Masana sun yarda cewa horo na cardio don mai kona shine mafi dacewa kuma ya dace da hanyar hasara. Zaka iya yin haka a gida, da horo na musamman, da kuma cikin motsa jiki, da kuma a wurin shakatawa, har ma a ƙofar wani gini mai yawa.
Me yasa muke buƙatar horo na cardio?
Saboda kaya mai tsanani, yana yiwuwa a motsa jiki cikin kwakwalwa da kuma bunkasa aiki na tsarin kwakwalwa, wanda ya ba mu damar yada fasalin da ake ciki. Bugu da ƙari, bayan irin wannan horo, bisa ga masana, na tsawon sa'o'i akwai matakai daban-daban a cikin jikin da ke taimakawa ga asarar hasara saboda rabuwar kudaden kuɗi.
Cardio - yana gudana (Gudun ko sama da matakala), mataki na haɓakawa, horo a cikin motsa jiki. Duk wani mataki da ke buƙatar jiki ya ba da 100%, to, kadan hutawa kuma sake sakewa 100% - wannan shi ne cardio.
Kwanan kati a kowace rana yana taimakawa wajen kiyaye adadi a al'ada, kuma don manufar rasa nauyi yana da kyau a yi aiki na tsawon minti 30-40 sau 3-4 a mako.
Cardio Slimming Home
Katin kwaskwarima a gida yana tsalle igiya. Tattaunawa dan lokaci: fara tashi a minti daya a wani fushi mai tsanani, sannan kuma tafiya guda daya. Ya kamata horo ya dauki minti 15-20.
Cardio za a yi la'akari da wani mataki da ka yi a cikin sauri azumi ba tare da tsaya motsi ko tare da short respites. Akwai gymnastics na kasar Sin don asarar nauyi, bisa ga wannan doka. Kowane safiya yana ɗaukar kawai minti 4 kawai don yin duk wani motsi na wutar lantarki (don latsawa, tura-ups, squats, da dai sauransu) a cikin waɗannan lokuta: 20 seconds don yin aiki na yau - 10 seconds don hutawa. Irin wannan gajeren horo zai fara metabolism kuma zai yayata kudade mai kyau.
Cardio ga mai kona a cikin zauren
Idan kana so ka riƙe cardio a dakin motsa jiki, kana da dama zažužžukan. Alal misali, yi amfani da kayan na'urorin kwakwalwa na musamman, wanda yana da tsarin dacewa. Ko kuma don gudanar da horarwa na lokaci: don minti daya ba tare da jinkiri ba a kowane na'urar kwaikwayo, ta hanyar zagaye su gaba daya. Wannan ba dace ba a kwanakin nan lokacin da ake zauren zauren, amma a cikin mako-mako yana da sauqi. Wannan horarwa ana kiranta "madauwari". Tare da kwarewa, zaku iya wucewa har sau uku a jere, kuma idan akwai marasa isa a cikin zauren, to sai a yi kamar haka.
Pre da postio abinci mai gina jiki
Don awa daya 2 hours kafin irin wannan matsanancin kaya yana da daraja kada ku ci. Zai fi dacewa ku sha kopin kofi maras kyau, an shirya ba tare da sukari da cream ba, mintina 15 kafin motsa jiki. Yana da kyawawan kayan haya kuma zai ba da izinin "kada ku fita".
Bayan horarwa, yana da daraja a sha ruwa mai yawa, musamman ma ya narke kuma ba su da wata 1.5 - 2 hours. Wannan tsarin ya haifar da jiki don raba kitsen da ka riga ya tara, ba wanda ya zo da abinci ba. Idan ka zaɓi zaɓi na wutar lantarki, to, don gyarawar tsokoki, sauran rana shine mayar da hankali akan abincin haran - naman sa, nono mai lafa, samfurori mai laushi (kyauta maras kyauta). Ga gefen tasa ga nama - kawai ba kayan lambu ne (duk wani kabeji, cucumbers, tumatir, letas, eggplant, zucchini).
Don ciwon zuciya ya kawo maka sakamako mai sauri, daina mai dadi, m, soyayyen da fure. Duk samfurori na wannan jerin sun lalata metabolism kuma suna taimakawa wajen bunkasa kudaden ajiya, don haka a cikin sunan asarar hasara mai yawa ana yin amfani da ita ba tare da su ba. Kuma idan ba ku koma gare su daga baya ba, wannan zai tabbatar da adana sakamakon.