Cardio training, inozivikanwawo se aerobic exercise, ndiyo imwe yenzira dzakajairika dzekurovedza muviri.Inotsanangurwa semhando ipi neipi yekurovedza muviri inodzidzisa chaizvo moyo nemapapu.
Kubatanidza cardio mumabasa ako ezuva nezuva inogona kuva imwe yenzira dzakanakisisa dzekuvandudza kupisa kwemafuta.Semuyenzaniso, ongororo yezvidzidzo gumi nenhanhatu yakawana kuti kunyanya kurovedza muviri kwaiita vanhu, ndiko kuwedzera kwemafuta emudumbu avakarasa.
Zvimwe zvidzidzo zvakawana kuti aerobic exercise inogona kuwedzera tsandanyama uye kuderedza dumbu mafuta, chiuno circumference, uye muviri mafuta.Zvidzidzo zvakawanda zvinokurudzira 150-300 maminetsi echiedza kune yakasimba maekisesaizi pasvondo, kana anenge 20-40 maminetsi ekurovedza muviri aerobic pazuva.Kumhanya, kufamba, bhasikoro, uye kushambira ingori mienzaniso mishoma yemitambo ye cardio inogona kukubatsira kupisa mafuta uye kutanga kuonda.
Imwe mhando ye cardio inonzi HIIT cardio.Iyi inguva yepamusoro-soro yenguva yekudzidzira musangano.Uku kusanganiswa kwekufamba nekukurumidza uye nguva pfupi yekudzoreredza kuti moyo wako uwedzere.
Imwe ongororo yakawana kuti varume vechidiki vakaita 20-miniti HIIT katatu pasvondo vakarasikirwa neavhareji ye12kg yemafuta emuviri kwemavhiki gumi nemaviri, kunyangwe pasina imwe shanduko mukudya kwavo kana mararamiro.
Maererano neimwe ongororo, kuita HIIT kunogona kubatsira vanhu kupisa kusvika 30% mamwe makorikori munguva yakafanana yenguva zvichienzaniswa nemamwe marudzi ekurovedza muviri, sekuchovha bhasikoro kana kumhanya.Kana iwe uchingoda kutanga neHIIT, edza kuchinjana kufamba uye kumhanya kana kumhanya kwemasekonzi makumi matatu.Iwe unogona zvakare kushandura pakati pezviitwa senge burpees, push-ups, kana squats, kutora mapfupi mapfupi pakati.
Nguva yekutumira: May-05-2022