Chinguva cardio. Exercises kukurumidza uremu pamba

Chinguva cardio gadziriro iri kukurumidza kuwedzera kukurumbira. Vanoyemura dzavo kunyatsoshanda kunyange achakudzwa vatambi. Tingatii pamusoro zvavo Vamhanyi uye beginners, nyore amenable nezvemaitiro itsva munyika kugwinya. Chinguva cardio unokubvumira nokukurumidza kubvisa zvakawandisa mafuta uye kuvandudza tsandanyama ezvinhu.

cardio mhando akazviratidza ari muchimiro gym zvinovaraidza, uye hapana zvikonzero vaisafanira ake yakakura kukura. Zvakatanga pamwe vaenzi gyms, Lenya kubatanidzwa kardiozanyatiyah. Kuvakurudzira, mudonzvo akasarudza kuisa bikes vari mudzimba kuti maekisesaizi. Zvakaitikawo kuti cardio mafeni zvakatanga involuntarily kuti ajairane mutinhimira maekisesaizi anodzidzisa - ipapo makasimba, ipapo kunonoka.

Chii penguva cardio?

Chokutanga, ngationei kunzwisisa izwi. Chinguva cardio Workout - mumwe mhando anaerobic mupfungwa. Zvakasiyana yekudyidzana kubva mureza yokurovedza: chikuru chepfungwa ndiye alternation maekisesaizi kuchinyanya pazuva muviri. Somuenzaniso, mumwe musiyano wezvinyorwa pamwe yokungoita bara uye achifamba pasi anorimwa 15/45 riri sezvinotevera: kuva mutambi anomhanya masekondi 15 yokungoi- ta bara, uye mumasekonzi 45 gare gare kunobvisa kufamba kana kunonoka basketball. Ipapo kutenderera inodzokororwa mudenderedzwa kwehafu yeawa.

nezvechisarudzo ichi zvakakodzera vaya vanoda uremu, asi kuramba kwetsandanyama. Inouya pachena kuvandudzika nemifananidzo, sezvo tsandanyama kuwedzera kwakavharwa nenyama uye akaomarara, asi muviri - zvikuru kusunungurwa. The mafuta achaita nyore kupisa. Chinhu chikuru - kudya, kuti anodziya vasati uye pashure muviri, uye kufamba zvose panze mukufamba basa.

Kusiyana chinyakare cardio

Kwenguva refu paiva nenharo nharo pamusoro chii kudzidziswa mhando achabvisa zvakawandisa mafuta pasina kukuvadza tsandanyama chimiro mutambi. Sezvo kutsvakurudza munzvimbo iyi vakanga vasina kuitwa, vatambi aifanira kudzidza zvose kudzidzira. Kuedza zvakaratidza kuti yenguva dzose yeawa cardio kunopisa macalorie kupfuura nehafu yeawa penguva Workout.

Vatambi achida kuti aiyanika pamberi zvesimba, kuita basketball pamuchina wekusimbisa muviri kweawa mangwanani uye manheru. Weight Chokwadi, akatanga kufamba achienda, nokuti macalorie rakadini zvakawanda. Asi pamwe chete naye uye nomutambi vanorasikirwa anokosha kwetsandanyama. Akadaro mugumisiro muviri vakanga vasingagutsikani, saka kusarudza akaitwa nyasha penguva kusvika. Chinguva mutoro haakonzeri kuguma zuva kudya, izvo zvakaoma kurwa, asi nokuti kwakajairika cardio zvakasiyana dzinongoitika chinoshamisa.

Zvave zvichinzi kuti yenguva dzose cardio chete anoshandira 2-3 mwedzi, ipapo mugumisiro kwayo kunyangarika. Kutaura zvazviri, mureza cardio kunoderedza kutapata uye asingauyi kubatsira kumhanyisa kuti muviri, sepakutanga akafunga.

Chinguva mutoro, akavapindurawo, chengeta mugumisiro kuwedzera muviri kwemamwe maawa 12 pashure kurovedza. Uyewo netsika Cardio akaperekedza kuora kuti tsandanyama fibers, riri vaisafanira nomutambi.

Kubatsira penguva cardio

Active gakava vachiri kuita dissonance mukunzwisisa cardio, uye kufambidzana kwave zvidzidzo zvakawanda nezvenyaya iyi. Kuedza vakaratidza kuti makirasi penguva kupa kunobatsira kupfuura kumhanya kana achifamba wekusimbisa muviri panguva hwandaiva cardio. Betsero nokuti mutambi:

• Fast charring mafuta kuburikidza nekudzidzisa zvakanyanya uye kurovedzwa anogona kutora maminitsi akawanda. Munguva imwe yakadaro nomutambi anopedza zvakawanda simba pane imwe nguva anononoka zvetsika cardio.
• Kuwedzera simba rakawanda - masikati pashure muviri, muviri anoedza nekure metabolic kurasikirwa, saka kupedza nesimba rakawanda.
• Kukura aikanganiswa jekiseni, izvo zvinoita muviri ribude makabhohaidhiretsi nokukurumidza, chengetedza shuga ropa, kupatsanurwa shuga uye -wedzera zvinovaka muviri ari tsandanyama, pane mafuta tishu.
• Kuwedzera zvinonyatsorehwa muviri kutsungirira. Chinguva kuekisesaiza - zviri purogiramu chaiyo kutsungirira kunodzidziswa.
• Mukana kuwedzera mukanyiwa nguva basa. Mitoro ringatsaudzirwa chete chairo boka netsandanyama. Possible kuvandudza kudzidziswa dzeraundi chimiro muviri wose.

Chinguva kusvika - kwomutoro alternation mukuru uye vakaderera muviri kunyatsoshanda. Nguva imwe neimwe muviri dzinosiyana anenge 7 masekonzi kuti maminitsi 5, asi haachipo.

Nezvayakaipira penguva cardio

Zvisinei, nyanzvi dzinoti uye Migumisiro yakaipa penguva muviri. payakaipira dzavo:

• Not pachii beginners nokuti mukuru-umbirimi muviri. mitoro kwakadaro vanonetsa kunyange ruzivo Vamhanyi, kutaura chinhu vaya chete akauya kuita. Unofanira kutanga diki, uye chete mushure mechinguva unogona kuedza kupinda purogiramu penguva cardio. Vaya vanotambura kufutisa kana zvirwere mapfundo, kazhinji contraindicated kuti makirasi akadaro.
• Zvakakosha chokubatanidza kudzidzisa pamwe kurovedza simba, kuitira kuti overtax tsandanyama uye mapfundo. Somuenzaniso, kana uri 2 kudzidzira pavhiki kushanda netsoka dzavo uye vanoda kuwedzerwa pashure huru mutoro ndiyewo penguva, pangozi yokukuvadzwa kuti vawane Hudyu inowedzerawo.
• Kakawanda penguva makirasi kune ngozi. Kunyange kana ukacherechedza kuti muviri kuchinja ose zuva, uye vakagadzirira kupa zuva rose, yeuka kuti chinguva cardio zvinokosha kutakura kupfuura kaviri pavhiki. Kazhinji gyms ndivo vanhu, pashure mureza uremu kudzidzisa muviri wako kusarudza kupedzisa awa penguva muzvirongwa - saka musaita chero zvazvingava hazviiti.
• Kunzwisisa kwakaita Implementation. Kana zvatinosiita cardio unokubvumira kufaranuka uye kunyange kunakirwa acho, kubva penguva yose nzira kumativi. Training kakawanda achiperekedzwa zvisingafadzi nezvekufadza, unopfuta uye kuswedera kurwadziwa mune tsandanyama. Izvi ndizvo zvinoitika muitiro. Kana mutambi hakusi agadzirira kupa zvose 100% uye mapfumo pashure wokutanga mutoro, chinguva cardio hakusi kwaari.

Kunzvenga kukuvara, chinhu chikuru - kusarudza vega kusarudza chiitwa, iyo yaizova Zvakanyanya Kunaka Panguva Yepamuviri kuti muviri. Zvishoma nezvishoma, nomutambi anogona kuchinja mune nyasha kuwedzera zvikuru. Ideal nokudzidziswa zano rinogona chete kuitwa kutongwa uye kukanganisa.

Chii simulators zvakakodzera?

Zvinotevera simulators kukodzera kuita dzidzo penguva:

• Exercise bhasikoro iro yokuisa kunonyanyisa nenhanho kurwisa.
• Yokungoi- ta bara kana kukurumidza run pamusoro wekusimbisa muviri.
• Kumhanya munhandare kana mupaki.
• Workout mudziva pamwe nokudzidza siyana kushambira nzira.
• Rowing - vaya vanoda kufamba nechikepe. Unogona kushandisa chaiyo mudzidzisi ari yokurovedza muviri.

Kazhinji, unogona kushandisa chero Simulator, umo munogona kuita cardio muviri. Pasina zvakakwana cardio riri vachimhanya munhandare kana mumaruwa mune imwe nzvimbo. Uyewo dzakakodzera kuchovha pamusoro sandara penyika.

Anodziya pamberi muviri

Kazhinji Vamhanyi vechiduku kunyima Workout yakafanira hanya. chokupika Its - kunofanira chero Workout! A seti kurovedza ushamwari pamberi muviri anodziya tsandanyama uye mapfundo basa simba, nokudaro achidzikisa mutoro pamusoro muviri zvakananga panguva kurovedza.

Tisati wekusimbisa muviri Workout kunokosha kuita kugadzirira zvinotevera:

1. Majana ose majoini - mutsipa, mafudzi, kugokora, chiningoningo, hudyu vadyi. Kuita 5-8 nguva imwe nhungamiro, pasina kungoerekana kufamba.
2. Basketball pane zvishoma kumhanya anenge 5 maminitsi kuwedzera kwemwoyo.
3. Achiita Munotatamura kurovedza - squats pamwe rakafara mashoko tsoka, anogona kumisidzana kubhawa kuti anodziya zvose tsandanyama.
4. ari yokungoi- ta bara asati inokurudzirwa kuti vachisvetuka kubva vagere kupota vasati vachimhanya kure - kukurumidza run for 2 maminitsi, kukwidza mabvi dzakakwirira. Asati basketball hazvo zvakanaka anodziya tsandanyama ari makumbo.

Pashure Workout, iva nechokwadi kuti aite seti kurovedza nokuda ushamwari-up uye kunofambira mberi kutambanuka. Kana musingadi kupedza ushamwari-up muviri, tsandanyama zuva rinotevera richava kukuvadzwa zvakaipa nokuti lactic asidhi kuti anovaka mune tsandanyama panguva yechiitwa. Munotatamura mutambi disperses nayo munyika muviri.

Kuti aratidze zvakajeka, vangatarira kufanana penguva kudzidziswa muna yokurovedza muviri kana muviri kukurumidza uremu kumba. Zvinotevera kudzidzisa mapurogiramu vari akarongwa kuwedzera pachidanho mutoro pamusoro netsandanyama.

Exercise 1

Akakodzera beginners. Zvinoita seizvi:

• Hafu paminiti yokutsanya kumhanya kana kushanda ari mira bhasikoro (pamusoro yakaoma chaizvo chirongwa).
• Recreation - 4 maminitsi.
• Kudzokorora kutenderera 4-6 nguva.

Asati achiita basa iri kunzwisisa muviri bhasikoro purogiramu zvinoda kugadzirirwa ibvi kuitira kudzivisa makuvaro. Kuti izvi zvidaro, panguva inodziya-up zvinotora maminitsi mashoma kuti kuiripa chiitwa bhasikoro, asi kuita muviri zviri pakati nepakati.

Exercise 2

Unogona kuita izvi penguva cardio pamusoro wekusimbisa muviri. Chirongwa:

• Kumhanya kutsanya - 8-10 seconds.
• Mwero basketball - mumasekonzi 12.
• Dzokorora ka60.

Exercise 3

Chinguva cardio mumwe ellipsoid kana wekusimbisa muviri:

• Kumhanya panguva vaifanira zvichibvira nokukurumidza - mumasekonzi 15.
• Zvishoma zvikuru rudzi - mumasekonzi 30.
• Dzokorora 25-30 nguva.

Exercise 4

Nokushingaira Akagutsa tsandanyama nokuda mazhinji kumhanya panguva kunonyanyisa nokukurumidza. muenzaniso:

• Fast kumhanya - 4 maminitsi.
• Kurambana maminitsi 3
• Dzokorora 4-5 nguva.

Makirasi ari chirongwa chakadai mukuru-kuchinyanya haana kupa mukana mafuta. Asi zvinokosha kuti tiyeuke kuti unofanira kupa zvakanakisisa zvose zvakakwana. Kana iwe havagoni kukosora zvose masimba pamusoro penguva kudzidzisa, nguva cardio kana achifamba wekusimbisa muviri zvichava zvikuru.

Chinguva cardio imba

Batanidzwa pamusoro hurongwa pasina penguva mudzidzisi ngozi. Kana uchida kuvandudza nzira kumba zviitwa kupisa mafuta, zvadaro nguva kukura penguva kudzidziswa unofanira:

1. Kugara simba mutoro ka3 pavhiki 3-4 mwedzi.
2. Kuti mukwanise kuita zvinhu kurovedza - pushups, squats, deadlifts uye dhonzai kupota.
3. A zvishoma kwemaminitsi 120 pavhiki kuita cardio.

Zvakanakisa, kana imba ane cardio - yakakodzera wekusimbisa muviri, ane ellipsoid, chiitwa bhasikoro. Kana kwete, unogona kumhanya mupaki kana panhandare. Kupinda penguva mutoro vanofanira zvishoma nezvishoma. Pakutanga, zviri nani kuita mumazuva vakasununguka kubva pasimba mitoro. Nokuti kumba vanga vaneta vari sezvo zvakakosha kukurudzira uye kushivirira.

Nutrition pashure maekisesaizi

Vanhu vazhinji vanofunga kuti kudya mushure Workout hakusi zvakakodzera. Kunyanya kana akaita kurovedza kukurumidza uremu kumba. Idya pashure kirasi hakusi chete zvichiita, asi zvakakodzera - muviri anofanira adzikunure apedza simba, uye zvose zvokudya zvinodyiwa kuchabudirira izvi.

Usakanganwa kuti panguva yechiitwa, muviri anorasikirwa kuburikidza ziya mvura yakawanda, saka unofanira anoumba pachiyero. Mvura inofanira kutorwa vaviri mukirasi uye pashure pacho. Hazvigoni kushandiswa mukati 2 maawa mushure kofi uye chokoreti makirasi.

Zvisinei, vaya vanoda uremu, unofanira kumbomira kudya maawa chete muna 1.5-2 mushure Workout. Chokwadi ndechokuti panguva chechikamu rinotanga chirongwa mafuta unopfuta, huchavapo kwemamwe maawa 2 pashure yechiitwa kwapera. Munguva iyi, muviri kunoitika simba kubva mafuta uye vakafuta nokupiswa. Zvadaro unogona kudya mapuroteni zvokudya - mafuta isina yokurenda chizi, scrambled mazai pasina mondo, yakabikwa huku yemazamu kana hove chena, steamed.

Vakatevera vaiita bara kuti mafuta kurasikirwa, vakawanda havana kuteerera muviri wako, reloaded nayo uye kuti kuipa. Zvakakosha kunzwisisa kuti kunyatsoita haina kana basa. Unofanira nezita chirongwa kuti zvichava vakasununguka kuti muviri. Zvichava zvikuru.