamange kwa ola limodzi kuti mupeze mafilimu abwino a cardio. Kusuntha kwambiri kungakupangitseni inu zomvetsa chisoni ndipo palibe amene amakonda zimenezo. Dzipatse iwe chilolezo kuti uchite zomwe thupi lako, ndi malingaliro ako, zakonzeka. Kumbukirani, muyenera kuyamba pomwe muli, osati kumene mukufuna.