Nyanzvi dzinobvumirana kuti cardio kurovedza mafuta kunopisa ndiyo yakakosha uye yakakodzera kushaya kurasikirwa nenzira. Iwe unogona kuzviita kumba, uye pakudzidzisa kwakakosha, uye mumitambo yekurovedza, uye mupaki, uye kunyange pamusuo weimba yakawanda.
Sei tichida cardio kudzidziswa?
Pamusana pemitoro yakawanda, zvinokwanisika kushingaira kuvhara mapapu uye kuwedzera kushanda kwepfungwa yemwoyo, iyo inotitendera kuparadzira metabolism. Uyezve, mushure mekudzidziswa kwakadaro, maererano nenyanzvi, kwemaawa anoverengeka kune maitiro akasiyana mumutumbi unoita kuti uwedzere kukura kwega nekuda kwekuparadzaniswa kwemafuta aripo.
Cardio - inomhanya (sprint kana kukwira masitepisi), kutsika aerobics, nguva yekudzidzira mumitambo. Chero chiito chinoda muviri kuti upiwe 100%, ipapo kuzorora zvishomanana uye kuisazve 100% - iyi idio cardio.
Short cardio zuva rimwe nerimwe rinobatsira kuchengeta chimiro muchimiro, uye nechinangwa chokuderedza uremu zviri nani kudzidzira kwema 30-40 maminitsi 3-4 mara pavhiki.
Cardio Slimming Home
Iyo yakakodzera cardio pamba iri kutamba tambo. Shandisai nguva pfupi: kutanga tanga miniti pamhanyi ane hasha, uye fambai kweminiti. Kudzidziswa kunofanira kutora maminitsi gumi nemashanu.
Cardio ichaonekwa sechinhu chipi nechipi chamunoita nekukurumidza kusina kumira kana kufamba kwenguva shoma. Iko kune chiChinese gymnastics yekurasikirwa nekurema, zvichibva pamurairo uyu. Mangwanani oga oga zvinotora maminitsi mana chete kuti uite chero masimba ekushandisa (nokuda kwepasita, mapurisa-ups, squats, nezvimwewo) panguva dzakadaro: masekondi makumi maviri kuti uite - mashizha gumi kuti ugare. Kudzidzisa kwakapfupi kwakadaro kunotanga kushandiswa kwemagetsi uye kuchaita zvakasimba kurwisa mafuta.
Cardio ye mafuta inopisa muimba
Kana iwe uchida kuchengetedza cardio mumitambo yekurovedza, une maitiro akawanda. Semuenzaniso, shandisa michina chaiyo ye cardio, iyo inenge iine chirongwa chakakodzera. Kana kuti kuitisa kudzidzisa kwemazuva: kweminiti kuti uite pasina kupfurikidza pamutevedzeri woga woga, uchiapfuura zvose zvacho nguva dzose. Izvi hazvisi nyore chaizvo mumazuva iwayo apo imba yacho yakazara, asi pamasikati ezuva iri nyore. Uku kurovedzwa kunonziwo "circular". Uine ruzivo, iwe unogona kupfuura kunyange 2-3 mativi ose mumutsara, uye kana pasina zvakakwana simulators muimba, zvino inofanira kuitwa saizvozvo.
Pre and post cardio nutrition
Kweawa 2 maawa asati apera mutoro wakanyanya haafaniri kudya. Zvakanakisisa kunwa mukombe wehafi yakachena, yakagadzirirwa pasina shuga nekisiki, maminitsi gumi nemashanu asati apedza basa. Iyo ine mafuta inopisa zvivako uye inobvumira nguva yakawanda "musati mhanya".
Mushure mekudzidzisa, zvakakosha kunwa mvura yakawanda, kunyanya kunyura uye hauna imwe 1.5 - 2 maawa. Iyi nzira inoita kuti muviri uparadzanise mafuta ayo watowana, uye kwete iyo inouya nekudya. Kana ukasarudza simba rinosarudzwa, ipapo nokuda kwekudzorerwa kwemisungo, zuva rose ndeyekuisa pfungwa pazviratidzo zveprotein - nenyuchi, chizidzi chekuku, mazai emisi (mafuta-asina). Kune rumwe rutivi dhipfu kuti uwane nyama - asi kwete marashi yemiriwo (chero kabichi, makango, tomate, lettuce, eggplant, zucchini).
Kuti cardio ikupei chikwata chinokurumidza, kurega kunakidza, mafuta, akaomeswa uye akaoma. Zvinhu zvose zvezvikamu izvi zvinovhara metabolism uye zvinokonzera kukura kwamafuta, saka muzita rekukurumidza kurasikirwa kwekutsvaga kunoshandiswa muupenyu husina ivo. Uye kana iwe usingazodzokere kwavari gare gare, izvi zvichasimbisa kuchengetedzwa kwemugumisiro.