Vasikana vakawanda, vachida kushaya uremu, batenga matikiti emwaka kuenda kumitambo. Zvisinei, kune nzira dzekushandisa zvakanyanya uye zvinodhura - somuenzaniso, kupa muviri mutoro we cardio. Mhando iyi yemutoro inotarisirwa kuvandudza kushanda kwemapapu uye mwoyo uye yakagadzirirwa nhamba yakawanda yekudzokorora kwezviito nyore. Zvose izvi zvine maitiro akanaka kwazvo - zvakashata uye zvinobudirira kuparadzaniswa kwemashupu uye, sechikonzero, kushaya kurasikirwa. Mukurovedza iwe unowana mutoro, uye inotarisirwa kusimbisa nekuvandudza misuru. Inofanira kunzwisiswa kuti mishonga yakasakara nemafuta - zvinhu zvakasiyana zvachose uye kusimbisa musimba hazvizoiti kuti pave nekushaikwa kwemafuta.
Cardio anoedza kupisa mafuta
Mukuwedzera pakukurumidza kuora kurasikirwa, izvo zvinonzwisiswa nekardiodio-operation nguva dzose (zvinenge 30-40 maminitsi 3-4 mavhiki pavhiki), kune zvimwe zvakawanda zvinobatsira zvinokuunzira zvidzidzo zvakadaro. Pakati pavo unogona kunyora:
- kukurudzira kwemapapu uye kuwedzerwa kwaro simba;
- simba rakawanda romuviri uye kutsungirira;
- kuderedza ropa;
- kuwedzera kushanduka kwemuviri;
- kusunungurwa kwehuipi kubva pamuviri;
- normalization cholesterol.
Kuva muchibvumirano chekurodia, iwe unowedzera hutano hwako hwehutano uye kazhinji hunovandudza hutano hwako.
Cardio anoshandisa kurasikirwa nekurema: marudzi
Pane kune zvakasiyana-siyana zve cardio mitoro, kubva kwauri iwe unogona kusarudza chimwe chinhu chakanaka zvakanyanya kwauri:
- kumhanya;
- bhasikoro;
- tennis;
- kushambira,
- rwonzi rwonzi;
- kukwira masitepisi;
- kick boxing;
- aerobic dances;
- aqua aerobics;
- fambisa aerobics, nezvimwewo.
Mutsamba panewo mune zvingasarudzwa zvaunofanira kutenga kubhadhara kubhidhiyo yemagetsi - somuenzaniso, kushambira, tennis kana aqua aerobics uye izvo zvisingadi mari uye zvinowanikwa kune wese-kumhanya, kukwira makwidza, kutamba rambo .
Cardio anoita kumba
Sezvazviri nyore kuona, vazhinji vekurodia maitiro epamba vachaita zvinonetsa zvikuru. Pashure pezvose, vazhinji vedu pamba hatina dziva, kwete temaji, pasina bhasikoro rekuitisa, pasina steppe.
Inonyanya kufarirwa kwema cardio exercise yekurasikirwa pamba inogona kutumidzwa nekutenda tambo yakawanda. Iyi simulator iri nyore inokubvumira kushandisa zvakanyanyisa huzhinji hwemapoka evanhu varipo, izvo zvine dambudziko rakaoma pamuviri. Kana iwe uri kutsvaga miviri yakanakisisa yemotokari yemimba, makumbo kana maoko - izvi ndizvo zvaunosarudza!
Iwe hautendi here kuti tambo yakanyanyisa yokuputika ichakubatsira iwe kubvisa maundi mapaundi? Hazvina maturo! Edza kunze kwekutanga kurovedza svetuka kwema 5-10 maminetsi, uye iwe uchaona kuti iyi sarudzo iri nyore inopa mutoro wakakomba zvikuru. Kuti uone kuti tambo inokubatsira iwe, usakanganwa pamusoro pemitemo iri nyore:
- Pamberi pemisangano, iva nechokwadi chekuita basa rakadzikisa - kuputsa majoini, kuita mitambo, kugara-ups. Zvakakosha kupisa misumbu pamberi pembambo, zvisinei kuti inogona kushungurudzika.
- Usaedza kuisa pakarepo nhoroondo yeOlympic. Kutanga, svetera maminetsi mashomanana, zvino famba munzvimbo panzvimbo imwe yemaminitsi 1-2 uye ramba uchidzidzira. Kutanga, iwe unofanirwa kumhanyira kwemaminitsi gumi nemashanu kusvika pamapfumbamwe. Panguva ino, zvishoma nezvishoma kuwedzera 2 maminitsi, zvinokosha kuti uwane kusvika pamaminitsi makumi matatu nemakumi mana.
- Makirasi anofanira kunge achigara - kanenge katatu pavhiki, kana zvisinei iyo ichava duku.
- Pakupedzisira, ita zvinyorwa zvishoma, zvinozivikanwa kwauri kunyange kubva kuchikoro chechikoro mune dzidzo yenyama.
Inobva kubva nguva dzose cardiovagings iyo inonyanya kupisa uye inobudirira kupisa mafuta inoitika. Uye kuti uwedzere chiitiko, iwe unogona kukurudzira kubatanidza makirasi pamwe nekushandura kune zvakakosha kudya.