Ukuqeqeshwa kweCardio yindlela eya kwimpilo enempilo

Ukuqeqeshwa kwe-Cardio-training is complex of exercises ejolise ekuqiniseni inkqubo ye-cardiovascular and increasing the volume of the lungs. Iindlela eziphambili zezinto ezinjalo zihamba ngokukhawuleza, ukugijima, ukubhukuda, ukuhamba ngebhayisikili, ukushushuluza.

Unakekele impilo yakho

Ukuqeqeshwa kweCardio kunceda ekuqiniseni kuphela intliziyo kunye nemithambo yegazi, kodwa nazo zonke iinkqubo zomzimba, ukuphucula uphulo olupheleleyo lomntu, ukunciphisa uxinzelelo. Ziyinto efanelekileyo yokuthintela isifo sikashukela kunye nomfutho wegazi ophezulu. Ukongeza, ukuqeqeshwa kwe-cardio yindlela enhle yokunciphisa umzimba.

Ngaba oku kulungile kuwe?

Ngaphambi kokuthatha isigqibo sokuqalisa uqeqesho, qhagamshelana nodokotela wakho. Uya kuhlola isimo sempilo yakho kwaye akuncede wenze isigqibo malunga nokukhetha indlela yoqeqesho. Indlela efanelekileyo kakhulu yokuqeqesha olu hlobo luhamba. Inokwenziwa kuyo nayiphi na indawo, nangaliphi na imini, kwaye akukho zixhobo ezizodwa ezifunekayo. Ukuba kukho umzila webhayisikili, igumbi lokubhukuda, iqela lezempilo kwindawo yokuhlala kuyo, ngoko ke iindlela ezinjengokuhamba ngebhayisikili, ukubhukuda, i-aerobics iya kuba yinto eqaqambileyo yokuqeqeshwa kwe-cardio.

MiGangatho

Iiseshoni zokuqeqeshwa kweCardio kunye nezikhwepha zenzeka 2-3 amaviki ngeveki. Qala ngokufudumala, ngokunyuka ukwandisa amandla kunye nomthwalo. Iseshoni yoqeqesho iphela ngokuzilolonga kunye nokuphefumula. Nsuku zonke, ngokunyuka ukwandisa ixesha ukwenzela ukuba ekupheleni kwenyanga uqeqesho luthathe imizuzu engama-30-35. Kwaye emva kweenyanga ezimbini ungongeza olunye usuku olunye ngeveki kwiiklasi. Ukongezelela, ngokukhawuleza ufake izinto zokuzibandakanya ezintsha kwaye ube nokwandisa ukusetyenziswa kwazo.

Nciphise ubunzima

Ngokuqhelekileyo, uqeqesho lwe-cardio luquka nokuqeqeshwa kwamandla. Kodwa ukuba ufuna ukuhlawula ngakumbi ukuphuhliswa kwemisipha yomzimba, unokwenza okunye oku kusebenza ngamandla. Ukuba uthatha isigqibo sokusebenzisa ukuqeqeshwa kwe-cardio yokulahleka kwesisindo, kuyacetyiswa ukuba ukwenze ekuseni. Kulo xesha lemihla iinkqubo zokuxiliswa kwamanzi zininzi kwaye zininzi zitshiswa. Ukuqeqeshwa kweCardio kuyindlela ephumelelayo yokunciphisa umzimba xa usondela ngokufanelekileyo.

Qaphela

Kubalulekile ukwazi ukuba awukwazi ukuqala ukuqeqesha emva kokuvuka kwaye kwisisu esingenalutho. Imizuzu engama-15 phambi kweseshoni, kucetyiswa ukuba udle umkhiqizo ocebile kwi-carbohydrates, njengezidiliya okanye ibhanana. Emva kokuqeqeshwa, kucetyiswa ukuthatha ukutya kwiprothini-carbohydrate: inyama yenkukhu, iqanda elibilisiweyo, i-rice porridge.

Yonke into ifanele ibe yinkimbinkimbi

Ekuphishekeleni isibalo esincinci, musa ukuwudlula ngokuqeqeshwa. Izenzo ezikhethiweyo ngokufanelekileyo, ixesha lomsebenzi kunye nokutya okulinganiselayo-apha isibambiso sokukhawuleza nokukhula okulinganayo. Kwaye ukuba ucinga ukuba ukuze ulahlekelwe isisindo, kufuneka wenze okungakumbi, kwaye udle ngaphantsi, ulahlekile kakhulu. Kule meko, awuyi kulahleka ubunzima bomzimba, kodwa umsila. Umzimba uya kushiya iikhalori "kwindawo egcinwe kuyo", kwaye amanqatha aya kuhamba naphi na. Ngoko ke, khumbula ukuba ukuqeqeshwa kwe-cardio yokulahleka kwesisindo ngumsebenzi wezinto kunye nesondlo esifanelekileyo.

Isiphelo

Ukuba ufuna ukuhlala umhle, ukutsala, umncinci nomphefumlo kunye nomzimba iminyaka emininzi, koko ukuqeqeshwa kwe-cardio yiyona nto oyifunayo. Yiba nomdla ngokwakho kwaye ube nempilo!