Cardio lokuphumla. Uqheliso ukunciphisa umzimba ekhawulezayo ekhaya

inkqubo lokuphumla Cardio ifumana ngokukhawuleza kuthandwa. Liyakwazisa ukusebenza abadlali babo udumo. Yintoni Singathini iimbaleki eziqhelekileyo wabaqalayo, efanele ngokulula ngemikhwa amatsha ehlabathini lokuphila. Cardio lokuphumla ikuvumela ukuba ngokukhawuleza balahle ngamanqatha abangaphezu kwemfuneko kunye nokuphucula imeko kwezihlunu.

uhlobo Cardio wabonakala njengendlela qete yokuzonwabisa, yaye akukho izizathu abazange ekukhuleni kwakhe olukhulu. Yonke le nto yaqala kunye neendwendwe zokwenza umthambo, Lenya inxaxheba kardiozanyatiyah. Ukubakhuthaza, abasebenzi ugqibe kwelokuba ubeke Bikes kwi holo ngayo umzimba. Ngoko kwenzeka ukuba fans Cardio yaqala engathandi ukuba baziqhelanise umqeqeshi isingqi aerobics - ke ukuzila, ngoko kade.

Yintoni Cardio lekhefu?

Okokuqala, makhe Masiqonde kota. Interval ukuzilolonga Cardio - enye iintlobo ntshikilelo anaerobic. Eyahluke kakhulu ukusuka umgangatho noqeqesho; iphambili ke alternation umthambo ubunzulu umzimba. Umzekelo, uhlobo kunye siqongqothe nokuhamba phantsi scheme 15/45 limi ngolu hlobo lulandelayo: imbaleki iyabaleka imizuzwana 15 lokubaleka, kunye imizuzwana 45 kamva kususa ukuhamba okanye njengomtyibilizi kade. Ngoko ke umjikelo iyaphindwa isangqa kangangesiqingatha seyure.

Olu khetho ilungele ukuba abo bafuna ukunciphisa umzimba, kodwa ukuba bagcine kwezihlunu. Ivela ukuphucuka ezicaceleyo manani, njengoko izihlunu zibe elastic ngakumbi aqine, kwaye umzimba - uncedo ngakumbi. Nenqatha ngomlilo nje. Eyona nto ibalulekileyo - ukutya, ukuba shushu phambi nasemva umthambo, waza wazihamba zonke phandle apha ekuhambeni yengqesho.

Ngokungafaniyo Cardio yesintu

Kangangexesha elide kwakukho Kwiingxoxo ezishushu malunga uhlobo loqeqesho lokubhangisa ngamanqatha kwemfuneko ngaphandle kokonakalisa imilo kwezihlunu mbaleki. Njengoko uphando kule ndawo azizange wenziwe, iimbaleki kwafuneka afunde zonke iinkcukacha zokwenza. Amalinge lubonise ukuba lixa zisaqhubeka Cardio utshisa calories ngaphezu kwesiqingatha seyure-Amazing lekhefu.

Iimbaleki abanqwenela ukuba yome phambi imisebenzi, abaqhuba Ukunkcunkca Ungabambiseki kangangeyure kusasa nangokuhlwa. Ubunzima, Kakade ke, ukuba ahambe, kuba calories kuzanywa ngaphezulu. Kodwa ke kunye naye kunye nomdlali ubhitye kwezihlunu anqabileyo. Ezo bodybuilders ngenxa unganelanga; ngoko ke ukhetho senziwa egameni le ndlela lekhefu. umthwalo lezithuba obangela ekupheleni kutya imini, apho kunzima ukulwa, ngoxa Cardio eqhelekileyo Khawufan kwizimanga zendalo.

Kuye kwaphawulwa ukuba Cardio yesiqhelo isebenza kuphela iinyanga 2-3, emva koko ke ifuthe kuyo shwaka. Enyanisweni, i-Cardio standard kunciphisa sifo yaye akafuni isandla ekukhawuleziseni ukutya, njengoko ndacinga ngaphambili.

umthwalo lokuphumla, ke, ukugcina isiphumo ukwanda yokucolwa omnye iiyure ezili-12 emva koqeqesho. Kwakhona Cardio wesintu kunye ukubola Imisonto izihlunu, leyo Okwala womdlali.

Iinzuzo Cardio lokuphumla

mpikiswano Active basenako ukwenza dissonance ekuqondeni Cardio, kwaye ukuza kuthi ga kuye izifundo ezininzi apho ngalo mbandela. Amalinge lubonise ukuba iiklasi interval siphumelele ngaphezu isebenza okanye ohamba treadmill kwindawo Cardio eqhelekileyo. Izinto eziluncedo ze yembaleki:

• fat nokosa Fast ngokusebenzisa ngamandla uqeqesho kunye noqeqesho kungathatha imizuzu emininzi. Ebudeni enye zeseshoni womdlali ochitha amandla ngaphezu kweyure ye Cardio emveli lonwabu.
• Ukunyuka ukusetyenziswa eneji - emini emva umthambo, umzimba uzama imbuyekezo ngelahleko metabolic, ngoko wachitha amandla ngakumbi.
• Growth ubuntununtunu insulin, nto leyo evumela umzimba ukwenza iicarbohydrate ngokukhawuleza, ukulawula iswekile yegazi, glucose processed yaye inokuqokelelana izondlo esihlunwini, kunokuba izicwili ngamanqatha.
• Ukwandisa unyamezelo zomzimba. inkqubo yokuzilolonga lokuphumla - oko inkqubo yokwenene yoqeqesho unyamezelo.
• Ithuba ukukhulisa ubunzima kwi kwingqesho. Imithwalo ingabhekiswa kuphela kwiqela elithile izihlunu. Unako ukuphucula uqeqesho imilo elijekelezayo lwe umzimba wonke.

ndlela lokuphumla - an alternation imbopheleleko yenu phezulu nezisezantsi kwimithambo ngendlela. Ubude umthambo ngamnye ingahluka seconds malunga 7 ukuya kwimizuzu emi-5, kodwa hayi ngaphezulu.

Bendlela Cardio lokuphumla

Noko ke, iingcali ziye zachongwa nefuthe elibi umthambo lokuphumla. lobubi babo:

• Akukhuthazwa kwabasaqalayo ngenxa msebenzi ekumgangatho ophezulu. leyo kunzima nkqu kwiimbaleki abanamava, ukuba asingethi, kudane abo nje beza ukuyenza. Kufuneka uqale ngencinane, yaye kuphela emva kokuba ngexesha uzama ukungena inkqubo Cardio lokuphumla. Abo abaphethwe ukutyeba okanye izifo namalungu, contraindicated ngokubanzi zeeklasi ezinjalo.
• Kubalulekile ukudibanisa uqeqesho kunye noqeqesho amandla, ukuze overtax imisipha namalungu. Umzekelo, ukuba ngaba 2 noqeqesho ngeveki ukusebenza ngeenyawo zabo kwaye bafuna ukuba yongezwe emva kokuba umthwalo eziphambili kwakhona i lekhefu, ingozi yokwenzakala ukufumana yokwanda kwamalungu.
• Iiklasi lokuphumla rhoqo ziyingozi. Nokuba uphawula ukuba umzimba utshintsha yonke imihla, yaye ukulungele ukunika imini yonke, khumbula ukuba Cardio lokuphumla kuyimfuneko ukuzithwala kabini ngeveki. Amaninzi kule ndawo zokwenza umthambo ngabantu, emva kokuba ubunzima standard ukuqeqesha umzimba wakho isigqibo ukugqiba iiseshoni iyure lokuphumla - ngoko musa kuyo nayiphi na imeko engenakwenzeka.
• Ukuntsonkotha zokuphunyezwa. Ukuba Cardio kunesiqhelo ikuvumela ukuba bakhululeke kwaye ukonwabela inkqubo, ukusuka lekhefu yonke indlela ngeenxa zonke. Uqeqesho amaninzi kunye mizwa ekhathazayo, ukutsha kunye neentlungu zokuzoba kwi izihlunu. Le yinkqubo eqhelekileyo. Ukuba womdlali akukho ukulungele ukunika yonke into 100% nikuyeke emva kokuba umthwalo yokuqala enzima, Cardio lokuphumla ayikho kuye.

Ukuze siphephe umenzakalo, eyona nto ibalulekileyo - ukuba azikhethele ngokwawo umsebenzi ukhetho, nto leyo yayiza kuba kangangoko ukuba umzimba. Ngokuthe ngcembe, womdlali liyazilungisa baxhasa ekwandiseni amandla. lokuqeqesha Ideal zingafezekiswa kuphela ngamava abuhlungu.

Yintoni simulators ifanelekile?

Le simulators zilandelayo kufanelekile ukwenza uqeqesho lokuphumla:

• Ukuzilolonga ibhayisekili apho awunakucwangcisa umphakamo ubuninzi yokunganyangeki.
• Spirit okanye baleka ekhawulezileyo kwi treadmill.
• Ubaleko kule nkundla okanye epakini.
• Ukuzilolonga echibini nezifundo ubuchule ezahlukeneyo okuqubha.
• Ukuphehla - labo bayathanda ukuhamba ngesikhephe. Ungasebenzisa nomqeqeshi ekhethekileyo ejimini.

Ngokubanzi, unako ukusebenzisa nayiphi mshini, apho ukwazi ukwenza imithambo Cardio. Xa engekho Cardio ngokwaneleyo eliyisebenzayo kwibala okanye emaphandleni kwindawo elula. Kwakhona ibhayisekile ofanelekileyo endaweni ethe tyaba.

Kulungele phambi umthambo

Kudla intsha abuhluthe ukuzilolonga ngenkathalo. ukusebenza kwayo - elwe na Amazing! Iseti loqheliso ukushushubeza phambi umthambo zilifudumeza imisipha namalungu umsebenzi amandla, ngokwenjenjalo kuncitshiswe umthwalo kwi emzimbeni ngqo ngethuba loqeqesho.

Phambi ukuzilolonga obuqinileyo naabo ababathandayo Kubalulekile ukwenza amalungiselelo zilandelayo:

1. Ujikelezo onke amalungu - entanyeni, amagxalaba, engqinibeni, iwotshi, nyonga. Yenza amaxesha 5-8 kwicala elinye, ngaphandle nayiphi na intshukumo ngequbuliso.
2. Ukubaleka ngesantya olucothayo malunga 5 imizuzu ekunyuseni izinga intliziyo.
3. Ukwenza imithambo yokuzolula - squats ingxelo ebanzi iinyawo, unako ukumelana bar ukushushubeza zonke izihlunu.
4. Phambi kokuba siqongqothe kucetyiswa ukuba nokutsiba kwinqwelo wahlala-ups phambi kokusebenza mgama - ngokubaleka msinya imizuzu-2, ukukhulisa amadolo phezulu. Phambi ukubaleka ukuba elungileyo zilifudumeza izihlunu imilenze.

Emva kokuba ukuzilolonga, qiniseka ukuba enze iseti olulandelenayo omuhle-up kunye static elula. Ukuba ngaba kugqibezela msebenzi efudumeleyo-up, izihlunu ingomso liya kuba ubuhlungu ngenxa acidosis acid yakheka kwi izihlunu ngexesha umthambo. Ukolula kwimbaleki azifuduse kuyo yonke umzimba.

Ukubonakalisa oku ngokucacileyo, ingajongeka uqeqesho lokuphumla ejimini okanye umthambo ukunciphisa umzimba ekhawulezayo ekhaya. Iinkqubo zoqeqesho zilandelayo zicwangciswe ekwandiseni ukuze lomthwalo kwi izihlunu.

Isifundo 1

Ifanele wabaqalayo. Kubonakala ngathi le nto:

• Ngesiqingatha somzuzu ukubaleka ukudla okanye ukusebenza ibhayisekile emileyo (kwi inkqubo engqongqo kakhulu).
• Lonwabo - imizuzu 4.
• Phinda umjikelo amatyeli 4-6.

Phambi kokwenza lo msebenzi kwi inkqubo yokuzilolonga ibhayisekile entsonkothileyo kufuna nolungiselelo idolo ukuze uphephe iingozi. Ukuza kuthi ga ngoku, ngexesha efudumeleyo-up kuthatha imizuzu embalwa ukuba ukusizalisa i umthambo ibhayisekile, kodwa wenze umthambo ngesantya.

Isifundo 2

Uyakwazi ukwenza oku Cardio lekhefu kwi treadmill. Inkqubo:

• Ebaleka - imizuzwana 8-10.
• njengomtyibilizi Moderate - imizuzwana 12.
• Phinda phinda 60.

Isifundo 3

Cardio lokuphumla phezu ellipsoid okanye treadmill:

• Sathi sakubaleka ke ngesantya esiphezulu kunokwenzeka - imizuzwana 15.
• uhlanga ayayo - imizuzwana 30.
• Uphinde amaxesha 25-30.

Isifundo 4

Ngenkuthalo usindanisa izihlunu ngenxa nokubaleka elide ngesantya esiphezulu. umzekelo:

• Fast ibaleka - imizuzu 4.
• Break imizuzu 3
• Uphinde amaxesha 4-5.

Iiklasi kwinkqubo eliphezulu-ngamandla akazange ukunika naliphi na ithuba namanqatha. Kodwa ke kubalulekile ukukhumbula ukuba kufuneka ngokupheleleyo ukunika konke okusemandleni. Ukuba abakwazi ukuba sikhohlele yonke imikhosi kuqeqesho lokuphumla, Cardio rhoqo okanye ehamba kwi treadmill iya kuba luncedo ngakumbi.

indlu lokuphumla Cardio

Bazibandakanye inkqubo ngaphandle kumqeqeshi lokuphumla yingozi. Ukuba ufuna ukuphucula imisebenzi eya ekhaya ukuba aqhumisele ngamanqatha, ngoko xa uphuhliso noqeqesho lokuphumla kufuneka:

1. Rhoqo umthwalo amandla ka-3 ngeveki iinyanga 3-4.
2. Ukuze ukwazi ukwenza ezingundoqo imithambo - pushups, squats, deadlifts iplagi-ups.
3. A ubuncinane imizuzu 120 ngeveki ukwenza Cardio.

Ngokusesikweni, ukuba le ndlu unalo Cardio - treadmill efanelekileyo, i ellipsoid, i umthambo ibhayisekile. Ukuba akunjalo, ungenza ukubaleka epakini okanye kwindawo yezemidlalo. Ngenisa umthwalo lekhefu ngcembe. Ekuqaleni, kungcono ukwenza ngemihla free kwemithamo ngamandla. Kuba ekhaya ukusebenzisa ezi nenkuthazo kanye njengokuba ebalulekileyo kunye nomonde.

Nutrition emva kokuba umzimba

Abantu abaninzi bacinga ukuba ukutya emva Amazing ayikho imfuneko. Ingakumbi ukuba wenza imithambo ukunciphisa umzimba ekhawulezayo ekhaya. Yitya emva eklasini kuphela kunokwenzeka, kodwa kuyimfuneko - umzimba kufuneka kwakhona amandla wachitha, kwaye konke ukudla iya ngqo kulo.

Musa ukulibala ukuba ngexesha umthambo, umzimba ulahlekelwa ngokusebenzisa ukubila amanzi amaninzi, ngoko ke kufuneka ukuba wenze imali eseleyo. Amanzi kufuneka kuthathwe omabini ngexesha leklasi nasemva kwayo. Ayikwazi isetyenziswe kwisithuba seeyure ezi-2 emva kokuba ikofu chocolate iiklasi.

Noko ke, abo bafuna ukunciphisa umzimba, kufuneka sime utye iiyure kuphela 1.5-2 emva Amazing. Inyaniso kukuba ngexesha leseshoni uqala inkqubo amanqatha eluvundwini, okuhlala omnye iiyure ezi-2 emva kokuba umthambo lugqityiwe. Ngeli xesha, umzimba kuthatha amandla fat kunye nokutyeba utshiswe. Emva koko kutya iiproteins - fat-free cottage itshizi, begilana amaqanda ngaphandle sac, wayipheka ibele inkuku okanye intlanzi emhlophe, iyabiliswa.

Ukufumana bullet magic ngelahleko amanqatha, abaninzi bangaliphulaphuli umzimba wakho, ilayishwe kwakhona kwaye wenze kube kubi. Kubalulekile ukuqonda ukuba ngobunzulu Akunsani. Kufuneka ukuba iqwalaselwe ngokuthi iprogram eya kuba kakuhle umzimba. Iya kuba luncedo ngakumbi.