How kuita cardio pashure uremu kurovedza?

Kazhinji, Fans pamusoro mukusimbisa muviri haina zvakare vairemekedza cardio pashure uremu kudzidzisa, tichifunga zvaida richikunetesa basa. Pashure pezvose, chinangwa chake - chete kuramba mafuta kubva muzana pane zvaaida yakaderera chechetere. Vakawanda vanonetseka - Unoda cardio pashure uremu kurovedza? Ita nokurovedza muviri izvi chero pfungwa chaiyo? Nei cardio pashure nokudzidziswa uremu zvinofanira kuitwa zvachose, uye sei kubudirira kunangiswa zvakakodzera vakataurirana, saka kuti mugumisiro yakanga maximal?

Chii cardio?

Rinoreva yakakurumbira kutsungirira muviri uye simbisa mwoyo uye ropa midziyo. vari kuitwa, zvose Pakuurayiwa yokurovedza muviri, uye panze. Classic mienzaniso cardio inogona basketball uye kufamba, kushambira kana kuchovha bhasikoro. Muchiitiko chino, hatina kureva pfupi 10 yemaminitsi run pamberi huru muviri (kureva. E. The kwoushamwari-up) uye akaramba basa nokuti pakati 20 maminitsi paawa.

Saka, tichaedza funga zvavo pakushaiwa, kwenguva refu uye hwakakwana pamwe inokosha. Zvinoita kuita cardio pashure uremu kudzidzisa, kana nani kwaari? Zvachose mhinduro unequivocal kuti mubvunzo pamusoro yakanaka nzira haako. Cardio anobvumirwa kuita mangwanani pamberi uremu kudzidzisa kana namarudzi kugumiswa, uyewo manheru kana chero nguva apo iwe une simba uye vakasununguka nguva. Iyo nguva zuva kusarudza zviri kwauri, zvichienderana vakaronga chipfuro (sezvazvakanyorwa anogona chete tsandanyama kukura kana uremu).

Chaizvoizvo kana isu uremu

Zvinofungidzirwa kuti mabasa ari cardio mangwanani zvinoita muviri uye unopisa LEVEL yacho yose zvinotevera zuva. Kureva, zvisinei zuva uye manheru mabasa (kunyange kana chiri razero), imi kuzvipisa masikati nhamba huru macalorie.

Inonyanya yaizivikanwa sokudzidzisa akadaro yakaderera umbirimi cardio. It kunoratidzwa kumhanya kana kuchovha, asi ane diki uye akatsiga nokukurumidza. The simba iri nyaya iri rakatorwa muviri mafuta reserves, pane akagamuchira masikati makabhohaidhiretsi zvokudya. Zvino kana mangwanani yakaderera zvikuru cardio chichaitwa usina chawadya (inonzi nzara cardio) kana iri cardio pashure uremu kudzidzisa kana simba mumabhatiri muviri zvishoma.

Sei sangano

Hedzino dzimwe nzira kuti kuyananiswa cardio nesimba kana chinangwa chako chiri kuparadza muviri sezvo zvikuru mafuta, edza:

• Kuita cardio pamberi Workout kana pakarepo pashure pacho.
• Ita izvozvo musi mumwe chete sezvo simba, asi dzakaparadzaniswa mukaha maawa 6 kana kupfuura.
• Kuchengetera rimwe cardio zuva chete kana hauna akapa simba (semuenzaniso, Alternate navo mumwe nomumwe).

Cardio pashure uremu kudzidzisa nokuti uye pamusoro

Kana chinangwa chako - kuwedzera kwetsandanyama kana kuchengetedza nayo, kuti huru cardio Workout hakuna kukodzera kuita. Tikapfuudza - hatisi kutaura pamusoro yemaminitsi gumi kardiorazminke zvakakodzera nguva dzose. Izvi imhaka ndechokuti chidzidzo chikuru uchada dura yakanaka simba iri kupedzerwa basa zvizere, iwe apikise nezvaizoitwa simba.

Asi - cardio nani asati kana pashure uremu kurovedza? Zvidzidzo kuramba yakasimbisa chokwadi kuti zvakawanda uremu akunde vaya vasina kare kuitwa musi cardio simba pakati vatambi zvakaenzana unyanzvi pamwero.

Kunyanya welcome mune iyi makirasi akadaro uye pakarepo pashure simba. Pane njodzi kurasikirwa tsandanyama ikure. Pakupedzisira, dzinoshandisa-rocking, vakabatikana zvokuyamura tsandanyama, cardio hazvisi zvakakodzera. Pamusoro pazvo, siya urongwa avo, izvo zvinoda tsandanyama nokuda kwavo kukura uye mukana uzonyatsotanga.

The Zvakanyanya Kunaka Panguva Yepamuviri Ipfungwa

Avo vane chinangwa - munhu akashambidzika, zvakakwana kutarira tsandanyama uye zvishoma mafuta sezvinobvira, cardio pashure uremu kudzidzisa kutenderwa kuita, asi pamwe yakarurama mutoro. Uwandu glycogen kuti ndiye simba pakupera chikuru zvidzidzo zviri zvishoma, uye mwero inofanira kuva nomwero cardio kwemaminitsi 30-45. The simba richatorwa kunyanya kubva mafuta reserves.

Morning kardiozanyatiya ane yakafanana nechinangwa kunofanira 20 yemaminitsi yoga kana ane guru mukaha uye nesimba - kuchengetedza tsandanyama.

Sezvazvakanyorwa anozivikanwa kupomba tsandanyama, vanoda muviri chakanaka simba mutoro, uyewo vakawanda mukuru-mafuta chikafu. Mukuwedzera, nguva yokuti zororo kupora uye. Kana chikamu mafuta iwe musafunganya zvakawanda, kubva cardio anogona kusiyiwa kurerutswa.

Cardio inotevera simba kudzidziswa kurasikirwa uremu: interlace musimboti

Kana chokuita vakawanda vanotanga mafuta cardio uchiri kufanira. Zvichida yakanaka hurumende ichava kuitisa navo zororo mazuva pakati simba (ndiko kuti, ose rimwe zuva). Just vataipa kubva 3 kusvika 4 Mazuva vhiki, pamwe kuita zvose zvinofanira kuva usina chawadya mangwanani kana kutora mapuroteni. Zvinokurudzirwa vaviri mazuva mana vaiita yakaderera-kuchinyanya kumhanya.

Sezvo cardio pashure uremu kudzidzisa kunoda mamwe vakasununguka nguva, vasina vose kushandisa zvisina kufanira. Zvakakosha kuisa pokutanga - kana musoro zvose pumped kumusoro tsandanyama, nhamba kwemitemo mabasa Hachifaniri asingasviki matatu pavhiki, vose - kure sezvinobvira.

Kuti aponese nguva uri basketball mumugwagwa kana kuchovha yenzendo usazvisarudzira mari nokuda elliptical mudzidzisi kana wekusimbisa muviri. We kukuyeuchidza zvakare - kuita navo pamwe chete simba (ndiko kuti, nokuti iwoyo) hakungodiwi.

Regai vachidyisa

Kurasikirwa uremu - kutevera zvokudya. Hapana cardio, kana kuti papi, asingadi kubatsira kubvisa mafuta ari chiitiko wokunzwa mafuta yaunodya (kuti uzviise nyore, Kudyisa). Pashure pezvose, "kumedza" zana kana kuti vava nyore, asi vanopedza rakaoma zvikuru.

Somuenzaniso, paavhareji kusimba basketball kwehafu yeawa uchaponesa iwe kubva macalorie matatu chete zana, iyo nemashoko chaiwo ari hafu Chocolate kana 3-4 zvidimbu chingwa. Tapedza kudya mu pakagadzwa zvokudya kutsanya uye akapiwa "mamwe" macalorie ari uwandu chimwe chiuru mumwe nehafu, unogona kubvisa navo, kumhanya dzinenge mbiri maawa maviri nehafu.

Uye regai nenzara

Mhiri mari - vazhinji kurovedza Rakabatanidzwa "nzara" hurumende kuchatungamirira kushayikwa tsandanyama kukura. Mhedziso - kupedza pachako rakawandisa hazvifaniri, asi zvokudya anofanira kuva kodzero mafuta - hunoshatisa mapuroteni - rakakwana, uye makabhohaidhiretsi - nhengo muchikwata che kunonoka. "Good" zvokudya pamwe zvakaenzana vachakupai macalorie mashoma.

Kana isu kutaura yakaderera-kuchinyanya cardio, ipapo munhu hwarinokurudzira bedzi usina chawadya, nepo vamwe vari zvachose pamusoro nzira iyi. Yaitaurwa vatsigiri - iyi kana simba kwomuviri anotanga pakarepo kuwana kubva yavo mafuta reserves. Kureva, wakati kushandiswa chete isati basa chikamu carbs, imi regai kupedza navo, uye kunze nokuvimbika. Uye pfungwa haisi kuti hakubvumidzwi kuzvishandisa cardio. basa ravo - kutevera kuitira muviri simba kuchengeterwa zvakasara zuva.

Chii yakanakisisa?

Avo dzivisai "nzara" cardio, vanotaura migumisiro zvidzidzo vaizviti fissile mukirasi mafuta kudiwa private chokufambisa simba hwokurara chete kubva makabhohaidhiretsi. Nokuti zvemangwanani pamberi pekirasi anoda.

Final uye Chivakashure mafungiro panyaya iyi, zvichida, haako. All uripo mazano - edza kuedza uye chokwadi, uye mune dzimwe nhungamiro, anoteerera zvabuda uye mwero yavo nyaradzo.

Zvinofungidzirwa kuti puroteni-carbohydrate tudyo hunhu kwehafu yeawa pamberi mangwanani Workout chero zvazvingava hazvizorwadzisi. Inogona kuva Somuenzaniso, kubva diki (50 giremu) mugove mukombe oatmeal uye whey mapuroteni. The simba mumuviri munguva kurovedzwa, sezvo musimba makabhohaidhiretsi. Kana cardio haisi yakaderera zvikuru, zvinoda chaizvo kamwe, musi kuti mafuta muzvitoro havasi akakodzera - ipapo zvinonzi "mined" asi zvishoma nezvishoma.

Tiri ndichiona macalorie

Sezvo kare akati, chinangwa mangwanani cardio haisi kutsva simba kunonyanyisa. Dambudziko pano yakasiyana - "dispersal" kuti muviri uye Activate pamwe netarisiro yose zuva mberi. Zvaakanga yakawana chinangwa ichi, iwe tichapedza gare gare nhamba huru macalorie kunyange achizorora kana kuita ndakagara basa.

Panyaya iyi, mangwanani cardio ane zvimwe zvakafanana nesimba, ndokusaka muchinyatsongwarira kutsanya haisi varumbidzwa kunotaura nayo. Asi uwandu macalorie, yakarongwa kuti tudyo, zvinofanira kuverengerwa mu kuwanda zvose macalorie zuva nezuva uye kwete kuenda nazvo mamwe "ndinoiitawo". No kukuvara pashure mugove kwakadaro Kurovedza ane puroteni coctail ane reshiyo mapuroteni uye makabhohaidhiretsi mumwe maviri.

Sarudzo ndeyako

The unequivocal mhinduro yomubvunzo wokuti cardio pashure uremu kudzidzisa, uye dzimwe mhando yayo yakanakisisa uye zvinobudirira zvikuru, hapana vachakupai. Kuti vaite basa rinogutsa, tinoratidza nguva nenguva kuchinja hunhu kudzidziswa. Kureva humwewo mukuru-kuchinyanya penguva kudzidziswa muchimiro Somuenzaniso, kutsanya kumhanya kana kuchovha, pamwe yakaderera-nyanyisa.

Conditions uye nzvimbo yavo zvinokosha havana. Izvi zvingava yokurovedza muviri, uye mugwagwa apo mukuru mukana chichava mhepo yakachena. Asi kune ngozi kuchikoro ari chiitiko mamiriro okunze akaipa. Vakasarudzwa vanodzidzisa kuri parunogumira. Zviri kukosha kuongorora padanho kukura, kunyanya kuita zvikamu pane yakakwirira kumhanya, simba rinoshandiswa kufadza.

Kuti varege emukomana

Ndibate kumusoro yokurovedza muviri, usakanganwa kuti zvinoda takaparadzana simba kudzidzisa mazuva. Kuti arege kuwana kufinhikana, zvakakosha kukurudzira pachako. Kuti aite izvi, unogona kuedza kuita cardio siyana kwemarudzi - semuenzaniso, nhasi iwe "kukwira gomo" riri wekusimbisa muviri ari zvakanaka kunonoka kumhanya, mangwana - tinoita kuzviita pamusoro elliptical mudzidzisi.

alternation rwakadaro diversifying kudzidzisa uye kubvisa purogiramu. chidzidzo Quick dzinofanira pamwe kufarira mimhanzi yako uye refu uye leisurely kardiosessii simulators zvinogona kuitwa, achiperekedzwa anodiwa wepaterevhizheni.