Kuchita masewera olimbitsa thupi kwa Aerobic ndi Anaerobic kuyenera kukhala gawo lofunikira pazochita masewera olimbitsa thupi. Amatha kupereka zabwino komanso kukuthandizani kuti mukhale athanzi. Kusiyana pakati pawo ndi momwe thupi lanu limagwiritsa ntchito mphamvu kuti muwachite.

Kodi masewera olimbitsa thupi ndi chiyani?

Kuchita masewera olimbitsa thupi kumayang'ana pakupititsa patsogolo ntchito ya mtima. Mawu oti "aerobic" amatanthauza
Mukamachita masewera olimbitsa thupi, minofu yanu imafunikira okosijeni ambiri kuti aziyenda, ndipo mafuta anu ochulukitsa amayenda pang'onopang'ono kuti agwirizane ndi kuchuluka kwa masewera olimbitsa thupi, zomwe zimapangitsa kuti mtima wanu uwuke ndi kupuma kwanu kuti muchepetse. Nthawi yomweyo, maphunziro a Aerobini amakula mitsempha yaying'ono yamagazi kuti ipereke mpweya wabwino kwambiri m'minyewa yanu, monga mikono, miyendo, ndi m'chiuno.
Mukamachita masewera olimbitsa thupi aerobic, muyenera kukhala ndi mphindi zochepa kapena zochulukirapo. Ntchitoyi imaphatikizaponso kubwereza, kuyenda kosalekeza.

Mitundu ya zolimbitsa thupi za aerobic

Mwayi wanu umadziwika ndi zitsanzo zina za masewera a aerobic kale. Akatswiri amalimbikitsa kuti muchite masewera olimbitsa thupi osachepera theka la ola, katatu mpaka zisanu ndi ziwiri mlungu uliwonse. Zotsatira za aerobic zimaphatikizapo:

?Kuthamanga kapena kuthamanga
?Kuyenda, makamaka mopanda manyazi
?Kusambira
?Kuzungulira
?Njinga kapena njinga
?Kudumpha chingwe
?Gawo la Awebics
?Kusayenda
?Kukwera masitepe
?Kuvina
?Kugwiritsa ntchito makina a Cardio ngati treadmill kapena elliptical

Ngati mukungoyamba ndi Cardio, kapena ngati simunagwiritse ntchito kwakanthawi, yambani pang'onopang'ono. Yambitsani kwa mphindi 5 mpaka 10, kutola liwiro mukamapita. Mukatha kutentha, cholinga cha mphindi zosankhidwa 5 zosankhidwa. Tsiku lililonse, onjezerani kanthawi pang'ono ku chizolowezi chanu cholimbitsa thupi, ndikutola liwiro mukamapita. Onetsetsani kuti mwaphatikiza nthawi yozizira, monga kuyenda kapena kutambasula.

Kodi chochita masewera olimbitsa thupi ndi chiani?

Kuchita masewera olimbitsa thupi kumadalira makamaka kuwonongeka kwa mphamvu zosungidwa mkati mwa minofu m'malo moperewera kwa oxygen pochita masewera olimbitsa thupi. Mosiyana ndi masewera olimbitsa thupi a arrobic, omwe amalimbitsa thupi mopitirira pano, amangokhala nthawi yayitali, ndipo nthawi zambiri amagwiritsa ntchito ulusi wa minofu zomwe zingagwiritsidwe ntchito mofulumira.
Kuchita masewera olimbitsa thupi kumadalira makamaka kuwonongeka kwa mphamvu zosungidwa mkati mwa minofu m'malo moperewera kwa oxygen pochita masewera olimbitsa thupi. Mosiyana ndi masewera olimbitsa thupi mopitilira mu mwa aerobic, masewera a anaerobic ndi ofupikirako pang'ono, ndipo nthawi zambiri amagwiritsa ntchito ulusi wa minofu zomwe zingagwiritsidwe ntchito mofulumira kuchita masewera olimbitsa thupi kwambiri.
Nthawi zambiri, kuchita masewera olimbitsa thupi sikuyenera kupitirira mphindi ziwiri mpaka zitatu, chifukwa minofu idzafooka, ndikusowa kupumula. Zosavuta zimasiyidwa minofu kuti zisunge ndikulola ochita kupanga kuti asinthe. Ikamalizidwa, mutha kusintha kuchokera pagawo lonse kupita ku Aerobic masewera olimbitsa thupi.
Zochita zolimbitsa thupi kuyesera kuphatikiza kupaka, kulemera, kulumpha kwambiri, komanso maphunziro apamwamba kwambiri. Izi tikulimbikitsidwa kuwonjezera kukula kwa minofu ndi nyonga ndikupanga "pambuyo poti zotsatira zake." Wodziwika bwino kwambiri wogwiritsa ntchito zolimbitsa thupi (EPOC), pambuyo pa pambuyo pake, pambuyo pa pambuyo pa kukonzekera zopatsa mphamvu zambiri pambuyo pa ntchito yayikulu.

Mitundu ya zolimbitsa thupi za Anaerobic

Cholinga chachikulu cha onaerobic olimbitsa thupi ndikuwonjezera minofu yambiri. Pakapita nthawi yophunzitsira mosalekeza, mphamvu yanu ya minofu ndi misa ikhale bwino chifukwa chotambasula, kusokonekera pakuphunzitsidwa.
Zitsanzo za masewera olimbitsa thupi amaphatikizidwa:

?Maphunziro apamwamba kwambiri (Hit)
?Kulemera
?Calsenics, monga kudumpha ndi zingwe
?Plyometrics

Mukamachita masewera olimbitsa thupi, mumakankhira thupi lanu kugwira ntchito yanu yayikulu kwambiri. Zochita zilizonse pamlingo uwu womwe sukunyamula mpweya kwa minofu umawonedwa ngati Anaerobic.
Kuti muyambe kulimbitsa thupi, ngati kulemera, kutentha kwa mphindi 5, kuyenda, kutambasula, kapena kuthamanga. Yambani ndikugwira minofu yanu yayikulu yoyamba, ngati mikono ndi miyendo.
Chitani 1 mpaka 3 seti 8 mpaka 15 zobwereza. Zolemera zomwe mungasankhe ziyenera kukhala zolemetsa kuti pongobwereza komaliza, minofu yanu yakonzeka kuyimilira. Sankhani masewera asanu ndi atatu mpaka khumi kuti achite. Pambuyo pake, ozizira pansi potambasungunuka.
Ubwino Waumoyo wa Masewera a Aerobic
Phindu lofunika kwambiri lochita masewera olimbitsa thupi ndi momwe limakhalira ndi thanzi la mtima. Kuchita masewera olimbitsa thupi pafupipafupi kumatha kupangitsa mtima wanu ndi m'mapapu olimba ndipo wawonetsedwa kuti matenda a mtima pamlingo wina.
Nthawi yomweyo, masewera olimbitsa thupi amatha kuchepetsa mwayi wokhala ndi matenda ena, kuphatikiza:

?Khansa
?Kunenepetsa
?Osteoporosis
?Kunenepa
?Kuthamanga kwa magazi
?Sitintroko
?Metabolic syndrome

Kuchita masewera olimbitsa thupi kungakuthandizeninso kusamalira kulemera kwanu, kukuthandizani kuti mukhalebe kapena kuchepetsa thupi kuwonjezera pa zakudya zopatsa thanzi. Zitha kusinthanso momwe mumasinthira, ndipo mukamachita masewera olimbitsa thupi, thupi lanu limatulutsa zipsinjo - mankhwala muubongo omwe amakupangitsani kukhala omasuka, omwe angakuthandizeni kuti mupumule komanso kuti mugone bwino.

Ubwino Waumoyo wa Zolimbitsa thupi za Anaerobic

Ngakhale phindu lalikulu la masewera olimbitsa thupi likuwonjezera minofu yambiri, imawotcha zopatsa mphamvu ndikusintha kulimba mtima kwa mtima.
Kuphunzitsidwa nthawi zonse, monga kukweza miyeso, kumatha kukuthandizani kuonjezera mafupa komanso kuchuluka, kukuthandizani kulimbitsa mafupa anu monga muliri zaka. Kuphunzitsidwa kukana kukana shuga, kuthandiza thupi lanu kugwiritsa ntchito insulin ndi magazi magazi mokwanira. Inde, kuchita masewera olimbitsa thupi kumathanso kukupangitsani kumva bwino.