Kodi cardio ndi chiyani kuti mupindule nayo?

Anthu ambiri, mwanjira ina iliyonse, amadziwa lingaliro la maphunziro a Cardio. Ganizirani za mawonekedwe ndi mitundu yamaphunziro otere, ubale pakati pa katundu ndi kugunda, zabwino zolimbitsa thupi kuti muchepetse thupi komanso mtima.

Kodi kulimbitsa thupi kwa cardio ndi chiyani?

Kodi maphunziro a Cardio amatanthauza chiyani? Izi ndizofanana ndi kuchita masewera olimbitsa thupi, momwe mtima umagwirira ntchito ndipo mphamvu zimapangidwa chifukwa cha makutidwe a okosijeni am'magazi a glucose omwe ali ndi mpweya. Chikhalidwe cha maphunzirowa ndichokwanira mwamphamvu mwamphamvu, zaminyewa ndi kupuma kogwiritsa ntchito mphamvu zochepa. Mawuwa amachokera ku Greek kardia - mtima.

Malingaliro akuti kuphunzitsa mphamvu sizingakhale ma aerobic ndi olakwika. Zochita zilizonse zomwe zimakweza kugunda kwa mtima wanu ndikukukakamizani kuti mupume mwanjira imeneyi amatchedwa cardio. Komano, pali kusiyana kotani pakati pa maphunziro a cardio ndi kuphunzira mphamvu? Kukaniza maphunziro kuti uwonjezere minofu kapena nyonga ndi masewera olimbitsa thupi a anaerobic. Mwanjira ina, masewera olimbitsa thupi omwe glycolysis mu minofu amapezeka popanda mpweya. Izi zimachitikanso pomwe mtima umakwera kwambiri - kuchokera pa 80% ya othamanga kwambiri.

Ubale wa mtima ndi kugunda kwa mtima

Chizindikiro chofunikira kwambiri champhamvu yophunzitsira ndi kugunda kwa mtima (kugunda kwa mtima - kugunda kwa mtima). Kuti makalasi akhale opindulitsa, osavulaza, ndikofunikira kuwunika kugunda kwamtima nthawi zonse.

Zindikirani! Katunduyu amasankhidwa kuti kugunda kosadutsa pamtunda wina. Popanda kufika pamunsi pamtima, othamanga amayamba kufooka. Kupitilira malire apamwamba, omwe akukhudzidwa ali pachiwopsezo chathanzi (makamaka, mtima).

Kuchuluka kwa kugunda kwa mtima pakuchita masewera olimbitsa thupi kumawerengedwa ndi mafomuyi:

• malire otsika = MHSS x 0.6;
• malire apamwamba = MHR x 0.8.

Komwe MHR ndiye kugunda kwamtima kwakukulu. Kuwerengera kwakukulu ndikosiyana kwa abambo ndi amai ndipo kumachitika pogwiritsa ntchito njira zingapo. Zomwe zimagwiritsidwa ntchito kwambiri ndi izi:

• kwa amuna = 220 - zaka pazaka;
• kwa akazi = 226 - zaka pazaka.

Njira zotsatirazi zadziwika kuti ndizolondola m'zaka zaposachedwa:

• kwa amuna = 208 - 0.7 x zaka (Tanaka formula);
• azimayi = 206 - 0.88 x zaka (njira ya Martha Gulati).

Mwachitsanzo, ngati bambo ali ndi zaka 30, ndiye kuti maphunziro omwe ali pamtima ayenera kukhala okwanira 112-150 kumenyedwa pamphindi. Kutalika kwa mtima pamutu uwu ndikumenyedwa kwa 187 pamphindi. Kwa mkazi wa msinkhu womwewo, mndandandawo udzakhala 108-144, ndi MHR - 180.

Izi ndizowerengera wamba zomwe sizilingalira maphunziro a wothamanga, thanzi lake pakanthawi kena, kupezeka kapena kupezeka kwa matenda osachiritsika. Ziwerengerozo ndizovomerezeka kwa munthu wamba.

Ubwino wa masewera olimbitsa thupi

Tiyeni tiwone kuti Cardio ndi chiyani.

Kwa thupi lonse

Thupi, maubwino olimbitsa thupi nthawi zonse ndiwodziwikiratu:

1. Kupititsa patsogolo ntchito yamtima... Minofu yamtima iyenera kukhala yolimba mofanana ndi enawo. Kuchulukitsa pafupipafupi ndikuwongolera katundu kumabweretsa kusintha pakukoka magazi ndikuchepetsa kugunda kwa mtima kupumula.
2. Thanzi la m'mapapo... Chifukwa cha kuchuluka kwa Cardio, minofu yolimbikitsidwa popuma imalimbikitsidwa. Zotsatira zake, ntchito yamapapu imakhala yosavuta - kumakhala kosavuta kupuma.
3. Kupititsa patsogolo kuthamanga kwa magazi... Maphunziro a aerobic amachulukitsa kuchuluka kwa maselo ofiira omwe amapereka mayendedwe a oxygen. Kuchita masewera olimbitsa thupi kumachepetsa cholesterol, kumathandiza kuwotcha mafuta, komanso kusunga mitsempha yamagazi yabwinobwino.
4. Kupititsa patsogolo kagayidwe kake... Kuchita masewera olimbitsa thupi kumawonjezera kuchuluka kwa kagayidwe kanu. Izi zimayankha kusungunuka kwakanthawi kwamafuta omwe amapezeka komanso kupewa masitolo atsopano.
5. Kupititsa patsogolo kuchuluka kwa mahomoni... Maphunziro a aerobic amalimbikitsa kupanga mahomoni omwe amalepheretsa kukhumudwa. Zimakhala zosavuta kukhala pamaganizidwe - ndikosavuta kwa munthu wophunzitsidwa kupirira kupsinjika.
6. Kugona tulo tofa nato... Anthu omwe amachita cardio yanthawi zonse amagona mwachangu. Kuphatikiza apo, kugona kwawo kumakhala kozama komanso kwabwino - chifukwa cha magawo ogona, thupi limabwezeretsedwanso.
7. Kupititsa patsogolo thanzi la mafupa... Theka la ola la cardio kangapo pamlungu limakulitsa kuchuluka kwa mafupa. Izi ndi zoona makamaka kwa okalamba. Chifukwa chofala kwambiri cholowera kuchipatala ndikuthyoka m'chiuno. Mafupa olimba amathandizira ziwerengero zachisoni.
8. Kupewa matenda ashuga... Kuchita masewera olimbitsa thupi kumawongolera kuthekera kwa minofu ya minyewa pokonza shuga. Chifukwa cha masewera olimbitsa thupi, kuchuluka kwa shuga wamagazi kumasungidwa pamlingo woyenera - kuchuluka ndi matalikidwe ake amalumpha amachepetsa.
9. Kuchulukitsa kupirira... Kwa othamanga ambiri, ichi ndiye chifukwa chachikulu. Maphunziro a Cardio amakulitsa kuthekera kwa thupi kusunga mphamvu ndikuigwiritsa ntchito pang'ono.

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Pamene kuonda

Makina ochepetsa thupi amakhala, makamaka, kuthekera kwa thupi kusunga mphamvu mwachangu. Thupi limatenga mphamvu zotere kuchokera ku chakudya ndikumazisunga ngati glycogen. Kuti muyambe kusungunuka mafuta, muyenera kugwiritsa ntchito glycogen, yomwe imasungidwa mu minofu ndi chiwindi.

Pachifukwa ichi, kulimbitsa thupi kwa cardio kuyenera kukhala kwanthawi yayitali kapena kwakanthawi (kwakanthawi). Mukamawotcha mafuta, ndibwino kuti mudzipatseko nthawi yomweyo pambuyo pa anaerobic - mutaphunzitsidwa mphamvu, pomwe glycogen imatha. Njira ina yabwino ndi m'mawa wopanda kanthu m'mimba, pomwe malo ogulitsa glycogen nawonso atha.

Mwachitsanzo. Ambiri amathamanga pafupipafupi. Koma kuthamanga kwawo kumatenga mphindi 20-30. Kuthamanga kwambiri ndikotsika. Munthawi imeneyi, thupi limatha kumaliza malo ogulitsira a glycogen, koma alibe nthawi yofikira kunenepa. Ndi chakudya choyamba, malo ogulitsa glycogen amabwereranso. Kuti mafuta aziyatsa, muyenera kuthamanga kwa mphindi zosachepera 40-50.

Ndi masewera olimbitsa thupi, ndikofunikira kudya bwino. Popanda kuchepa kwa kalori, simungakhale ndi thupi lowonda. Inde, kusowa ndikotheka kukhala ndi chakudya chosaphunzira. Koma nthawi yomweyo, kudzakhala kovuta kuwerengera, komanso kuthekera kwakumva njala nthawi zonse, chifukwa ngati chakudya chonsecho chimakhala ndi chakudya chofulumira kapena maswiti, chidzakhala chochepa. Ndi chakudya chopatsa thanzi chokhala ndi mapuloteni komanso chakudya chambiri, mudzakhala okhutira tsiku lonse komanso mphamvu zambiri.

Zofunika! Maphunziro a Cardio ndi zakudya zoyenera zimayendera limodzi.

Kodi sayansi imati chiyani?

Kodi chothandiza kwambiri ndi chiyani? Gulu la ofufuza linasonkhanitsa maphunziro oyesa ndikugawa m'magulu anayi:

• kulamulira;
• kuyenda kwa mphindi 30 masiku 5 pa sabata;
• kuchita masewera olimbitsa thupi kwa theka la ola pa ma simulators masiku 5 pa sabata;
• osakanikirana - omwe adachita mphindi 15 zolimbitsa thupi ndi mphindi 15 za maphunziro a aerobic (komanso masiku 5 pa sabata).

Kuyesaku kunatenga milungu 12. Zotsatira zabwino kwambiri zidawonetsedwa ndi magulu 4 ndi 3 - kupatula 4.4% ndi 3% mafuta, motsatana. Mphamvu ndi kuphatikiza kuphatikiza kunatsimikizira kukhala kothandiza kwambiri kuposa cardio yoyera. Mutha kuwerenga zambiri za phunziroli pano.

Chosangalatsanso ndichakuti kafukufukuyu akuyerekezera kuchita masewera olimbitsa thupi mochita masewera olimbitsa thupi komanso zakudya. Kuyesaku, komwe kunatenga pafupifupi chaka chimodzi, kunakhudza azimayi opitilira 400. Monga m'mbuyomu, ophunzira adagawika m'magulu anayi:

• kuchita zakudya;
• kuchita kuwala kwa mphindi 45 masiku 5 pa sabata;
• kuphatikiza;
• kulamulira.

Zotsatira: patatha chaka chimodzi, kutayika kwamafuta mgulu la 1 kunali 8.5%, mu 2 - 2.5%, mu 3 - 10.8%. Ndiye kuti, kudya ndi kuphatikiza zakudya zopatsa thanzi komanso masewera olimbitsa thupi adakhala njira zothandiza kwambiri. Koma cardio yoyera ndi chiyani? Cardio yokha imabweretsa kuchepa kwamafuta pang'ono. Ngati panthawi imodzimodzi masana mutakumana ndi mafuta owonjezera, mutha kuiwala zakuchepa kwamafuta pamapeto pake.

Tiyeni tisungire malo kuti katundu woyeserera anali wapakatikati. Kukadapanda maphunziro ochepa, zotsatira zake zikadakhala zosiyana. Koma mulimonsemo, kafukufuku akuwonetsa kuti kuphatikiza zolimbitsa thupi ndi zakudya ndizothandiza kwambiri. Werengani zambiri za kuyesera apa.

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Mitundu yolimbitsa thupi ya cardio

Pali mitundu yambiri yamaphunziro a aerobic - kuyambira kuthamanga mpaka kuvina komanso kusewera m'munda. Zosankha zotchuka kwambiri:

• kuyenda, kuphatikizapo pa chopondapo chopondapo;
• kutsika ndi sing'anga mwamphamvu kuthamanga;
• kusambira;
• kukwera njinga;
• maphunziro a dera;
• sitepe yolimbitsa thupi;
• chingwe cholumpha;
• maphunziro panjira yozungulira.

Musaiwale kuwonetsetsa kuti kugunda sikulowa m'dera la anaerobic (80% ya MHR). Chizindikiro ichi ndichosavuta kukwaniritsa kwa anthu osaphunzitsidwa bwino, mwachitsanzo, kuphunzira kwambiri madera.

Ubale wamitundu yosiyanasiyana ya cardio ndi kutayika kwa kalori ukuwonetsedwa patebulo (zisonyezo za kcal, zotenthedwa m'mphindi 30):

Ndi kulimbitsa thupi kotani komwe mungasankhe?

Chisankho chimadalira momwe munthuyo akuyambira komanso ntchito zomwe amadzipangira. Njira yotchuka kwambiri ikuyenda. Koma siyabwino kwa iwo omwe ali ndi vuto la kunenepa kwambiri. Kulemera kolemera kumapangitsa kupanikizika pa mawondo - patapita kanthawi, mavuto akulu amatha kuwonekera.

Mosasamala kanthu za zovuta zomwe zingabwere, chisankho chiyenera kutengera luso la maphunziro, monga zikuwonetsedwa pagome pamwambapa. Zosankha zothandiza kwambiri zomwe zatchulidwa ndikuthamanga, ellipsoid, kusambira, ndi kulumpha chingwe.

Chisankho chimangirizidwa kuthekera kwa ophunzira. Pazifukwa zosiyanasiyana, kupita kumalo ochitira masewera olimbitsa thupi kapena kuthamanga paki sikupezeka kwa aliyense. Poterepa, kulimbitsa thupi kunyumba ndikofunikira.

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Cardio kunyumba

Kodi ndikofunikira chiyani mukamachita cardio kunyumba? Zomwezo nthawi zina - kutsatira kugunda kwa mtima, kuwerengera zoperewera, kusamalira malo. Ngati mulibe chowunikira pamtima, mutha kuyang'ana kupuma. Ngati katunduyo ndi wokwera kwambiri, amasokera - kudzakhala kovuta kuyankhula.

Wothamanga kunyumba ali ndi masewera olimbitsa thupi mu nkhokwe yake. Mwachitsanzo:

• Kuthamangira m'malo mwake ndi njira ina yabwino yothamanga nthawi zonse. "Thamangani" ndikupondaponda kwambiri kuyambira phazi mpaka phazi, ndikukweza mawondo ena, ndi zidendene zikukhudza matako - kusiyanitsa maphunziro.
• Kulumpha m'malo - kusinthana mwachangu, kosazungulira ndi mayendedwe a squat.
• Burpee ndimachita zolimbitsa thupi.
• Zinthu za aerobics ndi kuvina.

Ndizosangalatsa ngati muli ndi njinga yolimbitsa thupi kunyumba. Osatenga malo ambiri, zithandizira kuthana ndi kunenepa kwambiri komanso mavuto ena omwe akuphatikizidwa mu "luso" la Cardio. Kuchuluka kwa masewera olimbitsa thupi othamangitsa sikusiya chifukwa chosiya katundu wama cardio - mutha kutero mulimonse momwe zingakhalire.

Zotsutsana

Maphunziro a Cardio amatsutsana ndi anthu omwe adadwala matenda opha ziwalo kapena a mtima. Simungalemetse mtima komanso iwo omwe ali ndi vuto la matenda oopsa. Kwa iwo, ndi masewera olimbitsa thupi ochepa chabe.

Musanayambe kuchita masewera olimbitsa thupi, onetsetsani kuti mukuganiziranso momwe zimalumikizirana. Ma disc a Herniated, mawondo opweteka, maopaleshoni aposachedwa kapena ma fracture ndi zifukwa zoyankhira nkhaniyi mosamala kwambiri. Asthmatics ndi anthu omwe ali ndi vuto la kunenepa kwambiri amayeneranso kukaonana ndi dokotala.

Simungathe kuphunzitsa pamene:

• ARVI;
• chifuwa chachikulu;
• nthawi;
• zilonda zam'mimba ndi 12 chilonda cham'mimba;
• kuwonjezeka kwa matenda aakulu.

Kuphatikiza apo, oyamba kumene saloledwa kugwiritsa ntchito mphamvu zomwe othamanga odziwa ntchito amagwira. Muyenera kuyamba ndi katundu wopepuka, pang'onopang'ono mukuwonjezera iwo ndi mulingo wanu. Poterepa, muyenera kukumbukira za kugunda kwa mtima.

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