Kulungile kanjani ukwenza i-cardio ngemuva kokuqeqeshwa kwesisindo?

Ngokuvamile, abalandeli abakha umzimba abahloniphi i-cardio emva kokuqeqeshwa kwamandla, becabanga ukuthi kuyadingeka isimiso esiyingozi. Phela, umgomo wakhe ukugcina iphesenti yamafutha ezingeni eliphansi elidingekayo. Abaningi bayazibuza ukuthi i-cardio iyadingeka yini emva kokuqeqeshwa kwamandla. Ingabe banengqondo yangempela? Kungani i-cardio ilandela ukuqeqeshwa kwamandla ngokuvamile okufanele kwenziwe, futhi kanjani ukufezekisa inhlanganisela efanele yomunye nomunye, ukuze umphumela ubukhulu?

Kuyini i-cardio?

Kuqondwa yizo zonke izivivinyo ezaziwayo zokukhuthazela nokuqiniswa kwenhliziyo nemithambo yegazi. Zenziwa, kokubili ezimweni zendawo yokuzivocavoca nasemvelweni. Izibonelo zakudala zokuqeqeshwa kwe-cardio zingasebenza njengezigaba zokugijima nokuhamba, ukubhukuda noma ukuhamba ngebhayisikili. Kulesi simo, asisho imisho emaminithi angu-10 egijima ngaphambi kokusebenza okuyisisekelo (okungukuthi, ukufudumala), kodwa ukuqeqeshwa okuqhubekayo imizuzu engu-20 kuya ehoreni.

Ngakho-ke, sizozama ukucabangela isidingo sabo, ubude babo kanye nenhlanganisela efanelekayo. Kungenzeka yini ukwenza i-cardio emva kokuqeqeshwa kwesisindo, noma kungcono ngaphambi kwayo? Impendulo engaphenduli kahle yombuzo wendlela ekahle ayikho. I-Cardio ivunyelwe ukuba yenziwe ekuseni ngaphambi kokuqeqeshwa kwamandla noma ekupheleni kwayo, kanye nakusihlwa noma ngasiphi isikhathi lapho unamandla namandla okukhululeka. Yiliphi ihora losuku ongakhetha ngalo, zizinqumele ngokwentando ehlosiwe (futhi ingancishiswa ukukhula komzimba noma ukulahleka kwesisindo).

Uma ngempela sikhula kancane

Kukholelwa ukuthi ukusebenza kwe-cardio ekuseni kuvuselela umzimba futhi kubeka izinga eliphakeme kulo lonke usuku olulandelayo. Okungukuthi, kungakhathaliseki ukuthi umsebenzi wosuku nosuku (ngisho noma ngabe yi-zero), ushisa amakholori amaningi emini.

Ifomu ejwayelekile kunazo zonke zokuqeqesha okunjalo yi-low-intensity cardio. Iqukethe ukugijima noma ukugibela ibhayisikili, kodwa ngejubane elincane futhi elizinzile. Amandla kuleli cala akhishwa ezitolo ze-fat, futhi ayitholanga lonke usuku ngama-carbohydrate wokudla. Lokhu kuzokwenzeka uma i-car-low-intensity cardio eqhubekayo isenziwa esiswini esingenalutho (okuthiwa i-cardio elambile) noma i-cardio emva kokuqeqeshwa kwamandla, lapho amandla agciniwe emzimbeni engaphansi.

Indlela yokuyihlela

Nazi izinketho ezimbalwa zokuhlanganisa i-cardio ngamandla: uma umgomo wakho ukubhubhisa amanoni amaningi ngangokunokwenzeka, zama:

• Yenza i-cardio ngaphambi kokuqeqesha noma ngokushesha ngemva kwayo.
• Yenza ngosuku olufanayo njengamandla, kodwa uhlukaniswe yisikhathi samahora angu-6 noma ngaphezulu.
• I-Reserve ngaphansi kwe-cardio usuku oluhlukile, uma ungenalo amandla (isibonelo, zihlukanise phakathi kwabo).

I-Cardio ilandela ukuqeqeshwa kwamandla: Izinzuzo nama-Cons

Uma umgomo wakho ukwandisa isisindo somzimba noma ugcine, ngakho-ke akudingekile ukwenza cardio ngaphambi koqeqesho oluyisisekelo. Siyaphinda - asikhulumi ngomsebenzi we-cardio weminithi eyishumi, okudingeka njalo. Lokhu kungenxa yokuthi ngesifundo esiyisisekelo uzodinga ukutholakala okuhle kwamandla, uma usuchithe lokho ngesikhathi sokusebenza esigcwele, uzobe unqabe umphumela wamandla.

Noma kunjalo - ingabe i-cardio ingcono ngaphambi noma emva kokuqeqeshwa kwesisindo? Ucwaningo olwenziwe luqinisekisile ukuthi phakathi kwabadlali abaphethe izinga elilinganayo lokuphatha, labo abangazange badle amandla enhliziyo ngaphambi kwesikhathi banganqoba ubunzima.

Akumukelekile kakhulu kulokhu, imisebenzi enjalo futhi ngokushesha ngemva kwamandla. Kukhona ingozi yokulahlekelwa kwemisipha ehlanganisiwe. Ekugcineni, i-fan-pitching, ephathelene nokukhululeka kwemisipha, i-cardio ayidingi kakhulu. Emva kwakho konke, izindawo zokugcina izidumbu ezidinga ukukhula kwazo kanye nekhono lokubuyiselwa ngokugcwele kuye.

Indlela engcono kakhulu

Ngokufanayo, umfutho onobuhle obunembile, ohambelanayo obonakalayo kanye namafutha amancane ngangokunokwenzeka, i-cardio emva kokuqeqeshwa kwamandla kuvunyelwe, kodwa ngomthwalo ofanele. Inani le-glycogen, okungukuthi, amandla ekupheleni komsebenzi oyinhloko awuncane, futhi ijubane le-cardio kufanele lilinganise imizuzu engu-30-45. Ngakho amandla azothathwa ngokuyinhloko emahlathini amafutha.

I-cardiozanaty yasekuseni enezinhloso ezifanayo kufanele iqhutshwe imizuzu engama-20 futhi ngokwehlukana noma ngegap enkulu ngokuphathelene nokuphoqeleka - ukugcina imisipha.

Njengoba wazi, ukuqeqesha imisipha, udinga ukuqeqeshwa ngokulayisha okuhle kwamandla, kanye nokudla okuningi kwekhalori eliphezulu. Ngaphezu kwalokho, isikhathi sokuphumula nokubuyiswa okufanele. Uma iphesenti lamafutha awunandaba kakhulu, kusuka ku-cardio ingaba nenhliziyo elula yokwenqaba.

I-Cardio emva kokuqeqeshwa kwesisindo sokulahlekelwa isisindo: isimiso sokushintsha

Uma ukhathazekile ngamaphesenti aphezulu e-cardio, usadinga. Mhlawumbe, umbuso omuhle uzobabeka ezinsukwini zokuphumula emkhatsini wamandla (okungukuthi, njalo njalo). Kuphelele, kuthatha izinsuku ezintathu kuya kwezingu-4 ngesonto, futhi kufanele wenze konke ngesisu esingenalutho ekuseni noma uthathe amaprotheni. Kunconywa ukuthi izinsuku ezimbalwa ezivela kulaba abane zihamba ngezinga eliphansi.

Njengoba i-cardio emva kokuqeqeshwa kwamandla idinga isikhathi esengeziwe samahhala, esingenayo yonke into, umuntu kufanele asebenze ekwenzeni ukulinganisa. Kubalulekile ukucacisa izinto eziza kuqala - uma kuphezu kwazo zonke izinsizwa eziphefumulayo, inani lemisebenzi enamandla kufanele okungenani ibe yi-3 ngesonto, konke okunye - uma kunokwenzeka.

Ukuze ulondoloze isikhathi ekugijimeni komgwaqo noma ngokuhamba ngebhayisikili, ungagcini imali yomqeqeshi we-elliptical noma isitifiketi. Sikukhumbuza futhi - akusifisi ukuhlanganyela kuzo kanye namandla (okungukuthi, ngosuku olufanayo).

Ungadli ngokweqile

Ufuna ukunciphisa isisindo - bukela ukudla kwakho. Ayikho i-cardio, nganoma yiluphi isilinganiso, kuyosiza ukulahla amafutha uma kwenzeka uketshezi ngokweqile (ukukhuluma nje, ukudla ngokweqile). Ngempela, "ukugwinya" ikhulu noma ezimbili kulula, futhi kunzima kakhulu ukuyisebenzisa.

Isibonelo, ukuphakama okujwayelekile kokugijima isigamu sehora kuzokulondoloza kuphela kusuka kuma-kilocalories angamakhulu amathathu, okusho ngamagama ngokomzimba ingxenye yeshokolethi noma izingcezu ezingu-3-4 zesinkwa. Ukuba nesidlo sasemini endaweni yokudla okusheshayo futhi uthole ama-kilocalories "engeziwe" ngobuningi kusuka kwesigidi kuya kwesinye nengxenye, ungawaqeda, ugijima okungenani amahora amabili noma amabili nesigamu.

Futhi ungadlali

Ngakolunye uhlangothi lwemali - ukuqeqeshwa okukhulu okuhlangene nohulumeni "olambile" kuzoholela ekutheni kube nokukhula komzimba. Isiphetho - ukuzikhawulela ngokweqile akufanele kube, kepha ukudla kufanele kube okulungile, amafutha - awusizo, amaprotheni - agcwele, kanye nama-carbohydrates - aphathe isigaba sokuphuza. Ukudla oku "okuhle" kumqulu ofanayo kuzokunika inombolo encane yekhalori.

Uma sikhuluma nge-low-intensity cardio, khona-ke omunye uncoma ukwenza lokho kuphela esiswini esingenalutho, kanti ezinye zihlukana ngokumelene nale ndlela. Iziphakamiso zabasekeli - kulokhu, umzimba uqala ukukhipha amandla ngqo kusuka ezitolo zawo ezigciniwe. Okusho ukuthi, ukusebenzisa ingxenye yama-carbohydrate ngaphambi nje kweseshini, ngeke uwasebenzise, kodwa ugcine uqinisile. Futhi akukhona ukuthi bayavunyelwe ukuwasebenzisa ngaphambi kwe-cardio. Umsebenzi wabo - ukuhlinzekwa okulandelayo komzimba onomthombo wamandla kulo lonke usuku.

Kungcono kanjani?

Labo abaphikisana ne-cardio "elambileyo," kubhekisela emiphumeleni yocwaningo ethi amafutha afisa amafutha adinga amandla abo okuthutha atholakala kuphela kusuka kuma-carbohydrate. Yingakho ibhulakufesi ngaphambi kweseshini kuyadingeka.

Kulesi siqephu, kungenzeka ukuthi akukho mqondo ocacile nongacabangi. Konke okuhlala kukwaziswa ukuthi - zama ukuzama kuzo zombili izinkombandlela, unake umphumela kanye nezinga lokunethezeka kwakho.

Kukholelwa ukuthi amaprotheni-carbohydrate aphuza isigamu sehora ngaphambi kokusebenza kokusa noma kunini angeke aphumele. Kungaba nokuhlanganisa okuncane (50 amagremu) ingxenye ye-oatmeal kanye nendebe yamaprotheni amasondo. Amandla emzimbeni phakathi nalokhu kuqeqeshwa kuza, njengamandla, kusuka kuma-carbohydrate. Uma i-cardio ingeyona ephansi kakhulu, khona-ke iyoyithatha okuningi ngesikhathi esisodwa, lapho amafutha ahlala khona ayifanele - esuka lapho "asuswa" kancane kancane.

Landela amakholori

Njengoba sekushiwo kakade, umgomo wokuqeqeshwa kwe-cardio ekuseni awushisi amandla amakhulu. Umsebenzi lapha uhlukile - "ukusabalalisa" kokumisa umzimba nokusebenza ngawo ngokubalinganisa usuku lonke oluzayo. Njengoba usufezile lo mgomo, uzosebenzisa ngokuhamba kwesikhathi inombolo enkulu yamakholori, ngisho nokuphumula noma ukwenza umsebenzi ohlala phansi.

Ngokuqondene nalokhu, ukuqeqeshwa kwe-cardio ekuseni kufana nokufana nekhadi lamandla, yingakho kunganconywa ukuthi uyifinyelele ngokuqinile kwisisu esingenalutho. Kodwa inani lamakholori alungiselelwe umhlobiso onjalo kufanele afakwe ekubhalweni kokuqukethwe kwekhalori yansuku zonke, futhi ungayi kuwo "okunye" okungeziwe. Ungalimazi ngemuva kokuqeqeshwa okunjalo ingxenye yamaprotheni igubha ngesilinganiso samaphrotheni kanye nama-carbohydrate eyodwa kuya kwezibili.

Ukuzikhethela kungokwakho

Impendulo engaphenduliyo yale mibuzo, ngabe i-cardio ilandela ukuqeqeshwa kwamandla, futhi yiziphi zezinhlobo zayo ezingcono futhi eziphumelelayo, ngeke unikezwe. Ukuze uzuze imiphumela enenzuzo, kutuswa ukuthi uhlobo loqeqesho lushintshwe ngezikhathi ezithile. Lokhu kungukuthi, isikhathi esithile sokusebenza esiphakeme kakhulu sokusebenza ngokufometha, isibonelo, ukugijima ngokushesha noma ukugibela ibhayisikili, ngezinga eliphansi.

Izimo nezindawo zokubamba kwazo azibalulekile kakhulu. Kungaba yindawo yokuzivocavoca, futhi nje umgwaqo lapho umoya omusha uyoba ngaphezulu kakhulu. Kodwa kukhona ingozi yokufunda amakhosi uma kwenzeka isimo sezulu esibi. Ukuzikhethela kwe-simulators nakho kungenamkhawulo. Kubaluleke kakhulu ukuqapha izinga lobukhulu, ikakhulukazi, ngokwenza izikhathi esikhatsini esiphezulu, besebenzisa imizamo eya phezulu.

Lokho kwakungajabulisi

Ngenkathi usebenzisa ama-simulators, ungakhohlwa ukuthi lokhu kudinga ukuhlukana nokuqeqeshwa kwamandla kosuku. Ukuze ungabi nesithukuthezi, kubalulekile ukuzithuthukisa kahle. Ukuze wenze lokhu, ungazama ukwenza i-cardio yezinhlobo ezahlukene - isibonelo, namuhla "ukhuphuka intaba" esiteji sokuhamba ngezinyawo ngokuhamba kancane, kusasa - ngokuhlanganyela ngokujulile nge-alliptical simulator.

Lokhu kushintshaniswa kuzokwenza umehluko wokuzivocavoca kanye nokunciphisa isimiso. Izifundo eziphuthumayo kufanele zihambisane nomculo ozithandayo, futhi ama-cardio esheshayo nangokuzilibazisa ama-simulators angenziwa ahambisana nochungechunge oluthandayo lwe-TV.