Masewera a Cardio kunyumba: zolimbitsa thupi + mapulani omwe oyamba kumene amapita patsogolo

Maphunziro amtima ndi machitidwe omwe amalimbitsa mtima wanu komanso amachulukitsa magazi mthupi lonse (kuchokera ku Chingerezi. mtima - mtima).

Kuchita masewera olimbitsa thupi monga masewera olimbitsa thupi (treadmill, njinga, ellipsoid), komanso kunyumba opanda zida zowonjezera. Tikukupatsani chisankho chapadera cha cardio ndi kumaliza ntchito yolimbitsa thupi kunyumba kwa kuwonda ndi moto zopatsa mphamvu.

Zambiri pazolimbitsa thupi kunyumba

Kwa maphunziro ena a cardio ndimakonda kwambiri, kwa ena, m'malo mwake, chidwi chenicheni ndi chisangalalo. Koma ziribe kanthu momwe mumachitira ndi masewera olimbitsa thupi, ndi chimodzi mwazinthu zofunika kwambiri pakulimbitsa thupi. Onetsetsani kuti mwaphatikizanso masewera olimbitsa thupi a Cardio mu mapulani anu, ngakhale mutapirira pang'ono kapena mukuyamba kumene. Ngati kuli kotheka kunyamula katundu wokwanira, ndiye kuti kulimbitsa thupi kwa cardio kudzapezeka kwa aliyense.

Zikhulupiriro zazikulu zazikulu za 7 zamaphunziro amtima

Chifukwa chiyani muyenera kuchita masewera olimbitsa thupi?

Tisanayambe kuchita masewera olimbitsa thupi kunyumba, tiyeni tikumbukire kachiwirinso chifukwa chake muyenera kuchita masewera olimbitsa thupi:

• Kupititsa patsogolo dongosolo la mtima chifukwa chogwiritsa ntchito minofu ya mtima
• Kuwotcha mafuta ndi kuchuluka kwa minofu
• Kukula kwa kupirira
• Tulutsani zokhumudwitsa, muchepetse vuto la kukhumudwa
• Mofulumira njira kagayidwe kachakudya
• Kuchepetsa chiopsezo cha matenda a shuga pochepetsa chidwi chakusintha kwa shuga m'magazi
• Kupititsa patsogolo magwiridwe antchito a kupuma
• Lonjezerani kuchuluka kwa mafupa

Kuphatikiza apo, maphunziro apakatikati a cardio amapereka mphamvu tsiku lonse, mudzakhala osangalala komanso odzaza ndi mphamvu. Zachidziwikire, ngati sizowonjezera kwambiri, zomwe zimachitika pamalire anu. Pankhaniyi, m'malo mwake, kusowa kwa mphamvu ndi kutopa.

Malamulo ndi mawonekedwe a kulimbitsa thupi kunyumba:

1. Nthawi zonse muzichita masewera olimbitsa thupi kunyumba muma sneaker. Osati opanda nsapato, osati masokosi, osati nsapato, monga nsapato. Kuchita masewera olimbitsa thupi osathamanga nsapato pamavuto olumikizana ndi zoopsa
2. Kuti mupeze mayeso olondola owotchedwa panthawi yolimbitsa thupi ndi bwino kugwiritsa ntchito poyang'anira kugunda kwa mtima kapena chibangili cholimbitsa thupi. Kuchita masewera olimbitsa thupi kwa mphindi 30 kumawotcha mafuta 300-400. Mphamvu yapakatikati: makilogalamu 250-350. Kutsika kotsika: 200 mpaka 250 kcal.
3. Pa kulimbitsa thupi kwa cardio sungani kugunda kwa mtima wanu mkati mwa 130-150 BPM. Uwu ndiye mulingo woyenera kwambiri wa masewera olimbitsa thupi apamwamba komanso otetezeka pamtima komanso kuwotcha kwama calories. Ngati mulibe chowunikira cha kugunda kwa mtima, mutha kuyimilira kwa masekondi 15 ndikuyesa kugunda kwanu (kapena nthawi yopuma pakati pama seti).
4. Ngati muli ndi vuto la mitsempha ya varicose, mutha kugwiritsa ntchito masokosi oponderezana kapena masokosi, omwe amateteza mitsempha kuti isawonongeke komanso kuvulala. Koma kudumpha koopsa kumapewa bwino.
5. Zothandiza kwambiri kuchita masewera olimbitsa thupi mumayendedwe apakatikati. Mwachitsanzo, masekondi 30 akugwira ntchito mwakhama komanso masekondi 15 opuma (kapena njira yodziwika bwino yophunzitsira TABATA: masekondi 20 / masekondi 10 - zambiri pamunsipa). Izi zithandizira kuwotcha mafuta ochulukirapo, kuchepetsa kuchepa kwa minofu ya mnofu, kufulumizitsa njira yochepetsera thupi ndikulola kuchita maphunziro moyenera munthawi yochepa.
6. Zochita za Cardio kwa amayi ndi abambo chimodzimodzi, ndipo njira yophunzitsira ma aerobic siyosiyana. Kupatula kuti mphamvu mwa amuna nthawi zambiri imakhala yokwera.
7. Nthawi zonse yambani kulimbitsa thupi kunyumba ndi kutentha ndikumaliza ndikumangirira. Onani zosankha zathu zomwe takonzekera kale musanafike nthawi yochita masewera olimbitsa thupi ndikutambasula mukamaliza masewera olimbitsa thupi.
8. Ngati mukufuna kuchepetsa thupi, musaiwale za chakudya, chomwe ndichofunikira pakuwotcha mafuta. Ngakhale ndimachita masewera olimbitsa thupi pafupipafupi wopanda chakudya chochepetsera kunenepa zosatheka.

Chakudya choyenera chochepetsera thupi: momwe mungayambire pang'onopang'ono

Tsopano, mpaka ku gawo lalikulu la nkhaniyi: zolimbitsa thupi zamagulu osiyanasiyana zolimbitsa thupi. Werengani zambiri za kangati pa sabata, kuchita masewera olimbitsa thupi akuwerenga pansipa.

Zochita za Cardio zimaperekedwa muzithunzi za GIF zomwe zimakuthandizani kumvetsetsa momwe mukuyendetsa. Pambuyo pazithunzi pali mtundu wina wamaphunziro a mphindi 25-30. Mutha kusintha nthawi yayitali komanso kulimbitsa thupi kwa thupi kunyumba, kuchepetsa kapena kuwonjezera kuchuluka kwa zozungulira.

Zochita zochepa za mtima kwa oyamba kumene popanda kudumpha

Msonkhanowu umachita masewera olimbitsa thupi kunyumba oyenera oyamba kumene komanso omwe amapewa kudumpha, mwachitsanzo, chifukwa chazovuta zamfundo kapena mitsempha ya varicose. Ngakhale osadumpha, masewera olimbitsa thupiwa adzakuthandizani kukweza kugunda kwa mtima ndikuchita masewera olimbitsa thupi a cardio.

Zikomo chifukwa cha kanema wa youtube wa gifs MFit!

1. Kuswana manja ndi mapazi

2. Kuyenda zahlest Shin

3. Kwezani mawondo anu pachifuwa

4. Osewera

5. Mawondo

6. Kwezani bondo + kumbuyo

7. Wothamanga

8. Masewera a nkhonya

9. Menya mbali ndi kukhudza kugonana

10. Kankha kutsogolo ndi kumbuyo ndi phazi lotsutsana

11. Mphamvu zochepa za Burpee

12. Kuyenda mu bala

13. Kukweza miyendo mu lamba

Konzani zolimbitsa thupi kwa oyamba kumene mphindi 25

Zochita zonse zimaperekedwa patebulo:

Bwerezani zolimbitsa thupi zilizonse masekondi 30, ndiye Kupuma kwamasekondi 15. Raundi iliyonse imabwerezedwa mkati Zovala za 2. Pakati pakupuma Mphindi wa 1. Ngati mukufuna kusintha nthawi yolimbitsa thupi, mutha kusintha kuchuluka kwa nthawi ndi nthawi yochita masewera olimbitsa thupi.

Zochita Wothamanga, mawondo mmwamba, Kick chammbali ndi Kankha kutsogolo ndi kumbuyo kuzungulira koyamba kumachitika ndi mwendo umodzi, kuzungulira kwachiwiri kwinako.

Mutha kuyamba kuchita kwa mphindi 15 patsiku (mwakuzungulira kawiri), pang'onopang'ono mukuwonjezera nthawi yolimbitsa thupi.

Zochita za Cardio pamlingo wapakatikati

Zochita za cardiozi zidzagwira ntchito kapena omwe amalekerera mtima ndi kulumpha.

1. Kuthamanga ndi Shin zahlest

2. Kuthamanga ndi kukweza kwa mawondo

3. Kulumpha kuswana mikono ndi miyendo

4. Lumo

5. Kudumphira mbali

6. Mzere wa plyometric lunge

7. Magulu okhala ndi mikono yokweza

8. Pitani m malo ambiri

9. Magulu olumpha

10. Kuthamanga Kwambiri

11. Kulumpha chingwe ndi kukweza miyendo

12. Gwirani phazi kumbuyo kwanu

13. Kuthamangira uku ndi uku

Konzani masewera olimbitsa thupi a Cardio pamlingo wapakatikati kwa mphindi 25

Zochita zonse zimaperekedwa patebulopo. Zochita zina zimatengedwa kuyambira koyamba, kuti mukhale ndi mwayi wopuma ndikuthandizira phunziroli kuyambira koyambirira mpaka kumapeto.

Bwerezani zolimbitsa thupi zilizonse masekondi 30, ndiye Kupuma kwamasekondi 15. Raundi iliyonse imabwerezedwa mkati Zovala za 2. Pakati pakupuma Mphindi wa 1. Ngati mukufuna kusintha nthawi yolimbitsa thupi, mutha kusintha kuchuluka kwa nthawi ndi nthawi yochita masewera olimbitsa thupi.

Zochita Plyometric lateral lunge ndi Kankha kutsogolo ndi kumbuyo kuzungulira koyamba kumachitika ndi mwendo umodzi, kuzungulira kwachiwiri kwinako.

Zochita za Cardio pamlingo wapamwamba

Ngati simunaletse mwayiwo kuchita masewera olimbitsa thupi a Cardio, mutha kupititsa patsogolo pulogalamu yanu. Chenjezo: Zochita zotsatirazi za cardio ndizoyenera kuchitira anthu odziwa zambiri popanda mavuto azaumoyo.

1. Kudumpha madigiri 180

2. Kulumpha mapapu

3. Kudumpha

4. Lumpha nyenyezi

5. Jump chipolopolo

6. Sumo squats ndikudumpha

7. Bomba

8. Kuphulika + kumenya mapazi

9. Kukwera

10. Lumpha mu bar

11. Lumikizanani mozungulira mu kachingwe

Konzani masewera olimbitsa thupi a Cardio pamlingo wapakatikati kwa mphindi 30

Zochita zonse zimaperekedwa patebulopo. Zochita zina zimatengedwa kuchokera pamlingo wapakatikati kuti akhale ndi mwayi wopuma ndikuthandizira phunziroli kuyambira koyambirira mpaka kumapeto.

Bwerezani zolimbitsa thupi zilizonse kwa masekondi 40, ndiye Kupuma kwamasekondi 20. Raundi iliyonse imabwerezedwa mkati Zovala za 2. Pakati pakupuma Mphindi wa 1. Ngati mukufuna kusintha nthawi yolimbitsa thupi, mutha kusintha kuchuluka kwa nthawi ndi nthawi yochita masewera olimbitsa thupi.

TABATA: Zochita 10 zokonzekera

Masewera a Cardio kunyumba njira TABATA

Maphunziro a TABATA ndiosiyana ndi masewera olimbitsa thupi, pomwe nthawi yayitali kwambiri imalowererapo pakapuma pang'ono. Njira ya Cardio yolimbitsa thupi ya TABATA imakhudza dongosolo ili: Kuchita masewera olimbitsa thupi kwa masekondi 20, kupumula masekondi 10, masewera aliwonse azolowera amachita njira 8 pakati pakupumula mphindi imodzi, TABATA-kamodzi kumatha mphindi 1.

Werengani zambiri zamaphunziro a TABATA

Tikukupatsani zosankha ziwiri TABATA zolimbitsa thupi kunyumba: maphunziro apakatikati komanso otsogola. Nthawi zambiri kulimbitsa thupi kamodzi kwa TABATA kumaphatikizapo zolimbitsa thupi zisanu ndi zitatu, pamenepa, phunziroli limatenga mphindi 8, koma pakhoza kukhala zosankha zina mwanzeru zanu. Kwa oyamba kumene ndibwino kuti musayeseze zolimbitsa thupi za TABATA, ndikusankha njira yophunzirira yomwe ili pamwambapa.

Chiwembucho chimayendetsedwa ndi masewera olimbitsa thupi kunyumba pa TABATA Protocol:

• Mukuchita masewera olimbitsa thupi a TABATA mumakhala zolimbitsa thupi zisanu ndi zitatu
• Zochita zilizonse zachitika njira zisanu ndi zitatu
• Njira iliyonse imaphatikizapo masekondi 20 ogwira ntchito ndi masekondi 10 opuma
• Kuchita masewera olimbitsa thupi kumachitika kwa mphindi 4
• Pakati pa masewera ena mphindi 1-1,5
• Nthawi yonse yolimbitsa thupi ya TABATA Protocol ndi ma 8 kuzungulira ndi mphindi 40-45

Okonzekera nthawi za TABATA zomwe mungathe kutsitsa pafoni yanu mwamtheradi kwaulere, onani pamsika wogwiritsa ntchito chida chanu (Tabata Timer). Kapena yatsani vidiyo yomalizidwa ndi chowerengera ndi nyimbo, mwachitsanzo:

Maphunziro a TABATA a mulingo wapakatikati kunyumba

Zolimbitsa thupi zomwe ndi maphunziro a Cardio:

• Kuthamanga ndi Shin zahlest
• Magulu olumpha
• Mawondo
• Kulumpha lamba mwakweza miyendo
• Mzere wa plyometric lunge
• Amadumpha kuswana mikono ndi miyendo
• Kukhudza phazi kumbuyo kachingwe
• Kulumpha kumbali

Masewera olimbitsa thupi mawondo ali " ndi "Lateral Plyometric lunge" idachita maseti 4, mbali yoyamba, kenako ina.

Chiwembu chopha:

• Zochita zilizonse zimachitidwa molingana ndi chiwembucho: masekondi 20 amagwira ntchito ndikupumira masekondi 10 (iyi ndi njira imodzi)
• Zochita zilizonse zimachitika m'njira zisanu ndi zitatu, kenako ndikupitiliza kuchita masewera olimbitsa thupi otsatirawa.
• Pakati pa zolimbitsa mpumulo mphindi 1-1,5
• Nthawi Yophunzitsira Yonse: Mphindi 40-45

Mwachitsanzo, choyamba chitani “Kuthamanga ndi zahlest Shin” Njira za 8 malinga ndi chiwembu cha masekondi 20/10, kupumula kwamphindi ndikupitilira gulu "lolumpha", yomwe imabwerezedwanso munjira 8, ndi zina zambiri.

TABATA ikupita patsogolo kunyumba

Zolimbitsa thupi zomwe ndi maphunziro a Cardio:

• Mapapu olumpha
• Kuthamanga ndi kukweza kwa mawondo
• burpe
• Pitani kumalo ambiri
• Kuthamanga Kwambiri
• Sumo squats ndikudumpha
• lumo
• Kudumpha madigiri a 180

Chiwembu chopha:

• Zochita zilizonse zimachitidwa molingana ndi chiwembucho: masekondi 20 amagwira ntchito ndikupumira masekondi 10 (iyi ndi njira imodzi)
• Zochita zilizonse zimachitika m'njira zisanu ndi zitatu, kenako ndikupitiliza kuchita masewera olimbitsa thupi otsatirawa.
• Pakati pa zolimbitsa mpumulo mphindi 1-1,5
• Nthawi Yophunzitsira Yonse: Mphindi 40-45

Mwachitsanzo, choyamba pangani fayilo ya "Kuphulika kwamapapu" Njira za 8 malinga ndi chiwembu cha masekondi 20/10, kupumula kwamphindi ndikupitilira “Thamangani ndi mawondo okweza”, yomwe imabwerezedwanso munjira 8, ndi zina zambiri.

Chinanso chofunika kudziwa zokhudza masewera olimbitsa thupi kunyumba

Kangati pa sabata muyenera kuchita maphunziro a cardio?

1. Mukufuna kuonda:

• Ngati mukufuna kusinthitsa mphamvu zamagetsi ndi maphunziro a mtima m'masiku osiyanasiyana, ndiye kuti mumachita cardio kwa mphindi 30-45 2-3 kawiri pa sabata.
• Ngati mukufuna kugwiritsa ntchito zolemera komanso kuchita masewera olimbitsa thupi tsiku limodzi, ndiye kuti mumachita cardio 15-30 mphindi 3-4 pa sabata.

2. Mukungofuna kuti mukhale ndi mawonekedwe kapena kugwira ntchito yolimbitsa minofu:

• Ngati mukufuna kusinthitsa mphamvu zamagetsi ndi maphunziro a mtima m'masiku osiyanasiyana, ndiye kuti muchite cardio kwa mphindi 40-50 1 kamodzi pa sabata.
• Ngati mukufuna kugwiritsa ntchito zolemera komanso kuchita masewera olimbitsa thupi tsiku limodzi, ndiye kuti mumachita cardio kwa mphindi 20-30 kawiri pa sabata.

Mukamachita maphunziro a Cardio: musanaphunzire kapena mutaphunzira masewera olimbitsa thupi?

Ngati mukuchita zambiri zamagetsi ndi zolemera zazikulu zakukula kwa minofu, ndiye chitani cardio mutaphunzitsidwa mphamvu.

Ngati mukuchita zolimbitsa thupi ndi zolemera zazing'ono zolumikizira minofu, mfundo zoyambira nthawi yochita masewera olimbitsa thupi, ayi. Ganizirani za thanzi lanu. Ngati, mutakhala ndi cardio mukuvutika kuti muchite masewera olimbitsa thupi, yambani ntchito yanu ndi zolimbitsa thupi. Mosiyana ndi izi, ngati mulibe mphamvu ya cardio mutatha kuchita masewera olimbitsa thupi, yambani gawo lanu ndi masewera olimbitsa thupi.

Kodi mungachite bwanji maphunziro a Cardio kunyumba?

Koma ngati masewera olimbitsa thupi kunyumba omwe mukuwona kuti akusowetsa mtendere kapena sichinthu choyenera, mutha kusankha mtundu wina wa zochitika pakukula kwa mtima wamitsempha:

1. Oyerekeza. Mutha kugula makina opondera kunyumba, kuyendetsa njinga mozungulira, elliptical, njinga, kenako funso losankha cardio lidzatha lokha.

2. Khwerero aerobics. Ndi mtundu uwu wa cardio ngati sitepe yolimbitsa thupi simudzasokonezeka, ndipo katundu m'mabondo mukamachita masewera olimbitsa thupi ndikotsika kwambiri kuposa momwe mumalumpha. Werengani zambiri za izi: Khwerero aerobics: kugwiritsa ntchito komanso kuchita bwino.

3. Kuyenda kukwera masitepe. Ngati mumakhala m'nyumba yanyumba, kuyenda pamasitepe kumatha kukhala bwino kukweza kugunda kwa mtima wanu, kuwotcha zopatsa mphamvu ndikukhazikitsa magawo amiyendo.

4. Chingwe chodumpha. Njira ina yosangalatsa yochita masewera olimbitsa thupi ndikulumphira chingwe. Werengani zambiri za nkhaniyi: Kulumpha chingwe.

5. Makalasi okonzekera makanema. Ngati mumakonda kukhala nawo pamaphunziro omaliza a kanema, yang'anani chimodzi mwamagulu athu:

• Masewera olimbitsa thupi a 14 ochokera ku FitnessBlender kwa oyamba kumene osadumpha
• Kuphunzitsidwa kwa 20 TABATA mchilankhulo cha Chirasha kuchokera ku FitnessoManiya
• Zochita zapamwamba za 20 zamtima zam'munsi zolimbitsa thupi youtube channel Popsugar
• Ma 10 olimbitsa thupi osadumpha ndikuthawa kuchokera kwa Ekaterina Kononova

Tidayesera m'nkhaniyi kuti tikusungireni zonse zomwe mungachite kuti mugwire ntchito ya cardio kunyumba. Nthawi zonse mudzatha kukonzekeretsa makalasi kuti agwirizane ndi zomwe mwasintha posintha kutalika kwa nthawi yozungulira, nthawi yopuma ndi masewera olimbitsa thupi a Cardio.

Kwa oyamba kumene, kuwonda, kupita patsogolo, kulimbitsa thupi kwa Cardio