Cardio workout in gym by beautiful female
Ekhaya okanye kwindawo yokuzivocavoca, ukusebenza ngezixhobo zokuzilolonga ze-cardio kunokuba lunyango oluluncedo kakhulu lokungakhululeki ngasemva, umvande, kunye neentlungu. Nangona kunjalo, xa uhlola zonke iimatshini ze-cardio kucetyiswa ukuba usebenzise ezo ziya kunceda ngeentlungu zentlungu kwaye zingabi mbi okanye zibangele ukulimala ngakumbi. Okufanayo kuya kuthenga izixhobo ze-cardio ezinokusetyenziswa ekhaya. Uphando lufumene ukuba uqeqesho lokuzilolonga lunokusebenza kakhulu kunyango lweentlungu zangasemva. A isifundo kwiintlungu kufumaniseke ukuba i-endorphins eveliswa kwimithambo ye-aerobic inceda ukunciphisa iintlungu ezisezantsi. I Umbutho waseMntla waseMntla waseMelika uvakalise iingcebiso ezisekelwe kubungqina bonyango lwentlungu emva, kwaye enye yeengcebiso eziphezulu yayiyi-aerobic exercise. Abantu ngabanye banokuhlala bephuma ngaphandle ukuya:
Kodwa ukuxuba kunye nezixhobo ze-cardio kunokuba neenzuzo zayo ngezizathu ezahlukeneyo. Kusenokuba shushu kakhulu, kunetha, ngamanye amaxesha abantu bakhetha inkqubo yokuzilolonga ukuze bafikelele kwikhalori okanye iinjongo zomgama, kwaye kunokuba lula kumqolo. Ukusebenza ekhaya okanye kwindawo yokuzivocavoca, oomatshini bentliziyo banokunceda ukuzisa isiqabu kwiintlungu zangasemva.
Contents
Ukuzivocavoca kwe-cardiovascular kunconywa kakhulu kumntu wonke. Kubantu abajongene neentlungu zangasemva, umthambo odityaniswe nonyango olulondolozayo ludla ngokuba yinxalenye yesicwangciso sonyango. Oku kuquka:
Ngeprogram yokuzivocavoca, iingcali zincoma ukuqala umthambo we-aerobic ophakathi. Ukuzilolonga okuphakathi kwenzelwe ukufumana intliziyo yomntu kunye nokumpompa igazi, ukubila kancinci, kunye nokuphefumla nzulu kancinci. Ezi ntlobo zokuzilolonga ziquka:
Ngethuba nje umsebenzi womzimba ufumana ukubetha kwentliziyo, le mizobo ibonakalisiwe ukunciphisa iintlungu zomqolo, ukunciphisa uxinzelelo, kunye nokunyusa isimo sengqondo. Kucetyiswa ukuba usebenzise imizuzu engama-20 ukwenza umthambo kathathu ukuya kahlanu ngeveki kwiiveki ezintandathu. Oku kuya kunceda umqolo ube sempilweni, uzive ungcono, kwaye ucetyiswa yi Umbutho wentliziyo yaseMelika.
Nangona kunjalo, ayizizo zonke iimeko zomgogodla ezixhamlayo ngokuzilolonga rhoqo. Ukufumana uvavanyo oluvela kugqirha, ingcali yomgogodla, okanye i-chiropractor inconywa ngenxa yokulimala, ubunzima obunzima kunye / okanye obuqhubekayo bentlungu ngaphambi kokuqala inkqubo yokuzivocavoca kwentliziyo. Oku kunokuba kukuqhekeka komgogodla, okanye imeko yomgogodla efuna ukugoba, okanye unyango olunzulu lomzimba / ukubuyisela kwimeko yesiqhelo. Abantu abangazilolongi rhoqo okanye abanesimo sonyango okanye sentliziyo ngokuqinisekileyo kufuneka bafumane imvume kagqirha phambi kokuba baqalise irejimeni yokuzilolonga yentliziyo.
Nje ukuba ugqirha amcocele umntu kwi-aerobic umzimba akukho zixhobo ze-cardio ezivaliweyo. Oomatshini be-elliptical kunye neebhayisekile ezimileyo zezona zinyanyezelwa kakuhle ngabantu abaneengxaki zomqolo / iimeko. Ngenxa yokuba zinempembelelo ephantsi. Nangona kunjalo, ukuba kuyanyamezeleka ukusebenzisa i-treadmill yokubaleka kuluncedo ngokunjalo. Mamela umzimba. Ukuba ukuzilolonga kwi-treadmill kubangela iintlungu zomqolo ezingekokuqaqamba nje kokuzilolonga, yima ngalo matshini kwaye uzame izixhobo ezahlukeneyo ze-cardiovascular ezinempembelelo ephantsi. Sukuzihoya iintlungu zomqolo. Ukuba intlungu iyaqhubeka kwaye ukuzivocavoca akuncedi, yima kwaye ubone ugqirha, okanye i-chiropractor ukuvavanya nokuhlalutya imeko. Emva koko banokuhlengahlengisa inxalenye yomthambo wesicwangciso sonyango ngokweempawu ezibonisayo.
Uqeqesho lwangaxeshanye yindibaniselwano ye-aerobic kunye nemithambo yokuxhathisa ngexesha leseshoni yokujima enye. Ukuziqhelanisa neAerobic kunye nokuxhathisa kuchaphazela umzimba ngeendlela ezahlukeneyo. Uhlobo loqeqesho lwe-aerobic lumisela indlela oludibana ngayo nomthambo wokuxhathisa. Ulandelelwano lweentlobo zemithambo efana ne-aerobic kunye nokuxhathisa ukuzilolonga kunokwenza umahluko. Ukuba nokuqonda okucacileyo okumbalwa malunga noqeqesho lwangaxeshanye kuya kunceda ukwenza izigqibo malunga nenkqubo yokuzilolonga.
Ukuhamba ngebhayisikile kunye ne-ergonomics ehamba nayo iyafana nezithethe zokuxhathisa umzimba osezantsi. Izihlunu ze-muscle eziza kunye nokubaleka kubangela umonakalo we-muscle, ngelixa i-contraction in cycling nayo ibangela umonakalo wemisipha, ayikho kwinqanaba elifanayo. Ukuhlanganisa iinkqubo zokuzilolonga ngokuchanekileyo kungundoqo, njengenkqubo ebalekayo edityaniswe nomthambo wokuphakamisa umzimba ophezulu kunokuba luncedo. Ngelixa ubaleka kwaye ucinezela imilenze yonke imihla kunokuphazamisana kwaye kunokubangela ukulimala. Okanye ukuba wenza umthambo wokuzilolonga kunye nokuxhathisa kwiseshoni enye, okanye ngosuku olunye, qwalasela ulandelelwano lwemithambo, kuxhomekeke ekubeni yintoni na injongo.
Ulwazi olulapha alujoliswanga ukuba luthathe indawo yobudlelwane buqu kunye nomqeqeshi oqeqeshiweyo wezempilo, ugqirha onelayisensi, kwaye ayililo ingcebiso kwezonyango. Siyakukhuthaza ukuba wenze izigqibo zokhathalelo lwempilo ngokubhekisele kuphando lwakho kunye nentsebenziswano kunye noqeqesho kwezempilo. Umda wolwazi lwethu unqunyelwe kwi-chiropractic, musculoskeletal, amayeza aphathekayo, impilo, imiba yezempilo ebuthathaka, amanqaku amayeza asebenzayo, izihloko kunye neengxoxo. Sibonelela kwaye sinika intsebenziswano yeklinikhi neengcali ezivela kuluhlu olubanzi lwamacandelo. Ingcali nganye ilawulwa bubuchule bayo bokuziqhelanisa kunye nolawulo lwayo lwelayisensi. Sisebenzisa iinkqubo zempilo kunye nezempilo ukunyanga kunye nokuxhasa ukhathalelo lwenkqubo yokulimala okanye yokuphazamiseka kwenkqubo yemisipha. Iividiyo zethu, iiposti, izihloko, izifundo, kunye nokuqonda kugubungela imicimbi yeklinikhi, imiba, kunye nezihloko ezinxulumene nokuxhasa, ngokuthe ngqo okanye ngokungathanga ngqo, umda weklinikhi yokuziqhelanisa. isifundo esifanelekileyo sophando okanye izifundo ezixhasa iiposti zethu. Sinikezela ngeekopi zophando ezixhasayo ezifumanekayo kwiibhodi ezilawulayo nakuluntu xa kuceliwe. Siyaqonda ukuba sigubungela imicimbi efuna inkcazo eyongezelelweyo yokuba inganceda njani kwisicwangciso esithile sokhathalelo okanye inkqubo yonyango; Ke, ukuqhubeka nokuxoxa ngalo mbandela ungentla, nceda ukhululeke ukubuza uGqirha Alex Jimenez okanye unxibelelane nathi apha 915-850-0900.
UGqirha Alex Jimenez DC, MSACP, CCST, IFMCP *, CIFM *, CTG *
email: qeqeshi@elpasofunctionalmedicine.com
Ifowuni: 915-850-0900
Ilayisenisi eTexas naseNew Mexico
IBritish Journal of Medicine yeMidlalo. (Novemba 2020) āZeziphi iindlela zokuzilolonga ezisebenza kakhulu ekunyangeni iintlungu ezisezantsi? Uhlalutyo lwemeta yenethiwekhiā https://bjsm.bmj.com/content/54/21/1279
Ubuhlungu. (Disemba 2020) "Ngaba iindlela ze-opioid ezingapheliyo ezibandakanyekayo kwimiphumo yoqeqesho lwe-aerobic kwiintlungu ezingapheliyo ezisezantsi? Ulingo olulawulwa ngokungakhethiyoā https://journals.lww.com/pain/Citation/2020/12000/Are_endogenous_opioid_mechanisms_involved_in_the.23.aspx
Umbutho weNorth American Spine. (2020)
Umgangatho wobuchule wokuSebenza *
Ulwazi olulapha ku "Izixhobo zeCardio zokuzilolonga ezingayi kuba mbi ngakumbi iintlungu zomqolo"Akujoliswanga ukuthatha indawo yobudlelwane obubodwa kunye nomntu oqeqeshiweyo wezempilo okanye ugqirha onelayisensi kwaye akusiyo isiluleko sonyango. Sikhuthaza ukuba wenze izigqibo zezempilo ngokusekelwe kuphando lwakho kunye nentsebenziswano kunye nochwepheshe bezempilo abaqeqeshiweyo.
Ulwazi lweBlog kunye neengxoxo zoMda
Umda wethu wolwazi ilinganiselwe kwiChiropractic, i-musculoskeletal, amayeza omzimba, impilo, igalelo le-etiological ukuphazamiseka kwe-viscerosomatic ngaphakathi kweentetho zeklinikhi, ezinxulumene ne-somatovisceral reflex clinical dynamics, i-subluxation complexes, imiba yezempilo ebuthathaka, kunye / okanye amanqaku amayeza asebenzayo, izihloko kunye neengxoxo.
Sibonelela kwaye sibonise intsebenziswano yeklinikhi neengcaphephe kumacandelo ahlukeneyo. Ingcali nganye ilawulwa ngumsebenzi wabo wobugcisa kunye negunya labo lokufumana iphepha-mvume. Sisebenzisa iiprothokholi ezisebenzayo zempilo kunye nempilo entle ukunyanga nokuxhasa ukhathalelo lokwenzakala okanye ukuphazamiseka kwenkqubo ye-musculoskeletal.
Iividiyo zethu, izithuba, izihloko, imixholo, kunye nokuqonda zibandakanya imiba yezonyango, imiba, kunye nezihloko eziyelelene kwaye zixhase ngokuthe ngqo okanye ngokungathanga ngqo umda wokuziqhelanisa wethu.
I-ofisi yethu izamile ngokufanelekileyo ukubonelela ngeengcaphulo ezixhasayo kwaye ichonge uphando olufanelekileyo lophando okanye izifundo ezixhasa izithuba zethu. Sinikezela ngeekopi zophando ezixhasayo ezifumanekayo kwiibhodi ezilawulayo nakuluntu ngesicelo.
Siyaqonda ukuba sigubungela imicimbi efuna inkcazo eyongezelelweyo yokuba inganceda njani kwisicwangciso esithile sokhathalelo okanye inkqubo yonyango; ke, ukuqhubeka nokuxoxa ngombandela ongentla, nceda ukhululeke ukubuza UDkt Alex Jimenez, DC, okanye qha ga mshelana nathi 915-850-0900.
Silapha ukunceda wena kunye nosapho lwakho.
Iintsikelelo
UDkt Alex Jimenez D.C., I-MSACP, RN*, I-CCST, IFMCP*, I-CIFM*, I-ATN*
email: qeqeshi@elpasofunctionalmedicine.com
Ilayisenisi njengoGqirha weChiropractic (DC) kwi Texas & New Mexico*
Texas DC Ilayisensi # TX5807, New Mexico DC Ilayisensi # I-NM-DC2182
Unikwe Ilayisensi njengoMongikazi oBhalisiweyo (RN*) in Florida
Florida License RN Ilayisensi # I-RN9617241 (Nombolo yolawulo. 3558029)
Ubume obubambeneyo: ILayisensi yeeNkcazo ezininzi: Ugunyaziswe Ukuziqhelanisa I-40 States*
UGqr. Alex Jimenez DC, MSACP, RN* CIFM*, IFMCP*, ATN*, CCST
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