Contents
MANAWA E KUKU AI
ʻO "Burning momona" - ke ʻano, i ke kaʻina o ka hoʻomaʻamaʻa ʻana i ka momona Puhi ia, akā naʻe, ʻōlelo nui ʻia. Inā hoʻomaka mākou e neʻe me ka eleu, a laila ma 5-7 mau minuke e hoʻomaka ka loaʻa ʻana o ka ikehu ʻaʻole wale mai nā wīwī, akā, mai kā lākou momona hoʻi. Mai 20 mau minuke, hiki i ka mākala ke "hoʻomaʻamaʻa" i ka momona a hiki i kona nui. No laila, ʻo kekahi hoʻolālā ikaika ma mua o 20 mau minuke ka lapalapa momona.
• ʻO ka momona e "kuni" nā mākala ʻaʻole ka momona e kau i lalo i nā pale mai nā ʻaoʻao. ʻO nā mea momona momona i kapa ʻia ʻo ka manuahi i ke ahi. I mea e hemo ai nā pā subcutane a komo i ke kahe o ke koko, pono lākou e hele i loko o ke kaulahao holoʻokoʻa o nā hopena biochemical, a ʻaʻole kēia i ka wā hoʻomaʻamaʻa, akā ma hope o ia.
• ʻAʻole hiki i nā mākala ke loaʻa ka ikehu mai ka momona me ka ʻole o nā haʻalako, ʻoi aku ka pololei, me ka ʻole o ke kō glucose. Pono e noʻonoʻo ʻia kēia i ke kahakaha ʻana i kahi papaʻai.
• Pono kēia e neʻe pono i ke kaila "kūpono", ʻo ia hoʻi, e ala aʻe ka lāʻau ikiʻai. Kuhi ʻia ka pulse maikaʻi loa he 120-130 mau kuʻi i kēlā me kēia minuke, kahi keʻena i hōʻeha ʻia i kahi nohona noho, ka mea hiki ʻole ke hoʻopaʻa i kona mau wāwae, hiki ke hoʻomaka me nā kani he 100, a hiki i kahi mea hoʻokani hoʻoikaika holomua ke piʻi i 150.
No laila he aha kā mākou e hana ai?
No laila, ʻo ka hōʻailona nui o kahi hoʻolālā kuni momona ka neʻe mau ʻana o ka pinepine haʻahaʻa ma mua o 20 mau minuke, 40-60 mau minuke i manaʻo ʻia he maikaʻi loa. E helu i kou ikaika - he aha kāu e hana ai i kēia manawa me ka noho ʻole e hoʻomaha?
ʻO ke koho maʻalahi a maʻalahi hoʻi no ka hoʻomaʻamaʻa ʻana i ka momona ke hele wāwae, ʻo ka mea ʻoi aku ka paʻakikī e holo nei, hiki ke hoʻololi ʻia lākou.
Hiki iā ʻoe ke hoʻolilo i hoʻokahi hola ma nā mīkini ikaika - i mea e kū ai ma laila, pono ʻoe e koho i nā kaupaona liʻiliʻi, a ʻo kēia nō hoʻi kahi hana kuni momona. ʻO ka ʻauʻau ʻana, nā pāʻani haʻuki, ka hulahula ʻana, nā mea hoʻoikaika kino mai ka Pūnaewele a me nā makasina, ka heʻe hau ʻana, ka heʻe mokulele, ke kaʻa paikikala - inā he 120-130 ka lōʻihi o ka manawa i ka manawa i kuhikuhi ʻia. A, ʻoiai, nā papa aerobics hui a me nā pono hana puʻuwai.
CARDIO A I ʻole FAT BURNER?
I kēia manawa e noʻonoʻo i nā manaʻo. Ua lohe paha ʻoe i nā manaʻo e like me ,,,. ʻO kēia nā synonyms āpau no ka puhi ʻana i ka momona.
ʻO ka ʻoiaʻiʻo o ka neʻe mua o kēlā neʻe - lōʻihi a me ka haʻahaʻa o ka puʻuwai haʻahaʻa - aia i loko o nā haʻuki i kapa ʻia he cyclic (holo lōʻihi, holo paikikala, triathlon, ski ski cross-country). Hoʻomaʻamaʻa nui ia i ka hoʻomanawanui, ʻoi aku ka maikaʻi o ke ahonui, ʻoi aku ka olakino a me ka maikaʻi o ka puʻuwai. "Aerobic" ʻo ia hoʻi, loaʻa ka ikehu me ke kōkua o ka oxygen - maikaʻi, me ka ʻole o oxygen, ʻaʻohe mea ma ka Honua e kuni, a ʻaʻohe mea ʻē aʻe ka momona. ʻĀ, a laila ua hoʻololi ʻia aia ma kēia mau ʻano hoʻomaʻamaʻa e hoʻohana ai ke kino ʻaʻole wale ka glucose, akā ʻo nā momona hoʻi, no laila ua ʻike ʻia ka huaʻōlelo "puhi momona", aloha i ko mākou ʻuhane.
I nā pōʻai hoʻoikaika kino, hiki i kēia mau huaʻōlelo āpau ke loaʻa i kekahi mau ʻano pili, ma muli o ke kiʻekiʻe o ka ʻike o ka mea hoʻomaʻamaʻa. No laila, kapa ʻia ʻo "cardio" i kekahi manawa ʻoi aku ka nui o nā hana kuni momona (pulse 130-150) a i ʻole nā mea i hana ʻia i nā lako maʻi puʻuwai (treadmill, keke kaʻa, ellipsoid, a pēlā aku. nā hana kuni me ka ikaika, a i ʻole ka anaerobic, kahi e loaʻa ai ka ikehu i nā mākala me ke komo ʻole o ka oxygen.
KA MEA A ME KAHI E HANA
ʻO nā papa aerobics pūʻulu me ka ʻole o ke kaʻi, ʻoiaʻiʻo, ʻaʻole e kū maʻalahi. Akā hiki iā ʻoe ke hana iā ʻoe iho - hele / holo, e helu wale i ka helu o kou puʻuwai (a kūʻai paha i kahi mākaʻi puʻuwai puʻuwai - mai 800 rubles) 3-5 mau manawa i ka pule no hoʻokahi hola, a ʻo ia wale nō.
I loko o nā lakohana cardiovascular aia nā papahana "uea" i loko o ke kamepiula - kahi e piʻi ai i ka puʻu, kahi e wikiwiki ai. Na ka simulator ponoʻī e haʻi iā ʻoe i ka mea e hana ai. Aia kekahi papahana kūikawā (maʻalahi lākou e ʻike ma ka Pūnaewele) no nā hana o waho a i ʻole ma ka home. Akā ʻo ka mea nui ʻo ka neʻe maʻamau wale nō. Akā inā makemake ʻoe e hoʻomaikaʻi i ka manawa - e holo wikiwiki / skate, e komo i nā heihei no ka hopena - ma aneʻi hiki ʻole iā ʻoe ke hana me ka ʻole o kahi papahana hoʻomaʻamaʻa i hōʻuluʻulu ʻia e kahi loea.