Cardio training

Kurovedza kunogona kugoverwa mumapoka maviri makuru: simba uye cardio training. Kana yekutanga yakarongedzwa kusimbisa masimba, kuwedzera simba ravo, uye cardio mitoro inogadzirisa zvakasimba mwoyo yematambudziko uye kukura kutsungirira.

Cardio uye kuwedzera kudzidziswa

Vakawanda vanoshamisika kana zvakanakisisa kuita cardio: vasati vasvika kana mushure mekurevedza muviri. Vatambi vane ruzivo vanokurudzira kuita cardio mushure mekudzidzisa. Sezvo pasina glycogen inenge iri mumisungo, muviri unotora simba kubva kune adipose tissue. Mafuta makuru ekupisa anotanga kubva munenge maminitsi makumi maviri, saka kurovedzwa kwe cardio kunofanirwa kupedzisira kwema 20-30 maminiti. Kune avo vanoda kushayiwa uremu uye nekuderedza mafuta ane mutsara we cardio, zvinokurudzirwa kuti uzviite mudumbu risina chinhu, anenge 40-50 maminitsi.

Pamusoro pemafuta anonyanya kupisa, unofanirwa kuongorora yako cardio pulse. Inofanira kunge iri 60-70% yepamusoro-soro yemwoyo wako, iyo inotaridzwa nemurairo 220 kuderedza makore ako, uko 220 ndiyo yakanyanya kubvumirwa kusvitsa munhu. Somuenzaniso:

220 - 26 = 194

194 * 0.7 = 135.8 - muganhu wepamusoro wemugero wekupisa.

194 * 0.6 = 116.4 - muganhu wakaderera wekorodhi yemapurisa.

Iyi ndiyo nzira yaunowana nayo mhinduro yakanakisisa kubva pamutoro we cardio.

Cardio Trainers

Kana iwe uri muimba yekurovedza kwekutanga, zvino zvichida iwe uchashamiswa nechisarudzo uye edza kutsvaga iyo cardio simulator inoshanda zvakadini: treadmill, bhizimisi rekuvhiya, hovha, nezvimwe. Mumwe nomumwe anopa mutoro pamisungo yakasiyana, asi, sezvakataurwa kare, kana chinangwa chako chiri kuita cardio maitiro ekurasikirwa kwemazivi, hazvina basa kuti mutevedzeri waunosarudza, chinhu chikuru ndechekuona kutora kwako. Sezvo mutemo, mazuva ano simulator ane zvigadziro zvinoshandiswa, saka panowona iwe uchaona zviratidzo zvose uye iwe unogona kuchinja nyore nyore mutoro kuitira kuti kuwedzera kwepasara kugare mumatara aunoda. Imwe nzira inogona kuve inogona kunge iri kutaridzika kwemoyo, izvo zviri nyore kuwana muchitoro chemitambo. Zvakanaka zvakare kuti iwe unogona kutarisa kubudirira kwekudzidzira panguva yamambakwedza kana manheru achikwira kunze kweimba.

Zvimwe zvakakodzera kufungidzira cardio kumhanya pane simulator kana mumugwagwa. Rudzi urwu rwekudzidzira runogona kuitwa sezvinoitwa mukirasi yekare, kusarudza kufamba kwakanaka uye kunamatira kwairi kwose kwose, uye kupa maonero ekubhururuka kushanda. Izvo zvinokonzerwa neCardio inomhanya muchipiri ichibudirira uye inokubvumira kukurumidza kukura kwete kungotsungirira chete, asiwo kuwedzera yako kukurumidza zviratidzo. Nharaunda inofamba (kushandiswa kwemafambi iwe unofamba nemhepo yakakura uye mararamiro aunenge uchizorora) ndicho chikonzero chekudzidziswa kwevatambi vezvenyanzvi, asi iwe unogonawo kuvanyorera zviri mumapurogiramu ako.

Iyo cardio exercise bhasikoro inozivikanwa zvikuru muimba, vakawanda vakaita sayo kupfuura treadmill. Hungu, ichawedzera zvakasiyana nekushanda kwako uye kupa zvakakosha, asi kana uine mukana wekutenga kana kubhadhara bhasikoro, zvichida haungatsvaki kudzokera kune analogi muimba. Mukuwedzera kune chokwadi chokuti mifananidzo iri mberi kwako inoramba ichichinja, uye iwe unogona kushanyira nzvimbo dzakanakisisa, mafambi akadaro anoshandisa simba rakawanda kupfuura pane simulator. Nzvimbo yacho inogara ichichinja, mbeu dzinoshandiswa nekukwira, matanda uye zvimwe zvipingamupinyi zvinofanira kukundwa nenzira dzakasiyana, kuitira kuti chinangwa chenyu chekubvisa uremu hunopfuura huchakurumidza kukurumidza.

Kana uremu hwekudzidzira husati hukurudzirwa zuva rega rega, uye mishonga inoda kuzorora kuti ichinje kudzvinyirira, ipapo mutoro we cardio unogona kurongwa zuva roga roga uye kubudirira kupisa mafuta akawanda.