Iqoqo lokuzivocavoca kwe-cardio kwabaqalayo

Uma ubuza abantu abakude nezemidlalo, futhi empeleni baphila impilo enempilo, kuyini ukuqeqeshwa kwe-cardio, ngakho-ke, njengomthetho, baphendula ngokungacacile, kepha ingqikithi yazo zonke izimpendulo ukuthi lokhu kungukuqeqeshwa ngandlela thile okuhlobene nenhliziyo.

Baqinisile ngokwengxenye - impande yegama "cardio" lihunyushwa lisuselwa kwelesiGrikhi lasendulo elithi "inhliziyo", yingakho ingqikithi yokuziqeqesha uqobo - lokhu kungukuzivocavoca lapho izinga lokushaya kwenhliziyo likhuphuka khona. Ukugcina ithoni yemisipha, umuntu udinga ukuyilayisha njalo.

Ukuzivocavoca umzimba kwenza imisipha yakho iqine futhi umzimba uphile kahle. Inhliziyo nayo iyisicubu, ngakho-ke, ukuze iqinise, kudingeka ukucindezeleka. Imithwalo enjalo ehlose ukuqinisa imisipha yenhliziyo ukusebenzisa i-cardio.

Kulabo abacabanga nje ukufaka impilo emzimbeni, abaqeqeshi bokuqina bayeluleka ngokuqala ngokuzivocavoca umzimba. Izinketho ezinhle zabaqalayo ukuqeqesha inhliziyo nemithambo yegazi, ukunciphisa isisindo nokusula ikhanda lemicabango engemihle egijima, ehamba, ebhukuda.

Izinzuzo zezempilo ze-cardio

Ngaphezu kweqiniso lokuthi ukuqeqeshwa kwe-cardio kuthuthukisa ukusebenza kohlelo lwe-cardiovascular futhi kusiza ukunciphisa umzimba, izinzuzo zabo emzimbeni zimi kanje:

• Ukwehlisa umfutho wegazi namazinga e-cholesterol.
• Ukuqinisa amathambo.
• Ukumelana nokucindezeleka nokudangala.
• Ukulala okungcono.
• Ukukhuthazela okwengeziwe.
• Thuthukisa Ukungavikeleki - Ukuzivocavoca kusebenze amasosha omzimba.
• Ikhwalithi ethuthukisiwe nokuphila isikhathi eside - Ucwaningo lukhombisa ukuthi abantu abazivocavoca njalo baphila isikhathi eside futhi bahlala bekhuthele njengoba beguga.

Imithetho yeCardio yabaqalayo

Ngaphambi kokwethula ukuvivinya umzimba empilweni yakho, udinga ukuxhumana nodokotela wakho. Uzokweluleka ngohlobo lokuvivinya umzimba olulungele abaqalayo, kucatshangelwa iminyaka, izifo ezingalapheki ezingaba khona, isisindo nezinye izinkomba.

Indlela ebalulekile yokuqeqeshwa kwe-cardio isilinganiso senhliziyo (HR). Ekuphumuleni, kumuntu, lesi sikhombisi sisebangeni lama-60-90 beats ngomzuzu, kepha njengoba inhliziyo ishaya ngamandla ngaphansi komthwalo, izinga lokushaya kwenhliziyo nalo liyakhuphuka.

Ngesikhathi samakilasi, oqalayo kudingeka alawule ukushaya kwenhliziyo yakhe futhi afunde ukuthola isilinganiso sokushaya kwenhliziyo yakhe, esikalwa ifomula:

Isilinganiso senhliziyo enkulu = 220 - ubudala

Ukuthatha ukushaya kwenhliziyo njengesisekelo, ochwepheshe bahlukanisa izinhlobo ezintathu zemithwalo ye-cardio:

Kumele uqaphele ukuthi kuyingozi ukuqeqesha kaningi futhi isikhathi eside ukudlula ama-85% wezinga eliphezulu lenhliziyo.

Ukuze ukusebenzisa i-cardio kuphephe futhi kukhiqize, abaqalayo kudingeka balandele imithetho ethile:

• Kuyafaneleka ukuqala amakilasi ngokuzivocavoca okulula okuphansi okuhlala imizuzu engama-20. Kunconywa ukuthi ukwandise ukuzivocavoca okulandelayo ngakunye ngemizuzu embalwa. Okufanelekile, udinga ukuprakthiza imizuzu engama-60.
• Kwabaqalayo ekuqaleni, kunconywa ukuqeqesha ngaphakathi kwama-50-60% wezinga eliphezulu lokushaya kwenhliziyo. Ungaqala ngokuhamba, ukugijima kancane, ukusebenzisa ekhaya ngokuthula.
• Ngesikhathi sokuqeqeshwa, kubalulekile ukugcina ukushaya kwenhliziyo kungaphakathi kwe-60-70% yesilinganiso senhliziyo esiphezulu.
• Amakilasi ayelulekwa ukuthi abanjelwe ngaphandle nasendaweni enomoya omuhle.
• Udinga ukuziqeqesha ngezicathulo nezingubo ezifanele, noma uziqeqesha ekhaya. Ungahambi ungafaké zicathulo, ngaphandle kwalokho ungalimaza izinyawo namaqakala.

Kukangaki wenza ukusebenzisa kwe-cardio?

Imvamisa isho inani lokuzivocavoca ngesonto. Inketho enhle yabaqalayo ukuqeqesha ama-3 ngeviki kungabikho izinsuku ezingaphezu kwezingu-2 phakathi kwabo. Ngokuzayo, imvamisa yokuqeqesha ingakhuphuka iye ezinsukwini ezi-5 ngesonto.

Ungaqeqesha kokubili ekuseni nakusihlwa, ngokuya ngezimpawu zomzimba ngamunye kanye nezinhloso zamakilasi. Isikhathi sakusihlwa silungile kakhulu ukuqala izinqubo ze-metabolic nokushisa kwamafutha. Uma inhloso yoqeqesho ukukhulisa ukukhuthazela, lapho-ke kufanele ukhethe amahora asekuseni.

Lapho nje umuntu esenqume ukuvumela ukuvivinya umzimba empilweni yakhe, sekuyisikhathi sokuthi anakekele umbuso nekhwalithi yokudla. Kufanele udle amahora angama-2-3 ngaphambi kokuqala kwamakilasi noma imizuzu engama-45 ngemuva kwalokho. Ngokwemvelo, kungcono ukukhetha ukudla kwamaprotheni nama-carbohydrate ahamba kancane bese uhlukaniswa unomphela nokudla okungenamsoco okufana namakhukhi, ushokoledi, i-pizza nokunye ukudla okungalethi izinzuzo zezempilo.

Izinhlobo zokuzivocavoca kwe-cardio

Umuntu osanda kuqala ukuzivocavoca umzimba udinga ukuthembela kulezi zindlela ezilandelayo, ezizonquma uhlobo olufanele lokuzivocavoca umzimba:

1. Ingabe lolu hlobo lufanelekile ngenxa yezizathu zempilo?
2. Singakanani isikhathi esihlelelwe ukunikelwa emakilasini.
3. Iyini injongo yokuqeqeshwa (ukunciphisa umzimba, ukukhuthazela okwandayo, ukugcina impilo).
4. Indawo encanyelwayo yokufunda. Othile uthanda ukuzivocavoca emoyeni omusha, kungakhathalekile ukuthi isimo sezulu sinjani, abanye bavuswa ijimu, kanti abanye banelisekile ngokuzivocavoca ekhaya.

Ngezansi kukhona izinhlobo zokuzivocavoca kwe-cardio ezithandwa kakhulu futhi ezifunwayo phakathi kwabaqalayo.

Gijima

Ukugijima kuyindlela efinyeleleka kakhulu futhi ephumelelayo yokuzivocavoca kwenhliziyo. Iqinisa inhliziyo, ikhuthaze ukushiswa kwamafutha ngempumelelo, iqeqesha amaphaphu

Ukugijima ekuseni kuzokukhokhisa ngamandla usuku lonke, futhi kusihlwa kuzokhulula umzimba futhi kusize ukuqeda ukucindezeleka okuqongelelwe emini. Ungagijima womabili ngezikhathi ezifudumele nezibandayo. Ngaphezu kwalokho, ukugijima ebusika kunomthelela omuhle ohlelweni lokuzivikela komzimba.

Ukuze ukugijima kube lusizo futhi kujabulise, oqalayo kufanele alandele le mithetho:

• Khetha izicathulo ezifanele futhi zikhululekile. Amateku, izicathulo zebhasikidi noma izicathulo zethenisi azikulungele ukugijima. Izicathulo zokugijima kufanele zigudle kahle futhi zinciphise ukucindezeleka emajoyintini.
• Enye indlela egijima ku-hard (asphalt) ethambile (inhlabathi, utshani, isihlabathi). Kungcono ukungasebenzisi ukhonkolo nhlobo, lokhu kugcwele ukucindezeleka okungadingekile emadolweni nakuwo wonke uhlelo lwemisipha. Ukumbozwa kahle kwenhlabathi, kubamba kahle, okusho ukuthi ukugijima endaweni enjalo akulimazi.
• Ungagijimi emigwaqweni emikhulu ematasa.
• Fudumala ngaphambi kokugijima. Kungaba ama-squats, ukugxuma, ukuhamba.
• Bheka inqubo yokusebenza. Uma ugijima, umzimba kufanele ume kahle, imilenze kufanele igobeke kancane emadolweni, amahlombe nentamo kufanele kukhululeke, ngenkathi ugijima, isisindo kufanele sisatshalaliswe ngokulinganayo phezu konyawo, futhi akufanele ugijime ngezinsika.
• Bheka ukuphefumula okulungile. Adonse umoya ngamakhala, awukhiphe ngomlomo. Uma ukuphefumula kulahleka, khona-ke kufanele uhambe kahle esinyathelweni bese ululama.
• Khulisa umthwalo ngokushelela.
• Qedela ukugijima kwakho kancane kancane. Akunconyelwa ukushintshela ngokungazelelwe esinyathelweni esizolile, kubalulekile ukunikeza umzimba isikhathi sokwakha kabusha, ngakho-ke, kufanelekile ukuqedela ukugijima ngokugijima kancane noma ngokuhamba ngamandla.

Ngaphandle kwezinzuzo zokugijima, akuyona eyabo bonke abantu. Kufanele uyigweme uma une:

• Ukukhubazeka kwenhliziyo.
• Izinkinga ezihlangene.
• Ukhuluphele ngokweqile.

Ukuhamba

Indlela ephephe kunazo zonke futhi elula yokuqeqeshwa kwe-cardio ukuhamba. Akudingi okokusebenza okukhethekile, okokusebenza, imifaniswano. Kwabaqalayo, izicathulo ezikhululekile kuphela nesifiso zanele. Ukuhamba ngemodi ezolile kuyayekisa, kuqede ingcindezi, ukuhamba ngamandla kuqeqesha imisipha yemilenze, umgogodla, futhi kwandise ukukhuthazela.

Yize ukuhamba kulula, kufanele kulandelwe imithetho ethile:

• Hamba emapaki, ezigcawini, kuma-boulevards, ungahambi emigwaqweni, eduze kwamabhizinisi akhipha iphunga elibi (izinkukhu amapulazi, amafektri).
• Gcina umhlane wakho uqonde. Lapho umuntu e-slouch, zonke izitho zangaphakathi zithatha isikhundla esingalungile, izingqinamba zomgogodla - izinzuzo zokuhamba okunjalo zincane.
• Gqoka izingubo nezicathulo ezifanele - khetha izicathulo eziyizicaba, izithende nezimbadada kubekelwe kangcono eminye imicimbi.

Ukuhamba ngebhayisikili

Uma ukugijima kuphikisiwe, futhi ukuhamba akujabuli, khona-ke ukuhamba ngebhayisikili kungenye indlela enhle. Lapho uhamba ngebhayisikili, umthwalo emajoyintini nasemgogodleni uncane kakhulu, futhi umthwalo kuyo yonke imisipha yomlenze nemisipha ekhazimulayo uyanda.

Imithetho eyisisekelo yokuhamba ngebhayisikili iyafana nokusebenza:

• Yenza ukufudumala okuncane.
• Abaqalayo badinga ukukhulisa kancane kancane umthwalo. Ngenyanga yokuqala, kufanelekile ukushayela okungaphezu kwamakhilomitha ayi-10 ngejubane elipholile.
• Qapha ukufika. Gcina umhlane wakho uqonde futhi unganciki ezandleni zakho.
• Khetha izicathulo nezingubo ezikahle.

Ukubhukuda

Uhlobo oluphephe kunazo zonke nolunconywe kakhulu udokotela lokuzivocavoca nge-cardio kwabaqalayo ukubhukuda. Ungabhukuda nsuku zonke ngaphandle kokulimaza impilo yakho.

Izinzuzo zokubhukuda zingokulandelayo:

• Ukhulula ithoni yemisipha, kuqinisa imisipha yangemuva, i-abs, imilenze nezingalo.
• Umzimba unikezwa kangcono nge-oxygen.
• Kuqinisa amasosha omzimba.
• Akukho ukucindezeleka okusindayo emajoyini.
• I-metabolism iyashesha.

Ngaphezu kwalokhu okungenhla, ukuqeqeshwa kwe-cardio kufaka nemidlalo ehlukahlukene yezemidlalo (i-volleyball, i-badminton, ithenisi), intambo eyeqayo ejwayelekile kusuka ebuntwaneni, i-rollerblading kanye ne-skating, futhi-ke, nokudansa.

Ukusebenza kweCardio kwabaqalayo ekhaya

Inzuzo yokuzivocavoca nge-cardio ukuthi ayidingi imishini ekhethekile, futhi abaqalayo bangaqeqesha kusuka enduduzo yekhaya labo.

Isihluthulelo sokusebenza kwasekhaya okuwusizo ngokuhambisana nemithetho eminingi:

• Khetha kuphela lokho kuzivocavoca okuthandayo nokujabulela ukukwenza.
• Imithwalo ehlukile ehlukile ukuze ungalayishi ngokweqile imisipha efanayo.
• Phumula amasekhondi angu-30-40 phakathi kokuzivocavoca.
• Kungcono ukuzijwayeza izicathulo.
• Qhubeka uphefumule futhi ushaye ngamandla. Izifundo ebangeni lama-60-70% wezinga eliphezulu lenhliziyo zibhekwa njengezifanelekile kubaqalayo.
• Ngaphambi kokuqeqeshwa, udinga ukufaka umoya kahle ekamelweni futhi uqiniseke ukuthi uvivinya umzimba kancane.
• Ungavula umculo onesigqi, uzokusiza ukuthi ujabulise futhi uvumelane nesimo esifanele.
• Kwabaqalayo, kunconywa ukuthi uzivocavoca imizuzu engama-30, ukwanda kancane kancane kwesikhathi sokuqeqeshwa kube yihora. Kunconywa ukuphinda ukuzivocavoca ngakunye izikhathi ezingama-20, mhlawumbe imibuthano emi-4.

Ngezansi izivivinyo eziyisisekelo zemisipha yemilenze nezinqe abaqalayo abangazenza ngokuphepha ekhaya.

Ukugxuma kwesikwele

Kuphumelela kakhulu ukuhlanganisa ama-squats nokweqa.

Inqubo ye squat jumping imi kanje:

• Yima uqonde ngezinyawo zakho ububanzi be-hip-wide. Bese uzithoba, uguqe ngamadolo akho ezinhlangothini ezingakwesokudla.
• Yeqa ibanga elifushane bese uhlala ezinyaweni zakho. Bese weqa futhi.

Ugxuma uphume

Lolu uhlobo lokugxuma kusuka esikhungweni, umehluko ukuthi lapho uphuma uphume, ukugxuma kwenziwa kuphakame ngangokunokwenzeka.

Inqubo yokwenza:

• Beka izandla zakho ngemuva kwekhanda, thatha izindololwane zakho emuva, uhlukanise izinyawo zakho ububanzi behlombe. Umhlane kufanele uhlale uqondile.
• Adonse umoya bese uhlala phansi, wehlise izinkalo zakho ukuze zifane naphansi.
• Njengoba ukhipha umoya, qinisa imisipha yakho bese wenza ukugxuma okubukhali nokusheshayo kuya phezulu ngemali yezinqulu zakho.
• Kufanele uhlale ngezinyawo zombili. Bese uhlala phansi futhi bese wenza ukweqa okulandelayo.

Izikwele zeDumbbell

Ama-dumbbells angabasizi abakhulu kulabo abenqatshelwe ukuqeqesha nge-barbell ngenxa yomhlane obuhlungu.

Inqubo yokwenza:

• Thatha ama-dumbbells ama-2, yehlisa izingalo zakho eduze kwesifuba, ume endaweni yokuqala yawo wonke ama-squats.
• Thatha umoya ojulile bese uhlala phansi, uxine imisipha yezinqa ngangokunokwenzeka.
• Friza isikhashana bese kuthi, lapho ukhipha umoya, ubuyele endaweni yayo yasekuqaleni.

Amaphaphu we-Dumbbell

Indlela yokwenza lo msebenzi imi kanjena:

• Izingalo ezingezansi ezinezinsimbi zomzimba emzimbeni. Thatha umlenze owodwa uye phambili, wehlise umzimba phansi ukuze ithanga lifane naphansi, unganwebeki idolo ngozwane lomlenze.
• Shiya omunye umlenze ugobile.
• Phusha phansi ngonyawo lwakho lwangaphambili bese ubuyela endaweni yokuqala.
• Phinda izinyathelo ezifanayo zomunye umlenze.

Ukukhuphuka emsamo

Ngalo msebenzi, uzodinga ibhodi lepulasitiki elikhethekile - ipulatifomu lesinyathelo. Uma ukuthengwa kwebhodi elinjalo kubonakala kubiza, khona-ke kungashintshwa ngebhentshi eliphansi noma isihlalo ukuze uthole ukuphakama okuzinzile.

Ukuzivocavoca ngeplatifomu akugcini ngokuqeqesha imisipha, kodwa futhi kuthuthukisa ukuhlangana nokuqina.

Inqubo yokwenza izivivinyo zabaqalayo imi kanje futhi iyahlukahluka kuye ngohlobo lwesinyathelo lowo oqeqeshwayo angena ngaso endaweni yesikhulumi:

• Isinyathelo esijwayelekile. Ngena kuma-dais, okokuqala ngomunye, bese ngomlenze wesibili, ushintsha ukuhleleka kwemilenze.
• Isinyathelo esingeziwe. Khuphukela epulatifomu ngonyawo olulodwa, bese ubeka olunye kulo. Bese uwela phansi ngomlenze owodwa, bese komunye. Udinga ukushintsha imilenze yakho.
• Isinyathelo sokukhohlisa. Okokuqala beka umlenze owodwa emsamo, udlulisele kuwo isisindo somzimba wakho, bese uphakamisa omunye umlenze, njengokungathi isinyathelo esilandelayo, kodwa ungawubeki emsamo, kodwa wehlisele phansi. Bese ubeka umlenze wokuqala phansi. Izinyathelo ziyashintshana.
• Isinyathelo nokuphakanyiswa kwamadolo. Yima emsamo ngonyawo olulodwa, goba olunye edolweni uluphakamise phezulu. Bese wehlisa umlenze wakho phansi. Okunye ngomlenze ngamunye izikhathi eziningana.
• Ukugxuma. Gxuma ushintshe, wehlise umlenze owodwa noma omunye uye phezulu.

Ukuqeqeshwa kweCardio kubalulekile kumuntu ofuna ukuhlala esimweni esihle futhi asebenzise inhliziyo nenqubo yokuphefumula. Ngeshwa, akuwona wonke umuntu onesikhathi sokugijima okugcwele, evakashela echibini, ngisho nokuzivocavoca ekhaya akuhlali njalo esimisweni esimatasa.

Kulokhu, ungazama ukufaka i-cardio enkambisweni yakho yansuku zonke. Zama ukuhamba ngezitobhi ezimbalwa ngezinyawo, hhayi ngebhasi, ukhuphukele efulethini hhayi ngekheshi, kodwa ngezitebhisi (okungenani izindiza ezimbalwa, akudingeki ukuthi ugijimele esitezi sama-25 ngokushesha), ngenkathi uhamba nengane kungcono ukumgijimisa noma ukudlala naye imidlalo esebenzayo kunokuhlala ebhentshini ihora lonke. Ngisho nokuzikhandla okuncane kuzoba nomthelela omuhle empilweni.

Bukela ividiyo: How to train at home the basic techniques of Shorinji Kempo. Warm up, general physical training. (Novemba 2024).