Mukati
Cardio inowedzera kushanda kwesimba rekudzidziswa, inovandudza kutenderera kweropa mumafuta ane mafuta uye inokurudzira kupisa mafuta, asi pane gakava pamusoro peiyo cardio iri nani - yakaderera-kusimba kana kukwirira-kusimba. Kunyangwe paine mukurumbira wakakura wekudzika-kusimba maekisesaizi pakati pevashandi uye maamateurs, ongororo dzichangoburwa dzakaratidza kuti yakakwira-yakasimba nguva yenguva cardio (HIIT) inopisa akawanda macalorie, asi zvinhu zvekutanga kutanga.
Musiyano uripakati pekukwirira-kwakadzika uye kwakadzika-kusimba cardio
Low-intensity aerobics inoenderera, basa renguva refu umo kurovera kwemoyo kuri 50-65% yeiyo yakanyanya kurova kwemoyo. Mubasa iri, muviri unoshandisa mafuta sosi sosi yayo huru yesimba. Nekudaro, iyo yekudzikira kune yakadzika-kusimba kudzidziswa ndeyekuti painopera, mafuta oxidation zvakare anopera, nekuti yakaderera-kusimba aerobics haidi simba kuti riwanezve.
Yakakwira-kusimba cardio inoramba ichienderera pfupi-yenguva basa mune iyo moyo yekuroja iri pakati pe 70-85% yeiyo yakanyanya kurova kwemoyo. Mukushanda kwakadaro, muviri unoshandisa simba kubva mumhasuru, asi unopisa macalorie mushure, sekunge uchidzidziswa simba.
Chii chinonyanya kushanda pakupisa mafuta
Kekutanga, kushanda kweyepasi-kusimba uye yakasimba-yakasimba cardio yakaferefetwa muna 1994. Masayendisiti akapatsanura nyaya idzi mumapoka maviri, uye mushure memasvondo gumi nemashanu vakaongorora zvawanikwa. Zvakazoitika kuti vatori vechikamu muboka reHIIT vakapisa mafuta zvakapetwa katanhatu kupfuura vatori vechikamu mune yakaderera-kusimba cardio. Kumwe kutsvagurudza kwakaratidza kuti vadzidzi veHIIT vane kurasikirwa kwakanyanya kwemafuta, kunyangwe kana nguva yekushanda kwavo ipfupi.
Masayendisiti akagumisa kuti yakasimba-yakasimba cardio inovandudza metabolism uye mafuta oxidation. Kushandisa simba kwakanyanya panguva pfupi yeHIIT Workout inobatsira kuchengetedza mafuta macalorie anonyanya kushanda panguva yekuzorora. Izvi hazviitike nebasa rakadzikira.
Nekudaro, izvi hazvishande kune newbies. Ongororo ichangoburwa yeACE, yakatsigirwa nevatsvagiri paUniversity yeWisconsin, yakaona kuti nzira dzekudzidzisa mbiri dzinoshanda nenzira imwechete kune vanotanga. Izvi zvinoreva kuti pakutanga kwekurovedza muviri kwako, zvakanakisa kuti uwane zvakanyanya kubva kuchinyakare kurovedza muviri, uye sezvaunowedzera mukugwinya, wedzera kusimba kuburikidza nenguva.
Maitiro ekudzidzisa kukwirira kwakasimba
Yakakwira-yakasimba nguva yekudzidzira inosanganisira kuchinjanisa pakati pfupi, yakaoma nguva dzekushanda pamwe nekuenzanisira kudzidzira. Chidzidzo chinogona kutaridzika seichi:
Maminitsi mashanu kudziya-kumusoro - 5% yeiyo max. Mamhanyiro emoyo
3-5 zvikamu:
- Masekondi makumi matatu - 30-70% yemakumi. Mamhanyiro emoyo
- Masekondi makumi matatu - 60-45% yemakumi. Mamhanyiro emoyo
Maminitsi mashanu kutonhora pasi - 5% yeiyo max. Mamhanyiro emoyo
Mune ino modhi, iwe unogona kudzidzisa pane chero cardio michina.
Kana iwe uchidzidzira kumba uine huremu hwako, saka kune HITIT shandisa mamwe maitiro akaomesesa akafanana nemaburu, mapundu, mapush-ups, kusvetuka, kumhanya, neakareruka - anomhanya munzvimbo, achizungunusa maoko nemakumbo. Jillian Michaels anoshandisa chirevo ichi mukudzidziswa kwake, ndosaka makosi ake evhidhiyo akakurumbira uye achibudirira.
Iyo yekudzikira kune HIIT ndeyekuti haisi yemunhu wese. Kana iwe uine matambudziko nemoyo kana neropa, saka usati watanga makirasi, ive shuwa yekubvunza chiremba wako.
Kunyangwe paine mukurumbira wakakura wekudzika-kusimba maekisesaizi, kudzidziswa kwepamusoro-soro kunoratidzwa kuve kunoshanda pakupisa mafuta, asi nzira iyi inokodzera vanhu vakarovedzwa uye vane hutano. Vatangi vachakohwa iwo mabhenefiti akafanana kubva kuchinyakare cardio Vanhu vane chirwere chemwoyo vanofanira kutarisa kuwedzera aerobic kutsungirira, kuvandudza moyo mashandiro, uye kupinda mune yekudzidzira regimen zvinyoro, izvo zvakare zvinotendera yakaderera-kusimba cardio.