Indlela Abaqala Ngayo Abaqala Ngayo Kungabalwa Nge-Cardio

Gcina inhliziyo yakho nemaphaphu uphilile

Iningi lethu seliyazi kakade ukuthi ukuzivocavoca kwe-cardio kubalulekile ngezizathu eziningana. Kukusiza ukuthi ushise amakholori futhi ulahlekelwe isisindo , kugcina inhliziyo yakho namaphaphu uphilile, futhi kukunika amandla. Kungasiza futhi ukuvimbela kanye / noma ukuphatha izinhlobo ezithile zomdlavuza, ukuvikela wena kusifo sikashukela, futhi usize ukugwema isifo somzimba.

Ngisho ukwazi zonke lezi zinzuzo ezinkulu akukwenzi kube lula ukuqala, ikakhulukazi uma ungakaze usebenzise noma sekuyisikhathi eside kusukela uzame i-cardio.

Iphuzu le-cardio liwukuthi, yiqiniso, thola inhliziyo yakho phezulu ukuze uphefumule kakhudlwana futhi usebenzise ama-calories akhulayo. Inkinga iwukuthi, lokho kungakhathazeki ngempela, ikakhulukazi uma ungakaze uhlangane nalolu hlobo lokungahambi kahle.

Ngakho-ke, uqala kanjani nalezi zithiyo endleleni yakho? Lesi sinyathelo sesinyathelo ngesinyathelo singakusiza ukuthi uthathe ukukhipha uphinde ubuyele ku-cardio.

Ukuqalisa Nge-Cardio

1. Khetha umsebenzi owuthandayo - Lena yinto ebaluleke kunazo zonke okufanele uyenze ngoba akekho othanda ukuchitha isikhathi saso sibe lusizi. Ukuzivocavoca kakhulu kunawe yikho ozokwenza ngempela, hhayi okucabanga ukuthi kufanele ukwenze. Ukuhamba kuyindawo enhle ukuqala ngoba ayidingi imishini ekhethekile futhi ungayenza noma ikuphi. Uma ukuhamba kungekhona kuwe, noma yini ezosebenza uma nje ihilela uhlobo oluthile lokunyakaza okuqhubekayo njengokuhamba ngebhayisikili, ukubhukuda, ukugijima, ukuvivinya umzimba, ukugibela, ukugibela izitebhisi, ukudansa, njll. Khumbula ukuthi noma yimuphi umsebenzi ungase uzizwe unzima, ngakho-ke Ungalawuli okuthile ngaphandle ngoba kunzima okokuqala. Kuyaba lula ngaso sonke isikhathi.

1. Hlela isimiso esilula -Uma usuqala nje, ungazi ukuthi umzimba wakho ungayisebenzisa kangakanani. Uma ungumqali, indawo enhle okuzoqala ngayo inezinsuku ezingaba ngu-3 zokuzivocavoca ngosuku lokuphumula phakathi. Lokhu kuzokuvumela ukuba uzizwe ukuthi umzimba wakho uphendula kanjani umzimba nokuthi uzizwa kanjani ukunamathela esimisweni sokusebenza. Umzimba wakho udinga isikhathi ukulungisa, kodwa futhi ingqondo yakho.

1. Qala ngeminithi engu-5-10 efudumele ye-cardio elula ukukhulisa kancane kancane izinga lenhliziyo . Ukuphuma ngaphandle kanzima noma okusheshayo kuzomenza uzizwe unzima nakakhulu.
2. Ukwandisa ijubane lakho nokuqina kwakho kube nzima kunokuba ukhululekile (mayelana neNqanaba 5 noma lesi-6 kulesi Silinganiso sokuPhumela okuPhezulu noma ungasebenzisa izinga lokushaya kwenhliziyo ekuhloleni amandla) futhi uhambe uma nje unamandla kakhulu. Qala lapho ukhona, hhayi lapho ufuna khona. Ungakwazi kuphela ukuzivocavoca imizuzu embalwa ngesikhashana, kodwa lokho kuzoshintsha ngokushesha uma uhlala njalo.
3. Qedela umsebenzi ngamunye nge-cool cardio elula futhi welula imisipha oyisebenzé ukuphumula futhi ugcine imisipha yakho iguquguquke.
4. Isonto ngalinye, khulisa isikhathi sakho sokuzivocavoca ngemizuzu embalwa uze usebenze ngokuqhubekayo imizuzu engu-30 ngeseshini. Ngisho noma nje ukhulisa ngomzuzu owodwa ngokusebenza, lokho kwanele. Kungcono ukwenza okuthile kancane kancane kunokuqala kanzima bese uyeka.
5. Ungakhathazeki ngebanga noma ijubane . Emasontweni ambalwa okuqala, gxila ekuboniseni ukusebenza kwakho kanye nesikhathi sokwakha. Unesikhathi esiningi sokusebenza ngejubane lakho nebanga.
6. Emva kwamasonto angu-4-6, shintsha isimiso sakho ngokungeza olunye usuku lokuzivocavoca, ukwandisa ijubane / ukuqina kwakho, wengeze umsebenzi omusha kanye / noma ukwandisa isikhathi sokusebenzisa kwakho.

Amathiphu Okusebenza Okungcono

• Qinisekisa ukuthi unezicathulo zekhwalithi zomsebenzi okhethiwe.
• Qala kancane . Ukwenza ngokushesha kakhulu kungaholela ekulimaleni nasekuhluphekeni. Yenza ukuthi ukhululekile yini futhi uphazamise kancane umkhawulo wakho wokuzivocavoca ngamunye.
• Zama imisebenzi emisha . Uma usujwayele ukwenza umsebenzi, shintsha izinto. Ukwenza into efanayo kungaholela ezinqabeni , ukukhwabanisa nokulimala . Ungase ufune ukunamathela kumsebenzi ofanayo okwesikhashana, okulungile. Kodwa uma usuqedile lokho, kulula ukuthuthumela.
• Yilungele ukuzivocavoca ngokudla umzimba wakho njalo ngosuku lonke nangokuhlala u-hydrated.
• Thatha izinsuku zokuphumula ezengeziwe uma uzizwa ukhululekile noma ukhathele. Isonto ngalinye lihlukile. Ngezinye izikhathi uzothola amandla amaningi kunabanye, ngakho-ke hamba lokho futhi wenze okudingeka ukwenze emzimbeni wakho.

• Zama lezi zinhlanzi ukuze wenze ukusebenza kwakho kube nzima futhi kuphumelele.

Kufanele Usebenze Kanzima Kangakanani?

Uma wenza i-cardio, kufanele ufunde ukuqapha amandla akho ukuqinisekisa ukuthi usebenza ngokuphumelelayo.

Ungakwenza lokhu ngezindlela ezihlukahlukene:

• Ukusebenzisa i-Target Heart Rate Zone - Ngokubala i-THR yakho, ungasebenzisa umlingo wokushaya kwenhliziyo ukulandelela izinga lakho lenhliziyo futhi uqiniseke ukuthi uhlala endaweni ehamba phambili yenhliziyo .
• Ukuzivocavoca okucatshangwayo - Ungase futhi uqaphele indlela ozizwa ngayo phakathi nokuzivocavoca kwakho, ukubeka ohlwini ngokulinganisa 1 kuya ku-10. Ukuzivocavoca okulinganisela kufanele kukubeke cishe ngezinga lesi-5 noma lesi-6, izinga elizizwa sengathi livivinya kodwa lingekho yendawo yakho yokududuza.
• I-Talk Test - Lona ilula - Uma ungakwazi ukukhuluma kalula ngenkathi usebenzisa umzimba, cishe ungase uqhube kanzima. Uma ungakwazi ukukhuluma ngemisho emifushane, uqinisile ngezinga elilinganiselwe . Uma uphefumula, uphume kahle endaweni yakho yokududuza. Kuhle uma wenza ukuqeqeshwa kwesikhashana , kodwa awufuni ukuchitha wonke umsebenzi wakho kulelo zinga.

Izinhlobonhlobo zizokwenza inselele umzimba wakho nengqondo yakho, ngakho emva kwesikhathi sokuqala (cishe amasonto angu-6 wokusebenza okuqhubekayo), hlela amandla okusebenza kwakho nesikhathi. Isonto ngalinye, yenza ukuhamba okude, okuphuthumayo-imizuzu engu-45-60 ekugcineni okuphansi kwe-THR yakho kanye nemizuzu emifushane engama-20-30 ekugcineni okuphezulu kwe-THR yakho. Okunye okusebenzayo kungaba phakathi kwamaminithi angu-30-45, phakathi kwe-THR yakho.

Noma uqala, gcina ulula. Awudingi ukugijima ihora ukuze uthole ukudlala okuhle kwe-cardio. Ukunyakaza kanzima kungakwenza ube lusizi futhi akekho othanda lokho. Zinike imvume yokwenza lokho umzimba wakho, nengqondo yakho, ukulungele. Khumbula, kufanele uqale lapho ukhona, hhayi lapho ufuna khona.