Masewero a aerobic ndi anaerobic ayenera kukhala gawo lofunikira pazochita zanu zolimbitsa thupi. Akhoza kukupatsani ubwino wathanzi komanso kukuthandizani kuti mukhale ndi thanzi labwino. Kusiyana pakati pawo ndi momwe thupi lanu limagwiritsira ntchito mphamvu kuti lizichita.

Kodi Aerobic Exercise Ndi Chiyani?

Kuchita masewera olimbitsa thupi kwa aerobic kumayang'ana kwambiri kupititsa patsogolo ntchito yamtima. Mawu oti "aerobic" amatanthauza "ndi okosijeni", chifukwa masewera olimbitsa thupi amalimbikitsidwa ndi mpweya womwe umapeza popuma.
Mukamachita masewera olimbitsa thupi, minofu yanu imafunika mpweya wochuluka kuti ipitirize kuyenda, ndipo mphamvu yonyamula okosijeni ya magazi anu imakwera pang’onopang’ono kuti ifanane ndi mmene mumachitira masewera olimbitsa thupi, zomwe zimachititsa kuti mtima wanu uzigunda kwambiri komanso kupuma kwanu kukhale kozama komanso kufulumizitsa. Panthawi imodzimodziyo, maphunziro a aerobic amakulitsa mitsempha yaing'ono yamagazi kuti ipereke mpweya wambiri kumagulu anu akuluakulu a minofu, monga manja anu, miyendo, ndi chiuno.
Mukamachita masewera olimbitsa thupi, muyenera kuchita masewera olimbitsa thupi kwa mphindi 30 kapena kuposerapo. Ntchitoyi imaphatikizapo kubwerezabwereza, kuyenda kosalekeza.

Mitundu ya Zochita Zolimbitsa Thupi za Aerobic

Mwayi mukudziwa kale zitsanzo za masewera olimbitsa thupi. Akatswiri amalangiza kuti muzichita masewera olimbitsa thupi kwa theka la ola, katatu kapena kasanu ndi kawiri pa sabata. Zochita za Aerobic zikuphatikizapo:

?Kuthamanga kapena kuthamanga
?Kuyenda, makamaka pa liwiro lachangu
?Kusambira
?Kupalasa
?Kupalasa njinga kapena kupalasa njinga
?Chingwe chodumpha
?Khwerero aerobics
?Skiing
?Kukwera masitepe
?Kuvina
?Gwiritsani ntchito makina a cardio ngati treadmill kapena elliptical

Ngati mutangoyamba kumene ndi cardio, kapena ngati simunachite masewera olimbitsa thupi kwakanthawi, yambani pang'onopang'ono. Kutenthetsa kwa mphindi 5 mpaka 10, ndikuwonjezera liwiro pamene mukupita. Mukatha kutentha, yesetsani kuchitapo kanthu kwa mphindi zisanu. Tsiku ndi tsiku, onjezani nthawi pang'ono pakuchita masewera olimbitsa thupi, kukulitsa mayendedwe momwe mukupita. Onetsetsani kuti muli ndi nthawi yozizirira, monga kuyenda kapena kutambasula.

Kodi Anaerobic Exercise Ndi Chiyani?

Kuchita masewera olimbitsa thupi kumadalira makamaka kuwonongeka kwa mphamvu zomwe zimasungidwa mkati mwa minofu m'malo mopereka mpweya wabwino panthawi yolimbitsa thupi. Mosiyana ndi masewera olimbitsa thupi, omwe ndi masewera olimbitsa thupi mosalekeza, masewera olimbitsa thupi a anaerobic sakhalitsa pamiyeso yamphamvu kwambiri, ndipo nthawi zambiri amagwiritsa ntchito ulusi wa minofu womwe umatha kugunda mofulumira chifukwa cha kuphulika kwachidule kwa masewera olimbitsa thupi kwambiri.
Kuchita masewera olimbitsa thupi kumadalira makamaka kuwonongeka kwa mphamvu zomwe zimasungidwa mkati mwa minofu m'malo mopereka mpweya wabwino panthawi yolimbitsa thupi. Mosiyana ndi kuchita masewera olimbitsa thupi mosalekeza, kuchita masewera olimbitsa thupi kwa anaerobic kumakhala kwakanthawi kochepa kwambiri, ndipo nthawi zambiri kumagwiritsa ntchito ulusi wa minofu womwe umatha kugundana mwachangu pakuphulika kwakanthawi kolimbitsa thupi kwambiri.
Nthawi zambiri, masewera olimbitsa thupi a anaerobic sayenera kupitirira mphindi ziwiri kapena zitatu, chifukwa minofu idzatopa, kufooka, ndikusowa kupuma. Kupuma kumathandiza kuti minofu ipumule ndikulola ochita masewera olimbitsa thupi kuti asinthe kupuma kwawo. Mukamaliza, mutha kusintha kuchokera ku gawo lopuma kupita ku masewera olimbitsa thupi.
Zochita zolimbitsa thupi za anaerobic kuyesera kuphatikiza kuthamanga, kukwera mapiri, kudumpha kwakukulu, komanso maphunziro apamwamba kwambiri. Zochita izi akulimbikitsidwa kuonjezera kukula kwa minofu ndi mphamvu pamene kupanga "afterburn effect." Zomwe zimadziwika kuti Kumwa Oxygen Kwambiri Pambuyo Polimbitsa Thupi (EPOC), kutentha kwapang'onopang'ono kumathandiza kuwotcha zopatsa mphamvu zambiri mukamagwira ntchito kwambiri.

Mitundu ya Zochita Zolimbitsa Thupi za Anaerobic

Cholinga chachikulu cha masewera olimbitsa thupi a anaerobic ndikuwonjezera minofu. Pambuyo pa nthawi yophunzitsidwa mosalekeza, mphamvu za minofu yanu ndi misala yanu zidzasinthidwa bwino kudzera mu kutambasula, kugwedeza, ndi kuwonongeka panthawi ya maphunziro.
Zitsanzo za masewera olimbitsa thupi a anaerobic ndi awa:

?Maphunziro apamwamba kwambiri (HIIT)
?Kukweza zitsulo
?Calisthenics, monga kudumpha ndi squats
?Plyometrics

Mukamachita masewera olimbitsa thupi, mumakankhira thupi lanu kuti ligwire ntchito molimbika kwambiri. Zochita zilizonse pamlingo uwu zomwe sizimanyamula mpweya kupita ku minofu zimatengedwa kuti ndi anaerobic.
Kuti muyambe masewera olimbitsa thupi, monga kukweza zitsulo, tenthetsani kwa mphindi zisanu, kuyenda, kutambasula, kapena kuthamanga. Yambani pogwiritsira ntchito magulu anu akuluakulu a minofu poyamba, monga mikono ndi miyendo.
Chitani 1 mpaka 3 seti za 8 mpaka 15 kubwereza. Zolemera zomwe mumasankha ziyenera kukhala zolemetsa mokwanira kuti pobwereza kubwereza komaliza, minofu yanu imakhala yokonzeka kuima. Sankhani masewera asanu ndi atatu kapena khumi osiyanasiyana oti muchite. Pambuyo pake, khalani pansi potambasula.
Ubwino Wathanzi Lamasewero a Aerobic
Phindu lofunika kwambiri la masewera olimbitsa thupi ndi momwe zimakhudzira thanzi la mtima. Kuchita masewera olimbitsa thupi nthawi zonse kungapangitse mtima wanu ndi mapapu kukhala olimba ndipo zasonyezedwa kuti zimateteza matenda a mtima pamlingo wina.
Nthawi yomweyo, masewera olimbitsa thupi amachepetsa mwayi wokhala ndi matenda ena, kuphatikiza:

?Khansa
?Matenda a shuga
?Osteoporosis
?Kunenepa kwambiri
?Kuthamanga kwa magazi
?Stroke
?Metabolic syndrome

Kuchita masewera olimbitsa thupi kwa Aerobic kungakuthandizeninso kuchepetsa kulemera kwanu, kukuthandizani kusunga kapena kuchepetsa thupi kuwonjezera pa zakudya zopatsa thanzi. Zingathenso kusintha maganizo anu, ndipo pamene mukuchita masewera olimbitsa thupi, thupi lanu limatulutsa endorphins - mankhwala mu ubongo omwe amakupangitsani kukhala omasuka, omwe angakuthandizeni kuti mupumule komanso kuti mukhale ndi tulo tabwino.

Ubwino Wathanzi Wolimbitsa Thupi wa Anaerobic

Ngakhale phindu lalikulu la masewera olimbitsa thupi a anaerobic ndikuwonjezera minofu, imawotcha zopatsa mphamvu ndikuwongolera kulimba kwamtima.
Kuchita masewera olimbitsa thupi nthawi zonse, monga kukweza zolemera, kungakuthandizeni kuonjezera mafupa ndi kachulukidwe, kukuthandizani kulimbikitsa mafupa anu pamene mukukalamba. Kuphunzitsa kukana kungathandizenso kuwongolera shuga m'magazi, kuthandizira thupi lanu kugwiritsa ntchito insulin ndi shuga m'magazi moyenera. Zachidziwikire, masewera olimbitsa thupi a anaerobic amathanso kukupangitsani kumva bwino.