Simuyenera Kuchita Cardio Kuti Muchepetse Kunenepa (Koma Pali Catch)

Zamkati

• Chifukwa Chake Simufunikira Magawo Odzipatulira a Cardio Kuti Muonde
• No-Cardio Catch
• Pezani Zabwino Kwambiri Padziko Lonse Lapansi
• Onaninso za

Mukamaganiza zochita masewera olimbitsa thupi makamaka kuti muchepetse kunenepa, mwina mukuganiza kuti mutha kukhala nthawi yayitali pa chopondera kapena chozungulira. Ndipo zili zowona kuti kuchita bata mosakhazikika cardio mwina ndidzatero Thandizo pakuchepetsa thupi, akatswiri amati ndizosafunikira ngati cholinga chanu chachikulu ndikuchepetsa mafuta. Ndipotu mukhoza kuchepetsa thupi pongonyamula zolemera. (Inde, zowona. Ingoyang'anirani kusintha kosintha kwa thupi.)

Komabe, sizitanthauza kuti muyenera ayi kuchita cardio. Ichi ndichifukwa chake mungafune kuyika patsogolo maphunziro azolimbitsa thupi ngati kukhetsa mapaundi kuli m'ndandanda wazomwe muyenera kuchita - koma simungaleke kupuma movutikira kwamuyaya.

Chifukwa Chake Simufunikira Magawo Odzipatulira a Cardio Kuti Muonde

"Cardio ndi imodzi mwa njira zochepetsera zolimbitsa thupi zochepetsera thupi," akufotokoza motero Jillian Michaels, katswiri wa zaumoyo komanso wopanga pulogalamu ya My Fitness yolembedwa ndi Jillian Michaels. Ndi chifukwa chakuti umachepetsa thupi powotcha ma calories kuposa momwe umadyera, ndipo anthu ambiri amadabwa kuti, kulimbitsa mphamvu ndikwabwino pochita izi kuposa kukhazikika kwa mtima.

Zifukwa za izi ndizosavuta. Choyamba, kuphunzitsa mphamvu kumasintha kapangidwe kanu. "Kukaniza maphunziro kudzakuthandizani kuti mukhale ndi minofu yambiri, yomwe idzawonjezera kagayidwe kanu ndikuthandizani kuwotcha mafuta owonjezera," akufotokoza a Betina Gozo, a Nike Master Trainer omwe amayang'ana kwambiri pakuphunzitsa mphamvu. Zakudya zambiri zomwe thupi lanu limadziwotcha lokha, ndizosavuta kuti muchepetse thupi. Mwanjira ina, ngati mukufuna kuonda, kumanga minofu ndichinthu chabwino. (Nayi sayansi yonse yomanga minofu ndi kuwotcha mafuta.)

Chachiwiri, kukana kuphunzira komwe kumachitika mdera nthawi zambiri kumawotcha ma calorie ambiri kuposa cardio yakale, makamaka ikachitika ndi mayendedwe ngati squats, ma deadlifts, ma hip, kuyeretsa, makina osindikizira, ndi zina zambiri, malinga ndi a Jennifer Novak, CSCS, mphamvu ndi mawonekedwe katswiri komanso mwini wa PEAK Symmetry Performance Strategies. "Magulu ambiri akamagwira nawo ntchito, minofu yambiri imayenera kugwiritsidwa ntchito kuti iwapange," akufotokoza. Izi zikutanthauza kuti-mafuta owonjezera apsa.

Kuphatikiza apo, pamakhala zotsatira za "afterburn" zomwe zimabwera limodzi ndi kuphunzira kukana kwamphamvu kwambiri. "Mukangopanga cardio yowongoka, mukugwira ntchito mwachangu komanso mumangotentha zopatsa mphamvu panthawi yomwe mukuchita," akutero Gozo. Mukakhala ndi gawo lokonzekera kukana kwamphamvu, mumapitiliza kuyatsa mafuta tsiku lonse, akuwonjezera. Zachidziwikire, mutha kupezadi phindu la HIIT, koma pazopindulitsa zomanga minofu, mudzafunika kuphatikizira kukana ngati zolemera, kettlebells, kapena kulemera kwa thupi.

"Izi zati, zonsezi ndizopanda ntchito ngati simukuwonanso zomwe mukudya," akuwonjezera Michaels. Kumbukirani kuti mawu akuti: "abs amapangidwa kukhitchini?" Ndi zoona. Pogwiritsa ntchito dongosolo la zakudya zopatsa thanzi komanso kuchita masewera olimbitsa thupi, mumatha kuwona kusintha kwa kuchepa komwe mukuyang'ana.

No-Cardio Catch

Tsopano, pomwe cardio siyofunikira kuti muchepetse kunenepa, sizitanthauza kuti cardio ndiyosafunikira ~ ambiri ~. American Heart Association pakadali pano imalimbikitsa kuchita masewera olimbitsa thupi kwamphindi 150 pa sabata (kufalikira masiku asanu) KAPENA mphindi 75 zolimbitsa thupi zolimba pamlungu (kufalikira masiku atatu) kuphatikiza magawo awiri ophunzitsira mphamvu kuti munthu akhale ndi thanzi labwino. (Anthu 23 okha pa anthu 100 aliwonse a ku America ndi amene akukwaniritsa zofunika zimenezi.) Zili choncho chifukwa chakuti kugunda kwa mtima wanu n’kofunikabe kuti mtima wanu ukhale wathanzi.

Chinthuchi ndikuti: Kuphunzitsa mphamvu, mukamaliza bwino, kumatha kugunda mtima wanu kuti muwerenge zolimbitsa thupi zamphamvu zamtima. (Nayi njira yoyambira momwe mungagwiritsire ntchito magawo a kugunda kwa mtima kuti muphunzitse maubwino olimbitsa thupi.) "Kuyenda kwamagulu ndi njira yabwino kwambiri yolimbikitsira mtima wanu pophunzitsa mphamvu," akufotokoza Gozo. Chifukwa mukugwira ntchito minofu ingapo nthawi imodzi, kugunda kwa mtima wanu kudzakwera. ' , mutha kulimbitsa mtima wanu.

Pezani Zabwino Kwambiri Padziko Lonse Lapansi

Ndiye kodi akatswiri olimbitsa thupi amalimbikitsa bwanji kulimbitsa mphamvu ndi maphunziro a cardio ngati mukuyesera kuchepetsa thupi? "Ndingakulimbikitseni mtima wamasiku okhaokha," akutero Michaels. "Mwachitsanzo, ngati mukweza kanayi pa sabata ndipo mukufuna kuti mutenge gawo limodzi kapena awiri a thukuta mkati-komabe kulola minofu yanu nthawi yoyenera yochira - apa ndi pamene cardio ingakhale bwino."

Mukufuna kuwonetsetsa kuti mukumenya cardio yovomerezeka popanda kupondapo chopondapo? Sitima yolemera m'masekete, akufotokoza. "Chotsani masewera olimbitsa thupi ena motsatizana mwachangu kuti mtima wanu ugwere bwino. Ine ndikuwonjezera nthawi ya HIIT kudera lililonse komanso kuti ndikulimbikitseni kwambiri."

Ndibwinonso kusankha zolemera zanu mwanzeru. "Yesetsani kuphatikizira zolemera ndi kukana zomwe zimakuvutitsani pazobwereza zingapo zomaliza, apo ayi mwina simukupeza phindu," akutero Gozo. "Simukufuna kuti zolemetsazo zikhale zosavuta kusunthira ma 15 + reps. Mukufuna kuti 'kukana' kukhalepo kuti zisinthe."

Chokhacho chokha cha Cardio? Ngati mukuphunzitsira masewera ena (monga theka-marathon kapena triathlon) ndiye kuti muyenera kuchita masewera olimbitsa thupi, atero a Michaels.

Komabe, Michaels ali kumbuyo kwenikweni kwa lingaliro lakuyesetsa kwanu pakuchita zolimbitsa thupi kwakanthawi kochepa kwa Cardio. "Kuphunzira pambuyo pophunzira kwatiwonetsa kuwonjezereka kwapamwamba, kulimbitsa thupi kwa nthawi yayitali kumakhala kothandiza kwambiri pakulimbitsa thupi, thanzi la mtima, kuchulukitsitsa kwa mafupa, kukonza minofu, kagayidwe kachakudya ndi zina zambiri." Mukufuna kuyesa mtundu uwu wa masewera olimbitsa thupi? Onani kulimbitsa thupi kwa kettlebell cardio.

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