Ukuzilolonga okunefuthe eliphezulu (njengokubaleka, ukutsiba ibhokisi, kunye nee-burpees) kutshisa itoni yeekhalori kwaye ufumane intliziyo yakho ukubaleka, kodwa akufuneki. Kwaye bakude kwinketho yodwa yokomeleza i-cardio yakho. Zama i-cardio enefuthe elisezantsi. Yandisa izinga lokubetha kwentliziyo yakho, iphucula impilo yakho, kwaye inokukunceda ufumane i-150 yemizuzu ecetyiswayo yokuzivocavoca okuphakathi ngeveki. Ukongezelela, ikhusela amalungu akho kwaye inciphisa umngcipheko wokugqithisa kunye nokudinwa.
Yintoni i-cardio enempembelelo ephantsi?
Kukwenza umthambo nje ngendlela apho kungekho xinzelelo oluninzi okanye umthwalo owothukileyo emzimbeni.
Nge-cardio enempembelelo ephantsi, ubuncinci unyawo luhlala emhlabeni ngamaxesha onke, ukuze amalungu akho, njengamadolo akho kunye namaqatha, ukufunxa impembelelo encinci kuneyokunyanzeliswa kwayo. Umzekelo, ukubaleka ngumsebenzi onempembelelo ephezulu kuba iinyawo zombini zisuke emhlabeni ngaxeshanye ngesantya esikhawulezayo. Ukuhamba kubandakanya ukuba nonyawo olunye ukusuka emhlabeni ngexesha, ngoko ngelixa kunempembelelo ethile, kuncinci kakhulu.
Eminye imithambo, efana nokuqubha, ayinayo impembelelo kumalungu. Akukho mandla womxhuzulane akutsalela ezantsi.
Eminye imizekelo ye-cardio enempembelelo ephantsi ibandakanya ukusebenza kwi- elliptical, ukubheqa, ukudanisa, khwela ukukhwela ibhayisekile nokunyuka intaba. Kwaye ngelixa oku kuzilolonga kulula kumalungu akho, oko akuthethi ukuba kulula entliziyweni yakho.
Unokwenza i-cardio enempembelelo ephantsi kanye njengokuba uqhuba impembelelo ephezulu kunye nokusebenza kwe-plyometric ngokuthatha isantya, ukunciphisa ixesha lokubuyisela phakathi kweesethi, okanye ukongeza ukuxhathisa. Uqeqesho lwekhefu lunokuba nempembelelo ephantsi kunye nokuqina okuphezulu ngokwenza umgudu ube nzima kwaye amaxesha okuphumla abe mafutshane.
IiNzuzo zeCardio ezi-4 ezinempembelelo ephantsi
Nokuba ujongene nemiba edibeneyo okanye hayi, i-low (okanye ayikho) impembelelo ye-cardio inendawo ekuzilolongeni komntu wonke.
Ukunciphisa umngcipheko wokulimala
Ukuzivocavoca okuphantsi kwempembelelo ye-cardiovascular kutshintsha iipatheni zomthwalo kwimisipha, i-tendon, kunye namathambo. Umzimba wakho usabela kuxinzelelo ngokuba womelele. Kodwa ngokwenza ezinye izinto ezinempembelelo ephantsi ezikucinezela ngokwahlukileyo, unokunceda ukunciphisa umngcipheko wokonzakala ngokugqithisileyo.
Bakwanciphisa uxinzelelo kumalungu omzimba ukunceda ukunciphisa umngcipheko wokwenzakala kubantu abane-osteoarthritis ekhoyo, izifo ezizimelayo kunye nezinye iingxaki ezidibeneyo.
Yindlela entle yokwenza umthambo ngokulula
I-cardio enempembelelo ephantsi inokuba yinto efanelekileyo kubantu abaqalayo okanye abo bakhulileyo, abahlangeneyo, ii-tendon, kunye ne-ligaments azikho kangako. Wonke umntu unokusebenzisa umthambo onempembelelo ephantsi ngendlela ebanceda bahlale bemile kwaye bagweme ukulimala.
Ngenxa yokuba i-cardio enempembelelo ephantsi inciphisa umngcipheko wokulimala ngokugqithisileyo, inokukunceda ukuba ungene kumkhwa wokuqeqesha ohambelanayo ukususela ngosuku lokuqala lwesicwangciso sakho. Qeqesha umzimba wakho ukuba uqhelane neepateni zentshukumo ezisisiseko kunye nefom efanelekileyo, ikuvumela ukuba uqhubele phambili ngokukhuselekileyo nangempumelelo ekusebenzeni kwakho.
yomeleza intliziyo yakho
Zonke iintlobo zokuzivocavoca kwe-cardiovascular (impembelelo ephantsi okanye ephezulu, ephantsi okanye ephezulu) inceda ukuqinisa intliziyo yakho. Kodwa okukhona intliziyo yakho isebenza nzima (okukhona ukubetha kwentliziyo yakho kuphezulu), kokukhona iyomelela. Ke ngoko, cinga ngokunyusa ukuqina kokusebenza kwakho okunempembelelo ephantsi.
Umzekelo, ngelixa uhambo olucothayo luyilungele intliziyo yakho, ukuhamba ngokukhawuleza okanye ukukhwela ibhayisekile okanye ukuqubha kungcono nangakumbi kuko. Ukuba umzimba wakho unokumelana nokusebenza okuphezulu kakhulu, ukwenza enye yaloo veki nganye licebo elilungileyo.
Ikhuthaza ukunyamezela kwemisipha
Ngenxa yokuba zivumela amalungu akho ukuba afunxe amandla angaphantsi, ukuqeqeshwa kwe-cardio okunempembelelo ephantsi njengokuhamba ngebhayisikile, ukukhwela, kunye ne-elliptical kunokunceda ukuphucula ukusebenza kwakho kwezemidlalo.
Yiyo loo nto uninzi lweenkqubo zoqeqesho lokubaleka zibandakanya i-cardio enefuthe eliphantsi. Ngokugcina amalungu akho esempilweni, unokwenza ixesha elide lokuzilolonga, ngaloo ndlela ukwandisa ukunyamezela kwakho kwentliziyo.
Ukuba ukukhwela ibhayisekile kunye nokukhwela inqanawa kuvakala kumnandi kwaye ingeyiyo into yakho, qwalasela uqeqesho lwesekethe, apho ujikeleza ngeendlela ezahlukeneyo zoqeqesho lwamandla olunempembelelo esezantsi kungekho kuphumla kancinci phakathi.
Inokukunceda ugcine ubunzima obunempilo
Njenge-cardio enempembelelo ephezulu, ikunceda ukuba utshise iikhalori kunye namafutha kwaye uphucule ulawulo lweswekile yegazi.
Ngokomzekelo, kumntu omdala, i-cardio ephakathi kumatshini wokubheqa itshisa iikhalori ezingama-200-300 kwimizuzu engama-30 kuphela. Hlanganisa izithuba eziphezulu, kwaye unokulindela ukutshisa iikhalori ngexesha nasemva kokusebenza kwakho njengoko umzimba wakho ubuyela.
Eyona mithambo ye-cardio enefuthe elisezantsi
Ukuba ufuna ukuthabatha lula okanye ufuna nje ukuxuba indlela yakho yokuzilolonga enempembelelo ephezulu, zama le mizobo ye-cardio.
Hambani
Ukuba ubuya ekulimaleni okanye kwikhefu lokuzilolonga, ukuhamba ngenye yezona zinto zingcono kakhulu zempembelelo ephantsi ongayenza, ngakumbi ukuba ungumgijimi. Ukuhamba kuneyona mpembelelo ilungileyo yokubaleka kwakhona, nokuba yimizuzu engama-30 yokuhamba inokuzisa izibonelelo zempilo.
Khwela ibhayisekile
Ngokubhekiselele kwi-biomechanics, ukukhwela ibhayisekile akufani nokude nokubaleka. Loo nto yenza ukuba ilungele uqeqesho olunqamlezayo. Yindlela entle yokufumana izinga lokubetha kwentliziyo yakho kwaye uphefumle ngamandla, ngaphandle kokufaka uxinzelelo kwiingxaki onokuthi ube nazo ekusebenzeni nzima kumdlalo wakho ophambili.
Ukukhwela ibhayisekile ngumsebenzi ongaxhasi ubunzima, okuvumela ukuba unyamezele iiyure ngaphandle kwempembelelo kumalungu. Ukujoliswa kwithambeka kuya kuqinisekisa ukuqina okuphezulu, ukulolonga kwentliziyo.
Ukudanisa
Umdaniso usenokungabi yinto ephezulu engqondweni xa kuziwa ekusebenzeni kwe-cardio enempembelelo ephantsi kuba abantu bayilinganisa nemfezeko kunye nomsebenzi. Kodwa ngenxa yokuba ungeyombaleki eyincutshe akuthethi ukuba awukwazi ukubaleka. Kukwanjalo nangokudanisa.
Umthambo womdaniso uthatha indawo esebenzayo yemithambo yentliziyo yesintu kwaye unikezela ngeenzuzo ezifanayo ze-aerobic ukuba zenziwa rhoqo.
Ukuqubha okanye ukuzilolonga emanzini
Njengokukhwela ibhayisekile, ukuqubha ngumthambo ongathwali ubunzima. Ukufunda izithonga zobugcisa kunokuba luqili kwaye kunokufuna imfundiso yobuchwephesha. Nangona kunjalo, ukuze uzilolonge kakuhle, akuyomfuneko ukuqubha ngobuchule beOlympian.
Enye indlela yokuqubha i-trot yamanzi, ngokuyimfuneko ukubaleka emanzini ngaphandle kokuchukumisa umzantsi, kunye ne-aerobics yamanzi. Zombini zibandakanya impembelelo encinci ngelixa ucela umngeni kwizihlunu zakho kunye ne-cardio ukuya kwinqanaba eliphezulu.
Susa
Oomatshini bokubhexa bathandwa kakhulu kunangaphambili njengendlela yokusebenza kunye nokomeleza zombini i-cardio kunye nezihlunu zakho ngaxeshanye. Ngentshukumo nganye, usebenza umzimba wakho ongezantsi, umva, kunye neengalo, ngelixa uhleli phantsi.
Lawula ifom efanelekileyo ngesantya esicothayo ngaphambi kokuba uqhubele phambili ukuya ngokukhawuleza, imivimbo endlongondlongo. Koomatshini abaninzi bokubheqa basekhaya, unokuhlengahlengisa ubunzulu bomsebenzi wakho ngokwandisa ukuxhathisa.