Kokubili ukuzivocavoca kwe-aerobic kanye ne-anaerobic kufanele kube yingxenye ebalulekile yenqubo yakho yokuzivocavoca. Banganikeza izinzuzo zezempilo futhi bakusize uhlale uphilile. Umehluko phakathi kwazo yindlela umzimba wakho usebenzisa amandla okwenza ngayo.

Kuyini ukuzivocavoca kwe-aerobic?

Ukuzivocavoca i-Aerobic kugxile ekuthuthukisweni komsebenzi we-Cardiopulmonary umsebenzi. Igama elithi "aerobic" lisho ukuthi "nge-oxygen", njengoba lolu hlobo lokuzivocavoca lubhekwa umoya-mpilo owutholayo ekuphefumuleni.
Lapho uvivinya umzimba, izicubu zakho zidinga i-oksijini ethe xaxa ukuze zihlale zinyakaze, futhi umthamo wokuphatha igazi lakho ukhula kancane kancane ukufanisa ubukhulu bokuzivocavoca kwakho, okubangela ukukala kwenhliziyo yakho ukujula nokusheshisa. Ngasikhathi sinye, ukuqeqeshwa kwe-aerobic kukhula imithambo yegazi emincane ukuletha umoya-mpilo omkhulu kumaqembu akho amakhulu emisipha, njengezingalo zakho, imilenze kanye nezinkalo.
Lapho wenza ukuzivocavoca kwe-aerobic, kufanele uhlose okungenani imizuzu engama-30 noma ngaphezulu komsebenzi. Lo msebenzi uhlanganisa ukuphindaphindwa, ukunyakaza okuqhubekayo.

Izinhlobo zokuzivocavoca kwe-aerobic

Amathuba ujwayelene nezibonelo ezithile zokuzivocavoca kwe-aerobic vele. Ochwepheshe batusa ukuthi wenze lezi zinhlobo zokuzivocavoca okungenani isigamu sehora, amahlandla amathathu kuya kwayisikhombisa isonto ngalinye. Ukuzivocavoca kwe-Aerobic kufaka phakathi:

?Ukugijima noma ukugijima
?Ukuhamba, ikakhulukazi endaweni evuthayo
?Ukubhukuda
?Ukuqwayiza
?Ukuhamba ngebhayisikile noma ngebhayisekili
?Intambo egxuma
?Isinyathelo Aerobics
?Ukushushu
?Ukugibela izitebhisi
?Ukudansa
?Usebenzisa imishini ye-Cardio njenge-treadmill noma i-elliptical

Uma nje uqala nge-Cardio, noma uma ungakasebenzisi isikhashana, qala kancane. Ukufudumala imizuzu emi-5 kuya kwengu-10, kuthatha ijubane njengoba uya. Ngemuva kokufudumeza kwakho, uhlose okungenani imizuzu emi-5 yomsebenzi okhethiwe. Nsuku zonke, engeza isikhathi esincane kwinqubo yakho yokuzivocavoca, ucosha ijubane njengoba uya. Qiniseka ukuthi ufaka izikhathi ezipholile-phansi, njengokuhamba noma ukwelula.

Uyini umsebenzi we-anaerobic?

Ukuzivocavoca i-Anaerobic kuncike kakhulu ekuqhekekeni kwamandla agcinwe ngaphakathi kwemisipha kunokuba kuhlinzekwe umoya-mpilo ngesikhathi sokuzivocavoca. Ngokungafani nokuzivocavoca kwe-aerobic, okuwukuzivocavoca okuqhubekayo, ukuzivocavoca i-anaerobic kuyinto yesikhashana emazingeni aphezulu, futhi kuvame ukusebenzisa imicu yemisipha engaphothulwa ngokushesha iziqhumane zokuzivocavoca okuphezulu.
Ukuzivocavoca i-Anaerobic kuncike kakhulu ekuqhekekeni kwamandla agcinwe ngaphakathi kwemisipha kunokuba kuhlinzekwe umoya-mpilo ngesikhathi sokuzivocavoca. Ngokungafani nokuzivocavoca okuqhubekayo kwe-aerobic, ukuzivocavoca i-anaerobic kuyinto yesikhashana emazingeni aphezulu, futhi kuvame ukusebenzisa imicu yemisipha engaphothulwa ngokushesha iziqhumane zokuzivocavoca okuphezulu.
Ngokuvamile, ukuzivocavoca kwe-anaerobic akufanele kudlule imizuzu emibili kuya kwemithathu, njengoba izicubu zizokhathala, zibe buthaka, futhi zidinga ukuphumula. Izikhathi zivumela izicubu ukumane ziphumule futhi zivumele abahloli ukuthi baguqule ukuphefumula kwabo. Uma usuqediwe, ungaphenduka uguquko kusuka esigabeni sokuphumula sokuzivocavoca i-aerobic.
Ukuzivocavoca kwe-anaerobic ukuzama ukufaka i-sprinting, isisindo, ukugxuma okuphezulu, kanye nokuqeqeshwa kwesikhashana esiphezulu. Lezi zivivinyo zinconyelwe ukukhulisa usayizi wemisipha namandla ngenkathi kudala "umphumela we-afterburn." Ukusetshenziswa ngokusemthethweni kokusebenzisa ngokweqile i-oksijini yokusebenzisa i-oksijini (ePoc), ngemuva kwalokho, ngemuva kwalokho kusiza ukushisa amakhalori amaningi ngemuva kokusebenza okukhulu.

Izinhlobo zokuzivocavoca kwe-anaerobic

Inhloso enkulu yokuzivocavoca i-anaerobic ukwandisa isisindo semisipha. Ngemuva kwenkathi yokuqeqeshwa okuqhubekayo, amandla akho emisipha kanye nesisindo azothuthukiswa ngempumelelo ngokwelula, ukukona, kanye nomonakalo ngesikhathi sokuqeqeshwa.
Izibonelo zokuzivocavoca i-anaerobic zifaka:

?Ukuqeqeshwa kwesikhashana esiphezulu (HIIT)
?Phakamisa izinsimbe ezisindayo
?Ama-calisthenics, afana nama-jump nama-squats
?Ama-Plyometric

Lapho wenza ukuzivocavoca kwe-anaerobic, ucindezela umzimba wakho ukuze usebenze ezingeni lakho eliphakeme kakhulu lomzamo. Noma yimuphi umsebenzi kuleli zinga elingaphathi i-oksijini kuya emsiphani uthathwa njenge-anaerobic.
Ukuqala ukusebenzisa i-anaerobic, njengokunciphisa isisindo, ukufudumala imizuzu emi-5, kungaba ukuhamba, ukwelula noma ukugijima. Qala ngokusebenza kwamaqembu akho amakhulu ezimisipha, njengezingalo nemilenze.
Yenza ama-1 kuye ku-3 amasethi wokuphindaphinda okungu-8 kuya ku-15. Izisindo ozikhethayo kufanele zibe zisinda ngokwanele ukuthi ukuphindaphinda kokugcina, izicubu zakho sezilungele ukuma. Khetha izivivinyo eziyisishiyagalombili kuya kweziyishumi ezihlukile ongazenza. Ngemuva kwalokho, kuphole phansi ngokwelula.
Izinzuzo zezempilo zokuzivocavoca kwe-aerobic
Inzuzo ebaluleke kakhulu yokuzivocavoca kwe-aerobic ngumthelela empilweni yenhliziyo. Ukuzivocavoca okujwayelekile kwe-aerobic kungenza inhliziyo yakho namaphaphu kuqine futhi kukhonjisiwe ukuvikela isifo senhliziyo ngezinga elithile.
Ngasikhathi sinye, ukuzivocavoca kwe-aerobic kunganciphisa amathuba akho okuthuthukisa ezinye izifo, kufaka phakathi:

?Umdlavuza
?Isifo sikashukela
?I-Osteoporosis
?Ukukhuluphala
?Umfutho wegazi ophakeme
?Udwezwe
?I-Metabolic Syndrome

Ukuzivocavoca kwe-Aerobic kungakusiza futhi ukuthi uphathe isisindo sakho, kukusiza ukugcina noma ukwehlisa isisindo ngaphezu kokudla okunempilo. Kungathuthukisa futhi isimo sakho semizwa, futhi lapho uvivinya umzimba, umzimba wakho ukhipha ama-endorphin - amakhemikhali ebuchosheni akwenza uzizwe uphumule, ongakusiza ekulaleni kangcono.

Izinzuzo zezempilo zokuzivocavoca i-anaerobic

Yize inzuzo enkulu kakhulu yokuzivocavoca i-anaerobic yandisa isisindo semisipha, futhi ishisa amakhalori futhi ithuthukise ukuqina komzimba.
Ukuqeqeshwa okujwayelekile kokumelana, njengokuphakamisa izinsimbi, kungakusiza ukukhulisa ubuningi bethambo nokuqina, ukukusiza ukuba uqinise amathambo akho njengoba ukhula. Ukuqeqeshwa Ukumelana nakho kungathuthukisa ukulawulwa koshukela wegazi, ukusiza umzimba wakho ukuthi usebenzise i-insulin noshukela wegazi kahle ngempumelelo. Vele, ukuzivocavoca i-anaerobic kungakwenza uzizwe kahle.