Mafi ingancin aikin zuciya

Cardio kalma ce da aka saba da duk 'yan wasan da ke shiga cikin kowane wasanni: daga' yan wasa har zuwa matsanancin ƙarfi. Ma'anar ta biyu ma'anar kalmar shine motsa jiki, kuma shine batun tatsuniyoyi masu yawa, ba'a, har ma da tsarin horo. Daga nan aka zo da kalmar "horo na zuciya." Bari mu ga abin da ya sa yake da ban sha'awa ga 'yan wasa da yawa.

Daga ra'ayi na nazarin halittu, cardio suna ne gama gari ga kowane nau'in kayan aiki saboda tsarin canji mai kuzari da ake kira aerobic glycolysis. Yayin horo na zuciya, oxygen yana shiga jikin mu, yana fitar da sinadarin oxidizes, daga abin da aka fitar da makamashi. Wannan kuzarin ne ke tabbatar da kiyaye aikin mutum a cikin dogon lokaci.

Wannan horo ne na Cardio daga horo mai ƙarfi, a cikin abin da sakin makamashi ke faruwa ta wata hanyar, ba tare da oxygen ba, ko kuma in ba haka ba - anaerobic.

Iri Ma'aikatan Cardio

Don hana rikice-rikice mai yiwuwa, yi la'akari da mafi kyawun nau'in cardio da magana game da yadda aka haɗu da su da wasannin motsa jiki.

1. Gudun (ana iya maye gurbin shi ta hanyar tafiya mai yalwaci) babbar hanya ce don dumama da safe, sanya kuzari, sanyaya hancin huhu da jiki gabaɗaya, kuma a lokaci guda ku ciyar da adadin kuzari ɗari. Yanayin irin wannan horo bawai yayi sauri ba don kar ya cika duka. A gefe guda, bai kamata ya kasance mai sauƙin tafiya ba, daga abin da ba ku ma gumi. Kuna buƙatar sake kunnawa cikin rawar da kuka dace da gudu daga sau uku zuwa shida a mako, rarraba rabin sa'a ko rabin lokaci zuwa wannan. Wannan ba kawai zai ƙarfafa jikin ku ba, har ila yau, zai taimaka wajen zama bushewa, sananne.
2. Yin iyo shine mafi kyawun nau'in cardio, tunda a wannan yanayin yana da wahalar wuce iyakar ƙarfin lantarki. Bai kamata ku tsaya kawai a kan ruwa ba, amma kuyi iyo don nishaɗin ku, kammala horo tare da yin nisan mil 200-500 ba tare da tsayawa ba. Wannan irin aikin motsa zuciya na iya samar da sakamako wanda ya saba da gaske. Wannan saboda, sabanin gudu, yin iyo yana hana numfashi. Jiki yana ganin wannan a matsayin alama kuma ya fara ƙoƙari don ƙara ƙarfin huhu, wanda ke nufin cewa wadatar jiki baki ɗaya tare da oxygen zai inganta. Benefitsarin fa'idodi - ƙarfafa tsarin rigakafi saboda haɗuwa da ruwa. Tsokoki a cikin ruwa suna hutawa da sauri. Kamar masu tsere wa tseren marathon, masu iyo suna da ƙananan saki na lactic acid a cikin tsokoki, don haka ga mutanen da suke yin ƙarfin horo tare da baƙin ƙarfe, akwai damar da za su horar har ma da yawan aiki.
3. Readaukan motocin motsa jiki da kayan motsa jiki suna gudana. Irin wannan horo yana faruwa a gida, wanda yake mara kyau ne. Idan babu zaɓuɓɓuka ko kuma an sanya na'urar kwaikwayo a gida, yana yiwuwa a horar da wannan hanyar, amma dole ne a ɗauka a zuciya cewa rashin hasken rana da tsabtataccen iskar oxygen, tare da ƙara ɗimbin yawa a cikin zuciya da jijiyoyin jini, suna buƙatar irin waɗannan allurai don a dolle su.
4. Horarwar da'irar, in ba haka ba ana kiranta "horo na aiki" Waɗannan nau'ikan horarwa sun taso tun da daɗewa, amma ya zama sanannu ba shekara guda da suka wuce. Asalinsu shine yin horo mai ƙarfi tare da nauyi mai mahimmanci ƙasa da wanda masu motsa jiki ke amfani da su - sau biyar ko ma sau goma kasa da nauyin aiki na al'ada, amma ana yin motsa jiki a cikin da'irar sau uku zuwa biyar, ba tare da jinkiri ba. Yana da kyau kyakkyawa, amma wannan ba babban nauyi bane, amma kuma babban haɗari ne ga tasoshin jini da zuciya. Koyaya, ana iya fayyace cewa wannan haɗarin yana faruwa ne kawai ga mutumin da ba shi da horarwar da ta dace, tare da wata dabara da ba a sani ba. Samarin huhun irin wannan mutumin bai sami ƙwarewar isar da iskar oxygen zuwa gawar a cikin mawuyacin yanayi na mintina 15 a jere ba.

Domin karin haske da takamaiman lambobi, duba bayanin mutuncinmu:

Wanene yana buƙatar horar da zuciya kuma me yasa?

Bari mu ga wanda aka ba da shawarar don horo na zuciya da kuma a wanne lokuta ya fi kyau ayi amfani dashi.

1. Ana iya ba da shawara ga duk tsofaffi, saboda suna taimakawa wajen kiyaye tsarin zuciya da tsawan rai.
2. A cikin motsa jiki da aka yi niyyar gina taro na tsoka, motsa jiki ba a son su saboda suna haifar da akasin sakamako na hauhawar jini a cikin tsoka. Amma, tun da ba shi yiwuwa a gina tsoka da ƙona kitse a lokaci guda, yana da kyau a hada da cardio a cikin tsarin horo tare da horarwar ƙarfi yayin lokaci mai ƙona kitse, saboda wannan zai sa ƙona mai ya fi tasiri.
3. Idan kun kafa maƙasudi don rasa nauyi, zai yi kyau sosai don ƙara cardio zuwa cikin ƙarfin motsa jiki, kodayake cardio a cikin kansa ba shine hanya mafi kyau don asarar nauyi ba.
4. Horar Cardio yana da kyau idan kuna cikin wasannin motsa jiki, kuma kuna buƙatar haɓaka jimiri.
5. Cardio yana da kyau don amfani don murmurewa. Tare da lodi na haske, murmurewa yana faruwa da sauri.
6. Yawancin suna ba da shawara ta amfani da motsa jiki na cardio don dumama - don dumama jiki don minti 5-7 kafin fara motsa jiki. Kodayake wannan ba gaba ɗaya kadara ba, yafi dacewa aiki ne na yau da kullun.

Horon Cardio ba shine mafi kyawun hanyar rasa nauyi ba.

A cikin mata da ke dacewa da motsa jiki, wannan shine sanannen ra'ayi mara kyau: tsammanin rasa nauyi da tsoron "juyawa", suna gugar da kai a duk ɗakunan motsa jiki na duniya. Amma ba lallai ne ka damu ba - don “jujjuya” ba tare da hormones da steroids abu ne mai wuya ba. Amma idan ana amfani da horo na zuciya musamman don asarar nauyi, to wannan hakika dabara ce, kuma yana da matukar yawa.

Tabbas, a cikin mintuna 45 na motsa jiki, zaku iya ƙona adadin kuzari fiye da tsawon lokacin horo ƙarfi, amma don asarar nauyi duka tasirin zai zama mafi muni. Trainingarfin ƙarfi yana aiki daban - yana ƙona kitse ba lokacin horo ba, amma bayan shi kan aiwatar da hutawa, wanda yake haɓaka ƙimar ƙwaƙwalwar gaba ɗaya. Godiya ga horarwar ƙarfi, koda karamin ƙwayar tsoka, alal misali, kilogiram 5, zai bayyana a cikin hanyarku, amma za su buƙaci ƙarin ƙari na kilogiram 250-400 kowace rana zuwa abincin yau da kullun. Sakamakon haka, ya zama mafi sauƙi don kula da ƙarancin kalori da ƙone kitsen mai ci gaba.

Ana lura da mafi girman tasirin mai mai ƙona yayin haɗuwa da cikakken ƙarfin ƙarfi tare da horo na zuciya. Kwararrun masana motsa jiki suna ba da shawara don asarar nauyi don gudanar da horo na nauyi 2-3 a mako kuma ƙara ƙarin motsa jiki na zuciya a cikin minti 45-60, kuma yana da kyau a zaɓi ranaku daban don horo.

Yaushe yafi kyau gudu

1. Gudun a kan komai a ciki

Karatun zamani ya gano cewa horarwa na mintuna 30-60 da safe, kai tsaye bayan farkawa, zai baka damar ƙona kitse sau uku fiye da waɗancan dararen a rana. Gaskiyar ita ce babbar tushen kuzari ga jiki a duk tsawon rana shine carbohydrates daga abinci. A lokacin bacci na dare, wadannan tanadin na cikin jiki ya cika. Saboda haka, lokacin da mutum ya farka, carbohydrates ba zai sake kasancewa da rawar da suke da karfi ba kuma mai zai fara cinyewa don karɓar makamashi.

Abin ban sha'awa, sakamakon aikin safiya, metabolism yana tashi don duk ranar, saboda cewa bayan horarwa akan komai a ciki, jikin zai ƙona ƙarin adadin kuzari a ko'ina cikin rana.

Hankali! Tabbas yakamata ayi la’akari da wadanda suke da kyakkyawan musiba wadanda suke motsa jiki akan komai a ciki sun saba dasu, saboda tare da karancin kitse, jiki zai fara kone tsoka. Don haka wannan hanyar rasa nauyi ya dace kawai ga mutanen da suke da abin da za su rasa, wato, akwai mai mai yawa.

A Kansas, binciken da aka gudanar wanda ya nuna cewa yayin motsa jiki na safe, kilogram na kitse yana da isasshen abinci da sauri fiye da idan an nuna ayyukan jiki zuwa ƙarshen rana. Wanda ke hawa motar keke da safe kafin karin kumallo ya ƙone kitsen 60% fiye da wanda ya horar a abincin rana.

Ga tsoka da suke so su inganta tsokoki, da safe a kan komai a ciki an sabunta shi. Gabaɗaya, gudana da safe yana da kyau, amma daga ra'ayi na asarar tsoka maimakon mai, yin cardio akan komai a ciki mara kyau. Sabili da haka, zaku iya ƙirƙirar kanku irin wannan jadawalin don safiya na safe:

• tashi da wuri, ba daga baya ba 6-7 na safe,
• yi abun ciye-ciye ba tare da nama ba, alal misali, ku ci ƙumshi 4-5 da gilashin ruwan lemo da gurasa,
• Bayan an ci abinci, sai a ɗan dakata na minti 30-45,
• yi gudu.

Don haka, ga waɗanda suke so su kawar da ƙoshin mai mai, yana da kyau ku gudu da safe akan komai a ciki, kuma idan an yi la'akari da gudummawa azaman hanyar haɓaka tsokoki, zai fi kyau ku ci kafin cardio.

2. Cardio kafin horo mai ƙarfi

Ga maza neman samun tsoka taro, aerobic aiki a cikin kowane nau'i na daya zuwa biyu hours kafin aiki tare da baƙin ƙarfe ne sosai contraindicated. Cardio da aka yi kafin aikin ƙarfin zai haifar da raguwa da ajiyar glycogen, sakamakon wanda za'a iya samun wadataccen ƙarfi don maimaitawa na ƙarshe zuwa uku, na ƙarshe waɗanda suka fi ƙarfin tasirin girma. Wata hujja kuma ta yarda da gaskiyar cewa cardio ba lallai bane kafin horo shine cewa Gudun yana haifar da raguwar ƙirar furotin da haɓaka rushewarta. Yayin horo mai ƙarfi, komai yana faruwa a wata hanyar: furotin furotin ya kasance daidai wannan matakin ko ya ɗanɗaɗa kaɗan, amma lalatawar furotin yana ƙaruwa.

Don haka, ya zama cewa bayan horo na zuciya, ana amfani da tsarin furotin, wanda aka fahimci shi azaman karfin jikin dan Adam wajen samar da sabbin sassan tsoka, kuma idan hakane to ka sami horo sosai, to karfin ikon gina tsoka zai ragu sosai. A sakamakon haka, cardio, musamman tare da tsawon lokaci, yana barin alamarsa akan ci gaban tsoka. Ga matan da ba sa son yin tsoka a adadi masu yawa, horarwa tare da ƙarancin ƙarfi da ƙarancin nauyi, abu ne mai sauƙi a sami damar minti 20-25.

Sabili da haka, kafin horo, ana iya yin horo na zuciya da kyau, amma bayan shi wajibi ne don tsayayya da wani takamaiman lokaci - 2.5 - 3 sa'o'i don a sake dawo da tashar glycogen. Abincin da ya dace da kuma amfani da abubuwan da suka dace na motsa jiki, irin su girgiza-furotin-carbohydrates shakes ko masu ba da taimako, zasu hanzarta wannan aikin.

3. Abvantbuwan amfãni da rashin amfanin cardio bayan horo mai ƙarfi

Irin waɗannan motsa jiki sun fi dacewa da waɗanda aka yi su kafin horar ƙarfi. Dalilin shi ne cewa a cikin aiwatar da horo na ƙarfi, shagunan glycogen ba su cika sosai kamar lokacin ayyukan iska. Don haka bayan kammala motsa jiki, tsokoki naku har yanzu suna da isasshen glycogen da aka adana, kuma zaku iya gudanar da tserenku a babban matakin. Kuna iya samun ingantacciyar inganci daga cardio idan kuna jira, ci, sannan kuyi tsere na awa biyu zuwa uku bayan aji. Don haka, zaku sake mamaye shagunan glycogen da sauri, fashewar sunadarai za a dakatar kuma jikin ya shirya tsaf don aika duk wuraren wasan don gudu, saboda ba zai sake samun damuwa game da sake dawo da “ramuwar bayan aikin ba”.

Sakamakon Mafi kyawun Cardio

Kowane mutum yana son ba kawai don gudu ba, amma don cimma wasu sakamako tare da wannan - don inganta yanayin motsa jiki, aikin zuciya, da sauransu. Saboda haka, don cim ma waɗannan manufofin, kuna buƙatar sanin daidai lokacin da aka yi niyyar kuma ku tsara ire-irenku. Kuna iya bin waɗannan nasihun:

• idan a cikin ɗayan ƙarfin da kuka shirya don horar da ƙafafunku, to ya kamata a aiwatar da cardio daga yau, alal misali, horar da ƙafafunku a Litinin, yi tsere ranar Alhamis ko Jumma'a,
• yi motsa jiki a ranakunda ba ku da horo mai karfi,
• idan ba za ku iya keɓe wasu ranakun daban don yin tsegumi ba, yi tsere bayan motsa jiki.

Idan jiki yana ƙarfe 100%, zaku sami ƙarin fa'idodi, watau riba tsoka, ingantaccen bayyanar.

A wane irin gudu ne yayin gudanar da aikin kaduna

Kuna buƙatar lissafta ƙarfin gudu gwargwadon tsari, wanda aka ɗaura shi da mai nuna alamar matsakaicin ƙarfin zuciya (ƙimar zuciya)_max) An bayyana wannan mita kamar haka:

Yawan zuciya_max = 220 - shekaru.

Don haka, ga mutum ɗan shekara 17, matsakaicin ƙarfin zuciya shine 220 - 17 = 203. Yayin horo na zuciya, yakamata ya kasance daga 65% zuwa 85% na iyakar da aka lissafa.

Yawancin lokaci suna magana game da yanki mai ƙonewa na ƙona mai (mafi yawanci saboda ana ambaton shi sau da yawa a cikin ɗakunan motsa jiki akan kayan aikin zuciya). Wannan yankin kuma an ƙaddara shi akayi daban-daban ta gwaji akan mai ƙididdigar gas. Wannan ragin yana da ɗan ƙanƙantar da hankali - 60-70% na matsatsin zuciya ne. Ga matsakaicin mutum mai shekara 30, ka'ida shine ya doke 115-135 a minti daya. Koyaya, dole ne mutum ya manta cewa horo na zuciya ba shi da tasiri musamman don ƙona kitse.

Shin ya cancanci cinye bayan aikin zuciya

Da yawa suna da tabbacin cewa abinci bayan tsere kamar mutuwa ne, saboda ya ƙare dukkan aikin da aka yi da irin wannan ƙi. Idan kuna tunanin haka, kuna buƙatar sake tunanin ra'ayinku, tunda kuskure ne. Idan, bayan yin gudu, ba ku da cizo don ci, amma a matsananciyar yunwa, jikin zai fara haɓaka da tara tarin kitse. Saboda haka, dole ne ku ci yadda yakamata. Wannan ba yana nufin bayan an gudu ba dole ne ku tono cikin sashen kayan abinci. Abincin da ya dace ya haɗa da samfuran masu zuwa: girgiza furotin, kifi, kaji, shinkafa mai launin ruwan kasa, buckwheat.

Nawa kuke buƙatar gudu don ƙona kilo 1000

Bayanin da ke ƙasa daga mujallar Amurka ne wanda aka sadaukar don gudanarwa da rasa nauyi. Ya samo asali ne tsakanin ma'amalar abinci da gudu, watau yawan amfanin da kuke ƙoƙarin bi don rama abinci iri-iri. Sakamakon binciken ya kasance kamar haka: idan mutum yayi gudu da sauri zuwa 7-9 km / h, wato, a cikin matsakaici mai sauri tare da bugun 65-75% na matsakaicin, to, tare da matsakaicin gini (70 kg), yana ƙone kimanin 550-600 kcal / awa. Don haka gudu don nesa na kilomita 1.6 yana ba ku damar kashe 100-120 kcal.

Wani nau'i na aikin aerobic ya zaɓa

Kowa ya fahimci cewa zaku iya gudu ta hanyoyi daban-daban. Wasu mutane suna tunanin cewa gudu don rage nauyi ya kamata ya zama a hankali jinkiri, yayin da wani ya kare fa'idodin kadaran tazara. Munyi bayanin nau'ikan ayyukan motsa jiki guda huɗu waɗanda ke ba ka damar cimma ƙona mai da mai yawa.

1. Karancin Inganci Cardio (CED). Wannan sanannen tseren rai ne. Ba wai kawai yana shafar abun da ke cikin jiki ba, har ma yana taimaka wajen rage zafin tsoka, yana taimakawa wajen mayar da tsokoki da suka lalace ta hanyar microtrauma, kamar yadda jini ke ba da wadata ga tsokoki, yana wadatar da abinci mai gina jiki. KNI ba kawai tsere ba ne, har ma da tseren keke, wasan motsa jiki a saurin gudu. Tare da SOI, ana amfani da makamashi na mai mai yawa yawanci, carbohydrates suna cikin wuri na biyu a matsayin tushen makamashi.

A yayin horar da KNI, yana da kyau a ɗauki ƙarin sunadarai da amino acid waɗanda suke cikin abincin abinci don kula da kuma kula da tsoka. Lokacin horar da ƙarancin ƙarfi, ya zama dole don kula da bugun jini a tsakanin 60-65% na matsakaicin. Lokacin da horo na zuciya, wanda ya ɗauki minti 30-45, ya zama dole ya kasance ɗan ɗan daɗaɗa a ɗan.

2. Matsakaicin Intanetity Cardio (CSI) babban zaɓi ne tsakanin tsagewa da tsere Babban burin shine aiwatar da aiki a cikin hanzari, yayin da yakamata a kiyaye matakin ƙoƙari na dogon lokaci. Tare da wannan gudu, kuna buƙatar mayar da hankali kan numfashi kuma ku kula da sashi na ƙudurin zuciya tsakanin 65-70%. Ya kamata a yi CSI na aƙalla minti 30, yayin da ba a yarda da hutawa ba kuma ƙwallon da ya kamata ya ɓace na biyu.

A cikin wannan nau'in cardio, ba kawai mai ƙima ba, har ma da carbohydrates suna samar da makamashi. Don kiyayewa da kuma kula da lafiyar tsoka, yana da buqatar kara amino acid da sunadarai. Mintuna na 5-7 bayan farawa, irin wannan gudu yana haifar da ƙara yawan shaye-shaye, don haka kuna buƙatar yin hankali game da bushewa da shan ruwa a yayin tafiya.

3. Ajinin Cardio (IR) yana buƙatar ƙarfi, iri ɗaya kamar SOI, amma ba tare da maida hankali da hankali ba. Kuna iya aiki ba tare da tsoron yiwuwar rushewa ba. Manufar irin wannan aiki shine horo mai sauri, wanda ke haifar da karuwa a cikin metabolism na dogon lokaci bayan kammalawa. Yawancin karatu sun nuna cewa IR yana ba da tasirin ƙona kitse har ma ya fi yadda tare da ninki biyu na SOI - wannan ya faru ne saboda matakin hawan jini.

Gudu yana nuna kaduwa mai tsauri ga takamaiman jinkiri tare da lokutan dawo da aiki cikin yanayin tafiya cikin wuri tsakanin gudana. Sunan na biyu shine IR - VIIK (Cardar Intensity Interval Cardio). Saboda yanayin anaerobic na wannan tsananin, ana ba da shi sosai tare da carbohydrates, sabili da haka, don cimma sakamako mafi kyau, ya zama dole a cinye carbohydrates duka kafin da bayan gudanar da horo. Amfani da amino acid da sunadarai ana buƙatar farfadowa da tsoka, kuma ruwan sanyi da ake amfani dashi lokacin jinkiri yana ba da hawan sabo da haɓaka makamashi. Don yin horo bisa ga wannan makirci, zaku iya amfani da jadawalin masu zuwa:

• horar sau 2-3 a mako,
• tsawon tsere - 15 seconds,
• a cikin 15 seconds kuna buƙatar gudu mita 50-60,
• yawan sprints - 20, wanda 12 - tare da cikakken ƙarfi, 4 dumi-4 da 4 don sanyaya,
• jimlar horarwa shine minti 15-20.
• An horar da tsarin zuciya da jijiyoyin jini,
• Ngarfin ƙarfi da fashewar abubuwa suna haɓaka.

Mai tseren ya zaɓi motsa jiki 2-3 kuma ya haɗa su cikin ɗayan kunshin. Girman nauyi shine kusan 650% na madaidaicin ɗayan. Idan barbell mai nauyin kilo 50 ya tashi zuwa biceps don maimaitawa guda ɗaya, to don motsa jiki, zaka iya amfani da nauyin 25 kilogiram. Maimaita sau 12-15, tare da jeri uku tare da hutawa tsakanin saiti don 15-20 seconds. Don haka, da'ira ɗaya motsa jiki 2-3 ne da ake yi a jere ɗaya bayan wani tare da jinkirta tsakanin da'irori na 15-20 seconds. A irin wannan aikin anaerobic, ana amfani da carbohydrates a matsayin mai, saboda haka a yayin zaman dole ne a cinye su don wadatar da jiki. Hakanan wajibi ne don sarrafa ciwan furotin a jikin mutum ya kasance cikin ruwa koda yaushe, shine isasshen ruwa.

Kowane nau'in cardio yana da halaye na kansa, nakasa da fa'ida, don haka ba shi da mahimmanci ko wane nau'in yana ba da iyakar ƙarfin aiki: zaku iya zaɓar wanda kuka fi so kuma daga wanda zaku more shi. Kuna iya gwada duk abin da aka bayyana a sama, kuma zaɓi naku. Kowace hanya tana haifar da yanayin anabolic a cikin jiki kuma yana da tasiri mai kyau akan abubuwan haɗin jikin mutum. Babban abu shine amfani da hanyar da aka zaɓa bisa tsari.

Yadda ake rasa nauyi tare da cardio

Ba kowa ba ne yake son gudu ba, saboda haka ana iya amfani da wasu nau'in ayyukan aerobic a madadin. Hakanan muna tunatar da ku cewa cardio ba hanya ce mafi inganci don rasa nauyi da sauri ba. Muna bayar da wasu nasihu waɗanda zasu iya zama masu amfani lokacin yin aikin zuciya:

Lambar taɗi 1. Sauya tafiya tare da yin yawo. Matsayinku yana da damuwa ga kowa da ke kusa da ku, kuma ku da kanku kanku kuna sha'awar kawar da shi. Har sai kun fara gudu, ba za ku iya rasa nauyi ba. Don farawa, zaku iya canza tsakanin gudu da tafiya - yi tafiyar minti biyu kuyi tafiya na minti biyu, da sauransu na mintuna 30-40. A hankali, zaku iya rage lokacin jinkiri, kuma sannu za ku ga canje-canje a cikin kanku.

Lambar Taimako 2. Sha ruwa a yayin kadio. A lokaci guda, bai kamata ku rikita manufar "rigar makogwaron ku" da "sha kamar yadda ya kamata ba." Idan ka sha fiye da rabin lita na ruwa a cikin awa ɗaya na horo na zuciya, kawai za ka iya samun goron gayyata zuwa bayan gida. Muna jin ƙishirwa ko da bakinmu kawai ya bushe. Zaku iya jika shi kuma ku ci gaba.

Lambar talla 3. Abin da za a yi idan ya tabbata a gefe. Hakan na faruwa ga kowa kuma ana yawan tambayar sa abin da za a yi da shi. Ba lallai ne ku yi wani abu ba, kuna iya gudu a hankali kadan, kuɗaɗa sosai kuma ku kula da yanayin numfashi kuma komai zai wuce a cikin 'yan mintina.

Horar Cardio muhimmin bangare ne na hanyar rage kiba a jiki, amma ba ɗaya ba. Don cin nasara, kuna buƙatar haɗa abubuwa da yawa, mafi mahimmancin su shine abinci mai dacewa. Kada a manta da wannan.

Wanne cardio ke ƙone ƙarin adadin kuzari?

Tunda jikin yana buƙatar karin kuzari yayin motsa jiki, ana samunsa a al'adance cewa cardio shine mafi kyawun hanyar don ƙona kitse da sauri. Haka kuma, mafi yawan mutane suna da tabbacin cewa an sake samun giya yayin irin wannan horon na zuciya, yadda kitsen ya kone. Koyaya, wannan ra'ayi ba komai bane illa wani labari na rashin dacewa.

Da farko dai, kuna buƙatar fahimtar cewa adadin adadin kuzari da aka ƙone yayin zaman horo na jiki ko wani nau'in cardio bai dogara da yawa akan zaɓin takamaiman motsa jiki ba ko ma a kan nau'in aiki, amma a tsawon wannan zaman horo da ƙimar zuciya. Misali, igiyar ruwa da igiyar tsalle suna buƙatar adadin adadin kuzari ɗaya.

Menene cardio?

Horar Cardio (daga Girkanci. "cardio”, Zuciya) shine aikin kowane motsa jiki na jiki wanda ke kara yawan zuciya. Nau'in horo na zuciya suna gudana, tafiya mai kyau, hawan keke, hawan roba ko iyo, da kuma motsa jiki ko da yoga mai aiki. Bugu da kari, ana iya aiwatar da motsa jiki a yanayin kaduna.

Kari akan haka, ya zama dole don kimanta adadin kuzari da aka kone yayin aikin zuciya da tuna cewa wanda zai iya Coca-Cola yayi daidai da minti 30 na motsa jiki. A takaice dai, yana da sauƙin sarrafa sarrafa adadin kuzari a abinci fiye da na gaba don ƙoƙarin ƙona waɗannan kalori iri ɗaya a cikin dakin motsa jiki.

Kudin Kalori a cikin horo

Tasirin Cardio akan Rage nauyi

Hanyar da cardio na yau da kullun ke haifar da asarar nauyi ba ya kwance a cikin ƙona adadin kuzari daga karin kumallo da aka ci a baya (ko kitse daga cikin ajiyar ciki da gefuna), amma a cikin haɓakawa na hankali na ƙwarewar jiki don samar da ajiyar makamashi mai sauri a cikin tsokoki don yin motsa jiki.

A sakamakon haka, wannan yana canza metabolism, kuma yawan adadin kuzari na carbohydrates fara adana shi a cikin nau'in glycogen a cikin tsokoki, kuma ba a cikin mai mai ba a cikin ciki. A lokaci guda, rasa nauyi shine ɓangaren lokacin dawowa bayan horo, cimma kawai idan akwai rashin adadin kuzari a abinci. Abin da ya sa abinci koyaushe ya fi mahimmanci horo.

Mafi Fat Kona Cardio

Don tilasta jiki yayi amfani da mai a matsayin mai, yana da farko ya zama ya wofin asarar carbohydrates da aka adana a cikin tsokoki a cikin hanyar glycogen. Abin da ya sa cardio don asarar nauyi ya kamata ko dai ya kasance tsawon lokaci (aƙalla 30-40 minti), ko kuma ya kamata a yi shi nan da nan bayan horo mai ƙarfi, lokacin da matakin sukari na jini ya kasance kaɗan.

Zaɓin na uku don ƙarancin zuciya don ƙona mai shine yin HIIT horo na tsaka-tsakin tsaka-tsaki, amma wannan nau'in horarwa ya fi dacewa da 'yan wasa masu ƙwallafa rai fiye da na talakawa waɗanda ke son rasa aan fam. A cikin yanayin su, tsawan horo na Cardio na matsakaici zai fi kyau.

Me yasa gudu don asarar nauyi yana da haɗari?

A cikin fahimtar yawancin, Gudun shine mafi kyawun hanyar don ƙona kitse da sauri. Abin baƙin ciki, sababbin shiga ba su da ƙananan fahimtar yadda ake gudanar da aiki daidai. Koyaya, yayin da muke koyon iyo, dole ne mu koya da gudu - yin aiki tare da kayan da ba daidai ba kuma a cikin takalmin da ba daidai ba (musamman tare da ƙafafun lebur) na iya haifar da mummunan rauni a gwiwa.

A lokaci guda, ba a ba da shawarar yin gudu ga mutanen da ke da nauyin jiki fiye da kima, tun da saurin ɗora hankula ya shafi gwiwa da gwiwa, yana haifar da ci gaba da jin zafi. Ga mutane masu kiba, tafiya akan ellipsoid, bike motsa jiki, injin roba ko iyo.

Haɗin cardio da horo mai nauyi

A zahiri, cardio kafin horarwar ƙarfi muhimmin sashi ne na dumama, domin ya zama dole duka biyu su shirya jiki don damuwa a gaba ɗaya, da kuma ƙara yawan motsa jini da ƙara yawan zafin jiki. Matsayi mai dacewa ya kamata koyaushe ya haɗa da mintuna 5-10 na wasan zuciya na zuciya tare da bugun bugun 120-140 a minti daya.

Koyaya, cardio da aka yi bayan horo mai ƙarfi zai yi tasiri sosai game da tasiri na babban horo - duk da cewa an kunna ayyukan ƙona kitse, a lokaci guda, matakin cortisol na damuwa mai ƙarfi, wanda ke lalata tsokoki, zai ƙaruwa. Bugu da ƙari, shine babban matakin cortisol wanda ke da alhakin tara yawan kitse a ciki.

Shirin horo na Cardio

Babban abu a cikin shirin horo na cardio ba hadinsa bane kwata-kwata, amma yin rikodin rikodin sakamakon. Ya kamata ku yi rikodin sau nawa a mako da kuka yi cardio (idan kun haɗa abubuwa da yawa, nuna wane irin kaduwa), tsawon lokacin kowane horo yana ƙare, menene matsakaicin zuciyarku da yadda kuka ƙare jin sa.

Mafi kyawun shirin horo na zuciya don rasa nauyi da mai mai shine 2-4 motsa jiki a kan motar motsa jiki, ellipsoid ko a kan keke mai motsa jiki a mako guda. Tsawon kowane lokaci daga mintuna 30 zuwa 50 ne, matsakaicin zuciyar zuciya bai wuce bugun 120-130 ba. A gaban nauyin kuzari na yau da kullun na 300-400 kcal, wannan yanayin cardio zai sa ya zama sauƙi asarar nauyi ta hanyar kilogiram 2-3 a wata.

Misalin shirin horo na cardio:

• Litinin: Mintuna 20 na tafiya da sauri
• Talata: minti 40 na leisurely Gudun
• Laraba:
• Alhamis: Tsarin tafiyar minti 40
• Juma'a: Tsawan minti 20 na gudana
• Asabar
• Lahadi: minti 60 a kan ellipsoid tare da bugun bugun 150-170 a minti daya

Horar Cardio, ƙarfafa tsarin zuciya, ya zama wajibi duka biyu azaman dumama kafin ɗaukar nauyi, kuma don daidaita hanyoyin yin amfani da sukari a matsayin tushen abinci ga jikin mutum - wannan yana da mahimmanci don kunna hanyoyin ƙona kitse. Yawan zuciya kada ya wuce bugun 150 a minti daya.

1. Kalori ya kone a cikin mintina 30 na mutane masu nauyi daban-daban, tushen

Gudun nutsuwa da kwanciyar hankali

Ko ta yaya je filin wasa ka duba wane irin fuskokin mutane ke gudu a ciki. Za ku ga kusan dukkanin masu tsere suna cikin tashin hankali. Suna da haƙoran haƙora, idanu mai kunkuntar, hanci hanci. Sun shawo kan azabarsu, rauni, gajiya kuma suna ɗokin samun nasara daga sojojin na ƙarshe. Fuskokinsu sukan bayyana baƙin ciki. Da alama ana azabtar dasu yayin tsere.

Rayuwarmu tare da kai ba kyautar makoma bane. Akwai matsaloli da matsaloli daban-daban. Don ɗaukar wani aiki mai ƙarfi a cikin nau'ikan azuzuwan ilimin motsa jiki - babu mutumin da hankalinsu zai yarda, har ma a ƙarƙashin barazanar mutuwa daga rikice-rikice na ciwon sukari. Amma ina so in ba ku wani madadin. Mene ne idan kun koya yin gudu kamar wannan?

Manufar ita ce cewa manya za su iya sake koyon yadda ake yin tsere kamar yadda suke a ƙuruciya - nishaɗi, farin ciki, ba tare da ƙaramar aiki ba, samun jin daɗin kawai. An bayyana dabarar yadda ake yin wannan a cikin littafin “Chi-run. Hanyar juyin juya hali don gudana tare da nishaɗi, ba tare da raunin da azaba ba. " Kuna iya samun saukin karanta shi a cikin 'yan kwanaki.

Shafin yanar gizo na masu cutar siga -Med.Com yayi aiki don yada “albishir” guda biyu tsakanin mutane masu dauke da cutar siga:

• Dietarancin carbohydrate mai narkewa yana sa ya yiwu a kula da daidaitaccen sukari na al'ada a cikin nau'in 1 da nau'in ciwon sukari na 2, kazalika da dakatar da tsalle-tsalle a cikin sukarin jini da rage yawan insulin.
• Tare da nau'in ciwon sukari na 2, yin tsere tare da nishaɗi shine warkarwa ta mu'ujiza No. 2 bayan rage cin abinci a cikin carbohydrate.

Bayan ɗan lokaci, za a ja ku don yin tsere, kamar yadda a cikin ƙuruciya an jawo ku zuwa yin tafiya a waje, saboda jiki zai so samun wani yanki na endorphins kuma da sake. Duk da yake kuna jin daɗi, ilimin motsa jiki yana da sakamako na warkarwa, inganta kula da ciwon sukari, taimakawa rage nauyi da hana cutar cututtukan zuciya. Ina kiran Chi-Gudun magani na mu'ujiza domin da gaske yana taimakawa wajen magance ciwon sukari, ba tare da wani illa ba, yana ba da babban jin daɗi, kuma duk wannan kyauta ne. A ganina, wannan wata mu'ujiza ce ta gaske.

Me yasa zan buƙaci mai ƙididdigar zuciya don tsere

Zai fi dacewa yin gudu bisa ga ka'idar littafin 'Chi-Run' kuma a lokaci guda ku sarrafa ƙimar zuciyar ku ta amfani da mai ƙididdige bugun zuciya. Kuna buƙatar kashe $ 50-80 akan wannan na'urar, amma da sauri zaku ga nawa yake kawowa. Tare da mai ƙididdigar ƙimar zuciya, zaka iya gudanar da aiki mafi tsayi sosai, ƙona mai mai yawa ba tare da wuce kima ba. Ba za mu iya fahimtar sukarin jininmu ba saboda haka muna amfani da glucometer. Ta wannan hanyar, ba daidai ba ne don sarrafa bugun jini ta hanyar abin mamaki, kuma kuna buƙatar saka idanu da shi tare da mai ƙididdigar bugun zuciya. Kuna buƙatar mai ƙididdigar ƙimar zuciya kawai tare da firikwensin kirji, wanda aka haɗe da bel, kamar yadda yake a hoton da ke ƙasa.

Ana iya lissafa iyakar matsakaicin ka'idar ne ta hanyar “220 - shekaru cikin shekaru”. Misali, ga mutum mai shekaru 65, matsakaicin ka'idar shine 220 - 65 = 155 a duka minti daya. A yayin azuzuwan ilimin motsa jiki ba mu da bukatar kusanci da shi! Jiki yana horo da kyau lokacin da bugun jini shine 60-85% na iyakar madogara.

Idan yayin horo bugun bugun jini sama da na al'ada, to bayan ɗan lokaci abin mamaki sai mu sanar dashi. Amma, da rashin alheri, sun tashi latti. Lokacin da ka ji zuciya tana yin rawa, wannan na nuna cewa ya riga ya iya sarrafawa na ɗan lokaci don aiki. Dole ne ya tsaya da gaggawa don ba shi hutu, sai ya gudu. Ba tare da ambaton gaskiyar cewa idan kun mamaye zuciya, to za ku iya samun bugun zuciya.

Tare da mai saka idanu na zuciya, zaku iya guje wa wannan ci gaban. Kuna samun damar kowane lokaci don gano ƙimar zuciyar ku, kamar lokaci akan agogo na yau da kullun. Wasu nau'ikan masu lura da ƙudurin zuciya suna fitar da siginar sauti idan ƙarancin zuciya ya wuce iyakar da aka ƙayyade. Mun ji irin wannan siginar - wanda ke nufin cewa kuna buƙatar gaggawa da sauri, shakata. Babban burinmu shine muyi nishaɗi yayin tsere kuma kada ku wuce shi yayin da yake riƙe da bugun jini a cikin yanayin horo na ƙira na 60-85% na iyakar madogarar.

Kuna iya gudu na ɗan gajeren lokaci kuma tare da bugun jini na 90-110% na mafi yawan madogara. Amma bari mu barshi ga masu horar da 'yan wasa, musamman wadanda ke da hannu a cikin tazara don sauri. Ga talakawa, hadarin kamuwa da zuciya yana da girma sosai, idan har aka mamaye shi. Idan kun yi ƙoƙarin rage cin abincin carbohydrate mara ƙima bisa ga shawarwarin gidan yanar gizon ku kuma sun gamsu da cewa yana taimakawa, to sai a gwada "Chi-run".

Hankali! Bayan gudu, a kowane hali ya kamata ka dakatar da shi nan da nan. Wannan na iya haifar da bugun zuciya. Karanta karin a sashin "Muna inshora game da bugun zuciya yayin horo." Tabbatar yin tafiya na ɗan lokaci har sai bugun jini ya faɗi. Bayan wasu 'yan makonni na tsere, zaku fara lura cewa bugun jini ya fara murmurewa cikin sauri zuwa al'ada. Wannan yana nuna cewa zuciyarka tana aiki sosai kuma yana da kyau.

Muna da inshora game da bugun zuciya yayin horo

Categoriesungiyoyin mutane masu zuwa suna da haɗarin haɗarin bugun zuciya yayin motsa jiki na iska da anaerobic:

• masu ciwon sukari na tsawon lokaci
• duk marasa lafiya da ke dauke da ciwon sukari shekara 40 da haihuwa,
• mutane tare da tarihin iyali na bugun zuciya da / ko bugun jini.

Babban dokar hana tashin zuciya yayin motsa jiki shine a daina tsayawa kai tsaye. Wannan ya shafi jogging ko hawan keke. A kan keke mai motsa jiki, rage juriya ga sifili kuma ci gaba da yin shinge na morean mintuna kaɗan. Rage shi a hankali a hankali, ba yadda zai iya sosai, har zuciyarka zata iya zama sannu-sannu zuwa al'ada. Saka mai saka idanu na zuciya ko da wane irin aiki kakeyi. Kusan dukkanin masu saka idanu na zuciya za a iya amfani dasu yayin iyo, in ba don nutse mai zurfi ba.

Me yasa akwai hatsarin zuciya a lokacin katsewar motsa jiki? Lokacin da kuke yin tsere ko tseren keken, kuyi aiki da kuzari tare da ƙafafunku. A wannan lokacin, tsokoki na ƙafafunku suna cinye jini da yawa, da kuma zuciyar da take yi musu aiki. Yayinda ƙafafu suke motsawa, suna taimakawa matuka saukar da jini zuwa zuciya tare da ƙarfin tsoka.

Idan kun daina aiki tare da ƙafafunku, to nan da nan buƙatar kafafu da zuciya don jini baya faɗuwa. Ta ci gaba da kasancewa kamar tsayi na ɗan lokaci. Saboda ƙwaƙwalwar zuciya da ƙafafu sun kasance marasa ƙarfi a cikin iskar oxygen da abubuwan gina jiki na dogon lokaci yayin da kuke gudanar da karatun ilimin jiki. Hakanan a cikin tsokoki suna tara sharar gida, wanda dole ne a cire shi.

Ofarfin nauyi yana taimakawa ga zubar jini zuwa kafafu. Amma lokacin da suka daina motsi, ba za su sake taimakawa zuciya domin samun rabo ba. A sakamakon haka, an samar da rashi na ɗan gajeren lokaci amma babban rashi abinci mai gina jiki da iskar oxygen don ƙwayar zuciya. Idan jijiyoyinku na jini wadanda ke ciyar da zuciya sun kasance kunkuntar saboda atherosclerosis, to a wannan lokacin ana iya samun yiwuwar ciwon zuciya. Sabili da haka, tsayar da tsayawa ba shi da haɗari.

Koyarwar zuciya game da ciwon sukari: Gano

Motsa jiki don zuciya - wannan jogging ne, yin iyo, kekuna, tsere, motsa jiki na motsa jiki. Yana da matukar mahimmanci mu'amala da su don hana bugun zuciya, duba da jin daɗin gamsuwa da takwarorinka. A zahiri, menene ma'anar sarrafa hankali game da sukarin jininka don ciwon sukari kawai don mutuwar bugun zuciya a cikin Firayimku? Ma’aikata don tsarin zuciya yana daidaita karfin jini, hana bugun zuciya da bugun jini, suna ba da ƙarfi. Suna haɓaka tasirin insulin akan sel, yana sa sauƙin sarrafa sukari ya fi sauƙi.

Idan kun haɗu da rikice-rikice na ciwon sukari waɗanda ke haifar da ƙuntatawa mai yawa akan ilimin ilimin jiki, to, aƙalla tafiya da ƙari. Hakanan saiti na motsa jiki tare da dumbbells mai haske ga masu fama da cutar siga tare da rikitarwa shima ya dace. Mafi yawan mutanen da ke fama da nau'in 1 ko nau'in ciwon sukari 2 suna iya yin "aikin" mai mahimmanci don tsarin jijiyoyin jini da muka lissafa a sama. Mafi araha daga gare su shine jogging na walwala na shakatawa, a wuri na biyu shine iyo a cikin ruwa. Labarin ya gabatar da hanya game da yadda ake koyon nishaɗi da wasan iyo. Idan ka kware dashi, to zaka so yin motsa jiki akai-akai. Kuna horarwa sau da yawa a sati don "narcotic" jin daɗin maganin endorphins, kuma inganta lafiyarku zai zama sakamako mai amfani.

Mafi kyau duka girma na azuzuwan da lodi

Aerobic motsa jiki zai sami sakamako mai amfani idan lokacinta ya kasance aƙalla minti 20-25. Ba lallai ba ne a matso duk ruwan dayan a cikin mintuna 20. Kuna buƙatar ƙirƙirar irin wannan hadaddun yanayi wanda jikin ku ya shiga yanayin ceton makamashi saboda mai mai ƙyalli. Wannan yana nufin cewa zuciyar zuciyar ku yayin motsa jiki bai wuce abin da ake kira yankin manufa ba. Za'a iya ƙididdige iyakokin wannan zangon manufa ta amfani da dabarar: shekarun ku ya kamata a rage ƙimar ku daga 220, ku ninka adadin sakamakon da 0.6 (ƙananan iyaka), sannan bayan hakan ta 0.8 (iyaka na sama). Misali, idan shekarunka 35 suka cika, yawan zuciya a gareka zai zama adadin zuciyar ne a cikin 111-148 doke / min (220-35 = 185, 185x0.6 = 111- kasan iyaka, 185x0.8 = 148 - babba na sama). Yana cikin irin wannan tsari na aikin gangar jikin ku cewa motsa jiki aerobic zai sami sakamako mai amfani.

Abin da tsokoki ke aiki

Gudun yana ƙarfafa ba kawai kafafu da gindi ba. Abubuwan tsokoki na jiki, gami da latsawa, suma an haɗa su a cikin aikin. Amma bari mu fara da kafafu.

Lokacin gudana, quadriceps (gaban cinya na gaba), tsokoki na cinya daga baya, tsokoki na gaban da na baya (ƙafar baya), da kuma maraƙi suna aiki. Duk tsokoki na gluteal suna da hankali: babba, babba da ƙarami, tsoka na iliopsoas wanda ke da alhakin aikin motsa jiki na hip.

Bugu da ƙari, gudana yana ƙarfafa tsokoki na babba da ƙananan latsa, kazalika da tsokoki na intercostal waɗanda ke da alhakin jikin mai ƙarfi. Ayyukan hannayen hannu yayin gudana suna samar da karamin kaya akan biceps, triceps da latissimus dorsi.

Tabbas, Gudun bazai taimake ku haɓaka tsokoki na sassauƙa ba (hannaye da kafafu), amma ya isa ya sanya su cikin kyakkyawan tsari.

Gudun daidai ne a gare ku idan:

• kana son yin famfo da jijiyoyin jini da tsarin numfashi, ƙarfafa (amma ba kwaɗa) tsokoki ba, ƙara ƙarfin hali,
• kana son rasa nauyi kuma a hankali kusanci zaɓin ɗaukar kaya (haɓaka mai sauri zai iya rage haɓaka metabolism),
• Kuna neman mafi kyawun nau'in nauyin kadar - ba tare da kayan motsa jiki ba, wuraren waha da mashin motsa jiki.

Gudun bai dace da kai ba idan:

• kuna da ƙarin karin fam da matsaloli tare da haɗin gwiwa na ƙafafu. Lokacin gudana, babban kaya yana zuwa gidajen abinci na kafafu, kuma a haɗuwa da nauyin kiba da tsokoki marasa tsari da jijiyoyin hannu, zaman gudana yana da rauni tare da raunin da ya faru,
• kun ƙi gudu tun daga ƙuruciya. Yawancin mutane suna tunawa ta hanyar koyon ilimin motsa jiki, kuma waɗannan abubuwan tunawa ba koyaushe suke da daɗi ba. Wataƙila motsa jiki mai santsi tare da kiɗan da kuka fi so zai canza ra'ayin ku game da gudu, amma idan duk abin da ke cikin ku na yin zanga-zangar adawa da tsere, ba kwa buƙatar tilasta kanku - zaɓi wasu nau'in abubuwan lodi.

Hawan keke

Gudun a hankali a hankali yana buƙatar ƙoƙari fiye da hawan keke, don haka hawan keke babban fara ne ga mutanen da ke da rauni ta jiki ko kuma suna da kiba.

Abun hawa masu kayatarwa akan madaidaicin keke ba zai tura ku daga motsa jiki ba, kuma hauhawar hankali a saurin (nesa, saurin, dagawa) zai taimaka muku haɓaka ƙarfin hali da daidaita lambobinku da sauri.

Sabanin Gudun, babu motsin girgiza a ƙafafu yayin da ake hawan keke. Wannan wani ƙari ne ga mutanen da ba su saba da ɗaukar nauyi ba. Kari akan haka, ana nuna hawan keke zuwa gudun kilomita 15 a cikin awa daya ga mutanen da ke da jijiyoyin jini na varicose.

Gwada hawan keke idan:

• kuna so ku fara da ƙananan kaya,
• yayin horo, kuna son lura da yanayin canji (ee, yana sauyawa yayin gudu, amma yafi sannu a hankali),
• kuna fama da jijiyoyin varicose,
• Kuna son haɓaka daidaituwa da ma'anar daidaitawa.

Yin keke bai dace da kai ba idan:

• kana so ka rasa nauyi cikin sauri (idan ka shirya hawa a kan daidaiton matakan kan layin kwalliya, yawan kuzarin da adadin kuzari zai kasance kaɗan),
• kana son horarwa a duk shekara (don hunturu dole ne ka je dakin motsa jiki ka horar da keke).
• ba ku son zama a yayin motsa jiki ba.

Yin iyo shine ainihin motsa jiki don mutane masu kiba ko gidajen abinci masu matsala. Yiwuwar samun rauni yayin yin iyo ba kusan sifili ba ne, kuma nauyin akan gidajen abinci yana da ƙaranci. A lokaci guda, yin iyo yana karfafa ba kawai tsokoki na kafafu ba, kamar yadda ya ke da keke, amma har da hannu, kafaɗa, baya da kuma abs.

Sakamakon motsi a cikin jirage daban-daban, yin iyo yana ƙarfafa gidajen abinci da jijiyoyi, yana haɓaka daidaituwa da haɓaka juriya.

Duk wani nauyin cardio yana da tasiri mai kyau akan tsarin numfashi, amma tabbas yin iyo yafi fice da sauran wasanni. Yayinda yake iyo tare da rarrafe ko nono, shaye-shaye ba a za'ayi shi cikin iska ba, amma cikin ruwa - yanayin yanki, wanda ke buƙatar ƙarin ƙoƙari, kuma bayan shayarwa, mai yin iyo yana riƙe numfashinsa na wani lokaci. Saboda wannan horon, karfin huhu yana ƙaruwa, numfashi ya zama cikakke da zurfi, jiki yana cikin aiki tare da oxygen.

Bugu da ƙari, yin iyo yana da kyau ga mutanen da suke da matsalolin kashin baya. A cikin ruwa, an cire saukar da kashin baya, matsa lamba akan diski na intervertebral yana sauƙaƙa, ana sauke tsokoki na baya da latsa.

Yin iyo bai dace da kai ba idan:

• ba ku ji daɗi ba a cikin ruwa
• tuka zuwa wurin shakatawa da nisa da rashin jin daɗi. Har yanzu akwai karin gyms fiye da wuraren waha. Bugu da ƙari, wuraren waha suna da takamaiman lokacin zaman, wanda bazai dace da jadawalin ku ba.

Wannan babban zaɓi ne ga mutumin da yake ƙyamar yin wasan zuciya a zuciya shi kaɗai. Darasi na rukuni zuwa kiɗan, motsawa da yawa, ɗaukar nauyi akan ƙungiyoyi tsokoki daban-daban kuma a lokaci guda duk fa'idodin horo na zuciya.

Aerobics ya haɗa da tafiya mai tsayi, tsalle, motsa jiki don shimfiɗa da aiki da tsokoki daban-daban a ƙasa. Aaukar sararin samaniya na iya haɗawa da wasu halaye na nau'ikan kiɗa iri-iri - latin, mamba, hip-hop, zumba (wannan kawai cakuda abubuwan motsa jiki ne da rawa) da sauransu da yawa, a lokacin kocin.

Wani sanannen wurin motsa jiki shine motsa jiki. A wannan yanayin, ana yin motsa jiki a kan elevations - steppes. Ainihin, aiki ne na motsawa da hawa kan mataki, tare da jingina jiki da motsawar hannaye.

Kenny Holston / Flickr.com

Bai kamata ku yi aerobics ba:

• kuna da nau'in jijiyoyin varicose, hadin gwiwa ko matsalolin kashin baya,
• kana so ka ƙara haɓaka kaya a hankali, yana mai da hankali da yadda kake ji.

Kusan kowace cibiyar motsa jiki tana da jaka na huda kuma ana gudanar da horo kan dambe ko wasan dambe. Wannan wasanni ba kawai zai samar da wadatar zuciya ba, har ma zai taimaka wajen samun kwarewar kare kai, bunkasa daidaituwa da saurin dauki.

Idan kun ji tsoron sakamakon sakamakon kamuwa da rauni, to, zaku iya yin shi kawai a gaban lu'u lu'u, aikata ayyukan busa da jijiyoyin wuya. A wannan yanayin, zaku karɓi nauyin Cardio wanda ya cancanta kuma kuyi aiki da kayan, amma kwarewar kare kai zai zama mai rauni sosai kuma ba a tsammanin zai kasance da amfani a gare ku a cikin ainihin yanayin.

Sparring zai taimake ka ka sharan abin da ya faru da madaidaiciyar dabara da sauri. Kuna iya jin sau ɗari daga mai horarwa cewa kuna buƙatar ɗaukar hannayenku sama, kuma har yanzu ku runtse su, amma idan kun rasa yajin aiki sau ɗaya saboda ƙwanƙolin makamanku, ba kwa buƙatar sake maimaita shi a karo na biyu.

Mai Tsoro

Idan kana son gudu, amma ba sa son horar da waje a cikin mummunan yanayi, kai tsaye za ka hau kan motar. Gudun kan titi yana ba da fifikon nauyi a kan tsokoki na kafafu, amma motsa jiki akan waƙar sun fi kwanciyar hankali kuma baya buƙatar ƙarin kayan wasan motsa jiki a cikin lokacin hunturu-da lokacin hunturu.

A motar motsa jiki, zaku ƙona yawancin adadin kuzari fiye da keke mai motsa jiki, injin din jirgi da injin jirgi. Idan ka kwatanta waƙar da mai koyar da tsubbu, babu yarjejeniya a kan wannene zai taimaka wajen ƙona adadin kuzari. Alkalumman sun yi daidai.

A kan motar motsa jiki, zaku iya ƙirƙirar aikin motsa jiki ko zaɓi waɗanda riga akan kwamfutar, ƙara kusatarwa da saurin saiti, saita saiti na tazara tare da tsananin ƙarfi, ko tafiya kawai idan kunyi latti don gudu.

Ribobi:

• mafi nauyin halitta na mutum
• kashe kuzari mai sauri
• da ikon zabi wani shiri da kirkirar motsa jiki.

Yarda:

• rawar jiki a ƙafafu da gwiwoyi,
• wasu mutane suna jin tsoron "gudu" daga waƙar, don haka suna riƙe riƙe hannun yayin da suke gudana, suna yin darussan ba daidai ba.

Yi motsa keke

Wannan shine mafi kyawun tsari mai laushi da amintacciyar zuciya a cikin dakin motsa jiki, saboda haka ana bada shawara don sauyawa daga raunin raunin da ya faru. Idan aka kwatanta da gudu a kan waƙa, lokacin motsa jiki a kan keɓaɓɓun bike, nauyin akan gidajen abinci ba su da yawa.

Koyaya, ƙananan jikin ne kawai ke aiki akan keɓaɓɓiyar motsa jiki, kuma hannaye, kafadu da jiki ba su da nauyin da ba shi da mahimmanci wanda ya fado musu yayin gudu, ba a ma maganar irin waɗannan abubuwan kwaikwayo kamar su elliptical da rowing.

Ribobi:

Yarda:

• karancin kalori
• karancin kaya a kafada, makamai da jiki.

Mai koyar da Ilmi

Trainwararren masani zaiyi kira ga waɗanda ba sa son gudu, amma suna son ƙona adadin kuzari da yawa. Wannan simulator, kamar, yana kwaikwayar hawa hawa ko tsallake: ƙafa yana farawa daga mataki, daga nan ya bi tafin ƙashin gwiwar ya dawo fagen sama. Hannu ma ya shiga ciki. Kuna iya matsar da manyan hannuwan hannu, rage kaya a kafafu da kuma kara yawan tashin hankali na tsokoki na jikin da hannu.

Sabanin Gudun, motsa jiki akan mai koyar da elliptical baya ɗaukar nauyin gidajen ƙafa, tunda babu nauyin girgiza. A lokaci guda, yawan adadin kuzari a yayin motsa jiki a kan gwiwar hannu na iya zama ya fi yadda ake gudu da sauri.

Ta hanyar daidaita matsayin jikin mutum, zaku iya fitar da takamaiman gungun tsoka. Misali, idan kanaso kayi nauyin quadriceps da kashin marayu, kana bukatar ka dunkule jikin gaba, rike da kananan hannayen mai siminti, kuma idan kana buqatar bututu, kana bukatar ka juya baya ka zubda kamar kana zaune akan kujera.

Wasu masu horar da kwalliya suna iya aiki a cikin yanayin stepper, lokacin da kafafu ba su bi hanyar gwiwar, kuma motsi yana kama da hawa bene.

Ribobi:

• m kaya a kan gidajen abinci,
• babban adadin kuzari
• da ikon yin tsotsewar tsokoki na kafafu, baya, kafadu da makamai,
• da ikon tsara nauyin a kan wasu rukunin tsoka.

Yarda:

• da farko ya fi dacewa yin tafiya akan shi, kuna buƙatar daidaitawa.

Wannan na'urar kwaikwayo tana kwaikwayon hawa hawa - na halitta ne mai sauƙin kai kuma yawancin lokuta ana samun shi cikin nauyin rayuwar yau da kullun.

Akwai nau'ikan nau'ikan mata da yawa:

1. Tsarin na'urar kwaikwayo ta gargajiya ba tare da handrails ko zaɓi tare da nau'ikan hannu biyu da nuni ba.
2. Daidaita matakala tare da masu shimfidawa, wanda kuka juya daga wannan gefe zuwa wancan. A kan wannan na'urar kwaikwayo, ƙafafu biyu da hannu suna shiga cikin motsi.
3. Rotary stepper tare da jujjuya juyawa, wanda a ciki zaku juya jikin gaba daya daga gefe zuwa gefe yayin tafiya.

Muscleungiyoyin tsoka daban-daban ana yin sufuri dangane da na'urar kwaikwayo. Cikakken matattakafi da gaske yana ɗaukar tsokoki na ƙafafu: 'yan maruƙa, kwatangwalo da gindi. The na'urar kwaikwayo tare da expanders bugu da providesari yana samar da matsin lamba akan makamai da latsa, kuma yana haɓaka ma'anar daidaituwa. Baya ga kafafu, matattarar mai juyayi yana amfani da tsokoki na baya, kirji da kafadu.

Ko da a kan mafi sauki stepper, zaku iya daidaita nauyin akan wasu rukunin tsoka ta hanyar canza matsayin jiki kawai. Idan ka kiyaye da baya, madaidaicin kaya yana komawa gaban cinya, idan ka jingina gaba, zuwa bayan cinya da kafa.

Stepper ba shine ingantaccen injin motsa jiki don ƙona adadin kuzari ba, musamman idan kawai kuna fara motsa jiki. Domin bugun bugun ya zauna a yankin da ke cikin iska, dole ne a kula da matsewar ɗagawa mai ƙarfi, kuma tsokoki ba su shirya don irin wannan nauyin ba.

Sabili da haka, kafin fara horarwa a kan stepper, ana bada shawara don Master wasu injunan motsa jiki - elliptical, bike motsa jiki, treadmill (ma'ana tafiya mai kyau, ba gudu).

Ribobi:

• Saukar nauyi a gwiwa
• compactness na na'urar kwaikwayo, ana iya sanya shi a gida,
• Kuna iya daidaita nauyin a kan wasu rukunin tsoka, canza dabara.

Yarda:

• kaya mai nauyi a kan haɗin gwiwa na hip
• kana buƙatar kula da ƙarfi sosai har sai bugun zuciyar ya zauna a cikin yankin.

Injin haya

Kamar yadda sunan ya nuna, wannan mai sa simintin siminti yana yin jirgi. Kuna hutar da ƙafafunku akan dandalin na'urar kwaikwayo (gyara ƙafafun tare da kayan gyaran kafa) kuma ku fahimci abin rikewa. A wannan matsayi, gidaje ya dan karkata gaba kadan, kuma tuni 'yan jaridar suka shiga cikin rudani.

Bayan haka, kuna juyawa daga kan dandamali, komawa baya kan kujerar motsi kuma cire hannun zuwa ciki. A lokacin turawa, tsokoki na kwatangwalo da gindi suna tsayawa (idan ba ku tsayar da ƙafafunku ba sosai, nauyin yana komawa zuwa ƙananan baya, wanda zai iya haifar da rauni), kuma lokacin da kuka ja hannun zuwa ciki, tsokoki na baya da biceps suna haɗuwa a cikin aikin.

A ƙarshen bugun, lokacin da kuka dawo wurin farawa, tsokoki na ɓarke, kwatangwalo da gindi suna aiki, kuma yayin da makaman suka ci gaba, suna bin abin riƙewa, ana iya tarar da abin ji.

Ya danganta da matsayin jikin mutum, injin din din din yana ba ka damar karfafa kungiyoyin tsoka daban-daban. Misali, madaidaiciyar riko a kan abin rikewa yana samar da manyan lodi akan tsokoki na baya da kuma abubuwan da suka rage, da kuma juye juye akan biceps, pectoral muscle da kafadu.

Ribobi:

• Da farko dai, tsokoki na baya da kafadu suna karfafa,
• Kuna iya daidaita nauyin akan tsokoki daban-daban dangane da matsayin jikin.

Yarda:

• tare da fasaha mara kyau, zaku iya tsage baya ko lalata lalata gwiwoyinku.

Ba shi yiwuwa a ambaci wannan kayan wasanni, ko da yake baku kira shi mai na'urar kwaikwayo ba. Akwai nau'ikan nau'ikan nau'ikan tsalle-tsalle: tare da canji na kafafu, zagaye na igiya biyu, tsalle daga gefe zuwa gefe, a kan kafa ɗaya da sauransu.

Igiya mai tsalle tana da tasiri sosai game da adadin kuzari, amma kuna buƙatar tsalle ba minti 5-10 ba, amma ƙasa da rabin sa'a.

Idan kun yi tsalle na ƙarshe a kan igiyar tsallake-tsallake a makaranta a cikin ilimin ilimin motsa jiki, wataƙila, rabin sa'a na tsalle-tsalle ba zai yi maka rikodin da bai dace ba.

Koda mafi tsalle-tsalle biyu na kafafu suna buƙatar aiwatarwa. Misali, sabon shiga ya yi tsayi da yawa, yayin da yake gungurawa igiyar da kake buƙatar tsage bene bai wuce santimita uku ba. Yi tsayi tsalle tsaka mai wahala, saboda mutum ya gaji cikin minti daya ba zai iya ci gaba ba.

Yayin igiya mai tsalle, babban nauyin yana sauka akan tsokokin maraƙin, tsokoki na kwatangwalo da gindiyoyin suna jin kadan. Hakanan wadanda ke cikin tsalle-tsalle sune tsokoki na jikin mutum - kasusuwa da tsokoki na ciki, latissimus dorsi, masu aikin ta baya.

Ribobi:

• mai sauki da araha wanda ba ya bukatar zuwa dakin motsa jiki,
• Idan aka kwatanta da gudu, mafi ƙarancin nauyin akan gidajen abinci na kafafu da kashin baya.

Yarda:

• don juya igiya mai tsalle zuwa cikin nauyin jijiyar iska, kuna buƙatar koyon yadda tsalle,
• babban kaya akan tsokoki maraƙi ba kwatankwacin abin da yawanci suke son cimmawa ba.

Don haka, mun bincika manyan nau'ikan nau'ikan abubuwan lodi da cardio masu kwaikwayo. Ina fatan kun samo motsa jiki ku gwada shi nan bada jimawa ba.

Idan kuna amfani da wani nau'in kaya na daban na katin zuciya, gaya mana game da shi a cikin bayanan.

Inda za'a ji bugun jini da yadda ake kirga shi?

A saman jikin mutum akwai yankuna da dama inda za'a iya jin bugun zuciya. Amma zamu sami isasshen don waɗannan dalilai 1-2 irin wannan yankuna. Kasance da jin bugun warin hannu a yankin wuyan hannu a cikin hannunka, ya kamata ka matse shi ga kashi tare da yatsun 2, 3 da 4, yayin da ya kamata ka ji motsin bugun jini. Wata hanyar ji da ƙidaya bugun ka ita ce sanya yatsunka a ƙarshen wuyan, a ƙarƙashin muƙamuƙi, a tsakiyar tsakanin kunnun kunne da hatsa. Anan zaka iya jin motsin bugun bugun koda sauƙaƙe kuma mafi daidaituwa fiye da kan wuyan hannu. Ya kamata ku ƙidaya adadin "ɗamarar" bugun injin na tsawon lokaci wanda zai zama minti ɗaya (don wannan zaka iya amfani da agogon tsayawa da agogo na yau da na biyu a maɓallin).

Kuma yanzu game da tsananin azuzuwan. Dabarar anan shine yayin horo, dole ne ka kiyaye zuciyar ka a cikin yankin da kake so, kar ka wuce iyakarta da ta iyaka.

Babban kayan da ke motsa jiki a jiki shine cewa zai kasance da fa'ida a duk yankin da aka sa gaba. Dangane da wannan, har ma da bugun zuciya akan layin ƙananan lamuran shine babban abin da ya fi dacewa da ke kusan kusan kowane mutum.

Hanya mafi kyau don bincika idan kun kasance matsananciyar wahala a yayin gudanar da azuzuwan shine “gwajin magana”. Humaira a hankali wasu waƙa da kuka fi so ko karanta waƙoƙin da kuka fi so yayin horo. Muddin kana fuskantar matsaloli dangane da batun karin magana - zai zama ya zamanto mara ma'amala, to ya kamata ka dan rage saurin horonka. Yawan bugun ka da numfashin ka zai yi rauni sosai, wanda a lokacin zai zama mafi kyawu a gare ka.

Ina yafi kyau gudu

Tabbas, zaku iya yin tseren ko'ina, amma mafi yarda da aminci ga waɗannan dalilai zasu zama santsi, har ma saman. Anan ciyawa, bututun kwalta, hanyar katako, nau'ikan suttura na wucin gadi, kayan masarufi da sauransu sun dace .. Kodayake, ya kamata a tuna cewa mafi kyawun ƙasa, ƙarancin kaya zai kasance a ƙafafun ƙafafunku. Gudun cikin gida da yin ayyukan kan titi suna ba jiki daidai irin fa'idodin, sai dai idan tsaftataccen iska ya fi dacewa da yawancin mutane.

Classes a kan "treadmill":

• koyaushe yana baka dama ta gudu akan shimfiɗa, don haka yiwuwar ka yi tuntuɓe a nan ya ragu sosai,
• "Treadmills", azaman kayan aikin fasaha, gaba ɗaya masu kusancin yanayi ne,
• suna ba ku dama don bin bayanan da ke nuna saurinku, nesa da aka rufe ku, ƙimar zuciya, wanda ba shakka, zai taimaka muku wajen tsarawa da daidaita tsarin horo,
• "Treadmills" yana ba ku damar saitawa da daidaita matakan motsi waɗanda suka dace muku: buƙatun nesa, gangarawar ƙasa, saurin,
• irin waɗannan na'urorin fasaha suna ba ku damar horarwa a gida, kun sami 'yanci daga abubuwan da ke faruwa a sararin sama, sauran maƙasudin halaye da yanayin da ba ku ƙyale ku ku gudu kan titi ba.

Gudun waje

• Yana ba ku damar yin aiki kyauta
• Ayyukan motsa jiki ba za su dame kowa ba, saboda za ku bi su kan titi,
• Gudun kan titin zai ba ka damar more iska mai tsabta, wanda da yawa muhimmin abu ne,
• Gudun cikin iska mai kyau yana ba ku kyakkyawar dama don sababbin masaniyar da sadarwa tare da “mutanen da kuke da tunani irin na”.

Don haka, a takaice, zamu iya cewa Gudun wata hanya ce mai sauki wacce take tasiri ta warkarwa da kuma kara karfin yanayin jiki. Darussan Gudun Kiwon lafiya ba sa buƙatar kowane kayan tsada ko ƙwarewar musamman daga gare ku. Ku kanku kun saita girman nauyin, kazalika da lokaci don irin wannan ilimin ta jiki. Gudun yana inganta dukkanin rukunin tsoka kuma yana da tasiri sosai ga dukkanin tsarin jikin mutum, yana taimakawa a cikin yaƙin da kuma rigakafin cututtuka. Yana da wuya kuma baƙon abu ne kawai a farkon azuzuwan, sannan daga baya don ba ku da kuɗi ba za ku iya ƙin irin wannan hanya mai sauƙi kuma mai daɗi ba don riƙe jikinku cikin kyakkyawan tsari!