Maphunziro a Cardio, omwe amadziwikanso kuti aerobic exercise, ndi imodzi mwazochita zolimbitsa thupi.Amatanthauzidwa ngati masewera olimbitsa thupi omwe amaphunzitsa makamaka mtima ndi mapapo.
Kuphatikiza ma cardio muzochita zanu zatsiku ndi tsiku kungakhale njira imodzi yothandiza kwambiri pakuwotcha mafuta.Mwachitsanzo, kuwunikanso kwamaphunziro 16 kunapeza kuti anthu akamachita masewera olimbitsa thupi kwambiri, mafuta am'mimba amataya kwambiri.
Kafukufuku wina wapeza kuti kuchita masewera olimbitsa thupi kumawonjezera minofu ndikuchepetsa mafuta am'mimba, kuzungulira m'chiuno, ndi mafuta amthupi.Kafukufuku wambiri amalimbikitsa 150-300 mphindi zolimbitsa thupi mwamphamvu pa sabata, kapena pafupifupi mphindi 20-40 zolimbitsa thupi tsiku lililonse.Kuthamanga, kuyenda, kupalasa njinga, ndi kusambira ndi zitsanzo zochepa chabe za masewera a cardio omwe angakuthandizeni kutentha mafuta ndikuyamba kuonda.
Mtundu wina wa cardio umatchedwa HIIT cardio.Awa ndi gawo lophunzitsira lokhazikika kwambiri.Uku ndikuphatikizana kwamayendedwe othamanga komanso kuchira kwakanthawi kochepa kuti mtima wanu ugundane.
Kafukufuku wina adapeza kuti anyamata omwe adachita HIIT mphindi 20 katatu pa sabata adataya pafupifupi 12kg yamafuta amthupi pamilungu 12, ngakhale osasinthanso zakudya kapena moyo wawo.
Malinga ndi kafukufuku wina, kuchita HIIT kungathandize anthu kuwotcha ma calories 30% mu nthawi yofanana poyerekeza ndi mitundu ina ya masewera olimbitsa thupi, monga kupalasa njinga kapena kuthamanga.Ngati mukufuna kungoyamba ndi HIIT, yesani kusinthana kuyenda ndi kuthamanga kapena kuthamanga kwa masekondi 30.Mukhozanso kusinthana pakati pa masewera olimbitsa thupi monga burpees, push-ups, kapena squats, kupuma pang'ono pakati.
Nthawi yotumiza: May-05-2022