Cardio inononoka nemwoyo, inoreva moyo. Kuita muviri kwepfungwa muviri unoita kuti mwoyo wako uwedzere uye unoita kuti uwedzere kwenguva yakati. Rimwe zita rayo nderokuvhima kwemaitiro . Mhando dzekuita muviri dzinobatanidza nekushanda kwemwoyo ndezvimwe zvinhu zvakadai sekukwira, kufamba nekukurumidza, nekushambira uko kusina kupera muitiro.
Kudzidzira kunosimbisa kutambanudza uye simba, kufanana nePirates , kazhinji hazvifungidzirwi kuti inonzi cardio yo muviri , kunyange zvazvo Pilates inogona kuitwa mumotokari , uye inogona kunge yakabatanidzwa ne cardio workouts kuti iite zvakanaka.
Zvakanakira Cardio Workouts
Pane huwandu hwemashoko ehutano hunobatanidza nekuita cardio exercise . Heano zvimwe zvikonzero zvepamusoro zvinosanganisira cardio mubasa rako rokuita basa :
- Inosimbisa mwoyo
- Inosimbisa mapapu uye inowedzera simba remapapu
- Inokurudzira metabolism, inopisa marori , uye inobatsira kuti uremerwe uremu
- Inobatsira kuderedza kushushikana
- Inowedzera simba
- Inokurudzira kurara kwakanaka
Iye zvino zvaunonyatsoziva nezvekubatsira kwekurovedza muviri, ungangodaro unofungidzira kuti: "Inhamba ye mwoyo wangu inofanira kunge yakareba sei uye ndinoramba ndichiiisa ipapo?" Tichatarisa mibvunzo iyoyo uye tione kuti tingagadzira sei chinangwa chemwoyo pane peji rinotevera. Asi tisati tapinda mune chimwe chinhu chakanyanyisa, pane mutemo wakanaka wechigunzva kuziva kana uri kuita cardio maitiro ezvokuvhiya: Unofanira kukwanisa kutaura.
Kana iwe uinewo mhepo kuti utaure zvakanyatsonaka, moyo wako wepamusoro unogona kunge wakakwirira uye unoda kunonoka.
Mwoyo Wangu Unofanira Kukosha Sei?
Kuti uwane zvakanyanya kubva pamusangano we cardio, iwe unotanga kuda kuziva kuti chii chaunotarisa mwoyo wako (kubata paminiti). Kuti uite izvozvo, bvisa makore ako kubva pa226 kuvakadzi kana 220 kune varume.
Iye zvino, iwe hausi kuda kushanda pahupamhi hwemwoyo wako. Iwe unoda kushanda mukati mako chinotarisa chinangwa chemaoyo , iyo iyo American Heart Association inoratidza kuti 50% kusvika ku75% yepamusoro yepamwoyo yevanhu vane utano hwakanaka. Iwe unenge uchiverenga zvakawanda kusvika ku50% kana iwe uri kungoita kumira uye zvimwe kusvika ku75% kana iwe uri mukurumbira .
Heano muenzaniso kuverenga kwemukadzi wemakore makumi mana anongotanga kuitika mumagariro e cardio.
226 - 40 (zera rake) = 180 murefu we mwoyo (kubata paminiti)
180 x .50 = 90 mwoyo inorova paminiti sekutsvaga kwomwoyo
Ita kuti zvive nyore iwe pachako paunenge uchishanda kunze, nokufungidzira kuti nhamba yekubata iwe unoda mumaminitsi gumi chete ichave iwe chinangwa chemoyo wako chinotanhurwa ne 6. Muenzaniso yedu yechirwere, 90 yakaparadzaniswa na6 ndeye 15. Achada nhamba gumi nemashanu inobata mumaminitsi gumi kuti ive paanotarirwa nemoyo.
Iwe unogonawo kuwana dzakawanda zvinotaridzika mwoyo yevheji yekutengesa paIndaneti.
Verengai Mwoyo Wenyu Unotema Pasi Pfupi
Kuti uone kuti kangani mwoyo wako uri kurova muminiti, isa mimwe miviri kumucheto wekumucheto wejaya rako riri pasi ndokubva wanyura pasi masendimita kana kuti kusvikira iwe uchinzwa kupora kwako kuburikidza neharotidhi yeriti mumutsipa wako. Verenga nhamba yezvirova mumasekonzi gumi uye wozowedzera ne 6 kuti uwane bhositi yako paminiti.
Kushanda kwepfungwa chepamwoyo kunogona kuva chinhu chakakosha zvikuru sezvaunokura iwe cardio workouts. Vanoponesa zvakawanda zvekupisa kuverenga uye nguva yekuverenga.
Ndinofanira Kuchengetedza Mwoyo Wangu Nguva Yakadini?
Inguva yakareba sei mapurogiramu ako ediodio anofanirwa kuve anoenderana nehutano hwako hwehutano uye zvinangwa zvako. IAmerican Heart Association, pamwe chete neAmerican College of Sports Medicine, inokurudzira kuderera kwemaminitsi makumi matatu ekuenzanisa kwemazuva mashanu kwevhiki, kana kuti kwemaminitsi makumi maviri emabasa ekushingaira mazuva matatu pavhiki. Aya ndiwo madiki, asi iwe unenge uchiri kushanda kushanda kusvika kumazinga aya apo unowedzera mafungiro ako aerobic.
Chinhu chinokosha ndechokutanga chirongwa.
* Ndapota cherechedza kuti ndave ndakataurira huwandu hwemashoko ehuwandu uye hunotarirwa nemoyo yemitengo inopiwa kuvanhu vane utano hwakanaka. Kana iwe uri kunyanya kuwandisa kana uine zvimwe zvehutano, taurirana nehutano hwako hwehutano usati watanga chirongwa che cardio.