Yuav ua li cas yuav ua li cas cardio tom qab hnyav txoj kev kawm?

Feem ntau, cov kiv cua ntawm bodybuilding yog tsis heev Revered cardio tom qab hnyav kev kawm, xav tias nws yuav tsum tau tsho ua haujlwm hauv tsev. Tom qab tag nrho, nws lub hom phiaj - tsuas yog kom muaj muaj roj feem pua ntawm cov kev kawm uas tsis muaj qib. Muaj ntau zem - Koj puas xav tau cardio tom qab hnyav txoj kev kawm? Koj cov ce tej tiag? Yog vim li cas cardio tom qab hnyav txoj kev kawm yuav tsum tau ua nyob rau tag nrho cov, thiab yuav ua li cas mus cuag kom kawm tuab si lug nrog rau ib leeg, yog li ntawd cov nyhuv yog ib txhis?

Yuav ua li cas yog cardio?

Nws yog hais txog lub npe nrov endurance ce thiab ntxiv dag zog rau lub plawv thiab cov hlab ntsha. lawv yuav raug cab tawm, ob qho tib si nyob rau hauv cov nqe lus ntawm lub gym, thiab cov tawm sab nraud. Classic piv txwv ntawm cardio yuav pab raws li jogging thiab taug kev, ua luam dej los yog caij tsheb kauj vab. Nyob rau hauv cov ntaub ntawv no, peb tsis tau txhais hais tias lub luv luv 10-feeb khiav ua ntej lub ntsiab ce (ie. E. Cov sov-up) thiab txuas ntxiv ua hauj lwm rau nruab nrab ntawm 20 feeb rau ib teev.

Yog li ntawd, peb yuav sim los xav txog lawv yuav tsum, ntev thiab txawj nrog qhov yooj yim. Yog nws tau ua cardio tom qab hnyav kev kawm, los yog zoo dua mus rau nws? Kiag li unequivocal lo lus teb rau lo lus nug hais txog qhov zoo tagnrho txoj kev tsis muaj nyob. Cardio yog tau tso cai ua nyob rau hauv thaum sawv ntxov ua ntej hnyav kev kawm los yog tom qab nws txiav, raws li zoo raws li nyob rau hauv lub yav tsaus ntuj los yog nyob rau txhua lub sij hawm thaum koj muaj lub zog thiab dawb lub sij hawm. Uas lub sij hawm ntawm ib hnub mus xaiv yog mus txog rau koj, nyob ntawm seb lub tswv yim npaj lub hom phiaj (raws li nws tej zaum yuav muaj rau leeg txoj kev loj hlob los yog yuag poob).

Raws nraim thaum peb poob phaus

Nws yog ntseeg hais tias cov kev ua tau zoo ntawm cov cardio nyob rau hauv thaum sawv ntxov nkoos metabolism thiab teev cov dua cov theem thoob plaws hauv lub hnub tom qab. Uas yog, tsis hais ntawm ib hnub thiab yav tsaus ntuj cov kev ua ub (txawm yog hais tias nws yog xoom), koj hlawv thaum lub sij hawm lub hnub ib tug ntau dua tus naj npawb ntawm cov calories.

Qhov tseem paub daim ntawv qhia cov kev kawm yog ib tug uas tsis muaj-siv cardio. Nws muaj nyob rau hauv khiav los yog cycling, tab sis nrog ib tug me me thiab ruaj khov ceev. Lub zog nyob rau hauv cov ntaub ntawv no yog rho los ntawm lub cev muaj roj reserves, es tau txais thaum lub sij hawm hnub rau cov zaub mov carbohydrates. Nws yuav tshwm sim, yog hais tias tus thaum sawv ntxov tsis muaj kev siv cardio yuav nqa tawm nyob rau ib qho kev npliag plab (yog li ntawd-hu ua tshaib plab cardio) los yog nws yog ib tug cardio tom qab hnyav txoj kev kawm thaum lub zog muab cia rau hauv lub cev yog tsawg heev.

Yuav ua li cas npaj nws

Ntawm no yog ib co kev xaiv rau tus reconciliation ntawm cardio nrog lub hwj chim: Yog hais tias koj lub hom phiaj yog ua kom puas ntau li ntau lub cev muaj roj, sim:

• Ua cardio ua ntej lub workout los yog sai li sai tau tom qab nws.
• Ua rau tib hnub li lub hwj chim, tab sis sib cais los ntawm ib tug kis ntawm 6 teev los yog ntau tshaj.
• Muaj ib tug cardio ib hnub thaum koj tsis tau muab hwj chim (eg, alternate lawv nrog txhua lwm yam).

Cardio tom qab hnyav kawm: rau thiab tawm tsam

Yog hais tias koj lub hom phiaj - mus kom nqaij loj los yog khaws cia nws, mus rau lub ntsiab cardio workout yog tsis tsim nyog ua. Peb rov qab hais dua - peb yuav tsis tham txog ib tug kaum-feeb kardiorazminke tsim nyog ib txwm. Qhov no yog vim lub fact tias lub ntsiab zaj lus qhia koj yuav xav tau ib tug zoo mov ntawm lub zog uas yog siv rau tag nrho cov kev ua hauj lwm, koj negate cov nyhuv ntawm lub hwj chim.

Thiab tsis tau - cardio zoo dua ua ntej los yog tom qab hnyav txoj kev kawm? Kev tshawb fawb tau paub tseeb hais tias qhov tseeb hais tias ntau hnyav yuav kov yeej cov neeg uas tsis tau yav tas los npaum rau cardio zog cov ncaws pob nrog sib npaug kev txawj.

Tsis dhau txais tos nyob rau hauv cov ntaub ntawv no xws hoob kawm ntawv thiab tam sim ntawd tom qab fais fab. Muaj yog ib tug uas yuav ntawm tsis tau nqaij muaj. Thaum kawg, tus kiv cua-co ntxias lis, preoccupied nyem nqaij, cardio yog tsis yog li ntawd tsim nyog. Tom qab tag nrho, nws tawm cov kev cai, uas yuav tsum tau rau cov nqaij ntshiv rau lawv tus kheej txoj kev loj hlob thiab lub sij hawm rau tag nrho rov qab.

Cov pom kev xaiv

Rau cov neeg uas nws lub hom phiaj yog - ib tug zoo huv si, harmonious-nrhiav nqaij thiab tsawg roj li sai tau, cardio tom qab hnyav kev kawm pub ua, tab sis, nrog rau qhov tseeb load. Tus nqi ntawm cov glycogen uas yog lub zog ntawm lub kawg ntawm lub ntsiab zaj lus qhia muaj tsawg heev, thiab tus nqi yuav tsum tau mob loj tsawv cardio rau 30-45 feeb. Lub zog yuav tsum tau noj mas los ntawm cov roj reserves.

Sawv ntxov kardiozanyatiya nrog ib tug zoo xws li cov aim yuav tsum muaj ib 20-feeb nyias los yog nrog ib tug loj kis thiab lub hwj chim - khaws cia rau nqaij.

Raws li nws yog lub npe hu mus tso li nqaij, yuav tsum ce muaj zog uas ib tug zoo hwj chim load, raws li zoo raws li ib tug loj tus naj npawb ntawm high-calorie khoom noj khoom haus. Nyob rau hauv tas li ntawd, lub sij hawm so thiab rov qab. Yog hais tias qhov feem pua ntawm cov rog koj tsis txhob txhawj heev npaum li cas, los ntawm cardio yuav maj mam tso tseg.

Cardio nram qab no dag lub zog kev cob qhia rau poob phaus: interlace hauv paus ntsiab lus

Nyob rau hauv rooj plaub kev txhawj xeeb ib tug feem pua ntawm cov rog cardio koj tseem xav tau. Tej zaum qhov zoo tagnrho tsoom fwv yuav ua lawv nyob rau hauv tas hnub ntawm lub hwj chim (uas yog, txhua txhua lwm hnub). Tag nrho cov ntaus 3 mus rau 4 hnub thaum lub sij hawm lub lim tiam, nrog ua txhua yam yuav tsum yuav nyob rau ib qho kev npliag plab nyob rau hauv thaum sawv ntxov los yog noj protein. Nws yog pom zoo kom ib tug ob peb hnub ntawm cov plaub koom nyob rau hauv uas tsis muaj-siv pace.

Txij li thaum cardio tom qab hnyav txoj kev kawm yuav tsum tau ntxiv dawb lub sij hawm, uas tsis muaj tag nrho cov muaj mus rau chaw uasi rau nruab nrab. Nws yog ib qho tseem ceeb los mus teev ua ntej - yog hais tias lub taub hau ntawm tag nrho cov pumped txog cov nqaij ntshiv, cov xov tooj ntawm tub ceev xwm cov kev ua ub yuav tsum tsis tsawg tshaj li peb ib lub lim tiam, tag nrho cov so - kom deb li deb li sai tau.

Yuav kom txuag lub sij hawm ntawm txoj kev jogging los yog cycling mus ua si, tsis txhob noj cov nyiaj rau ib tug elliptical tus kws qhia los yog cos. Peb nco ntsoov koj dua - mus koom lawv nyob rau hauv nrog lub hwj chim (uas yog, rau tib hnub) yog tsis txaus.

Tsis txhob overeat

Koj puas xav kom poob ceeb thawj - ua raws li cov khoom noj. Tsis muaj leej twg cardio, los yog mus rau dab tsi li, tsis pab kom tshem tau ntawm rog nyob rau hauv cov kev tshwm sim ntawm ntau calorie kom tsawg (mus muab nws tsuas, overeating). Tom qab tag nrho, "nqos" ib puas los yog li lawv yog ib qho yooj yim, tab sis siv ntau npaum li cas yooj yim.

Piv txwv li, lub nruab nrab kev siv ntawm jogging rau ib nrab ib teev yuav txuag koj ntawm tsuas yog peb puas muaj calorie ntau ntau, uas nyob rau hauv cov nqe lus tiag tiag yog ib nrab qhob noom xim kasfes los yog 3-4 slices ntawm lub khob cij. Tom qab noj hmo nyob rau hauv lub tsev lag luam ntawm ceev ceev khoom noj khoom haus thiab tau txais lub "ntxiv" calories nyob rau hauv tus nqi ntawm ib tug txhiab rau ib tug thiab ib tug ib nrab, koj yuav tau tshem ntawm lawv, khiav tsawg kawg yog ob rau ob thiab ib nrab teev.

Thiab tsis txhob tshaib plab

Lwm sab ntawm lub npib - ib tug loj npaum li cas ntawm cov kev kawm nyob rau hauv nrog cov "tshaib plab" tsoom fwv yuav ua rau ib tug tsis muaj mob loj. Xaus - kom tsis txhob muaj koj tus kheej ntau heev yuav tsum tsis txhob yuav, tab sis cov zaub mov kom muaj txoj cai rog - pab tau cov nqaijrog - ua kom tiav, thiab carbohydrates - yuav mus rau hauv qeb ntawm qeeb. "Good" khoom noj uas muaj tus nqi qub yuav muab rau koj tsawg dua calorie ntau ntau.

Yog hais tias peb tham txog cov uas tsis muaj-siv cardio, ces ib tug neeg xav tias nws heev dua lwm yam rau ib qho kev npliag plab, thaum lwm tus neeg yog lig tiv thaiv no mus kom ze. Cov lus sib cav los ntawm UFW - nyob rau hauv cov ntaub ntawv no rau lub zog ntawm lub cev pib kom sai li sai tau los ntawm lawv tus kheej muaj roj reserves. Hais tias yog, thaum siv ua ntej txoj hauj lwm ntawm ib feem ntawm carbs, koj tsis txhob siv lawv, thiab txuag nyob rau hauv kev ncaj ncees. Thiab lub point yog tsis hais tias nws yog txwv tsis pub siv lawv rau cardio. Lawv ua hauj lwm - mus ua raws li los xyuas kom meej lub cev lub zog cia rau qhov seem ntawm lub hnub.

Yuav ua li cas yog qhov zoo tshaj plaws?

Cov neeg uas tawm tsam cov "tshaib plab" cardio, xa mus rau cov kev tshwm sim ntawm cov kev tshawb fawb tau thov kev pab fissile nyob rau hauv chav kawm ntawv cov rog kev thov rau private thauj zog muab tau heev dua lwm yam los ntawm carbohydrates. Qhov ntawd yog vim hais tias noj tshais ua ntej hoob kawm xav tau kev pab.

Kawg thiab meej lub tswv yim rau cov teeb meem no, tej zaum, tsis muaj nyob. Tag nrho uas seem los tawm tswv yim - sim mus xyaum ua tej thiab nyob rau hauv qhov tseeb, thiab nyob rau hauv lwm cov kev taw qhia, hmoog rau kev soj ntsuam thiab cov theem ntawm lawv tus kheej kev nplij siab.

Nws yog ntseeg hais tias cov protein-carbohydrate khoom noj txom ncauj cim rau ib nrab ib teev ua ntej ib tug thaum sawv ntxov workout nyob rau hauv txhua rooj plaub yuav tsis raug mob. Nws yuav muaj xws li, piv txwv li, los ntawm ib tug me me (50 gram) feem khob oatmeal thiab whey protein. Lub zog nyob rau hauv lub cev thaum lub sij hawm ib txoj kev kawm tau txais, raws li nyob rau hauv lub hwj chim ntawm carbohydrates. Yog hais tias cardio tsis yog ib tug uas tsis muaj-siv, nws yuav tsum tau ib tug ntau ib zaug, nyob rau hauv uas muaj roj khw muag khoom noj yog tsis haum - muaj nws yog "mined" es maj mam.

Peb cov menyuam cov calorie ntau ntau

Raws li twb tau hais, lub hom phiaj ntawm yav sawv ntxov cardio yog tsis hlawv zog siab tshaj plaws. Cov kev sib tw no yog sib txawv - "dispersal" ntawm metabolism thiab qhib nws nrog cov expectation ntawm tag nrho cov hnub tom ntej. Thaum tiav lub hom phiaj no, koj yuav siv rau yav tom ntej nyob rau hauv ib tug ntau dua tus naj npawb ntawm cov calories txawm so los yog ua sedentary ua hauj lwm.

Nyob rau hauv no hais txog, thaum sawv ntxov cardio muaj ib co zoo sib xws nrog lub hwj chim, uas yog vim li cas nruj yoo mov yog tseem tsis pom zoo mus rau txoj kev nws. Tab sis lub xov tooj ntawm calorie ntau ntau, teem rau ib tug noj txom ncauj, yuav tsum tau muaj nyob rau hauv qhov tawm ntawm cov tag nrho cov hnub calorie ntau ntau thiab tsis tau mus rau nws ib tug ntxiv "plus". Tsis puas tsuaj tom qab xws li kev cob qhia feem ntawm ib tug muaj protein ntau cocktail nrog ib tug ratio ntawm cov protein ntau thiab carbohydrates ib mus rau ob.

Cov kev xaiv yog koj li

Lub unequivocal lo lus teb rau cov nqe lus nug ntawm seb cardio tom qab hnyav kev cob qhia, thiab ib co ntawm nws cov hom zoo tshaj plaws thiab feem ntau zoo, tsis muaj leej twg yuav muab rau koj. Nyob rau hauv thiaj li yuav ua tau muaj txiaj ntsim tau, peb pom zoo tsis tseg hloov qhov ntawm cov kev cob qhia. Hais tias yog, tus lwm high-siv luv kev kawm nyob rau hauv daim ntawv ntawm, piv txwv li, ceev ceev khiav los yog cycling, nrog cov uas tsis muaj-intensive.

Tej yam kev mob thiab lawv qhov chaw ntawm yuav tsum muaj tseem ceeb tsis muaj. Qhov no tej zaum yuav yog ib tug gym, thiab ib txoj kev nyob qhov twg lub biggest zoo dua yuav tus tshiab huab cua. Tab sis muaj yog qhov uas yuav ntawm absenteeism nyob rau hauv cov kev tshwm sim ntawm huab cua. Xaiv cov trainers kuj unlimited. Nws yog tseem ceeb yuav tau saib xyuas cov theem ntawm kev siv, nyob rau hauv particular, ua Team sib ntawm ib tug siab pace, dag zog yuam yog mus thov kom lub siab tshaj plaws.

Nyob rau hauv thiaj li tsis mus yuav bored

Txais ntawm lub gym, tsis txhob hnov qab tias nws yuav tsum tau cais los ntawm lub dag lub zog kev kawm hnub. Nyob rau hauv thiaj li tsis mus tau bored, nws yog ib qho tseem ceeb rau txhawb cov miv sab koj tus kheej. Ua li no, koj yuav tau sim ua cardio ntau hom - piv txwv li, hnub no koj "mus txog lub roob" rau ib tug cos nyob rau hauv ib tug ncaj pace qeeb, tag kis - yog koom sib rau lub elliptical tus kws qhia.

Tej alternation ntawm Haiv Neeg txoj kev kawm thiab tshem tawm cov niaj hnub ua. Ceev zaj lus qhia yuav tsum muaj los ntawm koj nyiam cov suab paj nruag thiab ntev thiab leisurely kardiosessii simulators yuav nqa tawm, nrog los ntawm nkawv lub TV series.