Imyitozo ya aerobic na anaerobic igomba kuba igice cyingenzi mumyitozo yawe. Barashobora gutanga inyungu zubuzima kandi bakagufasha gukomeza kugira ubuzima bwiza. Itandukaniro hagati yabo nuburyo umubiri wawe ukoresha imbaraga zo kubikora.

Imyitozo yo mu kirere ni iki?

Imyitozo ya aerobic yibanda ku kuzamura imikorere yumutima. Ijambo "aerobic" risobanura "hamwe na ogisijeni", kuko ubu bwoko bw'imyitozo ngororamubiri buterwa na ogisijeni ukura mu guhumeka.
Iyo ukora imyitozo ngororamubiri, imitsi yawe ikenera ogisijeni nyinshi kugirango igumane, kandi ubushobozi bwamaraso ya ogisijeni yo gutwara amaraso buhoro buhoro burazamuka kugirango buhuze ubukana bwimyitozo ngororamubiri, ibyo bigatuma umuvuduko wumutima wawe uzamuka kandi guhumeka kwawe kwimbitse no kwihuta. Muri icyo gihe, imyitozo ya aerobic yagura imiyoboro mito y'amaraso kugirango itange ogisijene nyinshi mumatsinda yawe manini, nk'amaboko, amaguru, n'ikibuno.
Mugihe ukora imyitozo ya aerobic, ugomba intego byibura iminota 30 cyangwa irenga yibikorwa. Iki gikorwa kirimo gusubiramo, gukomeza kugenda.

Ubwoko bw'imyitozo yo mu kirere

Amahirwe uramenyereye ingero zimwe na zimwe zimyitozo yindege. Abahanga baragusaba gukora ubu bwoko bwimyitozo byibuze igice cyisaha, inshuro eshatu kugeza kuri zirindwi buri cyumweru. Imyitozo yo mu kirere irimo:

?Kwiruka cyangwa kwiruka
?Kugenda, cyane cyane ku muvuduko wihuse
?Koga
?Koga
?Amagare cyangwa amagare
?Umugozi wo gusimbuka
?Intambwe yindege
?Umukino wo gusiganwa ku maguru
?Kuzamuka ingazi
?Kubyina
?Gukoresha imashini yumutima nka podiyumu cyangwa elliptique

Niba utangiye gusa na cardio, cyangwa niba utarigeze ukora imyitozo mugihe gito, tangira buhoro. Shyushya iminota 5 kugeza 10, fata umuvuduko uko ugenda. Nyuma yo gushyuha, shyira byibuze iminota 5 yibikorwa byatoranijwe. Buri munsi, ongeraho umwanya muto mubikorwa byawe byo gukora imyitozo, fata umuvuduko uko ugenda. Witondere gushiramo ibihe bikonje, nko kugenda cyangwa kurambura.

Imyitozo ya Anaerobic Niki?

Imyitozo ya Anaerobic ishingiye cyane cyane kumeneka ryingufu zibitswe mumitsi aho gutanga ogisijeni mugihe cy'imyitozo. Bitandukanye n'imyitozo yo mu kirere, ikaba ari imyitozo ikomeza, imyitozo ya anaerobic ibaho igihe gito ku rwego rwo hejuru cyane, kandi akenshi ikoresha imitsi y'imitsi ishobora kwandura vuba vuba igihe gito cyo gukora imyitozo ikomeye.
Imyitozo ya Anaerobic ishingiye cyane cyane kumeneka ryingufu zibitswe mumitsi aho gutanga ogisijeni mugihe cy'imyitozo. Bitandukanye n'imyitozo ikomeza yo mu kirere, imyitozo ya anaerobic iba igihe gito kurwego rwo hejuru cyane, kandi akenshi ikoresha fibre yimitsi ishobora kwandura vuba mugihe gito cyo gukora imyitozo ikomeye.
Mubisanzwe, imyitozo ya anaerobic ntigomba kurenza iminota ibiri cyangwa itatu, kuko imitsi izaruha, igacika intege, kandi ikeneye kuruhuka. Intera ituma imitsi iruhuka kandi ikemerera abakora imyitozo guhindura imyuka yabo. Numara kuzuza, urashobora kuva mubyiciro bisigaye ukajya mu myitozo ya aerobic.
Imyitozo ya Anaerobic kugirango ugerageze harimo gusiganwa, guterura ibiremereye, gusimbuka hejuru, hamwe namahugurwa yimbaraga nyinshi. Iyi myitozo irasabwa kongera ingano yimitsi nimbaraga mugihe bitera "ingaruka zo gutwika." Kumenyekanisha kumugaragaro birenze urugero nyuma yo gukora imyitozo ya Oxygene (EPOC), nyuma yo gutwika ifasha gutwika karori nyinshi nyuma yibikorwa bikomeye.

Ubwoko bw'imyitozo ya Anaerobic

Intego nyamukuru yimyitozo ya anaerobic nukwongera imitsi. Nyuma yigihe cyamahugurwa ahoraho, imbaraga zimitsi hamwe na misa bizatera imbere neza binyuze kurambura, kwikuramo, no kwangirika mugihe cyamahugurwa.
Ingero z'imyitozo ya anaerobic harimo:

?Amahugurwa akomeye cyane (HIIT)
?Kuzamura ibiro
?Calisthenike, nko gusimbuka no guswera
?Plyometrics

Iyo ukoze imyitozo ya anaerobic, usunika umubiri wawe gukora kurwego rwo hejuru rwimbaraga. Igikorwa icyo aricyo cyose kuri uru rwego kidatwara ogisijeni mumitsi gifatwa nka anaerobic.
Gutangira imyitozo ya anaerobic, nko guterura ibiremereye, shyushya iminota 5, haba kugenda, kurambura, cyangwa kwiruka. Tangira ukora amatsinda manini yambere, nkamaboko namaguru.
Kora ibice 1 kugeza kuri 3 byo gusubiramo 8 kugeza 15. Ibipimo wahisemo bigomba kuba biremereye kuburyo kubisubiramo byanyuma, imitsi yawe yiteguye guhagarara. Hitamo imyitozo umunani kugeza ku icumi itandukanye yo gukora. Nyuma, humura urambuye.
Inyungu zubuzima bwimyitozo yindege
Inyungu zingenzi zimyitozo ngororamubiri ni ingaruka ku buzima bwumutima. Imyitozo ngororamubiri isanzwe irashobora gutuma umutima wawe nibihaha bikomera kandi byagaragaye ko birinda indwara z'umutima kurwego runaka.
Muri icyo gihe, imyitozo yo mu kirere irashobora kugabanya amahirwe yo kwandura izindi ndwara, harimo:

?Kanseri
?Diyabete
?Osteoporose
?Umubyibuho ukabije
?Umuvuduko ukabije w'amaraso
?Indwara
?Indwara ya metabolike

Imyitozo ya aerobic irashobora kandi kugufasha gucunga ibiro byawe, bikagufasha gukomeza cyangwa kugabanya ibiro usibye indyo yuzuye. Irashobora kandi kunezeza umutima wawe, kandi mugihe ukora siporo, umubiri wawe urekura endorphine - imiti yo mubwonko ituma wumva uruhutse, ishobora kugufasha kuruhuka kandi birashoboka ko ushobora gusinzira neza.

Inyungu zubuzima bwimyitozo ya Anaerobic

Nubwo inyungu nyinshi zimyitozo ngororamubiri ya anaerobic ari ukongera imitsi, itwika karori kandi igateza imbere umutima.
Amahugurwa yo kurwanya buri gihe, nko guterura ibiro, arashobora kugufasha kongera ubwinshi bwamagufwa nubucucike, bikagufasha gukomeza amagufwa yawe uko usaza. Amahugurwa yo kurwanya ashobora kandi kunoza isukari mu maraso, gufasha umubiri wawe gukoresha insuline nisukari mu maraso neza. Nibyo, imyitozo ya anaerobic irashobora kandi gutuma wumva umerewe neza.