Cardio workout kumba

Cardio mutambo waunodzidzisa kutsungirira mwoyo ("cardio"), mapapu uye kuwedzera kutsungirira kwemuviri wose. Panguva imwecheteyo cardio kudzidzisa inofanirwa kuve kwechimwe chirongwa chekurasikirwa, nekuti ndeye panguva dzakadaro izvo glycogen (simba rekuchengetedza simba) rakatsva, uye kana mushure mokupera kwaro zvingave zviri kutaura pamusoro pekupisa mafuta.

Cardioversion inogona kureva mitambo ipi neipi inoshingaira: kumhanya, kushambira, kuputika, kuenda kumotokari uye kudzidzira pane simulators. Kana iwe usiri mukana wekuita pane imwe nzvimbo yefitness pavanomiririra, kana kuti shanyira zvikamu zvemitambo, tichakubatsira kuti usarudze chirwere chemahara pamusha.

Kuverenga

Kubudirira kwekurovedza, nguva ye cardio training inofanira kunge inenge maminitsi makumi maviri nemakumi matatu (panguva ino, glycogen inopiswa), uye zvakakodzera-kusvikira paawa. Tinofanira kuverenga kupisa, nokuti chete nedzimwe nhamba dzepfungwa, kudzidziswa kunobatsira.

Kuti uwane uremu uye upise mafuta ekuchengetedza mafuta, kupisa kwako pa cardio kumba kunofanira kuenzana ne60% yepamusoro. Uye kuwedzera kutsungirira kwemwoyo nemapapu - 70-80%.

Nzira yekuverenga yakawanda seiko yemoyo?

Kune varume: 220 - muzera

Kune vakadzi: 214 - muzera

Zvisinei, kune vanotanga, iyo miganhu inofanira kuva yakaderera uye panguva yekutengesa cardio kuwandisa kwepakati yatinoparadzanisa ne 1.5.

Cardio kumba

Nokuda kwekushanda kwema cardio kumba iwe unogona, kutenga sei simulator, uye kuzviita pasina iyo. Zviratidzo zvinoshandiswa pakudzidziswa kwema cardio zvichave ari aerobics, tai-bo , kutamba, makirasi pachikwata chechitsika. Mutemo chete ndewekuti kudzidziswa kwako kunotanga nekudziya-up, kune simba rekudzidzira, mushure mekunge iwe unofanirwa kutaridzika. Iwe unokwanisa kumhanyira panzvimbo iyo (asi hazvigoneki kuti iwe uchakwanisa kuzviita kwemaminitsi makumi maviri) kana kutumbuka pamusoro pambo, zvakanakisisa, zvechokwadi, kuti udzidzise mumhepo itsva.

Makirasi mangwanani

Iwe haugoni kupa mukati mambakwedza kunyanya kunetseka pamwoyo, nokuti iye anodawo nguva yekumuka. Kunyange zvakadaro, izvi hazvirevi kuti mangwanani ekudzidzira cardio inokuvadza. Pane zvakasiyana, maminitsi makumi maviri nemakumi maviri nemanomwe kubva mangwanani anobudirira kupfuura chero mamwe mabasa, anopisa mafuta, sezvo glycogen yose yatotopedzwa munguva yehope.

Kakawanda kwezvidzidzo

Pakutanga, iwe uchange uine mashizha 3-4 pavhiki. Kudzorera nekukura kwemisumbu kunodawo nguva, izvi zvinoreva, pamwero, zuva rimwe. Usashandisa nguva inopfuura awa panguva, kudzidziswa kwenguva refu (maawa 3-4) kunoparadza muviri, sechigumisiro, muviri unoshaya nzara uchatanga kutora mapuroteni kubva musimba.