Indlela efanele yokunciphisa isisindo ukuhlanganisa ukudla nokuvinjelwa kwekhalori nokuqeqeshwa. Ngenkathi ukusebenzisa i-anaerobic kuhloswe ngazo ukukhula kwemisipha, amakhadi e-aerobic aphakamisa ukushaya ishayela ezingeni eliqala inqubo yokuvutha kwamafutha. Ngasikhathi sinye, inani lokushaya kwenhliziyo yendawo evuthayo yamafutha ibalwa yifomula "220 minus age eminyakeni." Ukushaywa okunjalo kufanele uwugcine kulo lonke i-okhokhoki, okungukuthi, imizuzu ejwayelekile engama-40-60. Kodwa-ke, wonke umuntu uyazi ukuthi ama-cardioticranhips awagcini lapho egijima epaki nasemakilasini ethrekhi: Kukhona ezinye izindlela zokuzivocavoca zokuvutha kwamafutha okusebenzayo, futhi sizotshela ngakho.
Ibhida
Enye yezinto zokuzivocavoca eziphumelela kakhulu ze-Cardiography - Berpi. Lo msebenzi we-plymetric uyinhlanganisela yokugxuma, umucu kanye nokusunduza futhi kufaka phakathi yonke imisipha yomzimba wakho, ngokushesha kwandise ukushayela endaweni enamafutha okuvuthayo futhi uchithe amakhalori ayi-19 ngomzuzu owodwa. Lo msebenzi unokuhlukahluka okuningi, ngakho-ke awuboleke: i-BERP ngesihlalo esinesihlalo, i-berpy ngemilenze yokuzalela, njll. Ngaphezu kwalokho, i-Berpi iqinisa uhlelo lwe-cardiovascular, livuselela i-lymph yamanje, okuvuselela wena Kusuka ku-Edema, kuqinisa ukungavikeleki futhi kuthuthukisa isimo sesikhumba. Indlela eyodwa ye-BERP idinga ukwenziwa cishe imizuzu emi-5, ishintshana ngokushintshana nezinye izivivinyo.
Ejwayelekile egijima abaningi bakhathazeka ngokushesha
Photo: Unsplisish.com.
Squats ngokugxuma
Lo msebenzi usebenza kahle kakhulu kunama-squats ajwayelekile, ngoba kuhlanganisa umgxeki ogxuma kuwo ugxume kakhulu. Inqubo yokuzivocavoca imi ngalendlela elandelayo: Yenza ukukhala okujulile ngesikhundla semilenze emahlombe amancane, bese ugxuma uphume esigabeni ngokushesha, ngokulinganisa isisindo sakho, umhlaba wakho usheleleke emcameni wesitobha emuva ku isikhundla. Ukuzivocavoca kukhula ukukhuthazela futhi kuvutha inani elikhulu lamakhalori. Indlela eyodwa ye-squat ene-jump kumele yenziwe isikhashana imizuzu emi-2-3 ngaphandle kwekhefu.
Ukuzivocavoca Eqa - I-Cardio esebenza kahle kunazo zonke
Photo: Unsplisish.com.
Eqa ngentambo
Lo msebenzi uyinto elula ukuqhamuka ne-Cardiography. Njengomthetho, kuzoba nentambo kunoma iyiphi indawo yokuzivocavoca, kepha kungcono ukuthenga okwakho, kufanelekile ukukhula. Ukuphakama kwentambo kufanele kube okhalweni uma ubeka izinyawo zakho enkabeni yakhe, futhi izibambo zizophazamisa izintende zezandla zakho. Ukugxuma nge-skip kuzosiza ukwehlisa isisindo futhi ulethe umzimba wethoni isikhathi esifushane kunazo zonke. Lo msebenzi awuwuthandi ukuvivinya umzimba, ngoba kunezindlela eziningi zokugxuma: ungagxuma hhayi endaweni kuphela, kodwa usuka ohlangothini, kanye nemodi yokugijima elula, ususa izinyawo zakho. Udinga ukugxuma isikhathi sokuphumula: Ngokushintshana ngokushintshana nokugxuma kwesivinini, ukuphumula imizuzwana engu-15-20 phakathi kwezindlela.