Chinhu chinokosha purogiramu iyi ndechokudzora kupisa kwako panguva yemisangano yakasiyana-siyana. Dzidzisa mwoyo wako uye usingazivi kuti zvinorwadza kakawanda sei - zvakafanana nekuita uremu hwekudzidziswa, kusaziva nemutoro upi unoshanda uye kuti ndezvipi zvakadzokorora zvaunoita. Nzira yekuita sei chirongwa chema cardio fitness uye chii chinodiwa nokuda kweizvi?
Tichajekesa kuti nei, nokuda kwechirongwa ichi, chinosanganisira kudzidziswa kwemazuva uye kudzidzira muimba uye mumugwagwa, kukura kutsungirira, mwoyo wako ucharova zvakaoma, uye iwe uchapisa makori akawanda mumavhiki masere anotevera. Mutoro paunenge uchidzidziswa mumugwagwa wakakura kudarika muimba, nokuti uri kutengesa zvakasiyana-siyana, iwe unofanirwa kukurira kushorwa kwemhepo, uchifamba munzvimbo dzakaoma. Asi makirasi muhholo anokosha zvakaenzana, nokuti ipapo iwe unogona kudzora mararamiro ekudzidziswa. Zviri nani kuti makirasi muimba uye mumugwagwa ndeyemhando imwe chete. Kana iwe uri kutasva bhasikoro, muimba, ita izvi pabhazikoro rekushandisa. Uye kana uri munzira yemugwagwa iwe uchifamba, muimba ugoisa zvakanyanya ku treadmill.
Iwe une marudzi maviri ekudzidzira: kutsungirira uye nguva. Nokukudziridza kutsungirira, uchakwanisa kushandisa nguva yakareba chero chiito chekuita. Uye nguva yekudzidziswa, panguva iyo dzimwe nguva dzepakati uye dzakakwirira, kusimbisa moyo uye kukubvumira kupisa yakawanda yemakori. Mukati, maitiro aya achakubatsira kuwana chimiro chakanaka mumuviri. Tinovonga purogiramu yedu yakakosha, yakagadzirirwa kwemavhiki masere, iwe uchakudziridza uye simba, uye kushanduka, uye kutsungirira. Zvose izvi zvichakupa mukana wekushanda nguva yechando!
Purogiramu
Sarudza uwandu hwako hwekugadzirira. Wanga uri kuita cardio workouts kwemwedzi inopfuura 3. Vhiki dzekutanga 2-4, itai chiito chekutsungirira, zvino inosanganisira muchikoro chekudzidzisa nguva. Avhareji. Wanga uri kuita cardio workouts kanenge katatu pavhiki kwemwedzi mitatu. Nguva dzose tangai kudzidzisa nemaminitsi mashanu ekudziya-uye nekudzika kwakasimba. Ita zvakafanana pamagumo ekugadzirisa muviri kuitira kuti mwoyo udzike. Kupisa kwako kunofanirwa kuve kuripo nguva dzose mubasa rose. Semuenzaniso, pane bhasikoro, garai makamhanyiro ayo mwoyo yemafanana akafanana neanotasva bhasikoro mumugwagwa. Kana uine yekutanga kana yepakati yekugadzirira, vhiki mbiri imwe neimwe unogona kuwedzera kuwedzerwa kana nguva yekudzidzira basa ne5%. Zvisinei, musawedzera zvose.
MCHP - iyo yakawanda yekupisa chirwere. Kuti uverenge PPP yako, bvisa makore ako kubva kune makumi maviri nemakumi maviri. Uye kuti uone kushanda kwenguva yakawanda kwemaitiro ekuita maitiro, kuwedzera chiyero nehuwandu hwemutoro unoratidzwa nehuwandu hwekugadzirira. Somuenzaniso, kana uine makore makumi matatu uye uine mavambo ekugadzirira, wande 190 (220-30) ne 60% uye uwane 114 - iyi ndiyo inoshandiswa pakushanda. Nokudaro, kupisa kwako kwemaminitsi makumi matatu ekupedza muviri kunofanira kuva 114 kurova paminiti. Kuti uone huwandu hwako hwemazuva panguva yekudzidzira, kuverenga nhamba yemwoyo inorova mumasekondi gumi uye kuwedzera ne 6. Somuenzaniso, kana ukaverenga zviputi gumi neminomwe paminiti, mwoyo wako wekushaya makumi mapfumbamwe makumi mana neminomwe paminiti. Saka, hausi kushanda nesimba.
Pakudana kwemoyo
Kuti udzidzise zvakanakisisa zvigumisiro, unofanirwa kuongorora kutora kwako mukati memusangano wose. "Sei?" Unobvunza. Nokuti chiyero chemwoyo chinowirirana zvakananga nekuwedzera, uye naizvozvo, kubudirira kwekudzidziswa. Zvinyorwa zvishoma, uchiziva kupora kwako panguva dzekirasi, unogona kutaura zvinoitika kumuviri wako. Somuenzaniso, zvinoratidzika kwauri kuti paunomhanya pamhanho ye15 km / h iwe unopisa mafuta, asi hutachiona huchareva kuti uri kushingaira kusimbisa masumbu. Zvakakosha kuziva kuti pa 60-70% ye MCP tinonyatsopisa mafuta, uye pa70-80% inosimudzira kusimbisa nekukura kwemisumbu. Iyo inopisa mamita ichatibatsira kuti tibve nekukurumidza kuenzanisa kupisa. Mazuva ano maitiro emagetsi evanhu vemazuva ano haasi kungotarisa kushaya kwemwoyo, asiwo ane humwe humwe hunobatsira hunoti: chiratidzo chinonzwika chinokonzera kana kusuruvara kusingaenzaniswi nemagetsi, pamwe neawa, chiratidzo chechiverengero uye stopwatch. Anenge mapuranga ose akakodzera kumarudzi ose emabasa, kusanganisira scuba diving, sezvo zvese zvisina mvura.
The best models
1. Polar Tempo - inoyevedza mwoyo yepamusoro yevanotanga. I Daily Quota feature icharatidza kana waita maminitsi makumi matatu emitambo yakatarwa nhasi (kushandisa nguva inoratidza nguva yekushanda zuva nezuva). Mutengo uri $ 95.
2. Polar Coach, uyo ane basa rinokosha reSvondo, anogona kubatsira vatevedzeri vekudzidzisa kwemazuva, nekuda kwaungagona kuwana nguva yakawanda yawakashandisa mu "nzvimbo yepamusoro" (pakupera kwekudzidziswa nguva yayo inoratidzwa). Mutengo i $ 242.
3. Polar Potrainer XT yakakodzera vose vanotanga uye vatsigiri vemitambo. Anotarisa kutora kwako nekukurumidza munguva dzekirasi. Iyi mienzaniso ichakumbira kune avo vanoenda kumhanyi kwete mangwanani, asi manheru, nokuti gadziriro yemwoyo chekuyeresa inotarisa inosviba murima. Mutengo uri $ 217.
4. Polar m21 inogadzirisa zvakananga kudiwa kwemaitiro, pamwe chete nenhamba yekoriji inopedzwa. Chimwe chinhu chinonakidza Kuyeuchidza Chiyeuchidzo mushure memazuva matatu ekuderera kuchakuyeuchidza nezvekudzidzira nemutinzwi wezwi. Mutengo uri $ 178.
5. Polar m51 inokuisa mufora yakaoma. Ichakuratidza huwandu hwemwoyo hwekuda kwako, uko kudzidziswa hakuzovi nekunzwisisa. Mukuwedzera, nguva dzose mukati memakirasi, anoongorora huwandu hwekudzidzisa kwako (achishandisa chikamu chakakura chekuongorora hutano hwehutano). Mutengo uri $ 199.