Kodi kuchita cardio pambuyo maphunziro kulemera?

Kawirikawiri, mafani a ojambula si kwambiri akulemekezedwa cardio pambuyo maphunziro kulemera, kuganizira kunafuna chosasangalatsa yosautsa. Ndipotu, cholinga chake - yekha kukhalabe kuchuluka mafuta pa mlingo anakhumba otsika. Anthu ambiri amadzifunsa - Kodi mukufuna cardio pambuyo maphunziro kulemera? Kodi izi Zochita zingatheke weniweni? N'chifukwa chiyani cardio pambuyo maphunziro kulemera zizichitidwa konse, ndi mmene kukwaniritsa mayikidwe yoyenera kwa wina ndi mzake, kotero kuti mmene anali yayikulu?

cardio ndi chiyani?

Zimatanthauza wotchuka kupirira zolimbitsa thupi ndi kulimbikitsa ziwiya mtima ndi magazi. iwo akutsatiridwa, onse mawu a masewero olimbitsa thupi, ndi panja. Classic zitsanzo za cardio atha kutumikira ngati kuthamanga ndi kuyenda, kusambira kapena atakwera njinga. Pankhaniyi, sitikutanthauza yochepa mphindi 10 kuthamanga patsogolo kuchita zazikulu (ie. E. The zochangamutsa) ndipo anapitiriza ntchito pakati pa mphindi 20 mpaka ora.

Choncho, tidzayesetsa kuti tione kufunikira awo, nthawi ndi osakaniza woyenera ndi zofunika kwambiri. Kodi n'zotheka kuchita cardio pambuyo maphunziro kulemera, kapena bwino kwa iye? Mwamtheradi wopezeka yankho la funso za njira yabwino kulibe. Cardio amaloledwa kuchita m'mawa patsogolo maphunziro kulemera kapena pambuyo kuchotsa ake, komanso madzulo kapena nthawi iliyonse pamene muli mphamvu ndi nthawi yopuma. Nthawi ya tsiku kusankha ndi inu, malingana ndi chandamale anakonza (monga sangathe kukula kwa minofu kapena kuwonda).

Chimodzimodzi pamene ife kuonda

Akukhulupirira kuti ntchito ya cardio m'mawa kumapangitsa kagayidwe ndi kuyika apamwamba mlingo wake mu tsiku lotsatira. Ndiko kuti, mosasamala kanthu za tsiku ndi madzulo zinthu (ngakhale ndi ziro), inu kuwotcha masana ndi ambiri zopatsa mphamvu.

Mawonekedwe kwambiri bwino maphunziro amenewa ndi otsika Mwamphamvu cardio. Amakhala kuthamanga kapena kupalasa njinga, koma ndi liwiro ang'ono ndi khola. Mphamvu mu nkhani iyi yotengedwa nkhokwe thupi mafuta, osati analandira masana ndi chakudya chakudya. Zidzachitika, ngati m'mawa otsika Mwamphamvu cardio idzachitike pa chopanda kanthu m'mimba (otchedwa njala cardio) kapena ndi cardio pambuyo maphunziro kulemera pamene mphamvu kusungidwa mu thupi kochepa.

Kodi bungwe ilo

Pano pali zimene mungachite kuti chiyanjanitso cha cardio ndi mphamvu ngati cholinga chanu ndi kuwononga thupi monga kwambiri mafuta, kuyesa:

• Kuchita cardio pamaso kulimbitsa thupi kapena nthawi yomweyo pambuyo.
• Kodi pa tsiku lomwelo monga mphamvu, koma olekanitsidwa ndi kusiyana kwa maola 6 kapena kuposa.
• Kusungitsa cardio tsiku limodzi pamene inu mulibe anapereka mphamvu (mwachitsanzo, Njira ndi mzake).

Cardio pambuyo maphunziro kulemera: ndipo ndi

Ngati cholinga chanu - kuwonjezera minofu misa kapena adzausunga, kuti waukulu cardio kulimbitsa thupi sikuthandiza kuchita. Tikufotokozera - ife sindikuyankhula za mphindi khumi kardiorazminke zofunikira zonse. Ichi ndi chifukwa chakuti phunziro lalikulu muyenera chakudya chabwino cha mphamvu yaikulu pa ntchito zonse, inu negate zotsatira za mphamvu.

Ndipo komabe - cardio bwino isanayambe kapena itatha maphunziro kulemera? maphunziro zokhazikitsa anatsimikizira chakuti kulemera kwambiri akhoza kugonjetsa amene kale anachita mphamvu cardio mwa othamanga ndi mlingo luso ofanana.

Osati kwambiri wolandiridwa mu nkhani iyi kusiyana ndi nthawi yomweyo pambuyo mphamvu. Pali chiopsezo cha imfa ya kumanga minofu. Potsilizira pake, zimakupiza-akugwedeza, otanganidwa mpumulo minofu, cardio si choncho kutero. Pajatu kusiya zimene anapanga, zimene zikupangitsa kuti minofu kukula awo ndi mwayi kuchira kwathunthu.

Njira mulingo woyenera

Amene cholinga - ndi zaukhondo, mwangwiro kuyang'ana minofu ndi zochepa mafuta ngati n'kotheka, cardio pambuyo maphunziro kulemera amaloledwa kuchita, koma ndi katundu zolondola. Kuchuluka kwa glycogen kuti ndi mphamvu pa mapeto a maphunziro ndicho kochepa, ndi mlingo ayenera kukhala odziletsa cardio kwa mphindi 30-45. mphamvu chidzatengedwa makamaka nkhokwe mafuta.

Morning kardiozanyatiya ndi cholinga ofanana akhale mphindi 20 padera kapena ndi kusiyana lalikulu ndi mphamvu - kusunga minofu.

Monga amadziwika kutulutsa mpaka minofu, muyenera kuchita masewera olimbitsa thupi ndi abwino mphamvu katundu, komanso ambiri mkulu-kalori chakudya. Komanso, nthawi zina ndi kuchira. Ngati kuchuluka kwa mafuta inu musadandaule kwambiri, kuchokera cardio nadzakhoza msanga adzasiyidwa.

Cardio zotsatirazi maphunziro mphamvu kuonda: interlace mfundo

Ngati yokhudza amaposa wa cardio mafuta mukufunabe. Mwina boma abwino azichititsa iwo mu masiku mpumulo pakati pa mphamvu (kapena kuti tsiku lililonse). Monga ankayimira kwa masiku 3 mpaka 4 pa sabata, ndi kuchita zonse ayenera kukhala pa chopanda kanthu m'mimba m'mawa kapena kutenga mapuloteni. Ndi bwino masiku angapo a anayi chinkhoswe mu otsika Mwamphamvu mayendedwe.

Popeza cardio pambuyo maphunziro kulemera amafuna zina ufulu nthawi, amene alibe zonse zimene amachita kugonja. Nkofunika kuika zinthu zofunika patsogolo - ngati mutu wa akatumba onse amawapopa mmwamba, chiwerengero cha ntchito yazamalamulo ayenera kukhala osachepera atatu pasabata, onse - kutali zedi.

Kusunga nthawi pa msewu kuthamanga kapena kupalasa njinga maulendo, musatenge ndalama kwa mphunzitsi elliptical kapena matayala. Ife mukumbuke kachiwiri - kuti alankhule nawo molumikizana ndi mphamvu (kutanthauza kuti tsiku lomwelo) si zofunika.

Musati alinkudya mopambanitsa

Ndikufuna kuonda - kudya zakudya. Palibe cardio, kapena kuti pati, si kuthandiza kuchotsa mafuta mu mwambo kwambiri calorie wambiri (Kunena mwachidule, kudya). Ndipotu, "kumeza" zana kapena ndi wosavuta, koma amathera ovuta kwambiri.

Mwachitsanzo, mphamvu avareji kuthamanga kwa theka la ola adzakupulumutsa ku zopatsa mphamvu atatu okha zana, amene mawu weniweni ndi theka chokoleti kapena magawo 3-4 mkate. Pambuyo chakudya kuti akhazikitse chakudya kudya ndinapeza "owonjezera" zopatsa mphamvu kuchuluka kwa chikwi mmodzi ndi theka, mukhoza kuchotsa iwo, akuthamanga osachepera awiri maola awiri ndi theka.

Ndipo osakhala ndi njala

Mbali ina ya ndalama - ambiri kokoka osakaniza ndi "njala" boma zidzayambitsa kupanda kukula minofu. Kutsiliza - kuchepetsa nokha kwambiri sayenera, koma chakudya uyenera kukhala bwino mafuta - zothandiza mapuloteni - wathunthu, ndi chakudya - a gulu la pang'onopang'ono. "Good" zakudya ndi yofanana adzakupatsani zopatsa mphamvu zochepa.

Ngati ife kulankhula za otsika Mwamphamvu cardio, ndiye munthu akuonetsa kuti yekha pa chopanda kanthu m'mimba, pamene ena amatsutsana nazo kwathuthu njira imeneyi. Zifukwa za ochirikiza - mu nkhani iyi mphamvu za thupi amayamba nthawi yomweyo kupeza kuchokera nkhokwe zawo mafuta. Ndiko kuti, san'kamva kusanachitike ntchito ndime za carbs, inu sitichitira iwo, ndi kusunga mtima wosagawanika. Ndipo mfundo si kuti ndikoletsedwa adzawagwiritsa ntchito cardio. ntchito yawo - kutsatira kuonetsetsa mphamvu thupi malo kwa yotsala ya tsiku.

Kodi zabwino?

Otsutsa ndi "njala" cardio, amanena zotsatira za maphunziro kudzinenera fissile mu kalasi mafuta kufunika kwa mseri mphamvu zoyendera anachokera yekha kwa chakudya. Ndicho chifukwa chakudya pamaso pa kalasi akufuna.

Final ndi yotsimikizika maganizo pa nkhani imeneyi mwina kulibe. Onse amene amakhalabe kulangiza - kuyesa kuyetsa ndi mfundo, ndi malangizo ena, kutchera khutu ku zotsatira ndi mlingo wa chitonthozo zawo.

Akukhulupirira kuti mapuloteni-zimam'patsa pogulitsira zakudya khalidwe kwa theka la ola pamaso mmawa kulimbitsa thupi Mulimonsemo siyidzatipweteka. Chingakhale, mwachitsanzo, yaing'ono (50 gram) gawo chikho oatmeal ndi whey mapuloteni. Mphamvu m'thupi pa ntchitoyi analandira, monga mwa mphamvu ya chakudya. Ngati cardio si otsika-kwambiri, izo Pakufunika zambiri nthawi imodzi, pa masitolo mafuta sali oyenera - pali ilo "ncho" m'malo pang'onopang'ono.

Tikuyembekezera kuona zopatsa mphamvu ya

Monga tafotokozera kale, cholinga cha m'mawa cardio sikunyeketsa mphamvu pazipita. Vuto pano ali osiyana - "kufalitsa" wa kagayidwe ndi yambitsa ndi kuyembekezera tsiku lonse patsogolo. Popeza anakwaniritsa cholinga ichi, mugone pambuyo pa ambiri zopatsa mphamvu ngakhale kupumula kapena kuchita ntchito amangokhala.

Pa nkhani imeneyi, mmawa cardio ali kufanana ndi mphamvu, nchifukwa chake kusala okhwima akadali osavomerezeka kuyandikira kwa izo. Koma chiwerengero cha zopatsa mphamvu, inakonzedwa akamwe zoziziritsa kukhosi, ayenera m'gulu Uwerenge zopatsa mphamvu tsiku ndi tsiku ndi kupita ku izo zina "kuphatikiza". No kuwonongeka pambuyo maphunziro gawo la mapuloteni omwera ndi chiŵerengero cha mapuloteni ndi chakudya limodzi kapena awiri.

Chisankho chiri wanu

Yankho mosapita m'mbali kuti funso ngati cardio pambuyo maphunziro kulemera, ndi ena mitundu yake bwino ndi bwino kwambiri, palibe adzakupatsani. Pofuna kukwaniritsa zotsatira watanthauzo, Mpofunika nthawi kusintha chikhalidwe cha sukuluyi. Ndiko kuti, taphunzira mkulu-mwamphamvu imeneyi maphunziro mu mawonekedwe a Mwachitsanzo, kudya kuthamanga kapena kupalasa njinga, ndi otsika-kwambiri.

Zinthu ndi malo awo wofunika kwambiri mulibe. Izi zikhoza kukhala masewero olimbitsa thupi, ndipo msewu kumene Akhudza adzakhala mpweya wabwino. Koma pali chiopsezo kujombajomba ku mwambo nyengo yoipa. Kusankha aphunzitsi ndi malire. Nkofunika kwambiri kuti aziona mlingo mwamphamvu, makamaka kuchita intervals mosathamanga mkulu mphamvu umagwiritsidwa ntchito pazipita lapansi.

Pofuna chidwa

Afotokozerane pa masewero olimbitsa thupi, musati muiwale izo pamafunika wolekana masiku mphamvu maphunziro. Pofuna Imanyansidwa, n'kofunika kuchita kudzikakamiza. Kuti tichite zimenezi, mungathe kuyesa kuchita cardio mitundu yosiyanasiyana - mwachitsanzo, lero "kukwera phiri" pa matayala mu mayendedwe mwachilungamo pang'onopang'ono, mawa - zikugwira intensively pa mphunzitsi elliptical.

Chotero kusinthana kwa diversifying maphunziro ndi kuthetsa chizolowezi. Quick phunziro ayenera limodzi ndi nyimbo imene mumaikonda yaitali ndi amene mumasangalala simulators kardiosessii angathe kuchitidwa pamodzi ndi wokondedwa TV zino.