Abin da ya kamata a zuciya kudi ga mai kona?

Abin da irin aikin da kuke aikatãwa, jiki zai amsa ga canji a zuciya rate. Samun cardio ya yi rashin nauyi, matasa da 'yan wasa imani da cewa abin da suka gudu (ga feda, gudu a kan elliptical nasiha) ƙara da sauri, da sauri za su zo su a raga. Wannan ba quite gaskiya. mai kona tsari ne fara a wani yawan zuciya rate, zuciya rate yayin slimming zai dogara ne a kan zahirin tsari, da shekaru da kuma digiri natrenirovannosti.

Pulse ga kona kitsen: muhimmin

Ware 6 zones zuciya rate horon da za a daban-daban tasiri da kuma mawuyaci.

A jeri na zuciya rate (HR):

- 90-100% na matsakaicin zuciya rate - tsattsage rayuwa kayayyakin amma talauci excreted ( "ƙona" tsoka).

- 85-90% - m motsa jiki, da zuciya ba zai iya rike da kaya;

- 70-80% - ne yawanci carbohydrate hadawan abu da iskar shaka. Dace da tsoka da ginin.

- 65-75% - so mu Pulse ga mai kona (jinkirin, amma mafi inganci);

- 55-65% - manufa domin ci gaba da huhu da zuciya da jijiyoyin jini tsarin.

- 50-55% - jikin recovers da sauri bayan motsa jiki.

Lissafi na bugun jini slimming

Saboda haka, 65-75% na matsakaicin zuciya rate - ne surest lissafi bugun jini ga mai kona. Wannan darajar ne mafi kyau duka - nauyi zai hankali tafi. Yanzu kana bukatar sanin zuciyar ka kudi don ya ƙona kitsen. Da dabara ne mai sauki:

220 - your shekaru = so zuciya rate.

Alal misali, kana da shekaru 30 da haihuwa, 220 - 30 = 195 lashe da minti (iyakar zuciya rate). Pulse ga kona kitsen ne kamar 70% na da darajar. Wannan shi ne, domin tasiri nauyi asara wajibi ne don kula da zuciya kudi a game da 130 lashe minti daya.

Amma kar ka manta da cewa kafin jiki zai ƙone kitsen, da shi zai ƙone carbohydrates. Sun yawanci yana da farko minti 30 na cardio a iyakar zuciya rate. Kawai bayan wannan lokaci za a fara kona kitse. Saboda haka, cardio kamata ba šauki kasa da minti 40.

Sau da yawa, a lokacin horo, da manufa na cyclicity, wanda yana amfani da mahara jeri na zuciya rate (lokacin babban tsanani motsa jiki a iyakar bugun jini m tare da bada yi a low tsanani). Wadannan azuzuwan ne mai kyau, a lokacin da nauyi tashi, kuma ka bukatar ka rasa 'yan kilo.

Madauwari motsa jiki don a ƙona kitsen

A mafi inganci hanyar slimming motsa jiki suna dauke su madauwari for kona kitse. Ga mata yana da muhimmanci sosai, domin, a cewar statistics, kowane hudu mace ne m tare da ta adadi da kuma o ƙarin tabbatar da rasa 'yan kilo.

Mene ne ma'anar irin wannan horo?

Babban ra'ayin da wannan darasi ne don kammala elaboration na jiki a cikin guda taro. Ya kunshi dokar tilasta yin aiki, kazalika da aerobic motsa jiki, ya yi kusan ba tare da hutu, wanda shi ne mai ƙarfi cinyewa, kuma Yanã da wani mutum ya yi aiki a cike iya aiki. Yawanci, da zabi motsa jiki da kuma 7-9 aka maimaita sau da yawa tare da wani jinkiri tsakanin da'irori 20 zuwa 40 seconds. Madauwari horo ga mai asara ga mata ba nauyi ko haske weighting da dumbbells.

Abũbuwan amfãni madauwari horo

Tare da kewaye horo za ka gina ba tsoka, amma shi yana da yawan da wadannan abũbuwan amfãni:

- Excellent fafitikar da zama kiba, kamar yadda accelerates da metabolism.

- Qara jimiri.

- firming sakamako a kan cardiac tsarin.

- Qarfafa core tsokoki.

- accelerates metabolism.

- GYan ba fiye da minti 30.

A m shirin kewaye horo

Domin gudanar da irin wannan horo, ba dole ba ne in saya biyan zuwa fitness daki, a matsayin m kayan aiki da ake bukata - kawai Dumbbell 0.5 kg (roba ruwa kwalabe). A lokacin da ka fara kokarin kewaye horo, mafi yi ba tare da weighting.

An abar sa na bada lambar 1 (maimaita 2-3 sau):

- 15 tura-rubucen,

- 12 squats,

- 17 kafa ta dage ga latsa,

- 16 tsalle sama,

- 30 na biyu sashi.

A sa na bada lambar 2:

- 18 zauna-rubucen,

- 20 twists a latsa,

- 16 tura-rubucen,

- 30 seconds gefen plank a kowane gefe,

- 17 lunges a kan kowane kafa.

A sa na bada lambar 3:

- 12 tsalle da kuma mayar da hankali a kan bene,

- 15 hawa a kan kujera,

- 20 twists,

- 17 tura-rubucen,

- 30 seconds don kiyaye mashaya.

Kafin ka fara motsa jiki, shi wajibi ne don yin wani haske dumi-up (Jump, ka kaɗa hannunsa). Wannan zai shirya gidajen abinci da kuma tsokoki da load. Idan ka na farko aikata kewaye horo, zaɓi wani fiye da 5 darussan da ba su amfani da kaya masu nauyi.

Af, babban misali na kewaye horo - hadaddun "rasa Weight a 30 Days" ta shahara nasiha Dzhillian Mayklz.

Wannan horon ne cikakke ga waɗanda suka yi taba taka leda wasanni. A hadaddun hada da uku matakan wuya, da abin da dole ne yin kowane kwanaki 10. A kaya ne da aka gama dukan tsoka kungiyoyin, da Babban abu - ba su daina!