Amakilasi kufanele abe njalo kangakanani, uma kuyindaba yokunciphisa isisindo? Ukulahlekelwa isisindo, imizuzu engama-200 yokuzivocavoca okulinganiselayo ngesonto ibhekwa njengelungile. Ucwaningo lwabesayensi baseMelika lubonise ukuthi abesifazane abakhuluphele ngokweqile abambelela kulo mbuso balahlekelwe cishe ngu-14% wesisindo somzimba wabo. Labo abahlanganyela emaminithini angaphansi kuka-150, balahlekelwa isisindo ngo-5%. Ukuze kuqiniswe ukuzuza kwesisindo futhi "ukulahlwa" okulandelayo, kuyacelwa ukuthi uqhube ukuqeqeshwa kwe-cardio izikhathi 3-4 ngesonto. Uma ungathandi imishini ye-cardiovascular, beya emihlanganweni yeqembu ehlose ukushisa amafutha, okuhlala okungenani imizuzu engu-40-50. Engeza izandla ezisebenzayo ngenkathi uhamba: lokhu kusiza ukwandisa ukusetshenziswa kwamandla nge-20-30%. Futhi khumbula ukuthi inqubo yokuqeqesha nokudla kufanele ihlangabezane nemigomo nemigomo yakho. Xhumana nomqeqeshi.
Futhi kuthiwani uma imizuzu engu-200 ephakanyisiwe ye-cardio gymnastics, isethi yokuzivocavoca kwenziwa, futhi isisindo asihambanga esikhungweni sokufa. Yisiphi isizathu? Kubalulekile ukucindezela i-cardio-therapy ngokukhulisa i-tempo noma ukuphikisa, futhi ngokufaka esikhundleni sokuqeqeshwa okufanako nokuzivocavoca. Kodwa into esemqoka lapha akusiyo i-overdo it: akuyona into engathandeki ukusebenza ngaphezu kwezikhathi ezingu-1-2 ngesonto ngomthwalo ophezulu, lokhu kungaholela ekukhathaleni futhi, ngenxa yalokho, kuzopholisa isikhala sakho isikhathi eside. Akuyona indima encane ekunciphiseni isisindo idlalwe amandla okusebenza. Isisindo somzimba sikhuphuka, isisetshenziswa somzimba sisasebenza, amafutha ashiswa ngaphezulu. Qaphela ukufakelwa kwekhalori: kufanele kube ngaphansi kwesisetshenziswa. Qala ngesinyathelo esivamile futhi kancane kancane usheshise ijubane, ungashintshi ukusebenza, futhi ulondoloze le medi imizuzu engu-25-30. Bese wehlisa ijubane kuze kube yilapho impulse ibuyiselwe ngokuphelele. Uma uzozijwayela emgwaqweni, yazi ukuthi izwe elihamba phambili labagijimi liyingozi ngaphezu kokuqeqesha ehholo: ubuso bomhlaba abuhlali njalo futhi kukhona ingozi yokudonsa umlenze, ukuthola ukuzwa okungahambi kahle emadolweni kanye nokuhlehlisa emuva ekusebenzeni okungalingani.
Nguyiphi simulator ephumelela kakhulu: i-ergometer yebhayisikili, isitatimende se-breadmill, i-stepper noma i-ellipse? Ngokuya kuncike ekuhambeni nasekuhambeni kwesikhathi kokuqeqesha kunomshini wokulinganisa. Kodwa-ke, kukhona okukuvumela ukuba uthuthukise ijubane elikhulu, ngakho-ke ukholelwa ukuthi liphumelela kakhulu. Ngakho-ke, kwi-stroller kanye ne-stepper kungenzeka ukuthi uhlanganyele ngokweqile, kunokuba, isibonelo, kwibhayisikili yokuzivocavoca. Kodwa ukusebenza usuku nosuku kwi simulator efanayo akuyona umqondo omuhle kakhulu. Kuyisimanga futhi kuyingozi: ungayinqoba futhi ulimele. Ukushintsha uhlobo lomsebenzi, uzogwema ukulimala futhi ngaleyo ndlela ukhuthaze ukusetshenziswa kwamandla. Tilt the simulator (noma uhambe ukukhuphuka) - kungakanani ukusebenza kahle? Ingabe kuyingozi ukuphambanisa imisipha yamathole? Umthamo we-simulator ukwandisa ngokukhethekile umthwalo, ukusebenza kahle kwanda, ngakho-ke kudingekile ukuthi usebenzise i-monitor ye-cardiac noma iwashi lomzimba ukuze uqaphelisise ukushayela. Imisipha yamathole iyobe ihlelekile uma uqala ukubeka unyawo lwakho ngokugcwele ebusweni be-treadmill. Ukuhamba phansi kweminwe yakho akuqinisekisiwe neze. Kodwa uma usenemizwa emithanjeni ye-gastrocnemius, donsela, ulayishe ngemuva kokuqeqesha. Beka isitende esithendeni phambi kombuso oqondile (lokhu kungaba udonga noma isimo somshini). I-toe kumele ibe phezu kwodonga. Kancane kancane, qala ukuletha unyawo lwakho lokunene eduze nodonga. Ngemuva kokuzwa ukucindezeleka, hlala kule ndawo kuze kube yilapho ukushisa kwe-gastrocnemius muscle. Bese ugoba umlenze emadolweni bese udonsa ama-Achilles. Ngakho, ulayisha imisipha yamathole.
Ungakha kanjani uhlelo lwe-cardio ngaphandle kwehholo? Ukugijima, ukuhamba, ukweqa intambo? Kwabaqalayo, isinyathelo esisebenzayo sinconywa. Uma wazi kahle, ungahamba kalula uma ufisa. Ukugoqa ngentambo kudinga amasu namakhono athile. Ungasebenzisa intambo ukuqinisa amandla ngesikhathi, noma ngemuva kokuhamba nokugijima. Gcina ngentambo yokudlula imizuzu engu-30-40 kuyinkimbinkimbi kakhulu nakwabachwepheshe. Okokuqala, zama ukuqedela amasethi amathathu kuphela ngomzuzu. Ngisho lo mthwalo uzoba ngaphezu kokwanele kwabaqalayo. Ngisho noma ungahle uhlele ukunciphisa isisindo, akufanele ushiye ama-cardio umzimba. Ziyadingeka ukuze kuqeqeshwe uhlelo lwe-cardiovascular. Kulokhu, isifundo esisodwa noma ezimbili ngesonto sizokwanela.
Uhlelo
Kwabaqalayo nalabo abafuna ukuthuthukisa kakhulu isimo sabo somzimba. Amakilasi: 3-4 izikhathi ngesonto imizuzu engu-45. Ngemuva kokufudumala, qala ukuqeqeshwa kusuka esiteji esivamile kuya esijulile. Khulisa izandla futhi ulawule ukufana kokuphefumula. Uma kunjalo - gcina ukuqina, uma kukhubeka - hamba isinyathelo esiqinile. Ngemuva kokubuyiselwa, buyela emuva kwisinyathelo esijulile. Okunye lokhu kanye nezinye izikhathi ezingu-3-4. Ngaphambi kokuqala kwesifundo, hlola ukushayela kwakho. Ngemuva kokuqeqeshwa, kufanele uyibuyise futhi wenze kabusha. Ukuqeqeshwa kwesikhashana kunciphisa inqubo futhi, kunalokho, kusiza ukwandisa noma ukunciphisa amandla. Futhi izikhathi zinganezelwa futhi i-cardio, namandla. Uma uthanda, zenzele wena, kepha ngomqeqeshi le nqubo ingaba injabulo yangempela. Ngaphandle kwalokho, ungabhanqa. Kulesi simo, uzolawula ngokunembile izikhathi nezikhathi zemingcele. Uma kunokuhlelwa isikhathi eside sokuqeqeshwa isikhathi eside, ingabe kuyothinta ukusebenza kahle? Ukuze ugcine ukuma nokunciphisa isisindo, isikhathi esiphelele esichitha ukusebenza kuwe kubalulekile. Futhi kungakhathaliseki ukuthi kuyoba isikhathi eside noma eziningana ukuhlaselwa kwe-cardio akuyona into ebalulekile. Kodwa uma umgomo wakho - ukufezeka kwemiphumela ethile yemidlalo (isibonelo, ukubamba iqhaza kumarathon), ukuqeqeshwa kungcono ukungaphumeleli.
Izincomo ezijwayelekile
Khetha uhlelo olusekelwe emigomeni yakho. Ukuze kuthuthukiswe jikelele ukukhuthazela, uhlelo lokuqala luhle. Ukuze uthole umphumela osheshayo, kufanele usebenze kanzima, okusho ukuthi lolu hlelo kufanele lukhethwe futhi lunzima kakhulu: owesibili ngezikhathi zokuphakama okukhulu. Ungazijwayela ehholo nasendlini evulekile, into esemqoka ukugcina izinga lokunconywa lokunyakaza.
Ukwehlisa
Qala ukuqeqesha nge-5-minute elula efudumele ngokuzivocavoca okudingekayo. Lokhu ngeke kukugcine kuphela ekulimazeni, kodwa futhi kuzokulondoloza kusuka ku-40-120 kilojoule. I-Hindquarters: Unyawo olulodwa esithende, inzwane ngokwayo, izandla emadolweni omunye umlenze, ukuthambekela okuncane komzimba phambili. Ngaphambili kwethanga: Hlala ngomlenze owodwa. Uma kunzima ukulondoloza ukulinganisela, ungakwazi ukunamathela ngesandla esisodwa ukuze ugcizelele. Umlenze owodwa ugobile emadolweni futhi usule ngemuva ngemuva, ngesandla sakho, ubambe ngesandla. Ingaphakathi langaphakathi kwethanga: Lunge eceleni komunye wemilenze, izandla emadolweni omlenze ogobile, umlenze wesibili uqondile. Umzimba uphelelwa phambili. Imisipha yangemuva: Thatha izandla zakho phambili, ugobe emuva. Phakamisa ingalo eyodwa bese ugoqa kancane ngaphesheya. Phinda ngenye indlela.
Intensity
Ukuze ulungise, sebenzisa Isilinganiso Somthwalo Wokulinganisa (IOL) ngasinye. Yebo, uhlelo lwendawo yonke alukho, kubalulekile ukuhlola ngokuzimela ukuthi indlela ekhethiwe ngayo i-tempo kahle. Ngemuva kwalokho konke, isivinini somuntu esingu-6 km / h sizobonakala njengejubane lomnumzane, futhi othile kulokhu uzobe esephefumula. Uma ufuna ukwengeza umthwalo, ukwandisa ijubane, ukujula kwe-simulator noma ukumelana. Uma wenza emgwaqweni, engeza ijubane noma ukusuka endleleni ethile, uye endaweni yezintaba (amagquma, imifula). Ayikho landscape enjalo - hlola izinyathelo.
Ukusetshenziswa kwekhalori
Njengomthetho, ama-simulators ayilungisa, kodwa ngokuvamile lesi sibalo sincane kakhulu kunezingqinamba zangempela. Asazi njalo ngokunembile idatha yethu ngaphambi kokuqeqeshwa, futhi izinzwa azisebenzi ngaso sonke isikhathi. Kungcono uthole i-MOE (qapha isilinganiso senhliziyo).