Zvese zviri zviviri Aerobic uye aaerobic kurovedza muviri kunofanirwa kuve chinhu chakakosha cheyako maitiro ekurovedza muviri. Vanogona kupa hutano hutano uye kukubatsira iwe kugara uine hutano. Musiyano uripo pakati pavo nzira iyo muviri wako unoshandisa simba kuzviita.

Chii chinonzi Aerobic Exercise?

Aerobic kurovedza kunotarisa pane kusimudzira kwebasa remwoyo remwoyo. Izwi rekuti "Aerobic" rinoreva "neokisiokisi", sezvo urwu rudzi rwekurovedza muviri rwunoratidzwa neokisijeni raunowana kubva pakufema.
Paunorwidza Panguva imwecheteyo, kudzidziswa kweAerobic kwakawedzera midziyo yeropa yekununura yakawanda okisijeni kumapoka ako makuru emapanduru, senge maoko ako, makumbo, uye chiuno.
Paunenge uchiita Aerobic Exercise, iwe unofanirwa kuvavarira kwemaminitsi makumi matatu kana anopfuura ebasa. Ichi chiitiko chinosanganisira kudzokorora, kuenderera mberi kufamba.

Mhando dzeAerobic Exercises

Mikana iwe unoziva mimwe mienzaniso yeaerobic Exercises kare. Nyanzvi dzinokurudzira kuti uite aya marudzi ekurovedza muviri kweinenge hafu yeawa, katatu kusvika kanomwe vhiki imwe neimwe. Aerobic Exercises inosanganisira:

?Kumhanya kana kumhanya
?Kufamba, kunyanya paBrisk kumhanya
?Kushambira
?Kutemwa
?Cycling kana biking
?Kusvetuka tambo
?Nhanho Aerobics
?Skiing
?Stair kukwira
?Kutamba
?Uchishandisa Cardio Machina kunge treadmill kana elliptical

Kana iwe uchingotanga kunze neCardio, kana iwe usina kumbomudzidzira munguva, kutanga zvishoma nezvishoma. Runodziya kumusoro kwemaminitsi mashanu kusvika gumi, kutora kumhanya kwaunoenda. Mushure mekudziya kwako, chinangwa kwemaminitsi mashanu ebasa rakasarudzwa. Zuva nezuva, wedzera nguva shoma kune yako Workout maitiro, inotora kumhanya paunenge uchienda. Ita shuwa yekubatanidza nguva inotonhorera-pasi, sekufamba kana kutambanudza.

Chii chinonzi Anaerobic Exercise?

Aaerobic Exercise inovimba zvakanyanya pane kuputsa kwesimba rakachengetwa mukati memasuru pane kuwanikwa kweokisijeni panguva yekurovedza muviri panguva yekurovedza muviri. Kusiyana nekurovedza muviri, uko kuri kuenderera mberi kurovedza muviri, kurovedza muviri kunogara kwenguva pfupi, uye kunowanzo shandisa masiketi emhasuru izvo zvinogona kuwirirana nekukurumidza kwekuputika kwenguva pfupi.
Aaerobic Exercise inovimba zvakanyanya pane kuputsa kwesimba rakachengetwa mukati memasuru pane kuwanikwa kweokisijeni panguva yekurovedza muviri panguva yekurovedza muviri. Kusiyana nekuenderera mberi kweArobic Exercise, kurovedza muviri kwakapfupika-kwakararama pamazinga ekuwedzera, uye zvinowanzoshandisa maronda emhasuru izvo zvinogona kuita nekukurumidza kwekuputika kwenguva pfupi.
Kazhinji, kurovedzeraa kweaerobic hakufanirwe kupfuura maminitsi maviri kusvika matatu, semhasuru inotora, ineta, uye inoda kuzorora. Kupindira kunobvumira mhasuru kuti uzorodze uye kubvumira macomputer kuti agadzirise kufema kwavo. Kamwe yapera, iwe unogona kushandura kubva pane yekuzorora chikamu kune aerobic kurovedza muviri.
Aneerobic Exerces kuyedza kusanganisira kusimisa, zvinorema, kusvetuka kwakakwirira, uye kukwidziridzwa kwepamusoro-soro kudzidziswa. Aya maekisesaizi anokurudzirwa kuwedzera saizi saizi uye simba paunenge uchigadzira "mushure mekutevera." Kuzivikanwa zviri pamutemo sekunyanyisa-kurovedza muviri okisijeni

Mhando dzeAaerobic Exercises

Chinangwa chikuru cheAnaerobic Exercise ndeyekuwedzera mhasuru misa. Mushure menguva yekuenderera mberi kudzidziswa, simba rako remhasuru uye misa zvichavandudzika zvakanaka kuburikidza nekutambanudza, kupokana, uye kukuvara panguva yekudzidziswa.
Mienzaniso yeAnaerobic Exercises inosanganisira:

?Yakakwira-Yakadzika Internal Kudzidziswa (Hiit)
?Kusimudza simbi
?Calistenics, senge kusvetuka uye squats
?Plyometrics

Paunoita anaerobic kurovedza muviri, unosundira muviri wako kuti ushande kune yako yepamusoro nhanho yekuedza. Chero chiitiko pane iyi level iyo isingatakure okisijeni kumhasuru inoonekwa seaerobic.
Kutanga Anaerobic Workout, seyakayera kurema, inodziya kwemaminitsi mashanu, kungave kufamba, kutambanudza, kana kumhanya. Tanga nekushanda mapoka ako makuru emapanduru kutanga, kunge maoko nemakumbo.
Ita 1 kusvika matatu seti ye8 kusvika ku15 kudzokorora. Zviyero zvaunosarudza zvinofanirwa kuve zvinorema zvakakwana kuti nekupedzisira kudzokorora, tsandanyama dzako dzakagadzirira kumira. Sarudza masekisiti masere akasiyana siyana ekuita. Mushure mezvo, kutonhorera pasi nekutambanudza.
Kubatsira kwehutano kweAerobic Exercise
Kubatsirwa kwakanyanya kweAerobic Exercise ndiyo mhedzisiro yehutano hwemwoyo. Kugara uchiita Aerobic kurovedza kunogona kuita kuti mwoyo wako uye mapapu akasimba uye aratidzirwa kudzivirira chirwere chemoyo kune imwe nhanho.
Panguva imwecheteyo, kurovedzera kweAerobic kunogona kuderedza mikana yako yekukudziridza zvimwe zvirwere, kusanganisira:

?Cancer
?Chirwere cheshuga
?Osteoporosis
?Kufutisa
?Yakakwira Ropa Dzvinyadzo
?Stroke
?Metabolic syndrome

Aerobic kurovedza kunogona zvakare kukubatsira iwe kurongedza uremu hwako, kukubatsira iwe kuchengetedza kana kuderedza uremu kuwedzera kune hutano hwekudya. Zvinogona zvakare kuvandudza mamiriro ako, uye paunoshandisa maitiro ako ekupedzisira - makemikari muuropi anokuita kuti unzwe wakasununguka, izvo zvinogona kukubatsira kuzorora uye kuti utungamire kurara zviri nani.

Hutano Kubatsira kweAnaerobic Exercise

Kunyangwe iyo yakanyanya kubatsirwa kweAnaerobic Exercise iri kuwedzera mhasuru misa, inopisa zvakare makorari uye inovandudza mangolovascular Fitness.
Kugara uchidzidziswa kudzidziswa, sekusimudza zviyero, kunogona kubatsira kuti uwedzere pfupa uye density, kukubatsira kusimbisa mapfupa ako sewe zera rako. Kudzidzira kudzidziswa kunogona zvakare kugadzirisa zvakare kweruzhinji shuga kutonga, kubatsira muviri wako kushandisa insulin uye shuga yeropa zvakanyanya. Ehe, kurovedza muviri kunokuitawo kunogona kuita kuti unzwe zvakanaka.