Kufuneka ibe yintoni umlinganiselo intliziyo ukuze itshiseke fat?

Enoba uhlobo umthambo wena, umzimba uya kusabela ukuba utshintsho kwiqondo entliziyweni. Ukufumana Cardio ukunciphisa umzimba, iimbaleki abaselula bakholelwa ukuba oko babalekayo (ukuba sihla, kwi umqeqeshi okweqanda) elide kwaye ubukhawuleza ngokukhawuleza baya kuza kwiinjongo zabo. Le nto kakhulu ntiyiso. inkqubo elivuthayo amanqatha waqala kwinani elithile izinga lentliziyo, izinga intliziyo ngoxa ekunciphiseni iya kuxhomekeka kuhlobo elibonakalayo, le natrenirovannosti ubudala kunye isidanga.

Sazi ukuba kutshiswa amafutha: ebalulekileyo

Bekela bucala uqeqesho izinga imimandla 6 intliziyo eziya kuba impumelelo ezahlukeneyo nezintsonkothe.

Le zibe izinga lentliziyo (HR):

- 90-100% yemali iyonke izinga intliziyo - ukwahlula iimveliso pathways kodwa kakubi idubule ( "samaxesha" kwezihlunu);

- 85-90% - umthambo esiyingozi, intliziyo ayinakuluphatha umthwalo;

- 70-80% - ikakhulu igcwala ekudleni. Kufanele ukuba kwakhiwe imisipha;

- 65-75% - Ufuna imifino amanqatha ukutshisa (kade, kodwa eyona ngempumelelo);

- 55-65% - ezilungele uphuhliso imiphunga kunye nemithambo yegazi;

- 50-55% - umzimba kwakhona ngokukhawuleza emva umthambo.

Ukubalwa ukubetha ekunciphiseni

Ngoko ke, 65-75% ireyithi kwentliziyo eliphezulu - lo ukubetha ubalo iqinisekileyo amanqatha otshisayo. Eli xabiso kangangoko - ubunzima uya ngokuthe kumka. Ngoku ke kufuneka ukuba umlinganiselo wakho intliziyo uqhumisele ngamanqatha. Ifomula ilula:

220 - yobudala bakho = oyifunayo izinga intliziyo.

Umzekelo, ukuba uneminyaka eli-30 ubudala, 220 - 30 = 195 ibetha ngomzuzu (izinga intliziyo maximum). Pulse kwakutshiswa amanqatha nama-70% yexabiso layo. Oko kukuthi, ukuba olusebenzayo ilahleko ubunzima kuyimfuneko ukugcina izinga intliziyo malunga 130 ibetha ngomzuzu.

Kodwa musa ukulibala ukuba phambi kokuba ibhunga liya aqhumisele ngamanqatha, litshise iicarbohydrates. Baya kudla ithatha ukuba imizuzu engama-30 Cardio kwi ubuninzi izinga intliziyo. baya kuphela emva eli xesha uqale fat ovuthayo. Ngoko ke, Cardio kufuneka ungatsala ngaphantsi kwama-40.

Amaxesha amaninzi, ngexesha uqeqesho, umgaqo cyclicity, leyo usebenzisa kwizintlu ezininzi izinga lentliziyo (xa umthambo ngamandla aphezulu iphezulu ukubetha enye kunye imisebenzi eyenziwa ngamandla sezantsi). Ezi Iiklasi okulungileyo, xa wavuka ubunzima, kwaye kufuneka ukuba alahlekelwe wayedla ezimbalwa.

ISetyhula exercise ukuba aqhumisele ngamanqatha

Eyona ndlela isebenzayo elwe umzimba zithathwa ejikelezayo kutshiswa amafutha. Kuba namankazana kubaluleke kakhulu, ngenxa yokuba, ngokutsho manani, wonke umfazi wesine onganelisekanga ezinamanani wakhe lidla ukuba alahlekelwe wayedla ezimbalwa.

Iyintoni na intsingiselo olo qeqesho?

Lo mbono iphambili yale umthambo ukugqiba lokufundiswa umzimba ngexesha elinye. Le ibandakanya ukuthotyelwa komthetho, kwakunye umthambo aerobic, zenziwa phantse ngaphandle ikhefu, nto leyo kakhulu ukutya amandla kwaye ibangela umntu ukuba asebenze kwi umthamo ngokupheleleyo. Ngokuqhelekileyo, lo msebenzi ezikhethiweyo kwaye 7-9 kwaphindwa izihlandlo eziliqela kunye nethuba lokuphefumla phakathi izangqa imizuzwana-20 ukuya kuma-40. ISETYHULA uqeqesho ilahleko amanqatha kwabasetyhini kalo okanye umlinganiselo ukukhanya dumbbells.

Izinto eziluncedo zoqeqesho setyhula

Kunye noqeqesho wesekethe akuyi kulakhela izihlunu, kodwa iqela buhle zilandelayo:

- Akhona eXcellent nzima abatyebe, njengoko ibalekisa ukutya.

- Kwandisa unyamezelo.

- ukusebenza uzinzo kwinkqubo intliziyo.

- iqinisa imisipha engundoqo.

- ibalekisa nethe.

- akuthathi ngaphezu kwemizuzu engama-30.

Isicwangciso rough uqeqesho yesekethe

Ukuze ukwenza olo qeqesho, akukho mfuneko yokuthenga umrhumo kwigumbi ukufaneleka, njengoko izixhobo ubuncinane ezifunekayo - dumbbell nje 0.5 kg (iibhotile zamanzi zeplastiki). Xa uqala uzame uqeqesho wesiphaluka, kungcono ukwenza ngaphandle izikali.

An iseti engumzekelo usebenzisa inombolo 1 (phinda amaxesha 2-3):

- 15 push-ups,

- 12 squats,

- 17 umlenze bunyusa oonondaba,

- 16 exhumaxhuma,

- 30 isibiyeli yesibini.

Iqela lemisebenzi inombolo 2:

- 18 wahlala-ups,

- ilenze 20 kumaphephandaba,

- 16 push-ups,

- imizuzwana 30 icala iplanga kwicala ngalinye,

- 17 ukutsibela emlenzeni ngamnye.

Iqela lemisebenzi inombolo 3:

- 12 lamba kwaye kujoliswe emgangathweni,

- 15 akhwele esitulweni,

- 20 ilenze,

- 17 push-ups,

- imizuzwana 30 ukugcina bar.

Phambi kokuba uqale umthambo, kuyimfuneko ukwenza begcakamele-up (jump, uzitshangatshangise izandla zakhe). Oku kuya amalungu kunye nezihlunu ukuya umthwalo. Ukuba kuqala uqeqesho wesiphaluka, khetha umthambo akukho ngaphezulu kwe-5 kwaye musa ukusebenzisa iintsimbi.

Hi ndlela leyi, umzekelo omkhulu zoqeqesho kwisekethe - esimbaxa "Lose Weight ngo-30 Days" yi umqeqeshi odumileyo Dzhillian Mayklz.

Olu qeqesho ugqibelele ukuba abo zange badlale imidlalo. Esi sakhiwo kubandakanya amanqanaba amathathu yokuntsonkotha, ekufuneka enze zonke iintsuku ezili-10. Le umthwalo unikwa ukuba onke amaqela kwezihlunu, eyona nto ibalulekileyo - musa ukuyeka!