Yomibini imithambo ye-aerobic kunye ne-anaerobic kufuneka ibe yinxalenye ebalulekileyo yendlela yakho yokwenza umthambo.Banokubonelela ngeenzuzo zempilo kwaye bakuncede uhlale usempilweni.Umahluko phakathi kwazo yindlela umzimba wakho osebenzisa ngayo amandla ukuze uzenze.
Ukuzivocavoca kwe-Aerobic kugxile ekuphuculeni umsebenzi we-cardiopulmonary.Igama elithi "aerobic" lithetha "neoksijini", njengoko olu hlobo lomthambo luphenjelelwa yioksijini oyifumana ekuphefumleni.
Xa usenza umthambo, izihlunu zakho zifuna ioksijini engakumbi ukuze zihlale zishukuma, yaye amandla egazi lakho okuthwala ioksijini ayenyuka ngokuthe ngcembe ukuze ahambelane nobunzulu bomthambo wakho, nto leyo ebangela ukuba ukubetha kwentliziyo yakho kunyuke nokuphefumla kwakho kube nzulu nokukhawuleza.Kwangaxeshanye, uqeqesho lwe-aerobic lwandisa imithambo yegazi emincinci ukuhambisa ioksijini eninzi kumaqela akho amahlunu amakhulu, anje ngeengalo zakho, imilenze kunye nezinqe.
Xa usenza umthambo we-aerobic, kufuneka ujolise ubuncinane imizuzu engama-30 okanye ngaphezulu komsebenzi.Lo msebenzi uquka ukuphindaphinda, ukunyakaza okuqhubekayo.
Iintlobo zokuzilolonga kweAerobic
Amathuba kukuba uqhelene neminye imizekelo yemithambo ye-aerobic.Iingcali zicebisa ukuba wenze ezi ntlobo zemithambo ubuncinane isiqingatha seyure, kathathu ukuya kasixhenxe ngeveki.Ukuzivocavoca kweAerobic kubandakanya:
•Ukubaleka okanye ukubaleka
•Ukuhamba, ngakumbi ngesantya esikhawulezayo
•Ukuqubha
•Ukubheqa
•Ukukhwela ibhayisekile okanye ibhayisekile
•Intambo yokutsiba
•Inyathelo le-aerobics
•Ukutyibiliza ekhephini
•Ukunyuka ngezinyuko
•Ukudanisa
•Ukusebenzisa oomatshini be-cardio njenge-treadmill okanye i-elliptical
Ukuba uqala nje nge-cardio, okanye ukuba awuzange usebenzise ixesha elide, qalisa ngokukhawuleza.Zifudumeze imizuzu emi-5 ukuya kwe-10, uphakamise isantya njengoko uhamba.Emva kokufudumala kwakho, jolise ubuncinane imizuzu emi-5 yomsebenzi okhethiweyo.Yonke imihla, yongeza ixesha elincinci kwindlela yakho yokuzilolonga, uphakamisa isantya njengoko usiya.Qinisekisa ukuba ubandakanya amaxesha okupholisa, njengokuhamba okanye ukolula.
Umthambo we-Anaerobic uxhomekeke ikakhulu ekuqhekekeni kwamandla agcinwe ngaphakathi kwezihlunu kunokubonelela ngeoksijini ngexesha lokuzilolonga.Ngokungafaniyo nomthambo we-aerobic, okuzilolonga ngokuqhubekayo, umthambo we-anaerobic uphila ixesha elifutshane kumanqanaba aphezulu, kwaye udla ngokusebenzisa imicu yemisipha enokuthi ivumelane ngokukhawuleza ukuqhuma okufutshane komthambo ophezulu.
Umthambo we-Anaerobic uxhomekeke ikakhulu ekuqhekekeni kwamandla agcinwe ngaphakathi kwezihlunu kunokubonelela ngeoksijini ngexesha lokuzilolonga.Ngokungafaniyo nomthambo we-aerobic oqhubekayo, umthambo we-anaerobic uphila ixesha elifutshane kumanqanaba aphezulu, kwaye kaninzi usebenzisa imicu yemisipha enokuthi ivumelane ngokukhawuleza ukuqhuma okufutshane komthambo ophezulu.
Ngokubanzi, umthambo we-anaerobic akufanele udlule kwimizuzu emibini ukuya kwemithathu, njengoko izihlunu ziya kudinwa, zibe buthathaka, kwaye zifuna ukuphumla.Amathuba avumela izihlunu ukuba ziphumle kwaye zivumela abantu abaqhelisela umthambo ukuba balungise ukuphefumla kwabo.Wakuba ugqityiwe, ungatshintsha ukusuka kwinqanaba lokuphumla ukuya kwi-aerobic exercise.
Ukuzivocavoca kwe-Anaerobic ukuzama ukubandakanya ukugijima, ukuphakamisa iintsimbi, ukutsiba phezulu, kunye noqeqesho oluphezulu lwekhefu.Ezi ziqhelo zinconywa ukuba zandise ubungakanani bemisipha kunye namandla ngelixa udala "isiphumo sokutshisa."Ngokusemthethweni eyaziwa ngokuba yi-Oxygen Post-Exercise Consumption (EPOC), i-afterburn inceda ukutshisa iikhalori ezininzi emva komsebenzi onzima.
Iintlobo zokuzilolonga kwe-Anaerobic
Eyona njongo iphambili yokuzivocavoca kwe-anaerobic kukwandisa ubunzima bezihlunu.Emva kwexesha loqeqesho oluqhubekayo, amandla akho emisipha kunye nobunzima buya kuphuculwa ngokufanelekileyo ngokuzolula, ukunyathela kunye nokulimala ngexesha loqeqesho.
Imizekelo yemithambo ye-anaerobic ibandakanya:
•Uqeqesho lwexeshana eliphezulu (HIIT)
•Ukwenyusa iintsimbi
•I-Calisthenics, efana nokutsiba kunye ne-squats
•IiPlyometrics
Xa usenza umthambo we-anaerobic, utyhala umzimba wakho ukuba usebenze kwelona nqanaba liphezulu lomgudu.Nawuphi na umsebenzi okweli nqanaba ongathwaliyo ioksijini ukuya kwizihlunu uthathwa njengeanaerobic.
Ukuqala i-anaerobic Workout, njengokuphakamisa iintsimbi, fudumeza imizuzu emi-5, nokuba uhamba, uzolula, okanye ubaleka.Qala ngokusebenza amaqela akho amakhulu emisipha kuqala, njengeengalo nemilenze.
Yenza i-1 ukuya kwi-3 iiseti ze-8 ukuya kwi-15 ukuphindaphinda.Ubunzima obukhethayo kufuneka bube nzima ngokwaneleyo ukuba ngokuphindaphinda kokugqibela, izihlunu zakho zilungele ukuyeka.Khetha imithambo esibhozo ukuya kwelishumi eyahlukeneyo oza kuyenza.Emva koko, pholisa ngokuzolula.
IiNzuzo zeMpilo zoMthambo weAerobic
Olona ncedo lubalulekileyo lokuzilolonga luyimpembelelo kwimpilo yentliziyo.Ukuzilolonga rhoqo kunokwenza intliziyo yakho nemiphunga yomelele kwaye ibonakaliswe ukukhusela isifo sentliziyo ukusa kumlinganiselo othile.
Kwangaxeshanye, umthambo we-aerobic unokunciphisa amathuba akho okuphuhlisa ezinye izifo, kubandakanya:
•Umhlaza
•Isifo seswekile
•I-Osteoporosis
•Ukutyeba ngokugqithisileyo
•Igazi elonyukayo
•Istroke
•Metabolic syndrome
Ukuzivocavoca kweAerobic kunokukunceda ukulawula ubunzima bakho, kukunceda ugcine okanye ulahlekelwe ubunzima ngaphezu kokutya okunempilo.Kwakhona kunokuphucula isimo sakho sengqondo, kwaye xa usenza umthambo, umzimba wakho ukhupha i-endorphins - iikhemikhali ezisengqondweni ezenza uzive ukhululekile, ezinokukunceda ukuba uphumle kwaye mhlawumbi ukhokele ekulaleni okungcono.
IiNzuzo zeMpilo zoMthambo we-Anaerobic
Nangona eyona nzuzo inkulu yokuzivocavoca kwe-anaerobic kukwandisa ubunzima bezihlunu, ikwatshisa iikhalori kwaye iphucule ukomelela kwentliziyo.
Uqeqesho oluqhelekileyo lokuxhathisa, olufana nokuphakamisa iintsimbi, lunokukunceda ukwandisa ubunzima bamathambo kunye nokuxinana, kukunceda uqinise amathambo akho njengoko ukhula.Uqeqesho lokuchasa lunokuphucula ulawulo lweswekile yegazi, ukunceda umzimba wakho ukuba usebenzise i-insulin kunye neswekile yegazi ngokufanelekileyo.Ewe kunjalo, umthambo we-anaerobic nawo unokukwenza uzive wonwabile.
Ixesha lokuposa: Oct-25-2022