Umzimba Cardio ekhaya. Cardio isisindo ukulahleka

Sonke siyafuna ukuba isesimweni futhi ube nomzimba slim ulimi toned, kodwa indlela yokuphila yesimanje ngokuvamile akasivumeli ukumpintsha phakathi nesimiso sakho ngisho sihambe ejimini, ingasaphathwa ekushintsheni imikhuba ukudla. Eqinisweni, akunandaba, wena unethuba ukuya ejimini noma cha, ebaluleke indlela ehlelekile. Ayikho into elukhuni ukwenza umzimba cardio ekhaya, Ngokuphambene nalokho, kuzo nendawo abayijwayele kulula uphumule futhi kungadingeki ukuba ucabange indlela obukeka ngayo. Ngakho uma unquma ukuthi bakulungele ukuqhuba ekhaya, kubalulekile ukuqonda ngokuningiliziwe.

izimiso eziyisisekelo

Into yokuqala okufanele niyenze ukunquma kanye qha kwenela, yini cardio. Lokhu, ngaphezu kwakho konke, umsebenzi onzima nendikimba, okuhloswe ngazo amafutha esivuthayo futhi ngakhula ngokukhuthazela imisipha yenhliziyo. Indlela engcono kakhulu ukuthola umthwalo kudingekile - Yiqiniso, ukusebenzisa phezu treadmill noma efana ku-ellipsoid, kodwa kithi manje kubalulekile ukucabangela izivivinyo azidingi izinto ezengeziwe. Kunoma yikuphi, uma benza khona khona, nge ukuzivocavoca kwe-aerobic umzimba ngokuyinhloko uchitha glycogen ezitolo, a izakhi ukuthi bagxila kule imisipha. Ngemva main amandla reserve iphelile, umzimba uqala ukuchitha esiqiwini, okungukuthi amafutha. Kuyadingeka ukuba sifinyelele mphumela, uma umgomo wakho - ukunciphisa umzimba.

isikhathi

Ukwenza ukuzivocavoca cardio ekhaya, khumbula ukuthi kufanele kuthathe imizuzu okungenani 20-30, kuba nalesi sikhathi, umzimba okuchitha omlilo ephelele glycogen, bese kuphela uya amafutha. ngomzuzu ngamunye okwalandela - yithuba lakho ukuqeda amanoni uyazondwa. Kodwa kufanele Ungeqisi it, ikakhulukazi uma ayaqala nje. Ukuze Amazing kuqala imizuzu 40-50 of kuyoba okwanele, ukwandisa isikhathi njengoba zitholakala. Isigamu sehora kuyoba okwanele ukuba abantu abaqeqeshiwe. Uma uya bahlanganyele eside, ungathola nomphumela ohlukile futhi umane sokuveza umzimba wakho ukuze ukucindezeleka okunzima. Le mithetho isebenza kuphela kulabo abafisa ukusebenzisa cardio ukunciphisa umzimba uma ufuna ukuxoxa ngaphambi Amazing main, imizuzu 15-20 kumele kwanele.

A imithetho embalwa namathiphu

Into esemqoka okufanele sikhathazeke, lena indawo lapho izodlala ezemidlalo, zama sokuyiphungula ngokuphathelene yini ongayenza kahle: kungekho Chandeliers, akukho ikhabethe umnyango noma izintambo ophumile. Ingabe umsebenzi, ukukhetha uhlobo ukuthi unga
enze kulesi simo, ungase engavumelani ukweqa, ngoba omakhelwane kusuka phansi ingane encane, nokunye. Ungazilimazi, musa noma ucabange ukuthi bahlanganyele izinyawo angenalutho noma amasokisi, akusiyo ephephile amalunga omzimba wakho, ngaphezu, ungakwazi umane lushelele ku laminate nokuwa, njalo ukugqoka izicathulo. Akukho kushukumisa ngokwengeziwe ezemidlalo, efana umculo, umculo okuhle onesigqi. Lungiselela kusenesikhatsi lwadlalwayo, vula elikhulu, bajabule bese uqala ukuqeqeshwa. Khumbula ukuthi ukwenza ukuzivocavoca cardio ekhaya, kufanele ujabule, ngakho mina eziyinkimbinkimbi njalo ngesonto noma wengeze into entsha, zama ukunaka bonke amaqembu imisipha.

Heartbeat uhlanganise

Ukuphumelela cardio incike ishayela, okungukuthi, inani zisaphila ngomzuzu. Ngokuvamile, umsebenzi wakho iwukuba wokuqhubeka wenhliziyo ngoba 60-80% we esiphezulu. Izibalo ngqo ingatholakala kusetshenziswa ifomula ekhethekile, variable main okuyinto iminyaka yakho. Kubantu abaneminyaka engu-20 kuya 35 kuyinto ephasishi oluhle kusukela ngomzuzu 120 kuya ku-150. Uma wenza kanjalo umzimba cardio ekhaya, khona-ke, kuhle, kuyoba kudingekile ukuthenga qapha kwenhliziyo, kodwa kubiza kakhulu futhi alikho isitokwe njalo. Ukuze uthole ukuzimisela ezibukwayo ungazama beqala ukuxoxa, uma ayiveli, ukuphefumula kanzima iphazamisekile, kusho ukuthi nenza ijubane kwesokudla.

ukuqeqeshwa izakhiwo

Ngomqondo onabile, efanelekayo ukuzijayeza umzimba eziningi nawe kakade. Lezi zihlanganisa squats, push-ups, lunges, ukugijima endaweni, kuzuba. Kubalulekile ukukhumbula ukuthi cardio - ke kuwumsebenzi onzima, indlela ngamunye kudingeka enze ngokusemandleni abo esiphezulu. ngaphansi kanjani ukuphumula phakathi amasethi. Kungcono ukuhlanganisa kancane umzimba isethi, njengoba inketho kakhulu ekuqeqeshweni wesifunda, vele ulandele yonke indlela kuhlelwe emjikelezweni. Cardio ukuzivocavoca eziyinkimbinkimbi izobandakanya izinhlobo ezahlukene umsebenzi ngokomzimba, okubaluleke kakhulu, emsebenzini wonke imisipha.

Qalisa bagxume

Lena into enhle kunazo zonke ongazicabanga for cardio njengoba enze izindlela kungaba ezahlukene, ngaphezu, bonisani okukhulu ngokwanele bebodwa. Isibonelo, uma uthatha run, efulethini akuyona ikakhulukazi abaleke, ngakho umsebenzi kuyoba endaweni. Ungakwazi ukwengeza into ezifana izihibe shin noma amadolo ephakamisa. Khumbula eemfundweni imfundo ngokomzimba esikoleni, uzama ukwenza yonke into njengoba ngokujulile ngangokunokwenzeka, ungakhohlwa mayelana izandla. Cardio isisindo ukulahleka Kuyoba azinamphumela uma nje baphelelwe ukuguquguquka ezinyaweni kuya onyaweni. umculo Rhythmic ingakusiza sihambisane. Jumping engenziwa ngu ongaphakeme-amplitude kushintshana engajulile kanye ezimfushane ezijulile. Ngaphezu kwalokho, ungahlala uxhumana intambo - umqeqeshi kangcono ekhaya, futhi kuphela Ukwehlukana wakhe inqwaba. Omunye uba - jumping "izinyawo ndawonye, izinyawo ngaphandle", engeza esiphongweni phezu kwekhanda lakhe, futhi izifundo kuyoba mnandi nakakhulu.

ukweqa

Lena kakhulu ephezulu umfutho inguqulo ye-sit-ups, udinga ukwenza ezimfushane ngokujulile njengoba kungenzeka bese sifinyelele nge umzamo, ngokusiza yena ngezandla zakhe, lase ngesineke ifike bese uphinda. Zama ukwenza okungenani 3-4 amasethi 10 rep futhi uzizwe inhliziyo yakho ishaya ngamandla. Ukuzivocavoca usesemuhle ngoba ayidingi isikhala esiningi. Gcina kuphela ukuze ingamthinti lutho ngezandla zakhe. Lona best cardio for kwesisindo emilenzeni nezinqe. Ngakho uma ufuna ukuba imbongolo nokunwebeka, yilokho impela okudingayo. Ungakwazi kancane sibe yinkimbinkimbi futhi kugcizelela amanga ukusebenza imisipha besisu. Ukuze wenze lokhu, emva nokuzikhulula indawo izintende phansi phambi wena gxuma ukuhambisa imilenze emuva, buyela ukugcizelela, wahlala phansi, enze ukugxumagxuma. Lena indlela eyodwa, zama ukusebenzisa izikhathi okungenani 5, kodwa okukhulu kakhulu.

ishaya

Lolu hlobo umsebenzi zivela isibhakela sokukhahlela, kulula ukukhahlela, okwenziwa ngaphambi, ezinhlangothini futhi emuva. Yima ngezinyawo ehlombe-ububanzi ngaphandle, amadolo wakho kufanele kube kancane bent, isikhundla izandla ebusweni endaweni emhlathini, izandla, ngawakhamela ku ngezibhakela. Zama hit umlenze Umphikisi ngengqondo, futhi zama beat a isithende, idolo akuyona unbend ngokuphelele. Nakuba lezi cardio for amadoda izintokazi kakhulu nayo, musa ukuyiziba kubo, ngeke zigcine ngokuletha imisipha ithoni, kodwa futhi kakhulu ngcono esisuka, okuyinto kuyisihluthulelo isikhumba toned futhi zazivuma. Qinisekisa ukuthi indlela yakho kwakungekho amakati, izinja noma izinto zintekenteke. Kuwo wonke unhlangothi ukutshala onke amandla akho. Ukuze wenze i-umthelela eya ohlangothini, evele nje udonsa izimisele umlenze ineminyaka kwedolo. Ungakwazi ukwengeza Mahi izandla, belingisa okwakwenza abashayi-sibhakela. Lokhu ngenhlanhla kuyindlela enhle ekudambiseni ukucindezeleka ngemva kosuku olude emsebenzini.

Cindezela bese push-ups

Kubantu besifazane abaningi main inkinga ndawo esiswini, uma bangayiqonda ngokwabo enombolweni yabo, khona-ke nakanjani kudingeka wenze ohlelweni yayo umzimba cardio for esiswini. Lokhu ukuhlukahluka crunches nasemlenzeni kuphakamisa. Into esemqoka - khumbula ukuthi yonke into oyidingayo ukuze afeze olunzulu futhi ngempumelelo enkulu, ngisho noma nje umzimba besisu. Musa zinike ukuphumula ngemizuzwana engaphezu kwengu-10, ulandele indlela kuze kube yilesi sikhathi, uze uzizwe umuzwa esivuthayo bemisipha bese ukwenza izikhathi 10-15. Uma ukubukela i-TV, wena usuzwile into efana Twister. Uma une-treadmill nokuphumelelisa ku Twister cardio ungakwazi ukushintsha izindlela eziningi futhi uvumele ukusebenza amaqembu amaningana kwemisipha.

tincenye aerobics

Ukuze ahlanganise izinhlelo zayo ukuqeqeshwa, ungakwazi siyifake zonke izinhlobo izinto kwezinye izinhlobo ukuzivocavoca kwe-aerobic. Lokhu kungaba izinyathelo eziyisisekelo isinyathelo Ukuvivinya umzimba ngendlela noma umdanso uhamba. Beka ingoma eyintandokazi yakho ekupheleni lwadlalwayo, futhi uma ukudlala ngeke nje ezinhle ukuhambisa ngaphansi kwaso - futhi uyozizwa ekuqhumeni amandla futhi ajabule. Ukwenza ukuzivocavoca cardio ekhaya, uthola elinye inzuzo: emva ungavele alale ukumisa cishe imizuzu emihlanu futhi izinkanyezi yaqhuma. Izimali iprogramme, ungakhohlwa ukuthi udinga ukusebenza zonke amaqembu kwemisipha. Ngaphezu AmaKh elahliwe, uthola ekuqhumeni amandla usuku lonke, ukusheshisa umzimba wakho, zonke izicubu kanye izitho ziqala ukuthola umoya-mpilo ngokwanele futhi ngenxa yalokho izosebenza njengoba kufanele. Main - njalo, ungatholi yimuphi umphumela uma uzibandakanya kanye ngesonto. Okungenani olulodwa Amazing yakho cardio okufanele kwenzeke ngayo. Bonisa ezenza ujuluke, imisipha zazo esivuthayo, futhi ukuphefumula kuba kwande - lawa umzimba kangcono. Musa ngilihawukele ngokwakho, nje waqala - abayeki!