Heart kōmi ciia. Haʻilula maluhia naau ana i aʻo. New Wristband

Heart - ka loa nui hui, o ka ke kanaka. Overestimate kona nui i loko o mākou kino mea wale ole i ke Akua. Ma sport ke hoʻoikaika i ka 'auhau o ka mea'ōnaehana mānowai koko'ōnaehana a me ka hana i ko lakou mau ola waiwai. Eia naʻe, me ka kupono e hoʻokokoke i ke aʻo hiki ke pilikia i ka naau. Ma keia 'atikala, mākou e nānā i ka naʻau ana a me ka naau lākiō o? Aie?, A kŘkńkŘkń pehea e hana ai i ka naau i ka ikaika.

Heart kōmi

He aha ka naau kōmi (HR), i ka inoa paipai. Kēia mea i ka helu o ka Pauma no minuke. I ka lā, ka hapanui o ke aʻo kuka i ka nānā 'ana ma luna o ka naau i kela cii, a i paa ma ka pili ana i ka naau kōmi anakahi. Mau cii i pōpilikia pākahi no kēlā me kēia kanaka. Ka loa pololei hualoaʻa hiki ke loaʻa ma ooieoeiiaeuiuo lapaʻau 'o ka mea'ōnaehana mānowai koko oihana, akā, ua pololei mea ole apau no mākou. No laila, ua ho omaulia ana i ka wahi ma luna o lākou iho. No keia, ua pono, e ike i ka lāʻau ikiʻai wale i maha ai, a me ka i kā mākou helu o Kal.

Pehea e ana i ka lāʻau ikiʻai wale o kou iho?

No laila, e hooholo i ka naau ana i koena, mākou i e helu i ka helu ana o Kal no minuke. Ke easiest alanui, e hana i kēia - e haha aku i ka lāʻau ikiʻai wale ma ka na pulima oʻu, luakini, a me ka'ā'ī, a helu i ka helu o ka hahau ana, e lilo no kekahi minuke. No ka poe i ipu koko ua pono i hūnāʻia ma lalo o kaʻili, he mea ka naau kōmi kanaka hoʻoponopono. Keia ua maikai i hana ai i loko o ke kakahiaka, ma ka noho ana kulana, ma mua aina kakahiaka. Ma hope o hoomaopopo ana i ka lāʻau ikiʻai wale i koena, e hiki ke kiʻi i kekahi 'ano pololei' ike e pili ana i ke ola o ka mea'ōnaehana mānowai koko nenoaiu. Ma mua o ka mea mea ikaika, ka mea ma lalo o ka huahelu mua mākou. Ke kūmau no ka awelika kanaka ua manaoia e e 55-70 kui iho oe a no minuke (ma ka maha). ʻOiai ka mea, a pau hilinaʻi nui ma luna o kona mau makahiki, hoohanau a me ka holaʻilikai. Ma marathon kukini, no ka mea hoike, o ka naau o ka luawai-hoʻomaʻamaʻa, no laila, ka mea, e like 40 kui iho oe a no minuke, e hoolako i ke kino a me ke koko.

Pehea e hoʻomaulia i kā mākou naʻau i kela (MHR)?

несложно. E huli mai i ka i kā mākou allowable lāʻau ikiʻai wale Snap. E hoʻoholo MHR Aia i ekolu nā papakuhikuhi:

1. 220 - makahiki. 'O kēia ka easiest a wikiwiki ala.
2. No na kanaka, i ka haʻilula nana me keia: 214 - (makahiki, hoonuiia ka 0.8). A no ka wahine e like me ia mahope iho: 209 - (makahiki, hoonuiia ka 0.9). Kēia iaoia Ua noʻonoʻo hou kēia.
3. Ke kolu o ka koho o ka surest, akā, he nui aku manawa a me ke kākoʻo 'ia pono a me ka pono ola kanaka e wale pono. He mea pono e lawe mai i ka holo hoao me ka lāʻau ikiʻai wale ana.

Helu ana walaʻauʻana nā hoailona hiki ke hoomau aku, e nānā i ka naau i kela cii, a koho i ka loa e pono kekahi.

1. "Heart", a pākōlea

He ka loa akahai wahi, i mea kumu ka mea, ua kapaia ka pākōlea. lāʻau ikiʻai wale huahelu o 60-70% o MHR. Aʻo i loko o kēia wahi mea pono no ka poe e pono e hoʻomaka ana i ke ola, a uaʻilihune physical hola. Ka haawe o haʻahaʻa pinepine 'Loko ka naau Muscle ole a kau aku la ma kamepiula o ke exhaustion. Ma ka 'ilikai "cardiac" ciia pono kekahi kakahiaka mehana-i mua kauoha aku la i a me ka mana aʻo. E hoʻokō ia, ia mea lawa paha kana e hana i kekahi kino me ka haahaa pinepine 'a me ka haawe ana, a hoʻi lawe i ka holoholo ma luna o ka palahalaha ili.

2. Fitness a haahaa wahi

hola ciia mea i loko o ka laulā o 70-80% o MHR. Ma keia hihia, ke pūnao hana i loko o ia ke ala i ka ikehu mai mai ka momona. Ke'ī mai, i ka hola kahi e leie aku oe, e kuni i ka mea momona a me ka emi kino ke kaumaha. A noʻonoʻo hele e ole e lawa e lawe mai i ka naau ana e like me ke kiʻekiʻe. E hana i kēia, e pono e oia i kona iki, pii i ka anuu, jogging a hana kino ma ka lōpū uuku ae.

3. Ka aerobic? Aie?

A hiki i ka lāʻau ikiʻai wale kīnā 80-90% o kā mākou aerobic ciia ieiuaau huli no. Aie i ka ulu kūpono o ka hoʻokō ', i ke kino hoʻomaka e pana aku au i hou calories. Ma ka wehe 'ana o ka momona o ke kino ia mea,ʻaʻole lawa ka manawa, no laila, e hoʻomaka e kiʻi i ka ikehu mai ka carbohydrate me ke koe.

4. Anaerobic ciia

A hiki i ka lāʻau ikiʻai wale i kela kīnā 90% o ka i kā mākou 'ilikai, e hoʻomaka ana ciia anaerobic stress. Ke kino hoʻomaka e 'ike i ka muli o ka oxygen, a hele i ka anaerobic aeea kino. Kona kaikea a kokoke puhi i loko o kēia ciia, a me ke kino i loaʻa i ka ikehu mai carbohydrates. Pūnao i loko o ka anaerobic ano haawi ala i ka he hopena ia - lacticʻakika. He kēiaʻakika hana i ka manao o ka luhi i loko o nā nāʻiʻo, a ia lŘlŘ ka wā he kiʻekiʻe-māmā sprint.

I ka ho okumu ana o lacticʻakika i loko o ka Muscle hana workouts ma ka anaerobic ciia o pōkole lōʻihi like 'ole. Eia naʻe, ka mea, ua pono ka loa e like me ka hoʻomōhala muscular ke ahonui. I Muscle aeee i iauae-, binders lacticʻakika, hiki i nā nāʻiʻo, e hana hou. Ka wā e hoʻohana i kēia mau waiwai, i ka maʻiʻo o lacticʻakika i loko o nā nāʻiʻo maoli, a me ka mea, hoʻomaka i ka ikaika 'Aʻohe. Ke kino UOAAaOON e ke hakuloli ia mea, a me ka paha ke oi buffering konohiki. A laila, ma luna o ka mea e hiki mai ana workout nāʻiʻo paʻa mai ana. Kekahi inoa no ka anaerobic ciia - ka ciia o ka mana ahonui. Ano, e ike i ka mea i pono. Aʻo i loko o keia ano he hoʻonui hoʻi i ka ulu ana o Muscle nuipa a.

5. ka oo? O kā mākou e haawe

Ka wā o ka naau i kela mea kokoke i ka 100% o MHR, i kā mākou ciia ieiuaau huli no. Eia ke kino ke hana i piha nona iho. All laau a me ka buffering konohiki i ka lukuʻia, a me ka mea'ōnaehana mānowai koko a me ka ÷ naehana hanu nenoai hana me ka maiau i hiki.

Ma ka oo? O kā mākou e haawe he nui helu o calories hoolilo ia, a me ka Hoʻohaku kaʻina hana i loko o ka meaola ka anaerobic. IeAUPIIe, IAa IO nooaai? Ana ma keia ano pono i ka 'âlapa mua Competition. Ka poe i makemake e lilo ke kaupaona ana, a hooikaika mai nāʻiʻo, 'aʻole i pono e lawe mai ia lakou iho i ka exhaustion.

Pehea e pili i ka ike ana i ka lāʻau ikiʻai wale cii?

Beginners like pono me ka poʻe limahana ma ka hola no ka hoola a me ka hooikaika ana i ke kino, ka mea, he pono i ka 'ē aʻe i loko o ka mua eha aʻo naʻau kōmi ciia. Mahana mai no ia, a noonoo hoomakaukau i ke kiʻekiʻe o ke kino i luna wahie, no laila ia e hoʻomaka i loko o ka "naau" o ka lāʻau ikiʻai wale ciia.

E lilo aku ke kaupaonaʻana, e pono 'ē aʻe i ka hola āpana me ka aerobic. Ka wā e haha aku i kou kino i mākaukau no ka oi, i nā hoʻohui pōkole anaerobic workouts i mahuahua ai ke ahonui. Ma ke ala, ina e hele a maʻa e ana i ka haawe mea,ʻaʻole i loko o kilomika a me nā minuke a me ka hola, ka mea e e nui oi pono no ka hana ana o ke kino.

Mahuahua ka naau ana i hoʻokō '- he naoh i ka hana ana o ka naau Muscle. Inā ka naau uku, piʻi pū hoʻomaka koke i lōpū ho'āʻo pono na nāʻiʻo, alaila, o ka naau mea i makaukau no ka pinepine '. ʻOiai ke kino, he adaptive waiwai, ke ana ana i ka mahuahua ka lāʻau ikiʻai nā palapala ia ia. Maikaʻi loa i hoʻokō 'e e he uuku naʻau kōmi. Inā 'oe e hooikaika mau a me ka meaningfully me ka lāʻau ikiʻai wale o ka manawa iho, e hoʻomaka i ka "haule ana." A e kōkua iā ia, ia mea e pono ai i kū i ka naau kōmi ciia. No ia ia ka poino, e hoi e komo pu ma kaʻai o kaʻai eʻai i ka naau Muscle.

New Wristband

Ma nā makahiki, i waena o ka hoohalike o ke olakino Aloha Hawaii ka loa kaila sport kila kupee lima, ka mea, he poe no hoi i ka hola LIKE. E ka loaʻa mai ka haʻuki kupee, a ia, e kōkua iā mākou i loko o ke kaōhiʻana i ka lāʻau ikiʻai wale cii. Kēia mea He He liʻiliʻi kaila ana i nā Hāmeʻa i ua hoʻokino e like me ka poe kiai. Ua hiki ke hoʻolako pono me ka 'ia, akā, ka hapanui o keia la ka Ke Ana Hoʻohālike hana ole ia. Kupee synchronize me kou Phone, ma a ka ike a pau ma ka papakaumaka.

Ke kaumaha ma muli o ka ho, ka mea hiki ke hana kekahi mau oihana: kapuwai ana, hooponopono kūlana o ka hiamoe, naau uku ana, a no laila, ma luna o. Created he mea kalaima ma muli o ka ikaika mea ulu i loko o ka helu ana o kanaka, ka poe i overweight. Kupee aiiieieoaeuii nō ho`ii kekahi kanaka, a leie aku la ia ia e ike maopopo aku la ia i hana workout papahana (e holo ana i ke kaumaha ma muli o ka pale umauma hoʻokahi) a ole. I ko makou hihia, ke kupee mea kūpono no ka mea, e leie aku oe ia mau ike i kou naau i kela me ka distracted ma kona helu.

O ka holo ana, e hiki ke hana me keia ana i nā Hāmeʻa, a hiki i ka diabolo helu, no ka mea, ua ike pehea e kiʻi i ka lāʻau ikiʻai wale ciia no. Eia naʻe, naau kōmi - he anakahi o ka hoʻokahi wale nō kanaka, pela no ia mea nō kupono e noonoo. pehea e ana i ka lāʻau ikiʻai wale o kona iho oe i ike ai mamua. E mālama i kēia pukana ma ka hoʻomaʻamaʻa, ka hoʻohana 'ana i kekahi papa hana, i ka manawa o ka mea okoa aʻo' ole, a me oe e e hiki ke kuhikuhi i ko lakou mau pale kaua. Ma hope o ka pule a me ka mahina, 'oe helu a me ke hakuloli i ka polokalamu aʻo ma lalo o ka hou i nā hualoaʻa. A me ka mea, e ia, ina e hana i ka mea pono.

ka hopena

I kēia mau lā mākou i aʻo ai i ka naau kōmi ciia. Keia ike, e kōkuaʻoe e hoʻokokoke i ke aʻo hou ka manaʻoi. E hoomanao i ka naau ola mea i emi nui ma mua o ka maikai helehelena, no lailaʻoe e lawe malama ana ia!