Into esemqoka kuloluhlelo ukulawula ukushayela kwakho ngesikhathi sezinkinga ezahlukene. Qinisekisa inhliziyo yakho futhi ungazi ukuthi kuvame kangakanani ukushaya - kufana nokwenza ukuqeqeshwa kwesisindo, ungazi ukuthi umthwalo osebenzaphi nokuthi zingaki okuphindaphindiwe ozenzayo. Indlela yokwenza uhlelo lokuzivocavoca kwe-cardio nokuthi yini edingekayo kulokhu?
Sizochaza ukuthi kungani, ngenxa yaloluhlelo, oluqukethe ukuqeqeshwa kwesikhashana kanye nokuzivocavoca ehholo nasemgwaqweni, ukuthuthukisa ukukhuthazela, inhliziyo yakho izoshaya kanzima, futhi uzoshisa amakholori amaningi emavikini ayisishiyagalombili alandelayo. Umthwalo ngenkathi uqeqeshwa emgwaqweni mkhulu kunokungena ehholo, ngoba ubhekene namazinga ahlukahlukene okushisa, kufanele unqobe ukumelana nomoya, uhambisane nezindawo ezimbi. Kodwa amakilasi ehholo abalulekile ngokulinganayo, ngoba lapho ungakwazi ukulawula imingcele yokuqeqeshwa. Kungcono ukuthi amakilasi ehholo nasemgwaqweni anesimo esifanayo. Uma uzogibela ibhayisikili, ehholo, yenze ngebhayisikili yokuzivocavoca. Futhi uma uhambahamba emgwaqweni, ehholo ubeke kuqala isitifiketi.
Unezinhlobo ezimbili zokuqeqesha: ukukhuthazela nokuphumula. Ngokuthuthukisa ukukhuthazela, uzokwazi ukusebenzisa isikhathi eside noma yikuphi ukuvivinya umzimba. Futhi ukuqeqeshwa isikhathi, phakathi nesikhathi sokushintsha okuphakathi nokuphakama okukhulu, qinisa inhliziyo futhi ikuvumele ukuthi ushise ama-khalori amaningi. Kuhlangene, lezi zivivinyo zizokusiza ukuthi uthole ifomu elihle ngokomzimba. Ngenxa yohlelo lwethu olukhethekile, olwenzelwe amasonto angu-8, uzokwakhiwa namandla, nokuguquguquka, nokukhuthazela. Konke lokhu kuzokunika ithuba lokusebenzisa ihlobo ngentshiseko!
Uhlelo
Hlela izinga lakho lokulungiselela. Ube wenza umsebenzi we-cardio ezinyangeni ezingaphansi kwezintathu. Amaviki amabili okuqala angu-2-4, yenza umsebenzi wokukhuthazela, bese ufaka phakathi koqeqesho lwakho lokuvala isikhashana. Isilinganiso. Ube wenza umsebenzi we-cardio okungenani izikhathi ezintathu ngesonto okungenani izinyanga ezingu-3. Hlala uqala ukuqeqeshwa ngomshini wokufudumala wamaminithi angu-5 ngokuqina okuphansi. Yenza okufanayo ekupheleni komsebenzi ukuze inhliziyo ikhalise. I-pulse yakho kufanele ibe njalo kuwo wonke umsebenzi. Isibonelo, kwibhayisikili yokumisa, gcina ijubane lapho isilinganiso senhliziyo sifana nalapho ugibela ibhayisikili eceleni komgwaqo. Uma unesilinganiso sokuqala noma esiphakathi sokulungiselela, njalo ngemva kwamasonto amabili ungandisa amandla noma isikhathi sokuzivocavoca ngo-5%. Noma kunjalo, ungakhulumi kokubili.
I-MCHP - isilinganiso esiphezulu se-pulse. Ukubala i-PPP yakho, susa iminyaka yakho kusuka ku-220. Futhi ukuze unqume imvamisa yokusebenza ye-pulse yokuzivocavoca, wandisa isibalo ngephesenti yomthwalo okhonjisiwe ngezinga lakho lokulungiselela. Isibonelo, uma uneminyaka engama-30 ubudala futhi unezinga lokuqala lokulungiselela, phinda u-190 (220-30) ngo-60% bese uthola u-114 - lena yipulse yokusebenza yokukhuthazela. Ngakho-ke, ukushayela kwakho okwenziwe ngomzuzu wamaminithi angu-30 kumele kube ngu-114 beats ngomzuzu. Ukuze unqume ukushayela kwakho kwangempela ngenkathi uqeqeshwa, bala inani lenhliziyo elishayo ngemizuzwana engu-10 uphinde wande ngo-6. Ngokwesibonelo, uma ubala izintambo ezingu-15 ngomzuzu, izinga lakho lenhliziyo liyi-90 beats ngomzuzu. Ngakho-ke, awusebenzi ngokuqinile.
Ebizweni zenhliziyo
Ukuqeqesha imiphumela emihle, udinga ukuqapha ukushayela kwakho kuyo yonke iseshini. "Kungani?" Ucela. Ngenxa yokuthi izinga lenhliziyo lihlobene ngokuqondile namandla, ngakho-ke, ukuphumelela kokuqeqeshwa. Kalula nje, ukwazi ukushisa kwakho ngesikhathi samakilasi, ungatshela ukuthi kwenzekani emzimbeni wakho. Isibonelo, kubonakala sengathi uma ugijima ngejubane lika-15 km / h utshisa amafutha, kuyilapho impulumu izosho ukuthi uqinisa imisipha. Kubalulekile ukwazi ukuthi ku-60-70% ye-MCh siyashisa kakhulu amafutha, futhi ngo-70-80% kukhuthaza ukuqiniswa nokukhula kwemisipha. Imitha ye-pulse izosisiza ukuba silinganise ngokushesha futhi ngokunembile ukushayela. Abaningi ababheki bezinhliziyo zanamuhla abagcini nje ngokunquma izinga lokushaya kwenhliziyo, kodwa futhi banemisebenzi eyengeziwe ewusizo: isignali ezwakalayo eqala lapho impulane ingavumelani nokushaywa kwesethi, kanye newashi, isibonakaliso senombolo nesitophuwashi. Cishe wonke amadivaysi afanele zonke izinhlobo zemisebenzi, kufaka phakathi i-scuba diving, ngoba yonke ayinamanzi.
Amamodeli amahle kakhulu
1. I-Polar Tempo - isisindo esihle kakhulu senhliziyo yabaqalayo. Isici se-Daily Quota sizobonisa uma wenze umsebenzo wamaminithi angu-30 okhethiwe namuhla (usebenzisa i-timer ebonisa isikhathi sokusebenza usuku ngalunye). Intengo yi-$ 95.
2. Umqeqeshi we-Polar, onomsebenzi okhethekile wokuvala isikhashana, angasiza abalandeli bokuqeqeshwa kwesikhashana, ngenxa yokuthi ungathola isikhathi esingakanani esisebenzise "endaweni yokusebenza kahle" (ekupheleni koqeqesho isikhathi saso siboniswa). Intengo yi-$ 242.
3. I-Polar Potrainer XT ifaneleka kokubili abaqalayo kanye nabadlali bezemidlalo. Ubheka ukushayela nokuvinjelwa kwakho ngesikhathi samakilasi. Lo modeli uzokwenzakala kulabo abahamba ukugijima hhayi ekuseni, kodwa kusihlwa, ngoba ukuqapha kwenani lokushaya kwenhliziyo kukhanya ebumnyameni. Intengo yi-$ 217.
4. I-polar m21 ikhetha ngokuzenzakalelayo ukuphakama okudingekayo kwemisebenzi, kanye nenani lamakholori asetshenzisiwe. Idivaysi ejabulisayo Isikhumbuzo sokuzivocavoca emva kwezinsuku ezintathu zokungaziqondi kuzokukhumbuza ngokuzivocavoca ngesignali yomsindo. Intengo yi-$ 178.
5. I-polar m51 ikubeka esimweni esiqinile. Izokhombisa izinga elincane lenhliziyo kuwe, lapho ukuqeqeshwa kungenzi lutho. Ngaphezu kwalokho, njalo ngezikhathi zamakilasi, uhlola izinga lokuqeqeshwa kwakho (usebenzisa isilinganiso esikhethekile sokuhlola izinga lokufaneleka). Intengo yi-$ 199.