Iingcali ziyavuma ukuba ukuqeqeshwa kwe-cardio ye-fat burning is the best and suitable for loss weight. Unokwenza ekhaya, kwaye uqeqesho olukhethekileyo, kunye nokuzivocavoca, kunye nepakini, kwaye nangaphandle kokungena kwesakhiwo sezakhiwo ezininzi.
Kutheni sifuna uqeqesho lwe-cardio?
Ngenxa yemithwalo enamandla, kunokwenzeka ukuba uvuselele imiphunga nokuphucula ukusebenza kwenkqubo ye-cardiovascular, esenza sikwazi ukusasaza i-metabolism. Ngaphezu koko, emva koqeqesho, ngokweengcali, iindidi eziliqela kukho iinkqubo ezahlukeneyo emzimbeni onobangela ekulahlekeni kwesisindo ngenxa yokuqhekeka kweefomethi ezinamafutha.
I-Cardio - iqhutywe (i-sprint okanye iphakanyiswe kwizitepsi), nyathela i-aerobics, ukuqeqeshwa kwexesha lokuzivocavoca. Naliphi na isenzo esilindele ukuba umzimba unike i-100%, ke ukuphumla okufutshane kunye nokubeka kwakhona i-100% - yi-cardio.
I-cardio esifutshane imihla ngemihla inceda ukugcina umlinganiselo kwinqanaba, kwaye ngenjongo yokulahlekelwa ubunzima kulungele ukuqhuba imizuzu engama-30-40 imizuzu 3-4 ngeveki.
Ikhaya leCardio Slimming
I-cardio efanelekileyo ekhaya iyagxuma intambo. Ukudibanisa ngokukhawuleza: qalisa uqala ngomzuzu ngomsindo onomsindo, uze uhambe ngomzuzu. Uqeqesho kufuneka kuthathe imizuzu eyi-15-20.
I-Cardio iya kuqwalaselwa nayiphi na inyathelo owenzayo ngokukhawuleza ngaphandle kokuyeka ukuhamba okanye ngeempumlo ezimfutshane. Kukho i-gymnastics yaseTshayina yokulahleka kwesisindo, esekelwe kulo mgaqo. Njalo kusasa kuthatha imizuzu emine kuphela ukwenza nantoni na ukusetyenziswa kwamandla (ukwenzela ukushicilela, ukunyuka, i-squats, njl njl njl.) Ngezikhathi ezinjalo: imizuzwana engama-20 ukwenza ngokusemthethweni - imizuzwana eyi-10 ukuphumla. Uqeqesho olufutshane olunjalo luya kuqalisa ukusetyenziswa kwemetabolism kwaye luza kulwa ngokukhawuleza idiphozi ezinamafutha.
I-Cardio yokutshisa amafutha ehholo
Ukuba ufuna ukubamba i-cardio kwindawo yokuzivocavoca, unokhetho oluninzi. Ngokomzekelo, sebenzisa izixhobo ezikhethekileyo ze-cardio, esele inenkqubo efanelekileyo. Okanye ukuqhuba ukuqeqeshwa kwexesha: ukuba umzuzu ungenze ngaphandle kwemfesane kwisimo simulator ngasinye, ubenqumla bonke ngokufanayo. Le nto ayilungelelananga ngaloo mihla xa iholo iqhutywe, kodwa ngeentsuku zeveki kulula kakhulu. Olu qeqesho lubizwa ngokuba yi "setyhula". Ngamava, unokudlula i-2-3 imijikelezo elandelelanayo, kwaye ukuba akukho zilwanyana ezaneleyo kwiholo, oko kufuneka kwenziwe njengaye.
Ukutya okunokuqala nokuposisa i-cardio
Ilixa eli-2 iiyure ngaphambi kokuba umthwalo onjalo ulungele ukuba ungadli. Kungcono ukusela indebe yentsha, ilungiswe ngaphandle kweshukela kunye ne-cream, imizuzu engama-15 ngaphambi kokuba usebenze. Iinezixhobo ezivuthayo kwaye ziza kuvumela ixesha elide "lingapheli".
Emva kokuqeqeshwa, kulungile ukusela amanzi amaninzi, ngokukodwa ukunyuka kunye ne-1.5 ukuya kweyure. Le ndlela idala umzimba ukuba uhlukanise amanqatha oye wawaqokelela, kungekhona lowo oza kunye nokutya. Ukuba ukhethe ukhetho lwamandla, ngokokubuyiselwa kwemisipha, yonke imihla kukugxila ekutya kweeprotheni-inkomo, inkukhu yenkukhu, iimveliso zobisi (i-fat-free). Ngesitya esicaleni ukuya kwenyama - kuphela imifuno ye-starchy (nayiphi iklabishi, ukhukhamba, utamatisi, i-lettuce, isitshalo seqanda, i-zucchini).
Ukuba i-cardio ikulethe ngokukhawuleza, yenza i-sweet sweet, i-fatty, idikiwe kwaye ikhulile. Zonke iimveliso zolu chungechunge zivale i-metabolism kwaye zinegalelo ekukhuleni kweefompo zeoli, ngoko igama lokulahlekelwa kwesisindo esiphuthumayo lisetyenziselwa ubomi ngaphandle kwabo. Yaye ukuba ungabuyi kubo kamva, oku kuya kuqinisekisa ukugcinwa kwesiphumo.