Ukuzivocavoca iAerobic akunakuphoswa kwi-ajenda yakho. Kwaye kukunikezela iiyure ezimbalwa ngeveki ithathwa njengeyimfuneko ukugcina kufanelekile emzimbeni nasengqondweni.
Yazi ukuba zintoni na umthambo we-aerobic, indlela yokuzilolonga, ziziphi izibonelelo zazo kunye nabanye izinto ekufuneka uzazi ngaphambi kokuzibandakanya kuqeqesho lwakho:
Uluhlu lokuzivocavoca i-aerobic
Ukuzivocavoca umzimba kwe-Aerobic kubonakaliswa khuthaza ukubetha kwentliziyo kunye nokukhawulezisa ukuphefumla ixesha elide (ubuncinci imizuzu engama-30). Ngale ndlela, ngokungafaniyo ne-anaerobic, olu hlobo lokuzilolonga lufuna ukunikezelwa kwamandla rhoqo. Umzimba ufumana la mandla kumanqatha, kwioksijini, nakwiicarbohydrate.
Ubaleko
Ukubaleka yeyona umthambo uthandwa kakhulu we-aerobic. Mhlawumbi kuba inokwenziwa naphina okanye ngenxa yokuba ilikhoboka. Ukushiya indlela yokuhlala emva emva kunokuba nzima, kodwa nje ukuba ufumane ukuxhoma kuyo, icandelo elinobuqhetseba lihamba ngaphandle kwemizuzu engama-30 (okanye nangaphezulu) yokusebenza imihla ngemihla.
Hambani
Ukwenza lo msebenzi usebenze, kufuneka kuphela ukuba ube nezihlangu ezifanelekileyo. Ukuba umgama oya emsebenzini wanele, ungahamba ngeenyawo kwaye ke uthathe ithuba lokwenza imithambo ye-aerobic. Unako ukuhamba ngaphandle (zombini emaphandleni nasezidolophini), kodwa nakwiindawo zokunyathela. Ukuze usebenze kakuhle kubalulekile ukuba uqiniseke ukuba izinga lokubetha kwentliziyo yakho liyonyuka. Fika apho ngokukhanyisa isantya sakho kunye nokunyuka kwemimandla.
Oomatshini bokuzivocavoca
Ibhayisekile eyeliptiki, ibhayisekile yomthambo, itayitile yokuprinta ... IiGyms zibonelela ngeendlela ezininzi ezifanelekileyo Ukuzilolonga ngaphakathi ngaphakathi. Icebo elilungileyo lokuzimela kubanda nakwimvula ebusika.
Ukuhamba ngebhayisikile
Ukuhamba ngebhayisikile kukuzilolonga kakhulu. Kodwa uhambo olulula alunakwanela ukufumana ukubetha kwentliziyo oyifunayo. Ukukhawulezisa ukukhawulezisa okanye ukutyhutyha imimandla Ukuba ukuphefumla kwakho kuyabaleka oko kuthetha ukuba wenza kakuhle.
Ukuqubha
Ukuba amadolo akho ahamba kakuhle xa usebenza, cinga ukuqubha. Isizathu kukuba Ukuphakamisa amanzi kulunge ngakumbi kumalungu kune-asphalt enzima.
Uqeqesho oluqhubekayo okanye lekhefu?
Uqeqesho oluqhubekayo lolunye eligcina inqanaba elifanayo lomzamo kwimizuzu engama-20-60 ngaphandle kokuphumla. Ngokwahlukileyo, uqeqesho lwexeshana lutshintsha ulwandiso lomsebenzi onzima kunye nokubuyisela kwimeko yesiqhelo. Ukuba bathatha ifom yegrafu, indlela eqhubekayo iya kuba ngumgca othe tye, ngelixa indlela yokuphumla inokuchaza uthotho lweencopho.
Kuqwalaselwa ukuba, enkosi kwinto yokuba imikhosi ivuselelwa phakathi kwemizamo, kuqeqesho lwexeshana usebenza ngakumbi, kwaye ke inkqubela phambili yenziwe. Umzekelo kukuprinta imizuzu emithathu, ukuhamba umzuzu omnye, nokuphinda. Unokuseta ubude bexesha ngalinye ngokusekwe kwiimvakalelo zakho ngalo lonke ixesha.
nayo, Ikhefu ekusebenzeni ixesha elide kuthintela imithambo ye-aerobic ekubeni yi-anaerobic. Kungenxa yokuba bavumela ukubetha kwentliziyo ukuba kubuyele kuluhlu lwe-aerobic.
Izibonelelo zoqeqesho lomnqamlezo
Kutheni uzikhawulela kwisinye kuphela xa unokuba nazo zonke? Uqeqesho lomnqamlezo okanye uqeqesho oluwela umnqamlezo ludibanisa imithambo eyahlukeneyo ye-aerobic. Umzekelo, ukuqubha ngeMivulo, ukukhwela ibhayisikile ngoLwesithathu kwaye ubaleke ngolwesiHlanu.
Uqeqesho lomnqamlezo lunceda ukusebenza ngakumbi kwezihlunu nakwindlela ezininzi. Ngale ndlela, uqeqesho olupheleleyo ngakumbi luyafezekiswa ngelixa kuthintelwa ukwenzakala. Kwakhona, ekubeni ukwenza umthambo ofanayo kusoloko kunesidima, kuthathelwa ingqalelo ukukunceda ugcine ukukhuthaza phezulu.
Izibonelelo zokwenza umthambo we-aerobic
Ukuzivocavoca umzimba kukunceda uphile ixesha elide kwaye ube ngcono. Kwaye inefuthe elihle kwimiba ephambili yezempilo. Ukubandakanya ukuzilolonga okhethiweyo kwindlela yokuphila esempilweni kuya kukunceda:
- Lawula ubunzima
- Thintela izifo (ukutyeba kakhulu, uxinzelelo lwegazi, uhlobo lweswekile 2 ...)
- Lawula izifo ezinganyangekiyo (uxinzelelo lwegazi, amanqanaba eswekile yegazi ...)
- Nciphisa amanqanaba amabi e-cholesterol (LDL) kwaye uphakamise i-cholesterol elungileyo (HDL)
- Yomeleza intliziyo
- Ukulibaziseka kokuhla kwengqondo
- Yandisa amandla
- Ukuphucula imeko kunye nokuphucula iimeko ezithile zengqondo, ezinje ngoxinzelelo kunye noxinzelelo
Ukuphindaphinda
Ukuziva zonke izibonelelo, Kucetyiswa ukuba ube nesisa kuzo zombini izihlandlo kunye nexesha lokuzilolonga. Ngokufanelekileyo, kuya kufuneka wenze imithambo ye-aerobic iintsuku ezininzi zeveki. Kwelinye icala, kubaluleke kakhulu ukubandakanya iintsuku zokuphumla ukunqanda iziphumo ezibi zokugqitha.
Zidibanise nemithambo eyomeleleyo
Ukusebenza rhoqo ekudalweni nasekuqiniseni izihlunu (squats, push-ups, lifting weight ...) yi Isitshixo sokomelela komzimba wonke.
Hlanganisa imithambo yomzimba kunye nemithambo yakho ye-aerobic (inokuba yimini enye okanye ngeentsuku ezahlukeneyo). Ukomeleza izihlunu zakho kuya kukunceda ulibazise ukuqala kokudinwa kunye nokuthintela ukwenzakala.