Cardio ekhaya. Ixabiso ubume e Cardio

Eyona ndlela isebenzayo yokulwa ukutyeba - is Cardio. Kodwa ke, ngelishwa, asinguye wonk 'umntu ithuba lokuba aye nakwiziko lokuzilolonga. Ngamanye amaxesha ezinxulumene nomsebenzi, okanye kwizikolo ezikude kakhulu le ndawo ahlala kuyo. Nangona kunjalo, oku kuyingxaki, ukufumana iyure kwexesha free - kwaye unako ukusebenza ekhaya kwindawo zabo eziqhelekileyo kuwe.

Ngoko ke iya kuba ngcono, nabani na uya kuba neentloni, akukho namnye uya kumphazamisa kwaye ingqondo ngokupheleleyo exercises; kwaye ke ngomoya omhle uthathe ishawa. Ngoko Cardio ekhaya - simse kuninzi lwabantu mihla.

kwiimeko zogunyaziso

Ukuze kuphunyezwe iziphumo ekhawulezayo, kufuneka ulandele inani lwemithetho. Ngelo ejimini mandikunike kusoloko kukho Abafundisi uzakucacisela indlela yokwenza noko, yaye nayiphi na umzuzu baya kunika ingcebiso eneenkcukacha kwi nasiphi na isifundo. Noko ke, indlu ngokwakho yaye uMkhokeli wenu, ngoko balumkeleni le miqathango ilandelayo. kubaluleke kakhulu ukubetha xa Cardio. Phambi kokuba uqale, kuya kufuneka abale imida izinga lentliziyo (emva koku HR). Ukuze wenze oku, sebenzisa ifomula: ukususela 220 uthabathe ubudala bakhe, yaye inani onesiphumo, phinda ngo 0.65. Eli xabiso avareji, imida ephezulu nesezantsi ka +/- 15 ibetha. Kakade ke, ugcine irekhodi olusisigxina izinga lentliziyo ekhaya kuyingxaki, kuyimfuneko ukuba ucinga ngokuthenga izinga intliziyo monitor. Umthetho ilandelayo isebenza ngexesha loqeqesho, nge-avareji, kufuneka ungatsala ubuncinane 30-40, kuba kuselilixa wokuqala isiqingatha emva kokuqala lipolysis esebenzayo, naphambi odla amandla avela kweminye imithombo. Phumla phakathi ifanele ibe imizuzwana kungekho ngaphezulu kwama-30, kungenjalo intliziyo ndibuhluthe ngesantya sayo, yaye akayi kuba isiphumo. Phefumla nzulu ngesingqi, kucetyiswa ukwenza umpefumlo impumlo. Phambi kokuba izifundo ngcono ukuba abe iyure enesiqingatha, namandla emva Cardio ukunciphisa umzimba kufuneka elungeleleneyo, kodwa hayi nesondlo kakhulu.

Inkcazelo loqheliso

Le isimaphambili "Cardio" sichaza igama elithi bobabo entliziyweni okanye inkqubo yokujikeleza xa iyonke. Ngoko kwimeko yethu, uqeqesho, kuqala kwiinto zonke, imisebenzi ezijolise ekulondolozeni ukusebenza kakuhle kunye nokuphuculwa kwenkqubo ngokwayo. Kodwa kwakhona uqeqesho Cardio ekhaya kuya kukunceda ukunciphisa umzimba, oko kukuthi, ukunciphisa amafutha emzimbeni. Nguwo lo ke umahluko ephambili uqeqesho amandla kweli ejimini. Nangona obuqinileyo naabo ababathandayo ngqo okanye ngomjikelo track - yeyona ndlela yokuqeqesha intliziyo, siphoswe eziliqela wayedla ezingaphezulu. Noko ke, siza kuqwalasela kuphela ezo umthambo ukuba enze nawuphi na umntu ekhaya. Eyona ndlela kakhulu ezaziwayo-kakuhle ukuba yothuse, xa zonke mithambo lwenziwa ngesantya esiphezulu, kwaye okusemandleni ngephanyazo. Olandelayo thaca izakhiwo ezimbini. uqeqesho Cardio olufanelekileyo kufuneka luqulathe kophindo ubuncinane 15 isenzo ngasinye.

Esi sakhiwo kuqala

It iqulathe ukuzilolonga ezintathu eqhelekileyo: atyhale-ups, ukutsiba kwaye sesikungxangele stop - uyeke elele. Nangona kunjalo, zama kangangoko ngokukhawuleza kangangoko kunokwenzeka bazenze, kwaye okona kubalulekileyo - ngokuchanekileyo.

1. Owokuqala wayeza kuba push-ups. Thatha ugxininiso elele isikhundla, imilenze neengalo kwindawo enye njengoko nawe ukhululekile. Into esemqoka - qinisekisa ukuba umva yakho imilenze ahambelana. Okulandelayo, skrolela Wehla ke waya esandeni, ochukumisa ubuso bakhe, ngoko musa anyuse ukuze entendeni kancinci kude emgangathweni, le kuku yenze yomqhaphu. Emva ngononophelo ufika, ulumke, kungenjalo arhabaxa kwesilevu okanye impumlo. Ekuqaleni, lo umthambo izakwenziwa emadolweni.
2. Hlala phantsi, tsala isinqe ngasemva, uze ume phezu emgangathweni. Push ezinyaweni zakho uze utsibe (ungenza ngeli xesha ukucinga ukuba isele, kukho isimo elungileyo - isitshixo sempumelelo). Kaloku, ukuba unalo ithuba lokunceda yena ngezandla zakhe. Noko ke, ukuze aphumeze Cardio ekhaya kunokuba kuphazamise ngenxa imida isithuba. Uqikelele ukuba hit.
3. 
   Ukusuka babemile ekuchopheni phantsi, obagcinela izithende baphele emhlabeni, beka izandla zakho phantsi. Ndayame kancinane phambili, ubunzima bomzimba uqala kwi ezandleni zenu, ngobunono emuva uthabathe imilenze ngqo umva. Emva koko phinda le nkqubo, kodwa ukuze reverse.

Esi sakhiwo wesibini

Apha, lonke uqheliso lwemisebenzi kancinane nzima, ngoko ke ixesha lokuqala uyakwazi avalele isakhiwo ngasentla.

1. Ubaleko kwi ndawo ukuze kubonakale lula, kodwa kungekhona kwisikhundla isiqalo eliphantsi. Zama ukuba silubaleke olu hlobo, Esayama ezandleni.
2. Efanayo push-abadala, kodwa lunzima kakhulu. Nceda uyeke elele phantsi, ngoko ukuqala khosi licinezelwe umlenze edolweni ukuya engqinibeni. Le bomthwalo iya kufikelelwa, ukuba ngaxeshanye kunye unyawo off phantsi ingalo esahlukileyo. Cinga nje ukuba ngaba ebona benyuka eweni.
3. Le yokugqibela kule imbaxa kubaluleke ngokukhethekileyo into Wazenza amanga stop, kodwa kuphela xa iingalo. Ngokwamkela indawo enjalo, tyhala umva umzimba wakho, uze ubuyele nedawo yokuqala.

Cardio lokuphumla

Olu hlobo loqeqesho enempumelelo kakhulu, besebenzisa kunokuba amaxesha ukuya ku-6 ukuya ukukhawulezisa ovuthayo ngamanqatha. Esiphelo sesokuba utshintsho isantya, umzekelo, ukusuka ukuhamba nokukhanya kwimidyarho. Kakade ke, le ndlela ifanelekileyo ukuvavanya inkqubo enjalo - Ungabambiseki, kodwa zama kunye imithambo ezilula. Ukuze wenze oku, akhwele ahlale-ups kwaye isebenza endaweni. imizuzwana 8-10 kade, esiphakathi ngokukhawuleza rate esisesinye. Ukuba unayo intambo, le nto omangalisayo ngcono kunabanye kuya kukunceda uzive ifuthe Cardio lokuphumla.

Indibaniso umthwalo kwamandla

Ukuba akufuni nje ukuba balahle Zhirkov wothiyiweyo, kodwa izihlunu ziqinise, ngoko kusenokwenzeka ukudibanisa Cardio kunye uqeqesho lokukhulisa amandla. Nakuba kunjalo, kufanele kuqatshelwe ukuba kubhetele ukuba niwenze ngeentsuku ezahlukeneyo, okanye nje awunalo amandla okwenza nantoni na. Maxa wambi kuyenzeka ukuba akukho nje akukho xesha, ngoko ulandele ezi zikhokelo. Kufuneka njalo nge efudumeleyo phezulu, uze udlulele ukuya imithambo kunye dumbbells okanye amaqela ahlukeneyo izihlunu, uze emva koko nje uye phandle bonke, ukwenza Cardio. Izindlu azisoloko ukufumana dumbbell okanye ezinye isixhobo yezemidlalo, ngoko ke kungcono uye emva nakwiziko lokuzilolonga.

yokudla

Into ebalulekileyo kwezemidlalo ukuze ukunciphisa umzimba sisixa eneji edliwe. Xa kungekho kunjalo musa ukwenza esiswini abotshwe, kodwa nokuzila ayikho imfuneko. Enye iyure phambi kokuba ukuzilolonga badle into equlethe carbohydrate ezintsonkothileyo. Kusenokuba okuziinkozo, iziqhamo okanye salads yemifuno. Zokutya emva Cardio ukunciphisa umzimba kufuneka ibe iiproteni, okanye ziqala ukuyeka kwezihlunu. Noko ke, musani ukudla ubuncinane zibe yiyure enye, ukwenza umsebenzi umzimba phezu koovimba amanqatha reserve. Kwaye emva kweli xesha lokuba badle into aphezulu kilojoules, kodwa zizityebi ngakwicala leeprothini, ezifana itshizi, amaqanda kuphekwa, okanye wamabele.

Hlola impilo

Musa ukulibala ukuba isigqibo ukulandela Cardio ekhaya ukuba ungaloni ngokwakhe, yaye esinye isizathu. Ngoko zama ukuba ungayibaxi babukele imeko yakho. Pholisa le igumbi phambi nasemva kwesikolo. Qala indawo ekhululekile kuwe, uze ungasakhi phezulu kancinci. Ukuba uneengxaki intliziyo, dibana kuqala kunye nogqirha wakho. Yiba olukhuni kwaye angaphosi Amazing yakho.