Akunyanzelekanga ukuba uyenze iCardio ukuze wehlise ubunzima (kodwa kukho ukubanjwa)

Umxholo

• Kutheni ungadingi iiSeshini zeCardio ezizinikeleyo ukuze unciphise ubunzima
• I-No-Cardio Catch
• Fumana ezona ziPhambili zaMazwe mabini
• Uphengululo lwe

Xa ucinga ngokuzivocavoca umzimba kujolise ngokukodwa ekunciphiseni ubunzima, ucinga ukuba unokuchitha iiyure ezininzi kwitreadmill okanye elliptical. Kwaye ngelixa kuyinyani ukuba ukwenza i-cardio ezinzileyo mhlawumbi Ngaba Uncedo lokwehla kobunzima, iingcali zithi akuyomfuneko kwaphela ukuba eyona njongo yakho iphambili kukulahleka kwamafutha. Ngapha koko, unokunciphisa umzimba ngokuphakamisa iintsimbi. (Ewe, ngenene. Jonga nje oku kunyusa umzimba.)

Nangona kunjalo, oko akuthethi ukuba ufanele zange yenza Cardio. Yiyo le nto unokufuna ukubeka phambili uqeqesho lwamandla ukuba ukuphalaza iipawundi kuluhlu lwezinto oza kuzenza-kodwa awungekhe uyeke ukuphefumla nzima ngonaphakade.

Kutheni ungadingi iiSeshini zeCardio ezizinikeleyo ukuze unciphise ubunzima

"I-Cardio yenye yezona ndlela zincinci zokuqina zokwehla kobunzima," ucacisa uJillian Michaels, ingcali yezempilo kunye nokuqina kunye nomyili weFitness My ngohlelo lukaJillian Michaels. Kungenxa yokuba ulahlekelwa ngumzimba ngokutshisa iikhalori ezingaphezulu kunokuba utyayo, kwaye kubantu abaninzi bayothuka, uqeqesho lwamandla alunge ngakumbi ekwenzeni loo nto kune-state cardio.

Izizathu zoku zilula kakhulu. Okokuqala, uqeqesho lwamandla lutshintsha ukwakheka komzimba wakho. "Uqeqesho lokuxhathisa luya kukunceda ukuba wakhe izihlunu ezingaphezulu, eziza kuphazamisa imetabolism yakho kwaye zikuncede utshise iikhalori ezininzi," kuchaza uBetina Gozo, uMqeqeshi we-Nike Master ogxile kuqeqesho lwamandla. Okukhona iikhalori ezininzi umzimba wakho uzitshisa ngokwawo, kokukhona kulula ukuncipha. Ngamanye amazwi, ukuba ufuna ukunciphisa umzimba, ukwakha izihlunu kuyinto enhle. (Nantsi yonke inzululwazi yokwakha izihlunu kunye namafutha atshisayo.)

Okwesibini, uqeqesho lokuxhathisa olwenziwa kwisekethe luhlala lutshisa iikhalori ezininzi kune-cardio endala, ngakumbi xa yenziwe ngeentshukumo ezidibeneyo ezifana ne-squats, i-deadlifts, i-hip thrust, i-coca, i-press press, kunye nokunye, ngokukaJennifer Novak, CSCS, amandla kunye nemeko. ingcali kunye nomnini weQhinga lokuSebenza loLingano lweeNtloko. "Xa amalungu amaninzi ebandakanyeka kwintshukumo, kufuneka kuqeshwe izihlunu ezininzi ukuba ziyenze," uyachaza. Oko kuthetha-yep-calories ezingaphezulu zitshisiwe.

Ngapha koko, kukho isiphumo "sokutsha" esiza kunye noqeqesho lokumelana namandla aphezulu. "Xa usenza nje i-cardio ngqo, usebenza ngesantya se-aerobic kwaye utshisa iikhalori kuphela ngexesha osebenza ngalo," kusho uGozo. Ngeseshoni yesekethe yoqeqesho lokuxhathisa ngamandla, uyaqhubeka nokutshisa iikhalori ngalo lonke usuku, uyongeza. Ewe kunjalo, ungayifumana ngokupheleleyo le nzuzo yokutshisa emva kwe-HIIT, kodwa kwiinzuzo zokwakha izihlunu, uya kufuna ukubandakanya ukuxhathisa ngohlobo lweentsimbi, iikettlebells, okanye ubunzima bomzimba.

"Oko kuthethiweyo, yonke le nto ayinamsebenzi ukuba awuyijongi into oyityayo," wongeza uMichaels. Khumbula la mazwi: "i-abs yenziwe ekhitshini?" Ewe, kuyinyani. Ngesicwangciso sokutya okudayiweyo kunye nendlela yokuzilolonga esekwe kumandla, kunokwenzeka ukuba ubone utshintsho lokuncipha kobunzima obulukhangelayo.

I-No-Cardio Catch

Ngoku, ngelixa i-cardio ingadingeki ukunciphisa umzimba, oko akuthethi ukuba i-cardio ayimfuneko ~ ngokubanzi ~. I-American Heart Association ngoku incoma imizuzu ye-150 yokuzivocavoca umzimba ngokulinganayo ngeveki (isasazeka ngaphezu kweentsuku ezintlanu) OKANYE imizuzu engama-75 yokuzivocavoca ngamandla kwentliziyo ngeveki (isasazeka ngaphezu kweentsuku ezintathu) kunye neeseshini ezimbini zokuqeqesha amandla kwimpilo yentliziyo efanelekileyo. (Kuphela ngama-23 eepesenti amaMelika ahlangabezana nazo ezi mfuno, nangona kunjalo. Kungenxa yokuba ukufumana izinga lokubetha kwentliziyo yakho kusabalulekile ukugcina intliziyo yakho isempilweni.

Into yile: Amandla oqeqesho, xa usenziwa ngobuchule, ngokuqinisekileyo unokufumana ukubetha kwentliziyo yakho ngokwaneleyo ukubala njengokuzilolonga komzimba. (Nantsi i-primer malunga nendlela yokusebenzisa imimandla yezinga lokubetha kwentliziyo ukuqeqesha iinzuzo zomthambo ophezulu.) "Iintshukumo ezidibeneyo ziyindlela efanelekileyo yokufumana intliziyo yakho ibetha ngelixa usenza uqeqesho lwamandla," kuchaza uGozo. Ngenxa yokuba usebenza izihlunu ezininzi ngaxeshanye, ukubetha kwentliziyo yakho kuya kunyuka. ' , ungalonyusa izinga lokubetha kwentliziyo yakho.

Fumana ezona ziPhambili zaMazwe mabini

Ke i-fitness pros icebisa njani ukulinganisa amandla kunye noqeqesho lwe-cardio ukuba uzama ukunciphisa umzimba? "Ndingacebisa i-cardio kuphela ngeentsuku zakho ezingekhoyo," utshilo uMichaels. "Ngokomzekelo, ukuba uphakamisa amaxesha amane ngeveki kwaye ufuna ukufumana iseshoni enye okanye ezimbini zokubila ngaphakathi-kodwa uvumele izihlunu zakho ixesha elifanelekileyo lokubuyisela-oku kuxa i-cardio iya kulungile."

Ngaba ufuna ukuqinisekisa ukuba ubetha inani elinconywayo le-cardio ngaphandle kokubeka unyawo kwitreadmill? Uqeqesho lobunzima kwiisekethe, uyacacisa. "Suka komnye umthambo uye kolandelayo ngokulandelelana ngokukhawuleza ukugcina ukubetha kwentliziyo yakho. Mna ngokobuqu ndongeza isithuba se-HIIT kuzo zonke iisekethe kananjalo ukufumana amandla angaphezulu."

Ikwangumbono olungileyo ukukhetha iintsimbi zakho ngobuchule. "Zama ukufaka ubunzima kunye nokuchasana okunokukucel 'umngeni kwi-reps yakho yokugqibela, okanye kungenjalo awuyi kufumana izibonelelo ezipheleleyo," kusho uGozo. "Awusoze ufune ukuba izisindo zibe lula ukuhamba kwi-15 + reps. Ufuna 'ukuchasana' kube khona ukwenza utshintsho lwenzeke."

I-cardio caveat kuphela? Ukuba uziqeqeshela into ethile kwezemidlalo (efana nesiqingatha semarathon okanye i-triathlon) kuya kufuneka wenze i-cardio workouts ezinikeleyo, utsho uMichaels.

Okwangoku, i-Michaels isemva ngokupheleleyo kwimbono yokugxininisa kwimigudu yakho kwimisebenzi emifutshane esekwe kukuchasana nexesha elide le-cardio. "Uphononongo emva kokuphonononga luye lwasibonisa ubuninzi obuphezulu, ixesha elifutshane lokuzilolonga lilona lisebenzayo kwimpilo yonke, impilo ye-cardiovascular, ukuxinana kwamathambo, ukugcinwa kwemisipha, i-metabolism kunye nokunye." Ngaba ufuna ukuzama olu hlobo lokuzilolonga? Jonga lo msebenzi we-kettlebell cardio.

Uphengululo lwe