Uqeqesho lweCardio, olukwabizwa ngokuba yi-aerobic exercise, yenye yeendlela eziqhelekileyo zokuzilolonga.Ichazwa njengalo naluphi na uhlobo lomthambo oluqeqesha ngokukodwa intliziyo nemiphunga.
Ukufaka i-cardio kwimisebenzi yakho yemihla ngemihla inokuba yenye yezona ndlela zisebenzayo zokuphucula ukutshiswa kwamafutha.Umzekelo, uphononongo lwezifundo ezili-16 zafumanisa ukuba xa abantu besenza umthambo wokuzilolonga, kokukhona belahleka ngamanqatha esisu.
Olunye uphononongo lufumene ukuba umthambo we-aerobic unokunyusa ubunzima bezihlunu kwaye unciphise amanqatha esisu, umjikelezo wesinqe, kunye namafutha omzimba.Uninzi lwezifundo zincoma imizuzu eyi-150 ukuya kwe-300 yokukhanya ukwenza umthambo onamandla ngeveki, okanye malunga nemizuzu engama-20 ukuya kwengama-40 yokuzivocavoca umzimba ngosuku.Ukubaleka, ukuhamba, ukukhwela ibhayisekile, kunye nokuqubha yimizekelo embalwa yemithambo ye-cardio enokukunceda utshise amanqatha kwaye uqale ukuncipha.
Olunye uhlobo lwe-cardio lubizwa ngokuba yi-HIIT cardio.Le yiseshoni yoqeqesho yekhefu eliphezulu.Olu ludibaniso lweentshukumo ezikhawulezayo kunye namaxesha amafutshane okubuyisela ukunyusa izinga lentliziyo yakho.
Olunye uphononongo lufumanise ukuba amadoda aselula abenza imizuzu engama-20 ye-HIIT kathathu ngeveki baphulukene ne-avareji ye-12kg yamanqatha omzimba kwiiveki ezili-12, nangona kungekho tshintsho lungaphaya kwindlela abatya ngayo okanye kwindlela abaphila ngayo.
Ngokutsho kolunye uphononongo, ukwenza i-HIIT kunokunceda abantu batshise ukuya kuthi ga kwi-30% yeekhalori ngaphezulu ngexesha elifanayo lexesha xa kuthelekiswa nezinye iintlobo zokuzilolonga, njengokukhwela ibhayisekile okanye ukubaleka.Ukuba ufuna nje ukuqala nge-HIIT, zama ukutshintsha ukuhamba kunye nokubaleka okanye ukubaleka imizuzwana engama-30.Ungatshintsha kwakhona phakathi kwemithambo efana ne-burpees, i-push-ups, okanye i-squats, ukuthatha ikhefu elifutshane phakathi.
Ixesha lokuposa: May-05-2022