Inqanaba lentliziyo yakho ekujolise kuyo (okanye uqeqesho lokubetha kwentliziyo) kuxhomekeke kubudala bakho kunye nepesenti yenqanaba lentliziyo yakho ephezulu (umda ophezulu wokubetha ngomzuzu intliziyo yakho inokufikelela kuwo ngaphambi kokuba ibe yingozi); Ipesenti ye-MHR ogqiba ekubeni usebenze kuyo ixhomekeke kwiinjongo zakho zokomelela komzimba.
umyalezo wovelwano wokuphulukana nomyeni
Malunga neNqanaba leThagethi yeNhliziyo yakho
Ngelixa kuyinyani ufuna ukuzisa ukubetha kwentliziyo yakho ukuze wonwabeIzibonelelo zomthambo wentliziyo, kukho uluhlu olukhuselekileyo onokuzilolonga ngalo ngaphandle kokubeka uxinzelelo olukhulu entliziyweni yakho.
Amanqaku afanelekileyo- Imifanekiso yoQeqesho lweeSpecial Glutes
- Imifanekiso yokunyusa iintsimbi
- Imizekelo yokuzivocavoca kwe-Isotonic enemifanekiso
Ukubala iNqanaba eliPhezulu leNtliziyo
Ukubala izinga eliphezulu lentliziyo yi-equation elula: Iminyaka engama-220 . Umzekelo, umntu oneminyaka engama-25 unezinga eliphezulu lentliziyo le-195 kwaye umntu oneminyaka engama-50 unezinga eliphezulu lentliziyo eli-170. Izinga liyehla kunye nobudala kuba intliziyo inokumelana nokuzimisela okungaphezulu ngaphambili ebomini kunokuba kamva.
Ukubala ireyithi yentliziyo ekujoliswe kuyo
Inxaki yokufumana inqanaba lentliziyo ekujolise kulo yile: I-220-iminyaka ye-X% yenqanaba eliphezulu lentliziyo . Owona mgangatho wentliziyo ubalaseleyo wokuzivocavoca ngaphandle kwezithintelo zonyango ezibathintelayo ekunyuseni izinga lokubetha kwentliziyo yabo lijikeleze iipesenti ezingama-50 -85% yenqanaba lentliziyo eliphezulu lokuzilolonga ngokuzilolonga. Umzekelo, umntu oneminyaka engama-40 ubudala ofuna ukusebenza kwiipesenti ezingama-70 zenqanaba lentliziyo baya kuba nenqanaba lentliziyo elijolise kwi-126 (220-40 X 70% = 126).
| Ubudala | Ubungakanani bentliziyo | Iipesenti ezingama-50 ze-MHR ekujoliswe kuzo | Ireyithi ekujoliswe kuyo ye-80% MHR |
| Amashumi amabini | 200 | 100 | 160 |
| 30 | Ngo-190 | 95 | 152 |
| 40 | 180 | 90 | 144 |
| Amashumi amahlanu | 170 | 85 | 136 |
| 60 | 160 | 80 | 128 |
| 70 | 150 | 75 | 56 |
Umahluko ngokwesini
Ngokwe- Umbutho wentliziyo yaseMelika Ukujoliswa kwentliziyo kujolise kuphela kubudala kunye nokuzimisela okufunwayo, hayi kwisini. A funda kwakhona kwi-2010 yiYunivesithi yaseNyakatho-ntshona wenze ibango lokuba iithagethi zentliziyo ezijolise kwabasetyhini kufuneka zibe sezantsi kunaleyo yamadoda. Ifomula abayicebisayo malunga nokufumana iithagethi zentliziyo yabasetyhini yile: I-206-88% yobudala bomfazi . Kwaye ngelixa uphononongo lucebisa ukuba abafazi abaqhelekileyo abanakho ukufikelela kwinqanaba elijolise kwintliziyo njengamndilili wamadoda, uninzi lwezona ntliziyo zijolise kwizindululo zokungahoyi isini.
Indawo yokutshisa amanqatha
Nangona kushukuxwa kushushu phakathi kobuchwephesha bokomelela komzimba, iithagethi zentliziyo ekujoliswe kuyo ngokutshiswa kwamafutha kuhlala kucingelwa ukuba zijikeleze i-60-70% yenqanaba eliphezulu lentliziyo yakho. Usebenzisa le fomyula, unokufumanisa ukuba yeyiphi inqanaba lentliziyo ekufuneka ulisebenzisile ukuze utshise amanqatha. Kwelinye icala, kubalulekile ukuba uqaphele ukuba uqeqesho lwamandla kucingelwa ukuba yeyona ndlela yokutshisa amanqatha kunye nokwakha izihlunu, okukhokelela kutshintsho olukhulu kulwakhiwo lomzimba.
Jonga iNqanaba leNtliziyo yakho rhoqo
Anumkhondo womsebenziinokukunceda ugcine umkhondo wokubetha kwentliziyo yakho ngelixa usenza umthambo. Unokujonga kwakhona ukubetha kwentliziyo yakho ngokusebenzisa iminwe emibini ukulinganisa ukubetha kwakho esihlahleni sakho okanye kwindawo yentamo yakho apho ijike khona emhlathini. Bala inani lokubetha kwisithuba sesibini selesibini uze uphinde uphinde ulishumi. Ukuba ulinganisa i-12 beats kwimizuzwana emithandathu, ke ulinganisela i-bpm eyi-120 kwaye ulungile ngaphakathi kwendawo ekujolise kuyo eneminyaka engama-35.
Phrinta eyakho itshathi yokwenza umthambo!
Yakha unyamezelo
Ukuba usebenzisa izihlandlo ezithathu ukuya kwezintlanu ngeveki, emva koko ufuna ukubetha ngaphakathi kwinqanaba lokujongwa kwentliziyo yakho kuninzi lwexesha lakho lokuzilolonga, ngaphandle kwexesha olichithe ukufudumeza nokupholisa. Umzekelo, umntu obalekayo obaleka iimayile ezintathu kathathu ngeveki uya kufuna ukuba kwindawo ekujoliswe kuyo yentliziyo ubuncinci isibini nesiqingatha seemayile ngekota yeekhilomitha macala omabini ukuze afudumale kwaye apholise.
Ukufikelela kwiRhafu yakho
Intliziyo yakho, njengaso nasiphi na isihlunu, yakha unyamezelo ngokuhamba kwexesha. Ungafumanisa ukuba njengoko usebenza rhoqo ukuba wakha unyamezelo kubunzulu obuthile kwaye kunzima ukubetha isantya sentliziyo ekujolise kuyo. Oku kuthetha ukuba kuya kufuneka utshintshe isiqhelo okanye wandise amandla okuqhubeka nokudibana neenjongo zakho. Ngokomndilili, kuya kufuneka ujonge isicwangciso sakho sokuzilolonga rhoqo kwiiveki ezili-12 kwaye uhlengahlengise ngokweemfuno zomzimba wakho. Ukuba ufuna uncedo lokukhuphela itshathi yokuprinta eprintiweyo, jonga eziiingcebiso eziluncedo.
