Yin aikin tiyata yana nufin aiki mai zurfi na zuciya da huhu. Tare da taimakonta, zaka iya ƙara yawan ƙarfin hali, ƙananan cholesterol da jini kuma fara aiwatar da rasa nauyi. Ayyukan cardio na mai ƙona suna dace da horo a zauren kuma a gida. Akwai sharuɗɗa da yawa waɗanda zasu sa ya yiwu a yi tasiri sosai. Babban yanayin - tsarin horo, don haka gwada yin akalla sau uku a mako. Don bushewa, ya fi dacewa yin aiki 3-6 sau a mako.
Cardiotrains don ƙona mai a gida
Don samun sakamako mai kyau daga horarwa, zai fi kyau a yi shi da safe kafin cin abinci da kuma bayan ɗaukar wuta. Kwanan lokaci mafi kyau ga cardio yana da minti 45. Ya kamata fara daga minti 15, a hankali kara lokaci zuwa iyakar ƙayyade. Kowace motsa jiki ya kamata a maimaita shi a hanyoyi da yawa, farawa a 3 da kuma yin la'akari da 6, yin maimaitawa 15-25 kowace.
Ƙwararren ƙwayoyin cuta don kitsan mai mai ƙonewa:
- Birpi . Yana da matukar tasirin motsa jiki wanda ya ba da nauyi ga kusan dukkanin kungiyoyin tsoka. Na farko, yi shinge ta hannunka a ƙasa, sa'an nan kuma, a cikin tsalle, ɗauki kafafunku baya kuma kai matsayi na kwance. Yi tura-up , sa'an nan kuma, ɗaga kafafunku a cikin tsalle kuma tsayawa, bayan tsalle. Ka yi ƙoƙarin tafiya cikin matakai na motsa jiki da sauri.
- Gudun cikin matsayi na kwance . Wannan darasi, yana bada kyautar kaya mai kyau don ƙona mai a cikin ciki, da kuma yin aiki da tsokoki na kafafu. Yi la'akari da kwance, sanya hannun dama a ƙarƙashin kafadunku. A madadin, jawo zuwa kirji, sannan hagu, to, dama dama. Yi aikin a cikin sauri.
- Sauke tare da tsalle . Lunge, farawa da gaba sosai da kuma karkatarwa har sai ƙofar goshin gaba ya kai a kwance tare da bene. Daga wannan matsayi, sa tsalle a matsayin mafi girma, yadda ya dace da kafa kafafu. Lokacin sauko, tanƙwasa gwiwoyi kadan, sa'an nan, sake, yi harin. Yana da muhimmanci cewa a lokacin aiwatar da mahaukaci ya ji ƙuƙwalwar tsokoki, da kuma lokacin da ya tashi - ƙanƙancewa.
- Fitarwa da auduga . Dole ne a kula da ƙwayar zuciya don ƙone mai ya dace da tsokoki. Turawa na ƙyale ka ka yi aiki da hannuwanka, kazalika suna ba da kaya akan baya da kirji. Yi amfani da muhimmancin kwance, yin turawa, sa'an nan kuma, ƙwanƙwasawa sama, da yin auduga a cikin iska, kuma bayan saukarwa kawai yi tura-up.