Momwe Mungachepetse Kunenepa Ndi Kuchita Masewera Olimbitsa Thupi

Zamkati

• Cardio ndi chiyani?
• Cardio yochepetsa thupi
• Zinthu zomwe zimakhudza momwe mumawotchera msanga ma calories
• Ndi machitidwe ati a cardio omwe amawotcha mafuta ambiri?
• Kupanga chizolowezi choyambirira cholimbitsa thupi
• Momwe mungasunthire kulimbitsa thupi kwanu
• Chifukwa chomwe mumafunikira njira zosiyanasiyana kuti muchepetse kunenepa

Cardio ndi chiyani?

Mukamva mawu oti cardio, mumaganizira za thukuta likungotuluka pamphumi panu mukathamanga pa chopondera kapena kuyenda mwachangu nthawi yopuma? Zonsezi. Kuchita masewera olimbitsa thupi, komwe kumadziwikanso kuti masewera olimbitsa thupi, kumatanthauza kuti mukuchita masewera olimbitsa thupi "ndi mpweya."

Zochita zamtunduwu:

• amagwiritsa ntchito magulu akuluakulu a minofu, monga miyendo yanu kapena thupi lanu lakumtunda
• imafuna kupuma kapena kupuma moyenera
• kumawonjezera kugunda kwamtima kwanu ndikuiyika m'malo ozungulira aerobic kwakanthawi kokhazikika

Mitundu yodziwika bwino ya Cardio imaphatikizapo kuyenda, kuthamanga, kusambira, kupalasa njinga, komanso masewera olimbitsa thupi. Makina a Cardio atha kuphatikizira oyendetsa boti, elliptical, wokwera masitepe, njinga yowongoka kapena yabwinobwino, ndi treadmill.

Ngakhale cardio imawotcha mafuta komanso imathandizira kuwonda, kuphatikiza ndi masiku osachepera awiri kapena atatu pa sabata yolimbitsa mphamvu zolimbitsa thupi kumatha kukulitsa kuchuluka kwakuchepetsa thupi.

Kuchuluka kwa cardio komwe muyenera kuchepa thupi kumadalira pazinthu zosiyanasiyana monga kulemera kwanu, zakudya, magwiridwe antchito tsiku lililonse, komanso msinkhu.

Cardio yochepetsa thupi

Kuti muchepetse kunenepa, muyenera kupanga vuto la kalori. Chiwerengero cha zopatsa mphamvu zomwe mumadya zimayenera kukhala zochepa kuposa kuchuluka kwa ma calories omwe mumawotcha. Kuchepetsa thupi kumatengera kuchuluka kwa masewera olimbitsa thupi omwe mwakonzeka kuchita sabata limodzi.

Ngati simukudziwa momwe mungapangire ndalama kapena mukufuna thandizo kuti mukwaniritse zolinga zanu, lingalirani kugwiritsa ntchito pulogalamu yowerengera kalori. Ma tracker awa amakulolani kuyika chakudya chanu cha tsiku ndi tsiku komanso zochitika zolimbitsa thupi tsiku lonse, zomwe zimakuthandizani kuti muwone kuchuluka kwama calories mu / calories out equation.

Malinga ndi a, muyenera kuchita masewera olimbitsa thupi osachepera mphindi 150 mpaka 300 kapena mphindi 75 mpaka 150 pa sabata yolimbitsa thupi mwamphamvu sabata iliyonse kuti muwone kusintha kwakukulu.

Muyeneranso kuchita masewera olimbitsa thupi omwe amakhudza magulu akulu akulu osachepera masiku awiri sabata iliyonse.

Ngati mukufuna kutaya kilogalamu imodzi sabata iliyonse, muyenera kupanga zoperewera za ma calorie 3,500, zomwe zikutanthauza kuti muyenera kuwotcha ma calories owonjezera 3,500 kuposa omwe mumadya sabata limodzi.

Zinthu zomwe zimakhudza momwe mumawotchera msanga ma calories

Musanayambe ulendo wochepetsa thupi pogwiritsa ntchito masewera olimbitsa thupi, ndikofunika kumvetsetsa kuti pali zinthu zina zomwe zimakhudza momwe mumawotchera ma calories mwachangu, ndipo chifukwa chake, mumachedwa bwanji kulemera.

• Zaka. Okalamba ndinu, ma calories ochepa omwe mungayembekezere kuwotcha.
• Thupi zikuchokera. Ngati muli ndi minofu yambiri, mudzawotcha mafuta ambiri mukamachita masewera olimbitsa thupi kuposa omwe ali ndi mafuta ambiri.
• Mphamvu yolimbitsa thupi. Mukamachita masewera olimbitsa thupi mwamphamvu kwambiri, ma calories omwe mumawotcha gawo limodzi.
• Jenda. Amuna amawotcha mafuta kuposa akazi.
• Zochita za tsiku ndi tsiku. Mukakhala pansi kwambiri masana, zimachepa kwambiri zomwe mudzawotche.
• Kulemera. Kulemera kwanu kwakukulu, m'pamenenso mumatentha ma calories ambiri.

Ndi machitidwe ati a cardio omwe amawotcha mafuta ambiri?

Kuti muwonjeze nthawi yomwe mumagwiritsa ntchito masewera olimbitsa thupi, lingalirani zosankha zochitika zakuthupi zomwe zimawotcha mafuta ambiri munthawi yochepa. Izi zimaphatikizapo kugwiritsa ntchito minofu yayikulu yam'munsi mwanu mwamphamvu kapena mwamphamvu.

Malinga ndi a, munthu wokhala ndi mapaundi 154 amatha kuwotcha kulikonse pakati pa 140 ndi 295 calories mu mphindi 30 akuchita masewera olimbitsa thupi. Nazi njira zosiyanasiyana za cardio komanso kuchuluka kwa ma calories omwe mungawotche mumphindi 30:

• kukwera: ma calories 185
• kuvina: makilogalamu 165
• kuyenda (3.5 mph): ma calories 140
• kuthamanga (5 mph): makilogalamu 295
• njinga (> 10 mph): 295 ma calories
• kusambira: makilogalamu 255

Kupanga chizolowezi choyambirira cholimbitsa thupi

Kuti muchepetse paundi imodzi, muyenera kuwotcha zopatsa mphamvu 3,500 kuposa zomwe thupi lanu limafunikira. Ngati cholinga chanu ndikutaya mapaundi awiri kapena awiri pa sabata, muyenera kuchepa kwa zopatsa mphamvu 1,000 patsiku.

Tiyerekeze kuti zosowa zanu tsiku lililonse ndi zopatsa mphamvu 2,200. Muyenera kuchepetsa kuchuluka kwa zopatsa mphamvu zomwe mumadya patsiku ndi 500 ndikuwotcha ma calorie 500 pochita masewera olimbitsa thupi.

Ndili ndi malingaliro, mudzafuna kupanga dongosolo lochita masewera olimbitsa thupi lomwe limaphatikizapo masewera olimbitsa thupi masiku ambiri sabata komanso kulimbitsa mphamvu masiku osachepera awiri pa sabata.

• Kuchita masewera olimbitsa thupi. Chitani masewera olimbitsa thupi masiku atatu kapena asanu pa sabata kwa mphindi 30 mpaka 60 gawo lililonse.
• Kulimbitsa mphamvu. Chitani masiku awiri kapena atatu sabata limodzi zolimbitsa thupi zomwe zimakhudza magulu onse akulu a minofu.
• Kusinthasintha komanso kutambasula. Phatikizani zolimbitsa thupi tsiku ndi tsiku komanso kusinthasintha.
• Pumulani. Phatikizani osachepera tsiku limodzi kapena awiri ampumulo sabata iliyonse. Mutha kutenga nawo mbali pazochita zolimbitsa thupi monga yoga kapena kutambasula kuwala masiku anu ampumulo.

Momwe mungasunthire kulimbitsa thupi kwanu

Kuchita masewera olimbitsa thupi tsiku lililonse kumabweretsa chigwa, pomwe masewera olimbitsa thupi amalephera kuchita bwino. Kapenanso, kumenya kwambiri kumatha kubweretsa kupsa mtima. Ichi ndichifukwa chake ndikofunikira kusunthika kulimbitsa thupi kwanu. Kuti muchite izi, onetsetsani kuti mumaphatikizapo zolimbitsa thupi komanso zolimbitsa thupi kwambiri pakulimbitsa thupi kwanu.

Mwachitsanzo, yesetsani kuchita masewera olimbitsa thupi amphindi 30 mpaka 45, monga kuyenda kapena kusambira, masiku atatu pa sabata. Limbikitsani masiku awiriwo - masiku asanu okwanira - ndipo gwiritsani ntchito zolimba monga kuthamanga kapena kupalasa njinga.

Ngati mungasankhe kuchita masewera olimbitsa thupi, mutha kuchepetsa nthawi yonse. Mwachitsanzo, thamangani mosinthana ndi malo othamanga pa treadmill kwa mphindi 20 mpaka 30.

Chifukwa chomwe mumafunikira njira zosiyanasiyana kuti muchepetse kunenepa

Thupi lanu limagwiritsa ntchito magulu amitundu yosiyanasiyana pamtundu uliwonse wolimbitsa thupi. Ndizomveka kuphatikiza masewera olimbitsa thupi osiyanasiyana pakulimbitsa thupi kwanu. Kuphatikiza masewera olimbitsa thupi ndi masewera olimbitsa thupi kumamveka bwino kwambiri pakuchepetsa kwambiri.

Kuti muchite izi, ganizirani kuchita masewera olimbitsa thupi masiku ambiri sabata komanso kulimbitsa mphamvu masiku awiri sabata iliyonse. Pa cardio yanu, phatikizani njira zosachepera ziwiri kapena zitatu zolimbitsa thupi. Mwachitsanzo, kuthamanga tsiku lina, kusambira tsiku lina, kuzungulira tsiku lotsatira, ndikusankha magulu awiri olimbitsa thupi masiku awiri enawo.

Kuti mupindule nawo, lingalirani kutenga kalasi yolimbitsa thupi yomwe imaphatikizaponso mphamvu zolimbitsa thupi, zomwe ziwonjezere kuchuluka kwa zopatsa mphamvu zomwe mumawotcha panthawi yochita masewera olimbitsa thupi komanso mukamaliza ntchito yanu.

Kuphatikiza pa masewera olimbitsa thupi, kuonda kumafunikanso kusintha zakudya zanu. Kuti mupange vuto la kalori kudzera mu zakudya ndikukhalabe okhutira, onetsetsani kuti muli ndi chakudya chambiri chambiri, zomanga thupi zokwanira, ndi mafuta athanzi.