Imithambo Cardio ekhaya. Cardio ukunciphisa umzimba

Sonke sifuna ukuba kwimilo nomzimba slim toned, kodwa indlela mihla ubomi kaninzi akasivumeli ukuba singene kwi ucwangciso lwakho kwaye sihambe ejimini, singasathethi ke imikhwa ezizwe ukutshintsha. Enyanisweni, akunamsebenzi, unalo ithuba lokuba aye kuzilolonga okanye hayi, indlela ebalulekileyo ehlelekile. Akukho nto nzima ukwenza umthambo Cardio ekhaya, phezu koko, kwindawo eqhelekileyo kulula ukuba bakhululeke kwaye kufuneka ucinge ngenkangeleko. Ngoko ke ukuba isigqibo ukuba bakulungele ukuqhuba ekhaya, kubalulekile ukuba siyiqonde ngokweenkcukacha.

imigaqo

Into yokuqala omawuyenze ukuze ukufumanisa kanye nabo bonke, yintoni na Cardio. Oku, ngaphezu kwabo bonke, ukusebenza nzima kunye nomzimba, ezijolise amanqatha otshisayo kunye nokwanda nokunyamezela imisipha yenhliziyo. Eyona ndlela yokufumana umthwalo eziyimfuneko - Kakade, babaleka kwi obuqinileyo naabo ababathandayo okanye babunjani ellipsoid, kodwa kuba thina ke ngoku kubalulekile ukuba siqwalasele zokuziqeqesha musa ufuna izinto zokusebenza ezongezelelweyo. Kuyo nayiphi na imeko, ukuba uthe wenza oko kulungile, kunye umthambo kakhulu ephilayo ichitha ilondoloza glycogen, i zimbiwa ukuba buzinze izihlunu. Emva kokuba reserve engundoqo amandla amandla, umzimba uqala ku tirhisa myezo, ukuba utyebile. Kuyimfuneko ukuphumeza isiphumo enjalo, ukuba usukelo lwakho - ukuncipha.

ubude

Yenza umthambo Cardio ekhaya, khumbula ukuba kufuneka ukuba uthathe imizuzu ubuncinane 20-30, kuba eli xesha, umzimba okuchitha ukutshiswa olupheleleyo glycogen, uze kuphela aye namanqatha. ngomzuzu ngamnye olandela - eli lithuba lakho ukuba balahle kwamanqatha ndamthiya. Kodwa kufuneka ungayibaxi, ingakumbi xa sele eqala nje. Kuba ukuzilolonga lokuqala imizuzu 40-50 kuya kuba ngokwaneleyo, ukunyusa ixesha njengoko zifumaneka. Makubekwe isiqingatha seyure iya kuba yanele ukuba abantu abaqeqeshiweyo. Ukuba uza ukuzibandakanya e elide, ungafumana nomkhwezeli yaye nje Exposure umzimba wakho ntshikilelo kakhulu. Le migaqo isebenza kuphela kwabo banqwenela ukusebenzisa Cardio ukuba unciphise umzimba ukuba nje ufuna ukushushubeza phambi ukuzilolonga engundoqo, imizuzu eli-15-20 kufuneka kwanele.

A imithetho ezimbalwa kunye tips

Eyona nto ibalulekileyo sokuxhalaba, le ndawo apho uya kudlala imidlalo, zama banciphise ngayo malunga nantoni na ukwenza okulungileyo; akukho neendawo, akukho neelokhari ucango okanye iingcingo eveleleyo. Yenza umthambo, khetha uhlobo ukuba ungakwazi
ukwenza kule meko, ukuze zilungele kuxhuma, kuba abamelwane ukusuka ezantsi umntwana omncinane, njalo-njalo. Musa uzenzakalise, musa nokuba ucinga ukuba nenxaxheba ngeenyawo okanye kawusi, akukhuselekanga ukuba emalungwini akho, ukongeza, ungenza lokutyibilika ngokulula laminate awe, Nxiba izihlangu. Ayikho into kukhuthaze ngenxa ezemidlalo, efana umculo, enesingqi umculo elungileyo. Lungiselela kwangaphambili lokudlala, vula elikhulu, ivuyisane kwaye uqale uqeqesho. Khumbula ukuba ukwenza umthambo Cardio ekhaya, kufuneka wonwabe, ngoko esimbaxa veki nganye okanye wongeze into entsha, zama ukunikela ingqalelo kuwo onke amaqela izihlunu.

Nokubetha kwentliziyo ukubetha

Nokulunga Cardio kuxhomekeke ubume, oko kukuthi, inani zisaphila ngomzuzu. Ngokubanzi, umsebenzi wakho ukuba agcine umgangatho intliziyo ngenxa 60-80% yemali iyonke. Amanani ngqo zingafumaneka ngokusebenzisa indlela ekhethekileyo, variable engundoqo leyo iminyaka yakho. Kuba abantu abaneminyaka eyi-20 ukuya 35 inyoba kangangoko evela ibetha 120 ukuya 150 ngomzuzu. Ukuba wenza imithambo Cardio ekhaya, ngoko, ngokuyinene, kuya kuba yimfuneko ukuba uthenge izinga lentliziyo monitor, kodwa ibiza kakhulu kwaye akusoloko abekhona. Kuba ukuzimisela olubonakalayo ungazama ukuqala ukuthetha, ukuba ayikho ngaphandle, nokuphefumla lomncedis, oko kuthetha ukuba wenza isantya elungileyo.

uqeqesho izakhiwo

Enyanisweni, ezifanelekileyo ukuze benze imisebenzi emininzi ukuba sele uyazi. Ezi ziquka squats, atyhale-ups, ukutsibela, sibaleka ndawo, ukutsiba. Kubalulekile ukukhumbula ukuba Cardio - ngumsebenzi onzima, indlela nganye kufuneka ukuba bazenze ukuze bafikelele kwimpuhle yabo epheleleyo. ngaphantsi njani ukuphumla phakathi iiseti. Kungcono ukudibanisa isuntswana umthambo kwi amisiweyo, njengoko ukhetho obalaseleyo kuqeqesho zeesekethe, landela nje yonke indlela ecwangcisiweyo kumjikelo. Cardio Imisebenzi ezinzima ziya kubandakanya iintlobo ezahlukeneyo umzimba, okona kubaluleke kakhulu, ukuba asebenze zonke izihlunu.

Ukubaleka, atsibatsibe

Yiyo le nto ilungileyo uyakwazi ukucinga ukuba Cardio njengoko enze iindlela kunokuba ezahlukeneyo, ukongeza, ukusebenzisa enamandla ngokwaneleyo zodwa. Umzekelo, ukuba uthatha ngokubaleka, i yokuhlala ayikho ngokukodwa ukubaleka kanjani na, ngoko ke msebenzi uya kuba ndawo. Ungadibanisa into efana azibophelele shin okanye idolo kokususa. Khumbula izifundo ze-physical education esikolweni, zama ukwenza yonke into njengoko kakhulu kangangoko kunokwenzeka, musa ukulibala malunga izandla. Cardio ukunciphisa umzimba Iya kuba nafuthe ukuba nje ziba ayisafani unyawo ngonyawo. umculo enesingqi kukunceda ugcine isantya. UTsiba uyakwazi kwenziwa ezisezantsi awo ifildi curl kunye ukuhlamba enzulu. Ukongeza, ungasoloko qhagamshela intambo - umqeqeshi kakhulu ekhaya, yaye kuphela isahlukile zakhe inqwaba. Enye indlela - ukutsiba "iinyawo kunye, iinyawo ngaphandle", yongeza beyibuza phezu kwentloko yakhe, yaye izifundo ziya kuba mnandi nangakumbi.

jumping

Oku kakhulu uguqulelo ekumgangatho ophezulu A wahlala-ups, kufuneka enze ukuhlamba nzulu kangangoko kunokwenzeka uze utsibe umgudu, unceda yena ngezandla zakhe, ngoko lukhona ngobunono kwaye uphinda. Zama ukwenza ubuncinane 3-4 Iiseti nabathengisi-10 kwaye uzive ngathi intliziyo yakho iyagquma. Imithambo namanje okuhle kuba ayifuni isithuba kakhulu. Gcina kuphela ukuze ukuba angamchukumisi nto ngezandla zakhe. Le yeyona ilungileyo Cardio ukunciphisa umzimba kwi imilenze ngeempundu. Ngoko ke ukuba ufuna ukuba kwiesile ilastiki, yiloo nto kanye le nto uyifunayo. Uyakwazi nzima kancinane, ongeze nogxininiso elele ukusebenza imisipha esiswini. Ukuze wenze oku, emva ndichopha indawo ezintendeni emgangathweni phambi kwakho kwaye izakuxhumela khona ukuhambisa imilenze umva, abuyele ugxininiso wahlala phantsi, enze exhumaxhuma. Le ndlela mnye, zama ukubaleka amaxesha ubuncinane 5, kodwa kakhulu.

iyagquma

Olu hlobo lokuzilolonga evela Kickboxing, kulula ukulwenza akhabe, apho yenziwa phambili, ukuya emacaleni kunye umva. Yima ngeenyawo zamagxa-ububanzi ngaphandle, amadolo akho kufuneka abe kruthu kancinane, ukuma izandla ebusweni kummandla kwemihlathi, izandla, unganciphisa zibe ngamanqindi. Zama ukuba ukubetha umlenze omnye umdlali ngengqondo, uze uzame ukuba ukubetha esithendeni, edolweni unbend ngokupheleleyo. Nangona la Cardio for amadoda ladies ngaphezulu kakhulu, musa ngoyaba kwabo, baya kwanela nje ukuza kwezihlunu, kodwa ukuphucula kakhulu ekusoluleni, leyo ngundoqo eluswini toned kunye inokusityeda. Qiniseka ukuba indlela yakho kwakungekho iikati, izinja okanye izinto ezibuthathaka. Kuzo zonke nobetho utyalo onke amandla akho. Ukuze ukwenza ifuthe icala, nje esithubeni tsala izakhi umlenze kwi kwamadolo. Ungadibanisa Mahi ngezandla, bexelisa manqindi. Oku, ngengozi, yindlela enkulu ukuphungula uxinzelelo emva kosuku olude lomsebenzi.

Cofa uze push-ups

Kuba abafazi abaninzi, indawo ngxaki inkulu esiswini, ukuba uyakwazi oko bona ngangenani lazo, ngoko ngokuqinisekileyo kufuneka wenze kwinkqubo yayo olulandelenayo Cardio ukuba esiswini. Le neyantlukwano crunches kunye nomlenze iphakamisa. Eyona nto ibalulekileyo - khumbula ukuba yonke into ekufuneka uyenze olunzulu kunye ngempumelelo enkulu, nokuba yinto nje imithambo esiswini. Musa uzinike ithuba lokuphumla imizuzwana engaphezu kwe-10, landela indlela kude kube ngoko, ude uzive yakhawuleza elivuthayo kwizihlunu uze wenze amaxesha 10-15. Ukuba ubukele iTV, mhlawumbi uye weva into efana anezandi. Ukuba unayo treadmill, lo msebenzi kwi anezandi Cardio ungakwazi esikhundleni iindlela ezininzi kunye nokuvumela ukuba basebenze ngamaqela kwezihlunu eziliqela.

semvelo aerobics

Ukuba iqulunqe iinkqubo zayo zoqeqesho, ungaquka kuyo zonke iintlobo izinto ezivela kwezinye iintlobo ukwenza umthambo. Lo isenokuba amanyathelo asisiseko inqwanqwa aerobics okanye umdaniso uhamba. Faka yakho ingoma osithandayo ekupheleni lokudlala, kanti xa iza kudlala kuhle nje ukuhamba phantsi kuyo - kwaye uya kuziva ukudubuleka amandla kunye nesimo elungileyo. Yenza umthambo Cardio ekhaya, ufumana enye inzuzo: emva kokuba ulale phantsi nje apha pose malunga nemizuzu emihlanu kunye neenkwenkwezi kubuyela ebomini. Accounting inkqubo yoqeqesho, musa ukulibala ukuba kufuneka sisebenze ngaphandle onke amaqela kwezihlunu. Ukongeza Kum ukulahlwa, ufumana kugqajukelwa amandla imini yonke, kukhawulezisa imetabolism yakho, bonke ancedisana ziqala ukufumana ioksijini eyaneleyo yaye ke ngoko kuya kusebenza ngendlela ekumele. Main - njalo, ungakwazi ukufumana nayiphi na isiphumo ukuba wenza kanye ngeveki. Ubuncinane ngenye imini ukuzilolonga lwakho Cardio kufuneka kwenzeke. Uqheliso ezikwenza ndibile, izihlunu leyo ukutsha, nokuphefumla uba eqhelekileyo ngakumbi - ezi imisebenzi engcono ngani. Musa nosizi wena, nje ukuqalisa - musa ayeke!