Ndimakonda kuyang'ana makonda a pulogalamu pamakina a cardio ndikamamva kuti sindimalimbikitsidwa kuti ndizichita thukuta ku masewera olimbitsa thupi. Sakanakhala ndani? Mumayankha mafunso angapo, lowetsani manambala angapo, ndipo makinawo amatenga. Zili ngati kukhala ndi mphunzitsi wokuyang'ana paphewa lanu kuti asankhe njira zabwino! Kupatula osati ndendende.
Ngakhale makonda a pulogalamu angayambitse kusiyanasiyana, makinawo sakudziwa inu kapena zomwe mukufuna. Pomaliza, zoikamo ngati "Random" ndi "Interval" zitha kukhala zothandiza kuwonetsetsa kuti mukuzungulira mosiyanasiyana kwinaku mukuyang'ana kuti "This Is Us", koma muyenera kuchotsa kumveka kwa "Fat Burn/ Fat burn." ! Ichi ndi chifukwa chake.
Makinawa samakudziwani
Mukasankha kusintha kwa "Fat Burn", makinawo ayenera kudziwa malo omwe amawotcha mafuta. Malo anu oyaka mafuta, omwe nthawi zambiri amatanthauzidwa kuti pakati pa 60 ndi 75 peresenti ya kuchuluka kwa mtima wanu, amawerengedwa ndi makina. Kenako, yang'anani kugunda kwa mtima wanu ndikusinthiratu mphamvu yanu yolimbitsa thupi kuti mukhale pakati pa manambala awiriwo. Makina aliwonse ndi osiyana powerengera omwe amagwiritsa ntchito, koma ambiri amagwiritsa ntchito kusiyanasiyana kuti apeze zaka zanu kuyambira 220 mpaka XNUMX. kulosera Kugunda kwamtima kwanu kopambana. Koma nayi nkhani yowunikira: Mtima wanu wapamwamba susintha nthawi zonse mukathimitsa makandulo a keke yobadwa! Mwanjira ina, kuwerengera komwe makina amagwiritsa ntchito kukuyikani m'derali kungakhale kolakwika kuyambira pachiyambi.
Kugunda kwa mtima wanu mwina sikungakhale kolondola
Kukhazikitsa malo anu oyaka mafuta kumadalira kudziwa kugunda kwa mtima wanu panthawi yochita masewera olimbitsa thupi. Kenako makinawo amatha kusintha zosankha zosiyanasiyana (kupendekera, kuthamanga, kukana) kuti masewerawa akhale ovuta kapena osavuta kuwasunga m'malo oyenera. Ndinawona izi ndizofunikira Dziwani kugunda kwa mtima wanu ndi chidaliro kuti mugwire ntchito. Tsoka ilo, masensa a kugunda kwa mtima m'magwiridwe omwe mumagwiritsa ntchito sangathe kukupatsani chidziwitso cholondola. Kutuluka thukuta kungayambitse manja anu kuzungulira zogwirira, kupereka kuwerenga kwabodza. Ndipo zotsalira zomwe zatsala pa masensa omwe amagwiritsidwa ntchito m'mbuyomu kapena zoyeretsera zimatha kuchepetsanso kutsimikizika kwa kugunda kwa mtima.
Fat Burning Zone sikumvetsetseka
Pomaliza, tiyeni tikambirane chifukwa chachikulu chomwe muyenera kupewera "Kuwotcha Mafuta" malo: amachokera ku chiphunzitso chomwe sichiri chothandiza kapena cholondola.
Malo oyaka mafuta amachokera ku lingaliro lakuti thupi lanu lidzawotcha mafuta ochulukirapo ndi mphamvu zochepa, zomwe zidzafulumizitsa kutaya mafuta. Izi zikutanthauza kuti makinawa amayesa kusunga kugunda kwa mtima pamlingo wochepa kwambiri panthawi yonse yolimbitsa thupi kuti muwonjezere mphamvu yanu "yowotcha mafuta." Ndizowona kuti thupi limagwiritsa ntchito mphamvu zambiri kuchokera ku lipids pamlingo wotsika kwambiri (<50% ya VO2max yanu) motsutsana ndi kuchuluka kwamphamvu (> 70% ya VO2 max), kukweza kwambiri, kupitilira apo. padziko lonse Ma calories omwe mukufuna kuwotcha. Ndipo mumaganiza kuti: mumatha kuwotcha "mafuta amafuta" nthawi yomweyo ngati muwonjezera pang'ono. Muyenera kukhala pa treadmill pafupifupi kuwirikiza kawiri pa nthawi yocheperako yoyaka mafuta kuti muwotche ma calorie okwana. Ndani ali ndi nthawi ya izo?
Mawu omaliza
Chonde, sindikukupangirani jamais Pangani masewera olimbitsa thupi otsika kwambiri kapena mukumva kuti masewera olimbitsa thupi awa sangakhale malo abwino oyambira ndikumangirirapo. Kuchita masewera olimbitsa thupi okhazikika, otsika kwambiri ndi ofunika pazifukwa zosiyanasiyana. Koma ndikofunikira kudziwa zomwe zimachitika (ndipo sizichitika) tikamatsatira mosazindikira malangizo a makina! Gawo la "kuwotcha mafuta" pamapeto pake limasocheretsa ndipo lingachepetse kupita kwanu patsogolo. Anthu ambiri amagwiritsa ntchito izi kwa nthawi yayitali kuti adzikhumudwitse okha chifukwa chosapeza zotsatira zomwe amayembekezera. Nawa upangiri wanga: Chotsani zosungira pamakina, gwirani wophunzitsa gawo limodzi kapena awiri, fufuzani momwe dongosolo lalikulu la mtima limawonekera, ndikumenya. Manuel Nthawi ina mukadumphira pa elliptical!
