I-cardio ephakathi. Ukuzivocavoca kokunciphisa okusheshayo ekhaya

Uhlelo lokuqeqeshwa kwe-cardio lokuphumula luyashesha ukuzuza. Ukusebenza kwabo kuyathandwa ngisho nabadlali abafanelwe kahle. Yini esingayisho ngabagijimi abajwayelekile nabasanda kufika, abangenele kalula kumathrendi amasha ezweni lokuzivocavoca. I-cardio ye-interval ikuvumela ukuba ususe ngokushesha amafutha amaningi futhi uthuthukise isimo semisipha.

Uhlobo lwe-cardio-perfusion lubonakala njengento yokuzijabulisa yokuzivocavoca, futhi kwakungekho okudingekayo ekuthuthukiseni kwayo okuyisisekelo. Konke kwaqala ngezivakashi emahholo ezemidlalo, abavilapha ukuba bahlanganyele emidlalweni ye-cardio-games. Ukuze bajabule, abasebenzi banquma ukubeka amabhayisikili ekuvivinya umzimba. Ngakho-ke, abalandeli be-cardio baqala ukungena ngokungazi kahle ngesigqi somqeqeshi we-aerobics - ngokushesha, bese bephuza.

Iyini i-cardio ephakathi?

Ukuqala ngakho kuyadingeka ukuqonda leli gama. Ukuvivinya ukuqeqeshwa kwe-cardio kungenye yezinhlobo zokuzivocavoca kwama-anaerobic. Ihluke ngokuphawulekayo ekuqeqesheni okujwayelekile: isici esiyinhloko ukushintsha kokuqina komthwalo emzimbeni. Isibonelo, ukuhluka okufana ne-sprint nokuhamba ngokuvumelana nesimiso 15/45 kubonakala kanje: umdlali uchitha i-sprint imizuzwana engu-15, futhi amasekhondi angu-45 alandelayo anikezela ukuhamba noma asebenze kancane. Khona-ke umjikelezo uphindaphinda embuthanweni isigamu sehora.

Lolu khetho lufanelekile kulabo abafuna ukuqeda isisindo esiningi, kodwa ngesikhathi esifanayo ukugcina ubuningi bomzimba. Kukhona ukuthuthuka okusobala kulo mfanekiso, njengoba imisipha iba namandla okuqina futhi ehlala isikhathi eside, nomzimba - okunye okufakwe embossed. Amafutha azovele ashise. Into eyinhloko ukudla kahle, ukufudumala ngaphambi nangemva kokuqeqesha futhi usebenzise ngokugcwele.

Ukwahlukahluka kwe-cardio yendabuko

Kwase kudlule isikhathi eside kube nezingxoxo ezifudumele mayelana nokuthi luhlobo luni lokuqeqesha oluzoqeda amafutha amaningi ngaphandle kokulimaza ifomu le-muscle. Njengoba ucwaningo lwesayensi kule nsimu aluzange lwenzeke, abagijimi kwakudingeka bafunde konke ukucabangela ekusebenzeni. Izivivinyo zibonise ukuthi ngehora le-cardio evamile, ama-khalori amaningi atshiswa kunokuqeqeshwa kwesikhashana sehora lesigamu.

Abagijimi abafisa ukuzimelela ngaphambi kokusebenza, baqhubeke behamba kancane ku-treadmill kwehora ekuseni nasebusuku. Isisindo sasiqala ukuhamba, ngoba ama-calories amaningi ayechitheka. Kodwa naye, lo mdlali naye walahlekelwa isisindo somzimba obuyigugu. Lo mphumela awuhambisani namalungu omzimba, ngakho-ke, ukhetho lwenziwa ngokuvumelana nendlela yokuvala. Imithwalo yekhefu ayibangeli ekupheleni kosuku ukudla okunonya, okuyinto okunzima ukulwa nayo, kanti nge-cardio ejwayelekile lokhu kuyimvelo.

Kwaqaphela ukuthi umsebenzi ovamile we-cardio kuphela izinyanga ezingu-2-3, ngakho-ke umphumela wawo uba yize. Eqinisweni, i-cardio ejwayelekile iyanciphisa ingculazi futhi ayinaso ekwenzeni ukusheshisa kwe-metabolism, njengoba kwakucatshangwa ngaphambili.

Imithwalo yekhefu, nayo, igcina umphumela wokwanda kwemetabolism kwamanye amahora angu-12 ngemuva kwamakilasi. Futhi, i-cardio evamile ihambisana nokuwohloka kwemisipha, engamukeleki kumdlali.

Izinzuzo ze-cardio ye-interval

Izingxabano ezisebenzayo zisenza ukukhubazeka kwabo ekuqondeni imithwalo ye-cardio-load, futhi nanamuhla, ucwaningo oluningi lwenziwe ngalokhu. Izivivinyo zibonise ukuthi amakilasi okuphumula anika umthelela omkhulu kunokusebenza noma ukuhamba esitokisini sokuqeqesha nge-cardio ukuqeqeshwa okujwayelekile. Izinzuzo zomdlali:

• Ukushisa okusheshayo ngenxa yokuqina koqeqesho, futhi ukuqeqeshwa kungadlulela imizuzu eminingana. Ngomunye umsebenzi onjalo, umgijimi uchitha amandla amaningi kunehora le-cardio yendabuko engahlali.
• Ukwandisa izindleko zamandla - phakathi nosuku emva kokuqeqesha, umzimba uzama ukwenza ukulahleka okuyisimangaliso, ngakho uchitha amandla amaningi.
• Ukwanda komzwelo ku-insulin, okuvumela umzimba ukuba uhlaziye ngokushesha ama-carbohydrate, ulawule amazinga kashukela egazi, usebenze i-glucose futhi uqoqe izakhi emisipha, kunokuba usebenzise izicubu ze-adipose.
• Ukwandisa ukukhuthazela okuphelele komzimba. Isikhathi esiyinkimbinkimbi yokuzivocavoca uhlelo lwangempela lokuqeqeshwa ukukhuthazela.
• Ikhono lokwandisa isisindo ngezigaba ezivamile. Imithwalo ingathunyelwa kuphela eqenjini elithile lezinsizwa. Kunezivivinyo eziyindilinga zokuthuthukisa isimo somzimba wonke.

Indlela yokunciphisa yindlela yokuphoqeleka yokuzivocavoca kakhulu nokusebenza okuphansi. Isikhathi somsebenzi ngamunye singahluka kusuka kumasekhondi angu-7 ukuya emizuzwini emihlanu, kodwa angabi khona.

Izikhathi zezinhliziyo

Ngesikhathi esifanayo, ochwepheshe nabo babonise umphumela omubi wemithwalo yokuvala isikhathi. Indlala yabo:

• Akunconywa kubaqalayo ngenxa yokuphakama okukhulu kwemithwalo. Imithwalo enjalo inzima ngisho nabadlali abanolwazi, kungabi yilabo abasanda kusebenza. Udinga ukuqala amancane, futhi emva kwesikhashana ungazama ukufaka i-cardio ye-interval yohlelo. Labo abahlupheka ngenxa yokukhuluphala noma izifo ezihlangene, ngokujwayelekile, bayaphikisana nemisebenzi enjalo.
• Kubalulekile ukuhlanganisa ngokucophelela ukuqeqeshwa ngokuqeqeshwa kwamandla, ukuze ungadluli imizwa namalungu. Isibonelo, uma usebenza ngezinyawo izikhathi ezimbili ngesonto bese uhlela ukwengeza isikhathi ngemuva komthwalo oyinhloko, ingozi yokuthola ukulimala okuhlangene kwanda.
• Amakilasi avamile avamile ayingozi. Ngisho noma uqaphela ukuthi umzimba uyashintsha nsuku zonke, futhi ulungele ukunikeza nsuku zonke, khumbula: isidingo se-cardio esingeke senziwe okungaphezu kokuphindwe kabili ngesonto. Ngokuvamile kulezi zindawo kukhona abantu abathile, emva kokuqeqeshwa kwamandla ajwayelekile, banquma ukuqedela umsebenzi wabo ngomsebenzi wehora wesikhathi - ngakho-ke akunakwenzeka.
• Ukuncintisana kokusebenza. Uma i-cardio evamile ikuvumela ukuba uphumule futhi ujabulele inqubo, bese-ke ngekhefu, konke kungenye indlela. Ukuqeqeshwa kuvame ukuhambisana nezinzwa ezingathandeki, ukushisa nokudweba emisipha. Lena inqubo evamile. Uma umgijimi engakakulungeli ukunikeza konke okungu-100% nokuzinikela ngemuva komthwalo omkhulu wokuqala, i-cardio yesikhathi esingeyona yona.

Ukuze ugweme ukulimala, into eyinhloko ukuzikhethela umsebenzi ozobe wenza kahle kakhulu emzimbeni. Kancane kancane, lo mdlali uzokwazi ukuyilungisa ukuze athole amandla. Uhlelo oluhle lokuqashwa lungatholakala kuphela ngokulingwa nokuphutha.

Yimaphi ama-simulator afanelekayo?

Kumakilasi okuphumula ama-simulators alandelayo afanelekile:

• Ibhayisikili yokuzivocavoca, okumele ibeke izinga eliphezulu lokumelana.
• Sprint noma ukugijima okusheshayo ku-treadmill.
• Ukugijima enkundleni noma epaki.
• Ukuqeqesha echibini ngokutadisha amasu ahlukahlukene wokubhukuda.
• Ukuhamba ngesikebhe - kulabo abathanda ukuhamba ngesikebhe. Ungasebenzisa i-simulator ekhethekile ehholo.

Ngokuvamile, noma yisiphi simulator ongenza umzimba cardio kufanelekile. Uma kungekho abadlali be-cardio, kuyokwanela ukugijima enkundleni noma emvelweni endaweni elula. Futhi kufanelekile ukugibela ibhayisikili endaweni ephansi.

Ukufudumala ngaphambi kokuqeqeshwa

Kuvame ukuqala abagijimi banciphise ukunakwa okufudumele. Ukusebenza kwayo kuyadingeka kunoma yikuphi ukuqeqeshwa! Izakhiwo eziyinkimbinkimbi zokufudumala ngaphambi kokuqeqesha kuzothuthukisa imisipha bese yenza amalunga asebenze, ngaleyo ndlela anciphise umthwalo emzimbeni ngokuqondile ngesikhathi sokuqeqesha.

Ngaphambi kokuqeqesha kubalulekile ukulungiselela amalungiselelo alandelayo:

1. Ukushintshaniswa kuwo wonke amalunga - intamo, amahlombe, ama-elbows, ama-wrists, i-hip joint. Yenza izikhathi ezingu-5-8 ngendlela eyodwa, ngaphandle kokunyakaza okungazelelwe.
2. Ukugijima kancane kancane imizuzu engama-5 ukwandisa isilinganiso senhliziyo.
3. Ukwenza izivivinyo ezolula - ama-squats anesimo esikhulu sezinyawo, ungama ebhasini ukufudumala yonke imisipha.
4. Ngaphambi kokuphambuka kunconywa ukuba wenze ukuphuma ngaphandle kwama-squats, ngaphambi kokugijima ibanga - ukugijima ngokushesha imizuzu emibili ngokuphakama kwamadolo aphezulu. Ngaphambi kokusebenza, kubalulekile ukufudumala imisipha yomlenze kahle.

Ngemuva kokuqeqeshwa, kubalulekile ukwenza isethi yokuzivocavoca kokuthutha okufudumayo nesimo esiqinile. Uma ungaqedi iseshini ngokufudumala, imisipha ngosuku olulandelayo iyogula kakhulu ngenxa ye-lactic acid, eyatholwa emisipha ngesikhathi sokuqeqeshwa. Umgijimi odambisayo uyalihlakaza kuwo wonke umzimba.

Ukubonisa ukubonisana, ukuqeqeshwa kwesikhashana kungaba kanjani ekuqeqesheni umzimba noma ukuvivinya umzimba ukuze ulahlekelwe isisindo ngokushesha ekhaya. Izinhlelo ezilandelayo zokuqeqesha zihlelwe ukuze kuqiniswe umthwalo emisipha.

Ukuzivocavoca 1

Kuyafanelekela Wabasaqalayo. Kubonakala kanje:

• Isiqingatha somzuzu wokugijima ngokushesha noma usebenze ngebhayisikili yokumisa (ohlelweni oluqinile kakhulu).
• Ukuphumula - imizuzu engu-4.
• Phinda umjikelezo izikhathi ezingu-4-6.

Ngaphambi kokusebenzisa uhlelo oluyinkimbinkimbi yebhayisikili, ama-knee joints ayadingeka ukuze agweme ukulimala. Ukwenza lokhu ngesikhathi sokufudumala, udinga ukunikeza imizuzu embalwa ebhayisikili yokuzivocavoca, kodwa ukwenza umsebenzi ngokulinganisa okulinganiselwe.

Ukuzivocavoca 2

Ungenza le cardio yesikhashana esitokisini. Uhlelo:

• Ukugijima okusheshayo - amasekhondi angu-8-10.
• Ukusebenza okulinganiselwe - amasekhondi angu-12.
• Phinda izikhathi ezingu-60.

Ukuzivocavoca 3

I-cardio ye-interval ku-ellipsoid noma i-rollreader:

• Ukugijima ngesivinini esiphezulu kakhulu - imizuzwana engu-15.
• Ukusebenza kancane kancane - amasekhondi angu-30.
• Phinda izikhathi ezingu-25-30.

Ukuzivocavoca 4

Imithwalo yemithwalo ngokugcwele ngenxa yokugijima isikhathi eside ngesivinini esiphezulu. Isibonelo:

• Ukugijima okusheshayo - imizuzu engu-4.
• Phula imizuzu engu-3
• Phinda izikhathi ezingu-4-5.

Amakilasi kuzinhlelo ezinjalo eziphakeme kakhulu ngeke anike amandla amafutha. Kodwa kubalulekile ukukhumbula ukuthi kufanele unikele konke okusemandleni akho. Uma ungeke ukwazi ukucindezela wonke amandla ekuqeqesheni isikhashana, ukuqeqeshwa kwe-cardio njalo noma ukuhamba ku-treadmill kuzoletha inzuzo eyengeziwe.

I-cardio yekhefu ekhaya

Ukwenza isimiso sesikhathi ngaphandle komqeqeshi kuyingozi. Uma ufuna ukuthuthukisa ngale ndlela indlela yokuzivocavoca yasekhaya yokushisa okushisayo, khona-ke ngesikhathi ufunda ukuqeqeshwa kwesikhashana, kufanele:

1. Ukuzibandakanya ngamandla njalo njalo izikhathi ezintathu ngesonto izinyanga ezingu-3-4.
2. Ukuze ukwazi ukwenza izivivinyo eziyisisekelo - ama-push-ups, ama-squats, ama-deadlifts nama-pull-ups.
3. Okungenani imizuzu eyi-120 ngesonto ukwenza imisindo ye-cardio.

Okufanelekile, uma kukhona i-cardio ekhaya, i-tapreader, i-ellipsoid, isenzo sebhayisikili sizokwenza. Uma kungenjalo, ungagijima epaki noma enkundleni. Faka umthwalo wokuphumula kufanele ube kancane kancane. Ekuqaleni kungcono ukukwenza ngezinsuku ezingenayo imithwalo yamandla. Ukuqeqesha ekhaya, ukugqugquzela nokubekezela kubalulekile.

Ukudla emva kokuzivocavoca

Abantu abaningi bacabanga ukuthi asikho isidingo ngemuva kokuqeqeshwa. Ikakhulukazi, uma ukuzivocavoca ukukhula okusheshayo ekhaya kuqhutshwa. Ukudla emva kokuzivocavoca akunakwenzeka kuphela, kodwa futhi kuyadingeka - umzimba udinga ukubuyisela amandla asetshenzisiwe, futhi konke ukudla okudliwe kuzoqondiswa ngalokhu.

Ungakhohlwa ukuthi ngesikhathi sokuqeqesha umzimba ulahlekelwa ngamanzi amaningi, ngakho-ke kuyadingeka ukuba ugcwalise ibhalansi. Amanzi kufanele adakwe kokubili ngesikhathi seseshini nangemva kwalokho. Awukwazi ukusebenzisa ikhofi nechocolatele amahora amabili ngemuva kwamakilasi.

Kodwa-ke, labo abafuna ukunciphisa umzimba, kubalulekile ukumelana isikhashana bese bedla emva kwamahora angu-1,5-2 emva kokuqeqesha. Iqiniso liwukuthi phakathi neseshini, inqubo yokushiswa kwamafutha iqalile, eqhubekayo eminye amahora amabili ngemuva kokuphela kwezivivinyo. Phakathi nalesi sikhathi, umzimba uthatha amandla ngamafutha, futhi isisindo esiningi sishisa. Khona-ke ungadla ukudla kwamaprotheni - i-fat-fat cottage shizi, i-omelet encane yamaqanda, isifuba se-inkukhu esilisiwe noma inhlanzi emhlophe ephekwe ekuqhumeni.

Ekuphishekeleni imilingo yokushisa amafutha, abaningi abalaleli umzimba wabo, bayigcwalise futhi bayenze kube kubi nakakhulu. Kubalulekile ukuqonda ukuthi ukuqina akukhathazi kakhulu. Kubalulekile ukuthi uhlanganyele ohlelweni oluzobe lukhululekile emzimbeni. Kuzoletha inzuzo eyengeziwe.