Juriya aerobic

Juriya aerobic

Jikinmu yana da ƙarfin motsa jiki a fannoni daban-daban na makamashi. Juriyar jiki ga wasu nau'ikan motsawa ko motsa jiki ya kasu kashi biyu. Na farko, muna da jimrewar anaerobic sannan kuma karfin jimrewar aerobic. A yau zamu mayar da hankali ne kan mukamin juriya aerobic. Wannan shine ikon iya ci gaba da aiwatar da aiki ko aiki na tsawon lokacin da zai yiwu.

Idan kana son karin bayani game da jimrewar aerobic, wannan shine post naka.

Menene ƙarfin jimrewa

jogging don juriya

Jimrewar aerobic shine ikon jiki don jimre aikin ko ƙoƙari na wani lokaci. Musamman, muna nufin ikon jiki don tsara daidaiton ciki na oxygen a cikin jikin ɗan adam. Numfashi na asali ne a cikin wannan. Ba tare da iskar oxygen ko damar isar da shi ba, ba za ku iya yin dogon lokacin motsa jiki ko wahala ba.

Abubuwan jimrewa na da mahimmanci a cikin jimrewar aerobic. Misali, Ba daidai bane a yi gudu a 9 km / h fiye da yin shi a 14 km / h. Wannan saurin na biyu zai zama gudu ne. A yayin gudu, karfin jiki na rarraba oxygen ya yi kasa, tunda bukatar ta fi yawa.

Jikinmu yana cinye iskar oxygen daga iska don samun damar fara dukkan matakan lalata kwayar glucose. Wannan shine yadda zamu iya samun isasshen makamashi don rayuwa. Ba wai kawai jiki yana ƙoƙari ya rayu ba, dole ne ya yi aikin yau da kullun.

Lokacin da kuka sanya damuwa a jiki, makamashi ya cinye wanda aka adana a cikin nau'ikan ƙwayoyin ATP. Don kiyaye tsokoki suna aiki da sauran jikin oxygen, dole ne kuyi aiki kuyi amfani da waɗannan ƙwayoyin da zaku canza zuwa makamashi. Idan karfin jiki na rarraba jini tare da iskar oxygen ya fara kasawa ko kuma ba a rarraba shi yadda ya kamata ba ta hanyar ci gabanmu ko juriyarmu, za a samu karancin kuzari sannan kuma a lokacin ne abin da aka sani da gajiya ya fara shafarmu.

Gajiya wani abu ne da ke tilasta mana dakatar da ƙoƙari ko motsa jiki da muke aiwatarwa. Ta wannan hanyar, kamar yadda haɓakar aerobic ta fi girma, Muna iya jinkirta isowa gajiya muddin za mu iya kuma jure ƙoƙari na tsawon lokaci ba tare da iskar oxygen ta ƙare ba.

Makasudin horo

atisayen juriya

Lokacin da mutum yake atisaye don inganta aikinsa, abin da suke ƙoƙarin haɓaka shine wannan damar ciyarwa muddin yana iya yin motsa jiki, jinkirta gajiya. Misali, mutumin da ke yin gudun fanfalaki yana kokarin ya daɗe kamar yadda zai yiwu, rarraba isashshen oxygen a cikin jini yadda zai iya shiga jiki sosai. Don haɓaka ƙarfin jimirin motsa jiki, motsa jiki daban-daban waɗanda suka haɗa da tsarin zuciya da numfashi dole ne a yi su tare da takamaiman yanayi da daidaito. Wadannan darussan an san su da wasan motsa jiki.

Ayyukan motsa jiki yawanci ana nuna su ta hanyar gabatar da ƙananan ƙarfi amma lokaci mai tsawo. Jogging wani abu ne wanda bashi da ƙarfi sosai. Koyaya, zaku iya yin tsalle na awa 1. Duk tsawon lokacin da muke guduna, jiki yana buƙatar aika da iskar oxygen mai aiki sosai cikin jiki. Wannan shine yadda muke sarrafawa don rufe wannan buƙatar oxygen mafi girma kuma ƙyale tsokoki suyi aiki da kyau.

Ayyukan jimrewar Aerobic

Iyo

Za mu lissafa kuma mu bayyana a sama wasu darussan da ke amfani da jimirin motsa jiki.

  • Iyo. Swimming wani wasa ne wanda ke inganta ƙarfin huhu kuma yana taimakawa ƙwayoyin aiki. Akwai tsokoki da yawa da ke cikin wannan aikin. Misali, don iya jure tsayi a cikin kududdufai, dole ne ku sami damar rarraba oxygen mai kyau cikin jiki. Da Fa'idodin iyo akwai su da yawa, saboda haka ya cancanci aiki a kai.
  • aerobics. Aerobics wani zama ne na motsin motsa jiki. Waɗannan motsi suna tare da kiɗa wanda ke kiyaye jiki duka cikin motsi. Ta wannan hanyar, zuciya tana bugawa da sauri amma akai-akai.
  • Don tafiya. Kodayake yana iya zama kamar wani abu mai sauƙi, tafiya cikin sauri da ɗaukar matakai da yawa shine kyakkyawan motsa jiki don ƙona adadin kuzari da kasancewa cikin sifa. Yakamata ya kamata aƙalla ku yi tafiya na rabin sa'a a rana a hanya mai kyau. Koyaya, zaku iya haɗa ayyukan tafiya tare da nishaɗi, yawo da balaguro kamar yawo.
  • Gudun gudu. Tafiya ce tsakanin gudu da tafiya. Yana da tasiri a jiki fiye da tafiya da kuma bugun zuciya mafi girma. Sabili da haka, ya fi buƙatar oxygen. Idan ba a yi tseren ba daidai, zai iya haifar da lahani ga gwiwoyi da ƙananan haɗin gwiwa. Sabili da haka, don samun damar yin jogging daidai na dogon lokaci da rana bayan rana, zai fi kyau a shirya da kyau ko kuma akwai yiwuwar samun rauni.
  • Keke. Wani nau'in motsa jiki mai ban sha'awa. Yana da wani gargajiya. Zamu iya yin sa duka a kan keke na yau da kullun da kuma a tsaye a cikin gidan motsa jiki. Idan muna son hawa keke ko horarwa don yin gasa, wannan babban motsa jiki ne don inganta layinmu da kuma samun jimirin motsa jiki.
  • Tsallake igiya. Wani abu da zaku gani a cikin dakin motsa jiki koyaushe. Kodayake da farko ana iya ɗauka azaman wani abu na yara, babban motsa jiki ne tare da yuwuwar haɓakawa. Tare da wannan aikin, kana kiyaye jikinka cikin dakatarwa akai-akai. Kuna tura ƙafafunku a hankali a kan ƙasa kuma kuna ci gaba da ƙoƙari. Tare da wannan ƙoƙarin kuna amfani da ƙananan tsokoki da ƙananan.

Yadda zaka inganta jimirin ka aerobic

Don inganta iyawarka don jurewa motsa jiki na dogon lokaci, zai fi kyau ka fara horo na tazara. Matsakaicin da kuke sabawa jikin ku don shan wahala mai ƙarfi, amma ku sami lokacin hutawa. Da kadan kadan kuma tare da dagewa, zaku iya ganin yadda kowane lokaci da zaku sami damar bata lokaci sosai dan yin motsa jiki ba tare da kun huta ba.

Misali, yin tafiyar rabin awa a tsakanin tazarar minti 1 kuma wani yana tafiya da sauri. Kowane zama da kayi, rage lokacin hutu. A cikin kwanaki 15, zaku iya tafiyar da mintuna 30 ba tare da bukatar hutawa ba.

Ina fatan cewa tare da wannan bayanin zaku iya haɓakawa da ƙarin sani game da jimrewar aerobic.


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