Kokubili ukuzivocavoca kwe-aerobic kanye ne-anaerobic kufanele kube yingxenye ebalulekile yohlelo lwakho lokuzivocavoca. Bangakunikeza izinzuzo zezempilo futhi bakusize uhlale unempilo. Umehluko phakathi kwazo yindlela umzimba wakho osebenzisa ngayo amandla ukuze uzenze.

Kuyini Ukuzivocavoca Kwe-Aerobic?

Ukuzivocavoca kwe-Aerobic kugxile ekuthuthukiseni umsebenzi we-cardiopulmonary. Igama elithi "aerobic" lisho "nomoya-mpilo", njengoba lolu hlobo lokuzivocavoca lubhebhezelwa umoya-mpilo owuthola ekuphefumuleni.
Lapho uzivocavoca, imisipha yakho idinga umoya-mpilo owengeziwe ukuze iqhubeke inyakaza, futhi amandla egazi lakho okuthwala umoya-mpilo ayakhuphuka kancane kancane ukuze ahambisane nokuqina kokuzivocavoca kwakho, okwenza inhliziyo yakho ishaye ngamandla futhi ukuphefumula kwakho kujule futhi kusheshe. Ngesikhathi esifanayo, ukuqeqeshwa kwe-aerobic kunweba imithambo yegazi emincane ukuze ilethe umoya-mpilo owengeziwe emaqenjini akho amakhulu emisipha, njengezingalo, imilenze nezinqulu.
Lapho wenza ukuvivinya umzimba, kufanele uhlose okungenani imizuzu engama-30 noma ngaphezulu komsebenzi. Lo msebenzi uhlanganisa ukunyakaza okuphindaphindiwe, okuqhubekayo.

Izinhlobo Zokuzivocavoca Kwe-Aerobic

Kungenzeka ukuthi ujwayelene nezibonelo ezithile zokuzivocavoca kwe-aerobic kakade. Ochwepheshe batusa ukuthi wenze lezi zinhlobo zokuzivocavoca okungenani isigamu sehora, izikhathi ezintathu kuya kweziyisikhombisa isonto ngalinye. Ukuzivocavoca kwe-Aerobic kuhlanganisa:

?Ukugijima noma ukugijima
?Ukuhamba, ikakhulukazi ngesivinini esisheshayo
?Ukubhukuda
?Ukugwedla
?Ukuhamba ngebhayisikili noma ngebhayisikili
?Intambo yokweqa
?Isinyathelo sokuvivinya umzimba
?Ukushushuluza
?Ukugibela izitebhisi
?Ukudansa
?Ukusebenzisa imishini ye-cardio njenge-treadmill noma i-elliptical

Uma usanda kuqala nge-cardio, noma uma ungazange usebenzise isikhathi eside, qala kancane. Zifudumeze imizuzu emi-5 kuye kweziyi-10, uphakamise ijubane njengoba uhamba. Ngemva kokufudumala kwakho, hlose okungenani imizuzu emi-5 yomsebenzi okhethiwe. Nsuku zonke, engeza isikhathi esincane esimisweni sakho sokujima, uphakamise ijubane njengoba uhamba. Qiniseka ukuthi ufaka izikhathi zokupholisa, njengokuhamba noma ukuzilula.

Kuyini Ukuzivocavoca Kwe-Anaerobic?

Ukuvivinya umzimba kwe-Anaerobic kuncike kakhulu ekuqhekekeni kwamandla agcinwe ngaphakathi kwemisipha kunokunikezwa komoyampilo phakathi nokuzivocavoca. Ngokungafani nokuzivocavoca kwe-aerobic, okuwukuzivocavoca okuqhubekayo, ukuvivinya umzimba kwe-anaerobic kuphila isikhashana emazingeni aphakeme kakhulu, futhi kuvame ukusebenzisa imicu yemisipha ekwazi ukufinyela ngokushesha ngenxa yokuqhuma okufushane kokuzivocavoca okukhulu.
Ukuvivinya umzimba kwe-anaerobic kuncike kakhulu ekuwohlokeni kwamandla agcinwe ngaphakathi kwemisipha kunokunikezwa komoyampilo ngesikhathi sokuzivocavoca. Ngokungafani nokuzivocavoca kwe-aerobic okuqhubekayo, ukuvivinya umzimba kwe-anaerobic kuphila isikhashana emazingeni aphezulu kakhulu, futhi kuvame ukusebenzisa imicu yemisipha engafinyela ngokushesha ngenxa yokuqhuma okufushane kokuzivocavoca okukhulu.
Ngokuvamile, ukuzivocavoca kwe-anaerobic akufanele kudlule imizuzu emibili kuya kwemithathu, njengoba imisipha izokhathala, ibe buthakathaka, futhi idinga ukuphumula. Izikhawu zivumela imisipha ukuthi ikhululeke futhi ivumela abavocavoca umzimba ukuthi balungise ukuphefumula kwabo. Uma usuqedile, ungashintsha usuka esigabeni sokuphumula uye ku-aerobics.
Ukuzivocavoca kwe-Anaerobic ukuzama okuhlanganisa ukugijima, ukuphakamisa izinsimbi, ukugxuma okuphezulu, nokuqeqeshwa kwesikhashana okuphezulu. Lezi zivivinyo zinconywa ukwandisa ubukhulu bemisipha namandla ngenkathi udala "umphumela wokushiswa ngemuva." Ngokusemthethweni kwaziwa ngokuthi Ukusetshenziswa Kawoxygen Okudlulele Kwangemva Kokuzivocavoca (EPOC), i-afterburn isiza ukushisa amakholori engeziwe ngemva komsebenzi onzima.

Izinhlobo Zokuzivocavoca Kwe-Anaerobic

Inhloso eyinhloko yokuzivocavoca kwe-anaerobic ukukhulisa imisipha yemisipha. Ngemuva kwenkathi yokuqeqeshwa okuqhubekayo, amandla akho emisipha kanye nesisindo kuzothuthukiswa ngokuphumelelayo ngokusebenzisa ukwelula, ukugoqa, nokulimala ngesikhathi sokuqeqeshwa.
Izibonelo zokuzivocavoca kwe-anaerobic zifaka:

?Ukuqeqeshwa kwesikhawu se-High-intensity (HIIT)
?Phakamisa izinsimbe ezisindayo
?I-Calisthenics, njengokugxuma kanye nama-squats
?I-Plyometrics

Uma wenza ukuzivocavoca kwe-anaerobic, ucindezela umzimba wakho ukuthi usebenze ngezinga eliphezulu lomzamo wakho. Noma yimuphi umsebenzi kuleli zinga ongawuthwali umoya-mpilo emisipheni uthathwa njenge-anaerobic.
Ukuze uqale ukujima kwe-anaerobic, njengokuphakamisa izinsimbi, fudumeza imizuzu emi-5, ukuhamba, ukuzelula, noma ukugijima. Qala ngokusebenzisa amaqembu akho amakhulu emisipha kuqala, njengezingalo nemilenze.
Yenza amasethi angu-1 kuya kwangu-3 okuphindaphinda okungu-8 kuye kwayi-15. Izisindo ozikhethayo kufanele zibe nzima ngokwanele ukuthi ngokuphindaphinda kokugcina, imisipha yakho isilungele ukuma. Khetha izivivinyo eziyisishiyagalombili kuya kweziyishumi ezahlukene ozozenza. Ngemva kwalokho, pholisa ngokwelula.
Izinzuzo Zezempilo Zokuzivocavoca Kwe-Aerobic
Inzuzo ebaluleke kakhulu yokuzivocavoca kwe-aerobic umphumela empilweni yenhliziyo nemithambo yegazi. Ukuvivinya umzimba njalo kungenza inhliziyo namaphaphu akho aqine futhi kuye kwaboniswa kuvimbela isifo senhliziyo ngezinga elithile.
Ngasikhathi sinye, ukuzivocavoca kwe-aerobic kunganciphisa amathuba akho okuthuthukisa ezinye izifo, kufaka phakathi:

?Umdlavuza
?Isifo sikashukela
?I-Osteoporosis
?Ukukhuluphala ngokweqile
?Umfutho wegazi ophezulu
?Isifo sohlangothi
?I-Metabolic syndrome

Ukuzivocavoca kwe-Aerobic kungakusiza futhi ukuthi ulawule isisindo sakho, kukusize ugcine noma ulahlekelwe isisindo ngaphezu kokudla okunempilo. Kungase futhi kuthuthukise isimo sakho semizwa, futhi lapho uzivocavoca umzimba wakho ukhipha ama-endorphin - amakhemikhali asebuchosheni akwenza uzizwe ukhululekile, angakusiza uphumule futhi ngokunokwenzeka aholele ekulaleni okungcono.

Izinzuzo Zezempilo Zokuzivocavoca Kwe-Anaerobic

Nakuba inzuzo enkulu yokuzivocavoca kwe-anaerobic ukukhulisa imisipha yemisipha, iphinde ishise amakholori futhi ithuthukise ukuqina kwenhliziyo nemithambo yegazi.
Ukuqeqeshwa okujwayelekile kokumelana, okufana nokuphakamisa izinsimbi, kungakusiza ukukhulisa amathambo nokuqina, kukusize uqinise amathambo akho njengoba ukhula. Ukuqeqeshwa kokumelana nakho kungathuthukisa ukulawula ushukela wegazi, kusize umzimba wakho usebenzise i-insulini kanye noshukela wegazi ngokuphumelelayo. Vele, ukuzivocavoca kwe-anaerobic nakho kungakwenza uzizwe ujabule.