Izinga Heart zone. Formula izinga intliziyo bekhuselekile ngexesha loqeqesho. Imidlalo Wristband

Intliziyo - sakhiwo ibalulekileyo emntwini. Zazi ukubaluleka kwayo emzimbeni wethu nje akunakwenzeka. Ngemidlalo unako ukuphucula amandla kwenkqubo sentliziyo nokwenza ubomi babo ngakumbi. Nangona kunjalo, ngaphandle indlela ofanele ukuba uqeqesho uyakwazi ukwenzakalisa intliziyo. Kweli nqaku, siza sijonga oko zone izinga lentliziyo kunye nezinga intliziyo, uze uxoxe indlela ukusebenzisa intliziyo ibe ngakumbi.

rate Heart

Yintoni izinga intliziyo (HR), lo gama libonisa. Eli linani kwentliziyo beats ngomzuzu. Ukuza kuthi ga ngoku, uninzi izicwangciso zoqeqesho zisekelwe ukucanda izinga lentliziyo, ekuye kwagqitywa ngokunxulumene kwizalathisi izinga intliziyo. Ezi zigaba zibalelwa ngamnye lomntu ngamnye. Ezi ziphumo echanekileyo ngokuthi kubekho kuxilongo komsebenzi yenkqubo sentliziyo, kodwa ngokuchanileyo loo nto ibalulekileyo kuthi. Ngoko ke, ukubala le ndawo ngokwabo. Kuba oku kufuneka sazi ubume kwi ekuphumleni kunye nani liphezulu zisaphila.

Indlela ukulinganisa ubume kwezakho?

Ngoko ke, ukuba ukufumanisa izinga intliziyo ukuphumla, kufuneka ukuba zibale inani zisaphila ngomzuzu. Indlela elula yokwenza oku - bazive ubume kwi iwotshi, itempile okanye intamo, ukubala inani imivumbo ziya kuba umzuzu. Kuba abo imithambo yegazi ifihlakeleyo kakuhle ngaphantsi kwesikhumba, kukho esweni izinga intliziyo. Oku kwenziwa ngcono kusasa, kwindawo behleli, phambi kwesidlo sakusasa. Emva ukumisela ubume ukuphumla, ungafumana ulwazi echanileyo malunga nempilo kwenkqubo sentliziyo. Kunokuba yomelele, inowuthi nani phambi kwethu. Ummiselo ngokuba umntu avareji ithathwa uqumba 55-70 nganye (kuphumla) ngomzuzu. Nangona onke kuxhomekeke kubudala, isini kunye nomgangatho qete. Xa elide, umzekelo, intliziyo baqeqeshwe kakuhle, ngoko ke ibetha kanye-40 ngomzuzu anike umzimba kunye negazi.

Indlela ukubala izinga intliziyo iphezulu (MHR)?

несложно. Fumanisa ubuninzi avumelekile ukubetha snap. Ukuze ubone MHR Kukho ifomula ezintathu:

1. 220 - ubudala. Le ndlela ilula kakhulu.
2. Kuba abantu, ifomula sijongeka njengoku: 214 - (ubudala, iphindwe 0.8). Yaye abafazi ngolu hlobo lulandelayo: 209 - (ubudala, iphindwe 0.9). Le ndlela ithathwa mihla.
3. Le ndlela yesithathu eqiniseke, kodwa kufuna ixesha elininzi kakhulu kwaye iinzame kwaye uvumelane kuphela abantu uphilile. Kuyimfuneko ukwenza uvavanyo ukulubaleka womlinganiselo ukubetha.

Wokubalisa izalathisi usisiseko uqhubeke ubuyekeze imimandla izinga lentliziyo kwaye khetha eyona ilungelene.

1. "Intliziyo", okanye unyango

Yeyona ndawo mnene, yiyo ke le nto ibizwa ngokuba ngamayeza nokunyanga. ukubetha lebanga 60-70% of MHR. Uqeqesho kule ndawo ilungele kwabo abaqala nje recovery kwaye qethe abahluphekayo ngokwasemzimbeni. Umthwalo ngamandla ephantsi uqeqesha imisipha intliziyo ngaphandle ngokuyibeka esichengeni komzimba. Kumgangatho "kwentliziyo" ummandla kufuneka kudlule kusasa ashushu-up phambi sokutshajisa kunye noqeqesho namandla. Ukuphumeza oko, kwanele ukwenza nayiphi na imithambo ngamandla eliphantsi umthwalo, okanye athathe nje uhambe endaweni ethe tyaba.

2. Fitness okanye kwindawo ephantsi

zone qethe lo uluhlu 70-80% of MHR. Kulo mzekelo, nethe isebenza ngendlela yokuba amandla avela ngamanqatha. Ngenxa yoko, indawo ukufaneleka likuvumela ukuba aqhumisele ngamanqatha nokunciphisa ubunzima bomzimba. A ukuhamba elula akayi kuba ngokwaneleyo ukuzisa izinga intliziyo ukuya kwinqanaba onjalo. Ukuze wenze oku, kufuneka akhawulezise isantya wakhe, bakhwela ematyeni okunyuka, ukubaleka okanye wenze umthambo ngesantya.

3. Le ndawo aerobic

Xa ubume lifikelela 80-90% yommandla ubuninzi aerobic iqala. Ngenxa yokwanda ubunzulu umthambo, umzimba uqala ku tirhisa calories ngaphezulu. Ngomhla nokususwa kwamafutha emzimbeni akukho xesha laneleyo, ngoko iqala ukufumana amandla evela koovimba ekudleni.

4. zone anaerobic

Xa umlinganiselo ukubetha ufikelela 90% yenqanaba eliphezulu, ukuqala ummandla xi anaerobic. Umzimba uqala ukubona yokunqongophala kwe-oksijini kwaye uya kwisondlo cell anaerobic. Amafutha ngokoqobo wayitshisa kulo mmandla, yaye umzimba ufumana amandla carbohydrate. Yokucolwa kwimowudi anaerobic simenza eceleni - lactic acid. Yiyo le acid kwenza imvakalelo ukudinwa kwi zezihlunu, olwenzeka xa-high speed lokubaleka.

Ukuqulunqwa lactic acid kwi esihlunwini yenza ukusebenzisa kummandla anaerobic na ixesha elifutshane. Noko ke, ukuba kakhulu njengoko ukuphuhlisa kwezihlunu. Xa kwemisipha cell ezingqubano, yokuhlanganisa lactic acid, ngokuvumela izihlunu ukusebenza ixesha elide. Xa ezi zinto zisetyenzisiwe, umxholo lactic acid kwi kwizihlunu kwandisa, yaye bayaqala utshatise ngamandla. Umzimba uzama ukumelana kuyo kwaye yenza arhente ngaphezulu kumthamo. Emva koko kwi ukuzilolonga olandelayo izihlunu ubambe ngaphandle elide. Elinye igama lommandla anaerobic - ummandla kwamandla unyamezelo. Ngoku uyazi ukuba yintoni kungenxa. Uqeqesho kule imo kwakhona igalelo ekukhuleni mass kwezihlunu.

5. endaweni ka bomthwalo

Xa izinga intliziyo esisondele ku-100% ye MHR, ummandla esiphezulu iqala. Apha nomzimba esebenza ngokupheleleyo. Zonke esitokisini iiarhente kumthamo siyaphela, kunye neenkqubo sentliziyo kunye zokuphefumla zisebenze ngendlela eyiyo kangangoko kunokwenzeka.

Xa kwindawo bomthwalo inani elikhulu lweekhalori owenziwayo, kwaye inkqubo lwiimi ziveleleyo ephilayo kuba anaerobic. Ngokwesiqhelo uqeqesho kule imo kufuneka iimbaleki phambi kukhuphiswano. Abo bafuna ukuba unciphise umzimba nokomeleza izihlunu, akunyanzelekanga ukuba abe nabuganga waphelelwa ezinjalo.

Indlela yokwenza isicelo ulwazi imimandla ukubetha?

Beginners kwakunye nezo inxaxheba qethe wempiliso nokuqinisa umzimba, kuyimfuneko ukuba enye na uqeqesho ezine zone rate intliziyo kuqala. Ukuzifudumeza ukuba baza bathatha ukulungiselela ngokuthe umzimba ukuya imithwalo eziphezulu, ngoko ke kufuneka aqale kwi "intliziyo" bommandla ukubetha.

Ukunciphisa umzimba, umele alternate indawo nokufaneleka kunye aerobic. Xa ucinga ukuba umzimba wakho ilungele ngakumbi, ngokuthe ngcembe ukuqhagamshela ukusebenzisa ezimfutshane anaerobic ezandisa unyamezelo. Ngendlela, ukuba kokuba kusetyenziswa nasekujongeni umthwalo ayikho ngeekhilomitha kunye kwemizuzu neeyure, kumele kube kakhulu lula ngakumbi ukuba ukusebenza komzimba.

Ukwandisa izinga intliziyo ngexesha umthambo - kubangelwa umsebenzi imisipha yenhliziyo. Ukuba ukunyuka izinga intliziyo ngokukhawuleza kwi umgudu ukumodareyitha izihlunu, ngoko intliziyo ayikho ilungele ngamandla. Nangona umzimba iipropati okulungisekayo, ukusebenza rhoqo ubume lanyuka yingozi kuye. Ngokunqwenelekayo ngexesha umthambo kufuneka izinga yintliziyo encinane. Ukuba umthambo rhoqo kwaye luncedo ubume bexesha ngokwayo iya kuqala ku "ukuwa." Kwaye ukumnceda, kuyimfuneko ukulawula ummandla izinga intliziyo. Kananjalo akukho ngozi iya kufakwa kwi yomxhesho zokutya ukondla imisipha intliziyo.

Imidlalo Wristband

Kwiminyaka yakutshanje, phakathi abalandeli ubomi obusempilweni yi nezacholo zemidlalo sentsimbi nendlela kakhulu, bona nazo a aba bazingeli bayafaneleka. Makhe sibone ukuba yintoni Imidlalo isongo futhi oko kuya kusinceda ekulawuleni imimandla ukubetha. Esi sixhobo igajethi encinane stylish emise Linjengomlindo. Oko mayixhotyiswe umboniso, kodwa inkoliso iimodeli namhlanje eyenziwa ngaphandle kwayo. Isongo ukuvumelanisa smart, apho zonke iinkcukacha iyavezwa.

Kuxhomekeka imodeli, lesixhobo ukwenza imisebenzi eyahlukeneyo: amanyathelo umlinganiselo, nezigaba kolawulo ubuthongo, imilinganiselo izinga lentliziyo kunye njalo njalo. Created njengomncedisi ukuphendula kukwanda rhoqo kwenani abantu utyebile. Isongo isebe Kwenza umntu kwaye ivumela ukuba aqonde ngokucacileyo ukuba wenza isicwangciso ukuzilolonga (ebesiqulunqwe kuxhomekeke ekujoliswe) okanye hayi. Kwimeko yethu, nesacholo ndakuzuza kuba kukuvumela ukuba ubone rhoqo izinga intliziyo yakho ngaphandle kokuba ukuphazanyiswa count yakhe.

Kakade ke, ungenza ntoni ngaphandle le igajethi, nkqu ukubala umtyholi, kuba siyazi ukuba ukulayisha indlela ummandla ukubetha bobabo. Nangona kunjalo, izinga intliziyo - sisalathisi onombono omnye, ngoko ke nangoku enqwenelekayo ingqalelo. Sele ukwazi ukuba ukulinganisa indlela ubume zayo. Thatha Unakekele lo mba practice, esebenzisa nayiphi na indlela, ngelo xesha iindlela zoqeqesho ezahlukeneyo, yaye uya kukwazi ukuchonga iithagethi zazo. Emva kweveki okanye inyanga, phinda count uze uziqhelanise inkqubo yoqeqesho phantsi iziphumo ezintsha. Kwaye baya kuba, ukuba uthe wenza into elungileyo.

isiphelo

Namhlanje sele sifundile ukuba ummandla izinga intliziyo. Olu lwazi luya kukunceda ukuya uqeqesho ngakumbi. Khumbula ukuba impilo intliziyo nto ebaluleke ngaphantsi emhle imbonakalo, ngoko ke kufuneka uthathe unonophelo nto!