Zombini ezitratweni ze-aerobic kunye ne-anaerobic kufuneka zibe yinxalenye ebalulekileyo yenkqubo yakho yokuzilolonga. Banokubonelela ngezibonelelo zempilo kwaye bancede uhlale usempilweni. Umahluko phakathi kwabo yindlela umzimba wakho usebenzisa amandla okwenza ngayo.

Yintoni umthambo we-aerobic?

Umsebenzi we-aerobic ugxile ekuphuculeni umsebenzi we-Cardiopulmonary. Igama elithi "i-aerobic" lithetha "ngeoksijini", njengoko olu hlobo lokuzilolonga lufunyanwa yioksijini oyifumanayo ekuphefumleni.
Xa usenza umthambo, izihlunu zakho zifuna ioksijini engaphezulu yokuhlala, kwaye i-thestone yegazi lakho ngokuthe ngcembe inyuka ukuze ihambelane nobungakanani bomthambo wakho, obangela ukuphefumla kwentliziyo yakho ukhula kwaye kukhawuleze ukhula kwaye ukhawuleze. Kwangelo xesha, uqeqesho lwe-aerobic landisa imithambo yegazi elincinci ukuhambisa ioksijini engakumbi kumaqela akho amakhulu emisipha, njengengalo yakho, imilenze, kunye namanqindi.
Xa usenza umthambo we-aerobic, kufuneka ujolise kwimizuzu engama-30 okanye ngaphezulu komsebenzi. Lo msebenzi ubandakanya ukuphindaphinda, intshukumo eqhubekayo.

Iindidi zemithambo ye-aerobic

Amathuba, uqhelene nemizekelo ethile yemithambo ye-aerobic esele ikho. Iingcali zincomela ukuba wenze ezi ntlobo zemithambo ubuncinci ubuncinci iyure, ezintathu ukuya kwezintathu veki nganye. Imithambo ye-Aerobic ibandakanya:

?Ukubaleka okanye ukubaleka
?Ukuhamba, ngakumbi kwi-Brisk Pace
?Ukuqubha
?Ukuqengqeleka
?Ukuhamba ngebhayisikile okanye ukuhamba ngebhayisikile
?Ukutsiba intambo
?Inyathelo le-Aerobics
?Ukufunxa
?Ukukhwela i-Star
?Ukudanisa
?Sebenzisa oomatshini be-Cardio njenge-treadmill okanye i-elliptical

Ukuba uqala nje ngekhadio, okanye ukuba awuzilolonga okwethutyana, qala kancinci. Ifudumele imizuzu emi-5 ukuya kweli-10, ukhetha isantya xa usiya. Emva kokufudumeza kwakho, njongo kangangemizuzu emi-5 yemisebenzi ekhethiweyo. Yonke imihla, yongeza ixesha elincinci kwinkqubo yakho yokusebenza, ukuthabatha isantya njengoko usiya. Qiniseka ukuba ufake ixesha elipholileyo, njengokuhamba okanye ukolula.

Yintoni umthambo we-anaerobic?

Ukuzilolonga kwe-Anaerobic kuxhomekeke ikakhulu kubuqhetseba kwamandla agcinwe ngaphakathi kwemisipha kunokuba ubonelelo ngeoksijini ngexesha lokuzivocavoca. Ngokungafaniyo nokuzivocavoca kwe-aerobic, oqhubekayo, umthambo oqhubekayo, kwaye uhlala usebenzisa imigangatho ephezulu kakhulu, kwaye idla ngokusebenzisa imicu emnyama enokuthi izivumelwano zinokuqhuma ngokukhawuleza.
Ukuzilolonga kwe-Anaerobic kuxhomekeke ikakhulu kubuqhetseba kwamandla agcinwe ngaphakathi kwemisipha kunokuba ubonelelo ngeoksijini ngexesha lokuzivocavoca. Ngokungafaniyo nokuzivocavoca okuqhubekayo kwe-aerobic, umthambo we-anaerobic uphila ngexesha elifutshane, kwaye idla ngokusebenzisa imicu emsitho enokuthi isivumelwano sinokuziqhelanisa nokuzilolonga okufutshane.
Ngokubanzi, umthambo we-anaerobic akufuneki ungadlulanga kwimizuzu emibini ukuya kwemithathu, njengoko izihlunu ziya kudinwa, zenze buthathaka, kwaye zifuna ukuphumla. Amathuba avumela izihlunu ukuze ziphumle kwaye zivumele abasebenzisi ukuba bahlengahlengise ukuphefumla kwabo. Xa sele igqityiwe, ungatshintsha ukusuka kwinqanaba lokuphumla ukuya kwi-aerobic.
Imithambo ye-Anaerobic ukuzama ukuquka ukuvuthuza, ukudiliza, ukutsiba okuphezulu, kunye noqeqesho oluphezulu lobuqili. Oku kuzilolonga kuyacetyiswa ukonyusa ubungakanani bemisipha kunye namandla ngelixa usenza i- "emva kokudala." Ngokwasemthethweni yaziwa ngokuba yi-oxyport egqithisileyo yeoksijini (i-EPOC), emva kwebhanti inceda ukutshisa iikhalori ezininzi emva komsebenzi onzulu.

Iindidi zemithambo ye-anaerobic

Eyona njongo iphambili yomthambo we-anaerobic kukonyusa ubunzima bemisipha. Emva kwethuba loqeqesho oluqhubekayo, amandla akho umsipha kunye nobunzima buya kuphuculwa ngokufanelekileyo ngokwenza ukolula, ukuchasana nomonakalo ngexesha loqeqesho.
Imizekelo yemithambo ye-Anaerobic ibandakanya:

?Uqeqesho oluphezulu lwethutyana (Hiit)
?Ukwenyusa iintsimbi
?I-calisthenics, njengokuxhuma kunye ne-squats
?Plyometrics

Xa usenza umthambo we-anaerobic, tyhala umzimba wakho ukuba usebenze kwinqanaba lakho eliphezulu lomzamo. Nawuphi na umsebenzi kweli nqanaba ungathwali ioksijini kwimisipha ithathwa njenge-Anaerobic.
Ukuqala umsebenzi we-anaerobic, njengokudimazeka, kushushu kangangemizuzu emi-5, nokuba kukuhamba, ukolula, okanye ukubaleka. Qala ngokusebenza amaqela akho emisipha kuqala, njengee-ARMS kunye nemilenze.
Yenza i-1 ukuya kwi-3 yeeseti ze-8 ukuya kwezi-15 ukuphindaphinda. Ubunzima obukhethayo kufuneka bube nzima ngokwaneleyo ukuba ngokuphindaphinda, izihlunu zakho zikulungele ukuyeka. Khetha izilolonga ezilishumi ukuya kwezilishumi ukwenza. Emva koko, upholile phantsi ngotwa.
Izibonelelo zezeMpilo zoQinisekiso lweAerobic
Esona sibonelelo sibaluleke kakhulu sokuzilolonga se-aerobic sisiphumo kwimpilo yentliziyo. Ukuzilolonga rhoqo kwe-aerobic kunokwenza intliziyo yakho kunye nemiphunga yomelele kwaye ibonisiwe ukuthintela isifo sentliziyo ukuya kwinqanaba elithile.
Kwangelo xesha, ukuzivocavoca kakuhle kunokukunciphisa amathuba akho okuphuhlisa ezinye izifo, kubandakanya:

?Umhlaza
?Isifo seswekile
?I-osteoporosis
?Ukutyeba kakhulu
?Igazi elonyukayo
?Ukubetha
?I-Metabolic Syndrome

Ukuzilolonga i-aerobic kunokukunceda ukuba ulawule ubunzima bakho, ukukunceda ugcine okanye unciphise umzimba ukongeza ukutya okunempilo. Ingayiphucula imo yakho, kwaye xa usenza umthambo, umzimba wakho ukhulula i-Endorphins - iikhemikhali kwingqondo eyenza uzive uphumle kwaye unokubangela ukulala okungcono.

Izibonelelo zezeMpilo ze-Anaerobic

Nangona esona sibonelelo sikhulu sokuzivocavoca sandisa ubunzima bemisipha, ivutha iikhalori kwaye iphucula ukomelela kwentliziyo.
Uqeqesho rhoqo loqeqesho, njengokuphakamisa iintsimbi, kunokukunceda ukongeza ubunzima be-bone kunye noxinano, ukukunceda ukuba womeleze amathambo akho njengokuba uneminyaka yobudala. Uqeqesho lokuchasana nalo lunokuphucula ulawulo lweswekile yegazi, nceda umzimba wakho usebenzisa i-insulin kunye neswekile yegazi ngokufanelekileyo. Ewe, ukuzivocavoca kakuhle kunokukwenza uzive ulungile.