Ukuzivocavoca okunomthelela ophezulu (njengokugijima, ukugxuma ibhokisi, nama-burpees) kushisa ithani lamakholori futhi kwenza inhliziyo yakho igijime, kodwa akudingekile. Futhi zikude nokuphela kwenketho yokuqinisa i-cardio yakho. Zama i-cardio enomthelela omncane. Kwenyusa izinga lokushaya kwenhliziyo yakho, kuthuthukise impilo yakho, futhi kungakusiza uthole imizuzu enconyiwe engu-150 yokuzivocavoca okunamandla okumaphakathi masonto onke. Ngaphezu kwalokho, ivikela amalunga akho futhi inciphisa ingozi yokuqeqeshwa ngokweqile nokukhathala.
Iyini i-low impact cardio?
Kumane kuwukuzivocavoca ngendlela lapho kungenakho ukucindezelwa okuningi noma umthwalo wokushaqeka emzimbeni.
Nge-cardio enethonya eliphansi, okungenani unyawo olulodwa luhlala phansi ngaso sonke isikhathi, ngakho amalunga akho, njengamadolo akho namaqakala, amunca umthelela omncane kunamandla asetshenziswa kuzo. Isibonelo, ukugijima kuwumsebenzi onomthelela omkhulu ngoba zombili izinyawo zisuke phansi ngesikhathi esisodwa ngesivinini esisheshayo. Ukuhamba kuhilela ukususa unyawo olulodwa kuphela phansi ngesikhathi, ngakho-ke nakuba kunomthelela othile, kuncane kakhulu.
Ezinye izivivinyo, njengokubhukuda, azinawo umthelela emalungeni. Awekho amandla adonsela phansi akudonsela phansi.
Ezinye izibonelo ze-cardio enomthelela ophansi zihlanganisa ukusebenza ngaphandle i-elliptical, ukugwedla, ukudansa, ukukhweza ukuhamba ngebhayisikili nokuhamba ngezinyawo. Futhi nakuba lokhu kuvivinya kulula kumalunga akho, akusho ukuthi kulula enhliziyweni yakho.
Ungenza i-cardio enomthelela ophansi njengoba unamandla njengokugijima kwakho okunomthelela omkhulu nokusebenza kwe-plyometric ngokuphakamisa ijubane, unciphise isikhathi sokutakula phakathi kwamasethi, noma ngokungeza ukumelana. Ukuqeqeshwa kwesikhashana kungase futhi kube nomthelela omncane futhi kube namandla kakhulu ngokwenza ukuzikhandla kube nzima kanye nezikhathi zokuphumula zibe zifushane.
4 Izinzuzo Ze-Cardio Ezinomthelela Ophansi
Kungakhathaliseki ukuthi ubhekene nezinkinga ezihlanganyelwe noma cha, i-cardio enomthelela ophansi (noma cha) inendawo esimisweni sokujima sawo wonke umuntu.
Yehlisa ubungozi bokulimala
Ukuzivocavoca kwenhliziyo okunomthelela omncane kushintsha amaphethini omthwalo emisipha, imisipha, namathambo. Umzimba wakho uphendula ekucindezelekeni ngokuba namandla. Kodwa ngokwenza eminye imisebenzi enomthelela ophansi ekugcizelela ngokuhlukile, ungasiza ukunciphisa ingozi yokulimala ngokweqile.
Baphinde banciphise ingcindezi emalungeni omzimba ukusiza ukunciphisa ingozi yokulimala kubantu abane-osteoarthritis ekhona, izifo ezizimele, nezinye izinkinga ezihlangene.
Kuyindlela enhle yokuzivocavoca kalula
I-cardio enethonya eliphansi ingaba yinhle kubantu abasanda kuqala noma kulabo asebekhulile, abamalunga, ama-tendon, nemigqa ayisheshi kangako. Wonke umuntu angasebenzisa ukuzivocavoca okunomthelela omncane ngendlela ezobasiza ukuthi bahlale besesimweni futhi bagweme ukulimala.
Ngenxa yokuthi i-cardio enomthelela ophansi inciphisa ingozi yokulimala ngokweqile, ingakusiza ukuthi ungene emkhubeni wokuqeqesha ongaguquki kusukela ngosuku lokuqala lwecebo lakho. Qeqesha umzimba wakho ukuzivumelanisa namaphethini okunyakaza ayisisekelo ngendlela efanele, okukuvumela ukuthi uthuthuke ngokuphepha nangempumelelo ukujima kwakho.
qinisa inhliziyo yakho
Zonke izinhlobo zokuzivocavoca kwenhliziyo (umthelela ophansi noma ophezulu, umfutho ophansi noma ophezulu) zisiza ukuqinisa inhliziyo yakho. Kodwa lapho inhliziyo yakho isebenza kanzima (lapho inhliziyo yakho ishaya phezulu), iba namandla. Ngakho-ke, cabanga ukukhulisa ukushuba kokujima kwakho okunomphumela ophansi.
Isibonelo, ngenkathi ukuhamba kancane kuyilungele inhliziyo yakho, ukuhamba ngokushesha noma ukugibela ibhayisikili noma ukubhukuda kungcono nakakhulu kukho. Uma umzimba wakho ukwazi ukusingatha ukuvivinya umzimba okukhulu, ukwenza okunye kwalokho isonto ngalinye kuwumqondo omuhle.
Ikhuthaza ukukhuthazela kwemisipha
Ngoba avumela amalunga akho ukuthi amunce amandla amancane, ukujima kwe-cardio okunomthelela ophansi njengokuhamba ngebhayisikili, ukugwedla, kanye ne-elliptical kungasiza ukuthuthukisa ukusebenza kwakho konke kokusubatha.
Kungakho izinhlelo eziningi zokuqeqesha eziphambanayo zokugijima zifaka i-cardio enomthelela ophansi. Ngokugcina amalunga akho enempilo, ungenza izinkathi ezinde zokuzivocavoca, ngaleyo ndlela ukhulise ukukhuthazela kwakho kwenhliziyo nemithambo yegazi.
Uma ukugibela ibhayisikili nokugwedla kuzwakala kuyisidina hhayi into yakho, cabanga ngalokhu ukuqeqeshwa kwesifunda, lapho uzungezisa khona izivivinyo ezihlukene zokuqeqeshwa kwamandla okunomthelela omncane ngaphandle kokuphumula okuncane phakathi.
Ingakusiza ugcine isisindo esinempilo
Njenge-cardio enomthelela omkhulu, ikusiza ukuthi ushise amakholori namafutha futhi uthuthukise ukulawula ushukela wegazi.
Isibonelo, kumuntu omdala, i-cardio emaphakathi emshinini wokugwedla ishisa amakholori angu-200-300 ngemizuzu engu-30 nje. Hlanganisa izikhawu zokuqina okuphezulu, futhi ungalindela ukushisa ama-calories phakathi nangemuva kokujima kwakho njengoba umzimba wakho ululama.
Ukuzivocavoca kwe-cardio okungcono kakhulu okunomthelela omncane
Uma udinga ukukhululeka noma ufuna nje ukuhlanganisa isimiso sakho sokuzivocavoca esinomthelela omkhulu, zama lezi zivivinyo ze-cardio.
Hambani
Uma ubuya ekulimaleni noma ekhefini lokuqina, ukuhamba kungenye yemisebenzi engcono kakhulu enomthelela omncane ongayenza, ikakhulukazi uma ungumgijimi. Ukuhamba kunomphumela omuhle kakhulu wokugijima futhi, ngisho nemizuzu engama-30 yokuhamba ingaletha izinzuzo zezempilo.
Gibela ibhayisekili
Ngokuya nge-biomechanics, ukuhamba ngebhayisikili akufani nokude nokugijima. Lokho kuyenza ilungele ukuqeqeshwa okuphambene. Kuyindlela enhle yokwenza izinga lokushaya kwenhliziyo yakho likhuphuke futhi uphefumule kanzima, ngaphandle kokufaka ingcindezi ezinkingeni ongase ube nazo ngokusebenza kanzima kangaka emdlalweni wakho omkhulu.
Ukugibela ibhayisikili kuwumsebenzi ongasekeli isisindo, okuvumela ukuba ukhuthazele amahora ngaphandle komthelela emalungeni. Ukuphokophela imithambeka kuzoqinisekisa ukuqina okuphezulu, ukujima okuhambisana nenhliziyo.
Ukudansa
Ukudansa kungase kungabi phezulu engqondweni uma kuziwa ekusebenzeni kwe-cardio okunomthelela ophansi ngoba abantu bakufanisa nokuphelela nomsebenzi. Kodwa ngenxa yokuthi awuyena umgijimi oqeqeshiwe akusho ukuthi ngeke ukwazi ukugijima. Okufanayo kuya nokudansa.
Ukujima komdanso kungathatha indawo esebenzayo yokuzivocavoca kwenhliziyo okujwayelekile futhi kunikeza izinzuzo ezifanayo ze-aerobic uma kwenziwa njalo.
Ukubhukuda noma ukuzivocavoca emanzini
Njengokugibela ibhayisikili, ukubhukuda kuwumsebenzi ongenasisindo. Ukufunda amashothi obuchwepheshe kungaba luqili futhi kungase kudinge imfundo yobungcweti. Nokho, ukuze uzivocavoce kahle, akudingekile ukubhukuda ngobungcweti be-Olympian.
Enye indlela yokubhukuda i-trot yamanzi, empeleni egijima emanzini ngaphandle kokuthinta phansi, kanye nama-aerobics amanzi. Kokubili kuhilela umthelela omncane noma ongekho ngenkathi inselele imisipha yakho ne-cardio ngezinga eliphezulu.
I-Remo
Imishini yokugwedla idume kakhulu kunangaphambili njengendlela yokusebenza nokuqinisa kokubili i-cardio nemisipha yakho kanyekanye. Ngokuhamba ngakunye, usebenza umzimba wakho ophansi, umhlane, nezingalo, konke ngenkathi uhlezi phansi.
Bazi kahle ifomu elifanele ngokuhamba kancane ngaphambi kokuthuthukela kuma-stroke asheshayo, anolaka kakhulu. Emishinini eminingi emisha yokugwedla yasekhaya, ungaphinda ulungise ukushuba kokujima kwakho ngokwandisa ukumelana.