Indlela ukwenza Cardio emva zokuqeqesha ukukhulisa ubunzima?

Ngokuqhelekileyo, abalandeli abanxibe impahla akukho kakhulu ayeze Cardio emva zokuqeqesha ukukhulisa ubunzima, ucinga ukuba kufuneka umsebenzi edinayo. Ngapha koko, injongo yakhe - kuphela ukugcina ipesenti amanqatha kwinqanaba elifunekayo eliphantsi. Abaninzi bayazibuza - Ingaba udinga Cardio emva zokuqeqesha ukukhulisa ubunzima? Yenza le mithambo na ingqiqo lokwenene? Kutheni Cardio emva zokuqeqesha ukukhulisa ubunzima kufuneka kwenziwa konke, nendlela ukuphumeza kongqinelwano olufanelekileyo omnye komnye, kangangokuba umphumela waba ezinintsi?

Yintoni Cardio?

Ibhekisela unyamezelo umthambo adumileyo kunye nokomeleza nempahla intliziyo negazi. ukuba wenziwe, zombini ngokwemiqathango ejimini, kunye phandle. imizekelo Classic of Cardio unako ukukhonza njenge njengomtyibilizi, kunye ukuhamba, ukuqubha okanye ekhwele ibhayisekile. Kulo mzekelo, asiyi musa sithetha elifutshane lemizuzu eli-10 run phambi kokuba msebenzi eziphambili (okt. E. Umnini-up) yaye waqhubeka yengqesho phakathi nemizuzu engama-20 ngeyure.

Ngoko ke, siza kuzama ingqalelo imfuneko yabo, ixesha kunye zidityaniswe lifanelekileyo ezisisiseko. Ngaba kunokwenzeka ukwenza Cardio emva zokuqeqesha ukukhulisa ubunzima, okanye ngcono kuye? Ngokuqinisekileyo impendulo engagungqiyo umbuzo malunga ndlela ifanelekileyo ayikho. Cardio avunyelwe ukuba kusasa phambi kokuba zokuqeqesha ukukhulisa ubunzima okanye emva uphelele, kwakunye ngokuhlwa okanye nangaliphi na ixesha xa unayo amandla kunye nexesha free. Yeyiphi ixesha suku lokukhetha phezulu kuwe, kuxhomekeke kwithagethi ecwangcisiweyo (njengoko kuphela ekukhuleni kwezihlunu okanye ukwehla kobunzima).

Kanye xa ukunciphisa umzimba

Ekukholelwa ukuba ukusebenza Cardio kusasa ivuselela nethe Uvuthise ephakamileyo layo lonke ngemini elandelayo. Oko kukuthi, nokuba imisebenzi imini nangokuhlwa (nokuba ngu zero), ukuba aqhumisele emini inani elikhulu lweekhalori.

Eyona ndlela eziqhelekileyo loo mfundo a Cardio ephantsi-ngamandla. It iqulathe ekwenzeni okanye ukukhwela ibhayisikile, kodwa kwisantya encinane kwaye bezinzile. Amandla kule meko licatshulwa amafutha emzimbeni, kunokuba ifunyenwe emini kunye carbohydrate ukutya. Kuya kuthi, ukuba kusasa ngobunzulu eliphantsi Cardio ziya kwenziwa kwi ungatyanga (njalo-ebizwa Cardio belambile) okanye ke Cardio emva zokuqeqesha ukukhulisa ubunzima xa amandla agcinwe umzimba kuncinane.

Indlela ukuhlela ngayo

Nazi ezinye iindlela ngokuxolelana Cardio ngamandla: ukuba usukelo lwakho kukwenza ukutshabalalisa amafutha emzimbeni kangangoko, zama:

• Ukwenza Cardio phambi ukuzilolonga okanye ngoko nangoko emva kokuba.
• Uyenze loo mini njengoko amandla, kodwa ezahlulwe lamashumi iiyure ezi-6 okanye nangaphezulu.
• Bucala usuku olunye Cardio xa sele wasinika emandla (umzekelo, alternate nabo kwezinye).

Cardio emva zokuqeqesha ukukhulisa ubunzima; ngokuba kanye

Ukuba usukelo lwakho - ukwandisa ubunzima kwezihlunu okanye silondoloze ngayo, ukuya ukuzilolonga engundoqo Cardio angafanele ukwenza. Siya phinda - siye Andithethi malunga kardiorazminke imizuzu elishumi kuyimfuneko ngamaxesha onke. Oku kungenxa yokuba i sifundo eziphambili uya kufuneka ubonelelo elungileyo wamandla ichithwa ingqesho epheleleyo, wena ezikhawulezileyo ifuthe ngamandla.

Kodwa - Cardio ngcono ngaphambi okanye emva kokuba zokuqeqesha ukukhulisa ubunzima? izifundo oluqhubekayo iye yaqinisekisa ukuba ubunzima ngakumbi ukuba boyise abo abangakhange ngaphambili kuzanywa amandla Cardio phakathi iimbaleki lekhono ngokulinganayo.

Akukho wamkelekile kakhulu kule meko kwiiklasi ezinjalo ngoko nangoko emva namandla. Kukho ingozi ilahleko yokwakha kwezihlunu. Ekugqibeleni, i-fan-gungqa, bexakekile uncedo kwezihlunu, Cardio akuyomfuneko kangaka. Ngapha koko, ukuba ushiye loo malungiselelo, efuna izihlunu lokukhula kwabo kunye nethuba lokuba angachacha ngokupheleleyo.

Le ndlela eyiyo

Abo injongo - a ecocekileyo, izihlunu ekhangela ngokugqibeleleyo kunye namanqatha ngaphantsi kangangoko kunokwenzeka, Cardio emva zokuqeqesha ukukhulisa ubunzima avunyelwe ukuyenza, kodwa umthwalo echanekileyo. Ubungakanani glycogen leyo amandla ekupheleni izifundo eziphambili ncinane, kwaye izinga kufuneka ibe Cardio ngomlinganiselo imizuzu 30-45. I-eneji ziya kuthatyathwa ikakhulu koovimba ngamanqatha.

Morning kardiozanyatiya nge njongo efanayo kufuneka ibe yemizuzu engama-20 ngokwahlukeneyo okanye isikhewu esikhulu namandla - ukulondoloza kwezihlunu.

Njengoko yaziwa ukumpompa up izihlunu, kufuneka yokuthamba umthwalo ngamandla elungileyo, kwakunye inani elikhulu yokutya ophezulu osidingayo. Ukongeza, ngexesha lokuphumla kunye recovery. Ukuba ipesenti ngokwanda, ungakhathazeki kakhulu, ukususela Cardio ahle bamshiya.

Cardio olandelayo uqeqesho amandla ukuncipha: ngolu siseko

Kwimeko unxulumene ipesenti ephezulu Cardio ngamanqatha usafuna. Mhlawumbi urhulumente ifanelekileyo iya kuqhuba nabo iintsuku lokuphumla phakathi kwamandla (oko kukuthi, onke amanye ngosuku). ochwetheziweyo nje ukusuka kwiintsuku ezi-3 ukuya ku-4 ngeveki, kunye sonke kufuneka ungatyanga kusasa okanye ukuthatha protini. Kucetyiswa ezimbalwa eentsuku ezine ukwenza ezisezantsi-ngamandla isantya.

Ekubeni Cardio emva zokuqeqesha ukukhulisa ubunzima kufuna bongezelwe ixesha ezamahala, bangenalo bonke babhenele ukulalanisa. Kubalulekile ukubeka izinto eziza kuqala - ukuba intloko zonke izihlunu ezimpontshelwa phezulu, inani lemisebenzi zokunyanzeliswa komthetho kufuneka ungabi ngaphantsi kwe ezintathu ngeveki, bonke abanye - kangangoko kunokwenzeka.

Ukugcina ixesha kwi njengomtyibilizi, esitratweni okanye ukukhwela ibhayisikile uhambo, musa ukuthatha imali kumqeqeshi okweqanda okanye treadmill. Sikhumbuza kwakhona - ukuzibandakanya nabo kunye ngamandla (oko kukuthi, kuba loo mini) akufuneki.

Musa nditye

Ufuna ukunciphisa umzimba - balandele yokudla. Akukho namnye Cardio, okanye kangakanani, swi nga hi pfuna ku balahle elityetyisiweyo kuthe kakhulu osidingayo inani (ukuba nje, ukudla). Ngapha koko, "kuginya" ikhulu okanye ngoko ke kulula, kodwa bachitha nzima kakhulu ngakumbi.

Umzekelo, umfutho avareji ngokubaleka ithuba kangangesiqingatha seyure kunisindisa kuphela ezingamakhulu amathathu kilojoules, oya kuthi ngokwemimiselo lokwenyani itshokolethi isiqingatha okanye 3-4 izilayi zezonka. Emva obubanjelwe ukusekwa uzila ukutya waza calories "extra"-mali ka amawaka enye ukuya kwenye enesiqingatha, unako yokuzifumana, ukubaleka ubuncinane emibini ukuya iiyure ezimbini ezinesiqingatha.

Kwaye musa yindlala

Elinye icala le ngqekembe - inani elikhulu olulandelenayo kunye nezo 'olambileyo "urhulumente uya kukhokelela yokungabikho ukukhula kwezihlunu. Isiphelo - ukunciphisa ngokwakho ukuba kakhulu kufuneka, kodwa ukutya ukuba nezikhongozelo ilungelo - iiproteni luncedo - epheleleyo, kunye carbohydrate - kuba kudidi lonwabu. "Good" ukutya imali efanayo uya kuninika calories ezimbalwa.

Ukuba sithetha ezisezantsi-ngamandla Cardio, ngoko umntu icebisa kuphela phezu ungatyanga, ngoxa abanye ngokupheleleyo ngale ndlela. Iimpikiswano ze nabaxhasi - kule meko amandla umzimba uqala ukufumana ngokukhawuleza evela koovimba idini lakhe. Oko kukuthi, ukuba lisetyenziswe nje phambi kokuba umsebenzi inxalenye carbs, nina musani ukusebe- kubo, uze ugcine ngengqibelelo. Kwaye ingongoma ayikho ukuba aluvumelekanga yokuzisebenzisa ukuba Cardio. umsebenzi wabo - ukulandela ukuqinisekisa reserve amandla umzimba ukuze intsalela imini.

Yintoni eyiyeyona iphucukileyo?

Abo bayayichasa Cardio 'olambileyo ", jonga iziphumo ze izifundo abathi fissile eklasini kwamafutha kwemfuno amandla izithuthi zabucala ephuma kuphela evela carbohydrate. Kungenxa yokuba isidlo sakusasa phambi idinga eklasini.

Final kunye ecacileyo izimvo ngalo mba, mhlawumbi, ayikho. Konke oko uhlala ukucebisa - zama uvavanyo enyanisweni, yaye kwelinye icala, benikela ingqalelo iziphumo kunye neqondo intuthuzelo yabo.

Kukholelwa ukuba kwiproteni ye-carbohydrate lokutya uphawu kangangesiqingatha seyure phambi kokuba ukuzilolonga kusasa kuyo nayiphi na imeko akuyi buhlungu. Kusenokuba kuquka, umzekelo, ukusuka (50 gram) oatmeal amancinci ikomityi isabelo kunye ziiprotein Live Hotmail. Amandla emzimbeni ngexesha uqeqesho ezifunyenweyo, njengoko ngamandla carbohydrate. Ukuba Cardio ayikho elisezantsi eqhutyelwa, iya kufuna okuninzi ngexesha elinye, ngaloo igcina ezityebileyo ayifanele - oko "geni" apho kunokuba kancinane.

Silinde calories

Njengoko sele kuchaziwe, injongo Cardio kusasa hayi litshiswayo ubuninzi amandla. Umceli-mngeni apha eyahlukileyo - "chithwa ngolunya 'emzimbeni kunye nokusebenza kunye Ithemba yonke imini phambili. Ukufeza le njongo, uya kuchitha kamva kwinani elikhulu calories nokuba uphumle okanye ukwenza umsebenzi omdala.

Kule nkalo, i-Cardio Intsasa ezinye ezifanayo kunye namandla, nto leyo esisizathu sokuba ukuzila olungqongqo nangoku kucetyiswa ukusondela kuyo. Kodwa ke inani kilojoules ezicwangciselwe izimuncumuncu, kufuneka zibandakanywe udibaniso lwamaxabiso wonke calories ngemihla kwaye aye kuyo eyongezelelweyo "dibanisa". Akukho umonakalo emva isiqingatha uqeqesho cocktail protein ezinomlinganiselo protein kunye carbohydrate omnye ukuya kwemibini.

Ukukhetha ngesakho

Impendulo engagungqiyo umbuzo wokuba ingaba Cardio emva zokuqeqesha ukukhulisa ubunzima, yaye ezinye iintlobo yayo engcono kakhulu ngempumelelo, akukho mntu uya kukunika. Ukuze kuphunyezwe iziphumo ezinentsingiselo, sincoma ngamaxesha ukutshintsha uhlobo loqeqesho. Oko kukuthi, ekumgangatho ophezulu uqeqesho enye lekhefu ngohlobo, umzekelo, ebaleka okanye ukukhwela ibhayisikile, nge-olunzulu.

Iimeko kunye nendawo yazo zibaluleke kakhulu abanayo. Oku kuba yokwenza umthambo, yaye isitrato apho inzuzo enkulu iza kuba umoya omtsha. Kodwa ke kukho umngcipheko lokungabikho xa kuthe yemozulu embi. Ukukhethwa abaqeqeshi nako mda. Kubalulekile kakhulu ukuba esweni umgangatho ubunzulu, ingakumbi, enza ekhefu ngesantya esiphezulu, amandla lusetyenziswa ubuninzi.

Ukuze ukuba never

Ukuganga phezulu gym, musa ukulibala ukuba ifuna eyahlukileyo ukususela kwimihla uqeqesho lokukhulisa amandla. Ukuze ukuba uthole nesithukuthezi, kubalulekile ukuba uzinyanzele ukuze ulungiselele. Ukuze wenze oku, unga zama ukwenza iintlobo Cardio ezahlukeneyo - umzekelo, namhla nina "ukunyuka intaba" kwi treadmill kwindawo isantya ngokwanelisayo kade, ngomso - bengasetyenziswa ngokunzima kwi umqeqeshi okweqanda.

alternation ezinjalo ekungafanisini uqeqesho ukuphelisa le yesiqhelo. isifundo Quick kufuneka ikhatshwe umculo owuthandayo kunye simulators kardiosessii elide kwaye ukuphumla ingaqhuba iye phandle, ukhatshwa thotho umabonwakude oyintanda.