Ngati mukuyesera kuti muchepetse thupi , mumadziwa chochita. Muyenera kuchita masewera olimbitsa thupi ndikuwonetsa zakudya zanu. Mwachindunji, muyenera kuchita ma cardio ndi mphamvu kuti mupeze nthawi yopuma.
Ndipotu, cardio ndi imodzi mwa zofunika kwambiri mu bokosi lanu la zolemera.
Chimene chingakhale chosokoneza ndikuzindikira momwe mumaganizira cardio , momwe mukuyenera kuigwirira ntchito, komanso ntchito yabwino kwambiri ya cardio kuti mukhale ndi zolinga zanu.
Izi zikhoza kukhala zosokoneza, koma kuti upshot ndi kuti muli ndi zisankho zosiyanasiyana ndipo simukuyenera kuchita zofanana zofanana tsiku ndi tsiku.
Ndipotu, mumapeza zotsatira zabwino mukasakaniza ntchito yanu. Kugwira ntchito pa zofuna zosiyana ndikuchita zosiyana kuti thupi lanu ndi thupi lanu lisatope.
Ndipo ngati muli oyamba, simukuyenera kugwira ntchito mwakhama poyamba. Mungathe kutenga nthawi yanu, kupeza zinthu zomwe mumazisangalala ndikuzikhalitsa pang'onopang'ono, zosavuta kugwira ntchito. Chinyengo ndi kudziwa zomwe mungachite.
Momwe Cardio Ikuthandizirani Kutaya Kunenepa
Ndizodziwika kuti kuchepa kwachitika pamene mumapanga chosowa cha calorie, mumayaka kwambiri calories kuposa momwe mukudyera. Ngakhale kuti anthu ena amakonda kudula zakudya pogwiritsa ntchito zakudya zawo, zimathandiza kukhala ndi zinthu monga cardio , kuphunzitsa mphamvu , komanso kudya zakudya zamakono .
Zonsezi ndi zofunika, koma cardio ndi chigawo chofunikira chifukwa:
- Mukuwotcha makilogalamu ambiri pa nthawi imodzi - Kupeza chiwerengero cha mtima wanu m'madera oyandikana ndi mitima yanu amatanthauza kuti magazi anu akukupiza, mukupuma molimba ndipo mukutuluka thukuta. Mukangoyamba kumene malo okwera calorie, thupi lanu limatentha mafuta. Zovuta komanso zautali zomwe mumagwira ntchito, zimakhala zotengera zambiri. Mwachitsanzo, munthu wa 150-lb akhoza kutentha kapena kupitirira makilogalamu 200 panthawi ya kuyenda kwa mphindi 30.
- Mukhoza kuwonjezera mosavuta kuwonjezera kalori yanu - Ndizochita masewera olimbitsa thupi mosavuta kuwonjezera calorie yanu kutentha pang'ono: Kufulumira, kudumpha mmwamba, kukwera mapiri kapena kuyesa ntchito zatsopano zomwe thupi lanu silinagwiritsidwe ntchito.
- Zimaphatikizapo kuchepa kwa kalori wanu wonse - Kutentha makompyuta ndi kuchita masewero olimbitsa thupi kumatanthauza kuti simukuyenera kudula zakudya zambiri zomwe mumadya. Izi ndizomwe simungathe kulipiritsa ntchitoyi mwa kudya zambiri patsiku, zomwe zingachitike kwa anthu ena.
- Mutha kuchita cardio masiku ambiri a sabata - Pamene mukukweza zolemera, minofu yanu imafuna mpumulo kuti ipeze bwino ndikukula. Cardio ikhoza kuchitidwa masiku ambiri a sabata popanda kudandaula za kuvulala kapena kudwalitsa, malingana ndi momwe mumakhalira pulogalamu yanu.
The Best Cardio Exercises
Mukudziwa kuti cardio ndi yofunika kuti mukhale wolemera, koma ndizochita ziti zomwe mukufunikira komanso zofunikira kwambiri kuti mukhale wolemera?
Chowonadi ndikuti, palibe zochitika zolimbitsa thupi kwambiri. Ntchito yabwino ndi yomwe mudzachita nthawi zonse. Kupeza chinachake chomwe mumakonda ndichofunika kuti mukwaniritse zolinga zanu . Musamachite chilichonse chimene chimakupangitsani kumva zomvetsa chisoni.
Ndizoti, machitidwe ena amapereka kwambiri kuposa ena.
- Zochita zotsatila : Zochita zomwe zimakhudza zotsatira, monga kuyenda, nthawi zambiri zimapangitsa kuti mtima wanu ufulumire mofulumira kusiyana ndi ntchito zosakhudzidwa monga kusambira kapena njinga.
- Ntchito zokhudzana ndipamwamba : Kuthamanga kwakukulu , kapena zochita zomwe zimaphatikizapo kuthamanga kapena kulumphira, nthawi zambiri zimatenthetsa makilogalamu ambiri kusiyana ndi zotsatira zochepa monga kuyenda. Simukusowa kuchita masewera olimbitsa thupi ndi kusintha kwakukulu. Mukhoza kungosankha pang'ono ndi kuwonjezera pa zomwe mukuchita panopa ndipo mumatentha zambiri.
- Zochitika za thupi lonse : Mukaphatikiza thupi lakumtunda ndi la pansi, monga momwe zimakhalira m'mapiri a dziko lapansi, nthawi zambiri zimakhala zosavuta kuti mtima uyambe kutentha ndikuwotcha zambiri. Mukhozanso kuchita izi mwa kuchita masewera olimbitsa thupi . Mukamaliza bwino, mumalandira phindu lalikulu ngati mumalimbitsa mphamvu ndi kupirira.
Izi sizikutanthauza kuti musamavutike ndi zochepa zolimbitsa thupi. Mitundu yonseyi imapereka mwayi wotentha makilogalamu ndipo zonsezi zimakupatsani pulogalamu yabwino.
Ndipotu, ndi bwino kuti maganizo anu ndi thupi lanu likhale ndi zosiyana siyana, zina zomwe zimakuvutitsani komanso zina zomwe zimakulolani kuti muchire. Mukufuna kugwiritsa ntchito nthawi yanu yambiri kunja kwa malo anu otonthoza, ndi zina zotsala pamphamvu.
Mungathe kuchita zimenezi poyesera kuphunzitsa , kapena kugwira ntchito mwakhama kwa nthawi yochepa ndikutsata nthawi. Imeneyi ndi njira yabwino yopsereza makilogalamu ambiri pamene mukulimbikitsana.
Kuti mudziwe momwe cardio ingakuchitire zambiri, onani mndandanda wa zochitika zomwe anthu ambiri amachita. Pansi pali chiwerengero cha ma calories wotentha kwa munthu wa mapaundi 150 mu mphindi 30:
- Onetsetsani kayendedwe kake: maola 340
- Sitima yamoto: makilogalamu 238
- Kusambira: 270 makilogalamu
- Kuyenda 4 mph: 170 makilogalamu
- Kuthamanga 5 mph: 270 makilogalamu
- Kutchetchera udzu ndi makina okakamiza: 200 calories
Monga momwe mukuonera, chirichonse choyenda kupita kudula udzu chikhoza kutentha chiwerengero cha makilogalamu, ndicho chifukwa chimodzi chomwe cardio ndi yofunika kwambiri kuti muchepe. Pafupifupi chilichonse chingakhale chogwirira ntchito ya cardio ngati mutagwira ntchito mwakhama.
Kodi Mukufunika Motani Cardio?
Palibe yankho lakuda ndi loyera la mmene timafunikira cardio kuti tipewe kulemera. Pali malangizo otipatseni malo oti tiyambe, pambuyo pake mutha kuyamba kupeza lingaliro labwino lomwe thupi lanu lingathe kuchita.
American College of Sports Medicine ndi American Heart Association amalimbikitsa pafupifupi mphindi 20 mpaka 60 zochepa - kukhala ntchito yamphamvu kwambiri masiku ambiri a sabata. Koma, zoona zake ndizoti, ndi cardio yochuluka bwanji yomwe mumasowa yosiyanasiyana kuchokera kwa munthu ndi munthu ndipo zimadalira zinthu monga:
- Ndi ndalama zingati zomwe mumadya
- Zimakuvutani kuchita masewera olimbitsa thupi
- Matenda anu, zaka, ndi chiwerewere
- Mphamvu yanu ya thupi
- Mafuta a thupi lanu ndi kulemera
- Nthawi yanu yogwiritsira ntchito
Izi zinati, pali malangizo ena okhazikitsa pulogalamu yabwino ya cardio.
Kukhazikitsa Pulogalamu ya Cardio Pamene Iwe Uli Woyamba
- Ngati mutangoyamba kumene, sankhani ntchito yomwe imakukondani. Kuyenda nthawi zonse ndi malo abwino kuyamba chifukwa mungathe kuchita paliponse ndipo mumayendetsa momwe mukugwirira ntchito. N'zosavuta kuwonjezera mphamvu mwa kuthamanga kapena kuyenda m'mapiri. Mukhozanso kuwonjezera mitengo yowonjezera kuti muwonjezere mphamvu.
- Yambani ndi pafupi masiku atatu a ntchitoyi, mukugwira ntchito pamtingo wochepa. Izi ndi za Mgwirizano wachisanu pazithunzi zomwe mukuganiza kuti ndizochita kapena pang'ono chabe kuchokera kumalo anu otonthoza.
- Gwiritsani ntchito nthawi yonse yomwe mungathe, kuwombera mphindi 20 kapena kuposa.
- Onjezerani nthawi sabata iliyonse kuti mupitirize kuchita masewera olimbitsa thupi mpaka 30 mpaka 45.
- Mukamakula, yesetsani kuphunzitsira kamodzi pa sabata kuti muthe kupirira kupirira komanso kuwotcha zambiri.
- Gwiritsani ntchito njira yanu mpaka masiku asanu kapena asanu ndi limodzi a cardio ndipo yesetsani kusinthasintha zomwe mukuchita komanso momwe mukugwirira ntchito molimbika .
Mapulogalamu awa a cardio adzakuthandizani kukhazikitsa pulogalamu yanu.
Chofunika kwambiri ndi cardio kudzakuthandizani kuchepa thupi. Koma zimakhala zogwira mtima kwambiri pokhudzana ndi kuphunzitsidwa mphamvu komanso zakudya zathanzi.
Cardio for Muscle Gain
N'zoona kuti sikuti aliyense amafuna kulemera. Ngati muli ndi chidwi chopeza minofu , mumadziŵa kuti izi zingakhale zovuta bwanji.
Mungaganize kuti simuyenera kuchita masewera olimbitsa thupi ngati mukuyesera kupeza minofu. Koma, cardio sikuti imangokhala wolemera. Zimathandizanso mkhalidwe wa mtima ndi mapapo komanso kumalimbikitsa thanzi labwino.
Ngati cholinga chanu ndicho kupeza minofu, simudzasowa matani a cardio. Koma, kupatula magawo atatu a mphindi makumi asanu ndi awiri pa sabata sikupweteketsa zolinga zanu ndipo zidzakuthandizani kukolola ubwino wa cardio popanda kutentha kwambiri ma calories.
Ndipo kumbukirani kuti maphunziro apamwamba amphamvu angapangitse mtima kuthamanga. Mwachitsanzo, maphunziro a kettlebell ndi njira yabwino kwambiri yopangira minofu komanso kugwira ntchito yanu ya cardio.