Zamkatimu
Thupi limagwira ntchito mosiyana panthawi ya maphunziro a cardio ndi mphamvu, kotero kuti mitundu iwiri ya masewera imakhala ndi zotsatira zosiyana. Njira yopambana kwambiri yochepetsera thupi sikudzakhala kusankha imodzi mwa ziwirizo, koma kuphatikiza mwaluso mitundu iwiri ya katundu. Kupambana pakuchepetsa thupi kumadalira nthawi yayitali bwanji mtengo wa zopatsa mphamvu kuposa momwe amadyera. Tiyeni tiwone zolimbitsa thupi zomwe zimatipangitsa kuwononga kwambiri.
Kusiyana pakati pa kuphunzitsa mphamvu ndi cardio
Maphunziro a Cardio pamakina kapena kulemera kwanu kumatha kuchitidwa mosalekeza kwa nthawi yayitali. Kutalika kwake kumadalira kupirira kwanu komanso mphamvu ya masewera olimbitsa thupi omwe. Imatha kufika mphindi khumi mpaka ola limodzi. Panthawiyi, thupi limagwira ntchito mumayendedwe a aerobic - limagwiritsa ntchito mpweya wambiri ndipo limagwiritsa ntchito zopatsa mphamvu. Kulimbitsa thupi kukangotha, kudya kwambiri kwa kalori kumasiya.
Maphunziro a mphamvu sangathe kuchitidwa popanda kusokoneza. Njira imodzi imakhala pafupifupi masekondi 20-30, kenako kupuma pang'ono kumafunika. Ngati kulemera kogwira ntchito kuli kolondola, simudzamaliza kubwereza kubwereza. Chamoyocho chimagwira ntchito mu njira ya anaerobic pa mphamvu ya mphamvu - sichimagwiritsa ntchito mpweya, koma mphamvu kuchokera ku minofu. Maseŵera olimbitsa thupi akatha, thupi limapitiriza kutentha ma calories kuti likonze minofu yowonongeka. Kuchulukitsa kwa calorie kumapitilira tsiku lonse.
Kafukufuku adachitika pomwe maphunziro adayezedwa kugwiritsa ntchito calorie pambuyo pophunzitsidwa mphamvu. Asayansi alemba kuchuluka kwa ndalama zogwiritsira ntchito mphamvu ndi pafupifupi 190 kcal ndipo atsimikiza kuti kulimbitsa thupi kwambiri kwa mphindi 45 kumawonjezera ndalama zama calorie popuma.
Mukamagwira ntchito kwambiri, mumawotcha zopatsa mphamvu zambiri. Pambuyo pophunzitsa mphamvu zolimbitsa thupi za 8 zochitidwa m'magulu anayi a 8-12 reps, ndalama zogwiritsira ntchito kalori zidakwera ndi 5% ya ndalama zoyambira mphamvu.
Ndipo mutatha kulimbitsa thupi kwambiri, pomwe zolimbitsa thupi zazikulu zinali zoyambira zomwe ophunzirawo adachita mozungulira mpaka kulephera, kudya kwa calorie tsiku lililonse kudakwera ndi 23%. Asayansi apeza kuti kuphunzitsa mphamvu kumathandizira kagayidwe kachakudya ndikukuthandizani kuwotcha ma calories ngati kuli kovuta.
Maphunziro ozungulira amaonedwa kuti ndi oyenera kwambiri kuwotcha mafuta. Amakulolani kuchita masewera olimbitsa thupi mwamphamvu kwambiri popanda kukweza zolemera kwambiri.
Momwe mungawotche zopatsa mphamvu zambiri ndi cardio
Cardio ikhoza kukhala chida chabwino chowonjezerera ndalama zama calorie ngati sichinthu choyambirira, koma chowonjezera. Pa maphunziro a cardio, mumagwiritsa ntchito mphamvu zambiri kuposa kuphunzitsa mphamvu. Ndalamazi zimayima pamene masewerawa atha.
Ngati maphunziro a aerobic amakukakamizani kuti muwotche zopatsa mphamvu zambiri panthawi yolimbitsa thupi, ndiye kuti kulimbitsa thupi kumakupatsani mwayi wogwiritsa ntchito mphamvu pakupuma. Zimatanthawuzanso kuti simuyenera kupanga zochepa zama calorie kuti muchepetse thupi.
Cardio samamanga minofu, mosiyana ndi mphamvu, ndipo minofu sikuti imangopanga mawonekedwe owoneka bwino, komanso imathandizira kugwiritsa ntchito mphamvu zambiri. Yemwe ali ndi minofu yambiri amawotcha zopatsa mphamvu zambiri.
Kuti cardio ikhale yogwira mtima, muyenera kusankha zochepa zomwe mungathe kuchita nthawi zonse popanda mipata kuti mutsimikizire kugwiritsa ntchito mphamvu kwa thupi lanu. Pa avareji, kuti muchepetse thupi, muyenera kulimbitsa thupi 2-4 pa sabata, chitani mphindi 15-30 za Cardio mukangomaliza ndikuchita masewera olimbitsa thupi 2-3 kwa mphindi 45-60 masiku ena.
Kuwotcha kwamafuta sikudalira mtundu wa maphunziro, koma pamiyeso yambiri, yomwe imaphatikizapo osati mphamvu ndi cardio yokha, komanso zakudya zopatsa thanzi ndi kuchepa kwa kalori, ntchito zambiri zosaphunzitsidwa, kugona mokwanira komanso kulamulira maganizo.