Imyitozo ya Aerobic na Anaerobic byombi igomba kuba igice cyingenzi mubikorwa byawe. Barashobora gutanga inyungu zubuzima no kugufasha gukomeza kugira ubuzima bwiza. Itandukaniro hagati yabo nuburyo umubiri wawe ukoresha imbaraga zo kubikora.

Imyitozo yo muri Aerobic niyihe?

Imyitozo ya Aerobic yibanda ku rwego rwo kuzamura imikorere ya cardiopulnary. Ijambo "aerobic" risobanura "hamwe na ogisijeni", kuko ubwo bwoko bw'imyitozo ngororamubiri iterwe isoni na ogisijeni uva mu guhumeka.
Iyo ukora siporo, imitsi yawe ikeneye ogisijeni nyinshi kugirango igume, kandi ubushobozi bwamaraso bwamaraso burahaguruka buhoro buhoro guhuza ingembamyi wimyitozo yawe, itera umuvuduko wumutima kugirango uzure kandi uhumeke. Muri icyo gihe, imyitozo ya Aerobic yagutse imiyoboro mito y'amaraso kugira ngo itange ogisijeni nyinshi mu matsinda yawe y'imitsi, nk'amaguru, amaguru, n'ibiti.
Mugihe ukora imyitozo ya Aerobic, ugomba kuba ufite byibuze iminota 30 cyangwa irenga mubikorwa. Iki gikorwa kirimo kugenda gisubirwamo, gikomeza.

Ubwoko bw'imyitozo ya Aerobic

Amahirwe uramenyereye ingero zimwe zimyitozo yo mu kirere? Abahanga musaba ko ukora imyitozo yuburyo byibuze igice cyisaha, inshuro eshatu kugeza kuri karindwi buri cyumweru. Imyitozo ya Aerobic irimo:

?Kwiruka cyangwa kwiruka
?Kugenda, cyane cyane kuri pace yihuse
?Koga
?Koga
?Amagare cyangwa amagare
?Gusimbuka umugozi
?Intambwe Yindege
?Gusiganwa ku maguru
?Kuzamuka kw'intambwe
?Kubyina
?Ukoresheje imashini za cardio nka podiyo cyangwa elliptique

Niba utangiye gusa na cardio, cyangwa niba utarakora mugihe gito, tangira buhoro. Shyushya kuminota 5 kugeza 10, gufata umuvuduko uko ugenda. Nyuma yo gushyuha, intego byibuze iminota 5 yuburyo bwatoranijwe. Buri munsi, ongeraho umwanya muto mubikorwa byawe byimyitozo, gutoragura umuvuduko uko ugenda. Witondere gushyiramo ibihe byiza, nko kugenda cyangwa kurambura.

Imyitozo ya Anaerobic ni iki?

Imyitozo ya Anaerobic yishingikiriza cyane cyane kugabanuka kwingufu ibitswe mumitsi aho gutanga ogisijeni mu gihe cy'imyitozo. Bitandukanye n'imyitozo yo mu kirere, ikora imyitozo ikomeza, imyitozo ya Anaerobic irahari ku rwego rwo hejuru mu rwego rwo hejuru, kandi akenshi ikoresha fibre zirashobora guhindura ibintu byihuse mu myitozo ngororamubiri.
Imyitozo ya Anaerobic yishingikiriza cyane cyane kugabanuka kwingufu ibitswe mumitsi aho gutanga ogisijeni mu gihe cy'imyitozo. Bitandukanye n'imyitozo ngororamubiri ihoraho, imyitozo ya Anaerobic itabaye igihe gito ku rwego rwo hejuru, kandi akenshi ikoresha fibre zirashobora gusezerana vuba mu myitozo ngororamubiri yo hejuru.
Muri rusange, imyitozo ya Anaerobic ntigomba kurenza iminota ibiri cyangwa itatu ipine, igabanuka, ikarenga, kandi ikeneye kuruhuka. Intera yemerera imitsi kuruhuka no kwemerera imyitozo guhindura umwuka. Iyo umaze kurangira, urashobora kuva mu cyiciro cyo kuruhuka mu myitozo ya Aerobic.
Imyitozo ya Anaerobic yo kugerageza gushyiramo koza, guhimba ibipimo, gusimbuka hejuru, hamwe namahugurwa yintoki ndende. Iyi myitozo irasabwa kongera ingano n'imbaraga mu gihe yateje imbere "nyuma yo gutangaza." Kumenyekana kumugaragaro-imyitozo ya ogisijeni (Epoc), nyuma yo gutwika karori nyinshi nyuma y'ibikorwa bikomeye.

Ubwoko bw'imyitozo ya Anaerobic

Intego nyamukuru yimyitozo ya Anaerobic ni ukongera imitsi. Nyuma yigihe cyamahugurwa, imbaraga zawe na misa bizagenda neza muburyo burambuye, kwikuramo, no kwangirika mugihe cyamahugurwa.
Ingero z'imyitozo ya Anaerobic harimo:

?Amahugurwa yo mu rwego rwo hejuru (Hiit)
?Uburemere
?Calisthenics, nko gusimbuka no guswera
?Plyometrics

Iyo ukora imyitozo ya Anaerobic, usunika umubiri wawe gukora kurwego rwo hejuru rwimbaraga. Igikorwa icyo ari cyo cyose kuri uru rwego kidatwara ogisijeni mumitsi ifatwa nkibinyana.
Gutangira imyitozo ya Anaerobic, nko gushyushya iminota 5, kugenda, kurambura, cyangwa kwiruka. Tangira ukora amatsinda yawe yimitsi, nkumutwaro n'amaguru.
Kora 1 kugeza kuri 3 ibice 8 kugeza 15 gusubiramo. Uburemere uhitamo bigomba kuba biremereye bihagije ko gusubiramo bwa nyuma, imitsi yawe yiteguye guhagarara. Hitamo imyitozo umunani kugeza icumi zitandukanye zo gukora. Nyuma, birakonje kurambura.
Inyungu zubuzima bwimyitozo ya Aerobic
Inyungu yingenzi yimyitozo yo mu kirere ningaruka kubuzima bwumubiri. Imyitozo isanzwe yimyambaro irashobora gutuma umutima wawe n'ibihaha byawe bikomera kandi byerekanwe kugirango birinde indwara yumutima kurwego runaka.
Muri icyo gihe, imyitozo yo muri Aerobic irashobora kugabanya amahirwe yo guteza imbere izindi ndwara, harimo:

?Kanseri
?Diyabete
?Osteoporose
?Umubyibuho ukabije
?Umuvuduko ukabije wamaraso
?Inkoni
?Syndrome

Imyitozo ya Aerobic irashobora kandi kugufasha gucunga uburemere bwawe, kugufasha gukomeza cyangwa kugabanya ibiro usibye indyo yuzuye. Irashobora kandi kunoza umwuka wawe, kandi iyo ukora siporo, umubiri wawe urekura endorphine - imiti mubwonko ituma wumva uruhutse, ushobora kugufasha kuruhuka kandi birashoboka ko utoroshye.

Inyungu zubuzima bwimyitozo ya Anaerobic

Nubwo inyungu nyinshi za siporo yo Anaerobic zigenda ziyongera imitsi, iraka kandi yaka karori kandi itezimbere ubuzima bwiza.
Amahugurwa yo kurwanya buri gihe, nko guterura uburemere, arashobora kugufasha kongera amagufwa nubucucike, bigufasha gukomeza amagufwa yawe mugihe uzewe. Amahugurwa yo kurwanya kandi arashobora kunoza isukari yisukari, gufasha umubiri wawe gukoresha insuline na maraso y'amaraso neza. Birumvikana ko imyitozo ya Anaerobic irashobora kandi gutuma wumva umerewe neza.