Umzimba wethu unakho ukwenza umthambo kwiindawo ezahlukeneyo zamandla. Ukuxhathisa komzimba kuhlobo oluthile lokukhuthaza okanye ukwenza imithambo yahlulwe ngokweendidi ezimbini. Kuqala, sinonyamezelo lwe-anaerobic kwaye emva koko unyamezelo lwe-aerobic. Namhlanje siza kugxila kwisithuba kwi ukumelana ne-aerobic. Esi sisakhono sokuqhubeka nokwenza umsebenzi okanye umsebenzi ixesha elide kangangoko kunokwenzeka.
Ukuba ufuna ukwazi ngakumbi malunga nokunyamezela kwe-aerobic, le yithuba lakho.
Yintoni unyamezelo lwe-aerobic
Ukunyamezela iAerobic kukukwazi komzimba ukunyamezela umthambo okanye umgudu wexesha elithile. Ngokukodwa, sibhekisa kubuchule bomzimba wokucwangcisa ulungelelwaniso lwangaphakathi lweoksijini kuwo wonke umzimba womntu. Ukuphefumla kubalulekile kule nto. Ngaphandle kweoksijini okanye ukubanakho ukuyizisa, ngekhe ukwazi ukuchitha ixesha elide uzilolonga okanye usiva.
Ukunyamezela izingqisho zikwabalulekile kunyamezelo lwe-aerobic. Umzekelo, Ayifani nokubaleka nge-9 km / h kunokuba uyenze nge-14 km / h. Esi santya sesibini siya kuba kukubaleka. Ngexesha lokubaleka, amandla omzimba okusasaza ioksijini asezantsi, kuba ibango liphezulu.
Umzimba wethu usebenzisa ioksijini evela emoyeni ukuze ukwazi ukuqalisa zonke iinkqubo zokwaphula imolekyuli yeswekile. Le yindlela esinokufumana ngayo amandla eekhemikhali awaneleyo ukuze sihlale siphila. Umzimba awuzami nje ukuhlala uphila, kufuneka ukwenze nomsebenzi wemihla ngemihla.
Xa ubeka ubunzima emzimbeni, Amandla asetyenzisiwe agcinwe ngohlobo lweemolekyuli ze-ATP. Ukuze ugcine izihlunu zisebenza kwaye wonke umzimba uphefumle ioksijini, kuya kufuneka usebenze kwaye usebenzise ezi molekyuli oza kuziguqula zibe ngamandla. Ukuba amandla omzimba okusasaza igazi ngeoksijini aqala ukusilela okanye ahanjiswe ngokwaneleyo luphuhliso okanye unyamezelo, kuya kubakho amandla amancinci afumanekayo kwaye kulapho into eyaziwa ngokuba kukudinwa iqala ukusichaphazela.
Ukudinwa yinto esinyanzela ukuba siyeke umgudu okanye umthambo esiwenzayo. Ngale ndlela, njengoko ukumelana ne-aerobic kukhulu, Sinokukubambezela ukufika kokudinwa ixesha elide kwaye sinyamezele umzamo ixesha elide ngaphandle kokuphelelwa yioksijini.
Iinjongo zoqeqesho
Xa umntu eziqeqesha ukuphucula ukusebenza kwabo, into abazama ukuyinyusa yile yokuchitha ixesha elininzi besenza umthambo, ukulibazisa ukudinwa. Umzekelo, umntu obaleka imarathon uzama ukubamba ixesha elide kangangoko kunokwenzeka, Ukuhambisa ngokufanelekileyo ioksijini egazini ukuze ifikelele emzimbeni nakangangoko kunokwenzeka. Ukonyusa unyamezelo lwe-aerobic, imithambo eyahlukeneyo ebandakanya inkqubo yokuphefumla ye-cardio kufuneka yenziwe ngesiqhelo esithile kunye nokungaguquguquki. Le mithambo yaziwa ngokuba yimithambo ye-aerobic.
Ukuzivocavoca umzimba kwe-Aerobic kuhlala kuchazwa ngokubonisa amandla asezantsi kodwa ixesha elide. Ukubaleka yinto engenamandla kangako. Nangona kunjalo, unokubaleka kangangeyure e-1. Ngalo lonke elixesha sibalekayo, umzimba kufuneka uthumele igazi elinomoya-mpilo ngokufanelekileyo emzimbeni wonke. Yile ndlela esilawula ngayo ukukhusela le mfuno ephezulu yeoksijini kwaye sivumele izihlunu ukuba zisebenze ngokufanelekileyo.
Ukuzivocavoca kweAerobic
Siza kudwelisa kwaye sichaze ngaphezulu kwezinye iindlela zokuzilolonga ezixhamla kunyamezelo lwe-aerobic.
- Ukuqubha. Ukuqubha ngumdlalo ophucula amandla emiphunga kwaye unceda izihlunu zomsebenzi. Zininzi izihlunu ezibandakanyekileyo kulomthambo. Umzekelo, ukuze ukwazi ukunyamezela ubude emachibini, kuya kufuneka ube namandla okuhambisa ioksijini kuwo wonke umzimba. Inkqubo ye- Izibonelelo zokudada zininzi, ke kufanelekile ukuba usebenze ngazo.
- I-Aerobic. I-Aerobics yiseshoni yeentshukumo ezinesingqi. Ezi ntshukumo zikhatshwa ngumculo ogcina umzimba wonke uhamba rhoqo. Ngale ndlela, intliziyo ibetha ngesantya esiphezulu kodwa rhoqo.
- Ukuhamba. Nangona kunokubonakala ngathi yinto elula ngokupheleleyo, ukuhamba ngokukhawuleza kunye nokuthatha amanyathelo amaninzi kukuzilolonga okubalaseleyo okutshisa iikhalori kunye nokuhlala ukwimo. Kuya kufuneka ubuncinci uhambe kangangesiqingatha seyure ngosuku ngesantya esihle. Nangona kunjalo, unokudibanisa nomsebenzi wokuhamba nokuzonwabisa, ukuhamba kunye nohambo olunje ngokuhamba intaba.
- Ukubaleka. Kukuzolula phakathi kokuhamba nokuhamba. Inempembelelo enkulu emzimbeni kunokuhamba kunye nenqanaba eliphezulu lentliziyo. Ke ngoko, ifunwa ngakumbi yioksijini. Ukuba iJog ayenziwanga ngokuchanekileyo, inokubangela ukonakala emadolweni kunye namalungu asezantsi. Ke ngoko, ukukwazi ukubaleka ngokuchanekileyo ixesha elide kunye nosuku emva komhla, kungcono ukuzilungiselela kakuhle okanye kunokubakho ukwenzakala.
- Ibhayisekile. Olunye uhlobo lomthambo olunomdla kakhulu. Yinto yakudala. Singazenza zombini kwibhayisikile eqhelekileyo nakwibhayisekile emileyo kwindawo yokwenza umthambo. Ukuba sithanda ukukhwela ibhayisekile okanye uloliwe ukuya kukhuphiswano, ngumsebenzi omkhulu wokuphucula umgca wethu kunye nokufumana unyamezelo lwe-aerobic.
- Tsibela intambo. Into oza kuyibona ejimini ngalo lonke ixesha. Nangona ekuqaleni kunokuthathwa njengento yomntwana, yinto enkulu yokuzivocavoca i-aerobic enokubakho ukuphucula. Ngalo msebenzi, ugcina umzimba wakho umisiwe rhoqo. Utyhala iinyawo ngokulandelelana kwakho emhlabeni kwaye wenze umzamo ozinzileyo. Ngalo mzamo usebenzisa zombini izihlunu ezisezantsi neziphezulu.
Ungakuphucula njani ukunyamezela kwakho kwe-aerobic
Ukuphucula ukukwazi kwakho ukunyamezela ixesha elide, kungcono ukuqala ukuqeqeshwa kwexesha. Izikhewu apho uqhele umzimba wakho ukuba ube namandla afanelekileyo, kodwa ube namaxesha okuphumla. Kancinci kancinci nangokuzingisileyo, uya kuba nakho ukubona ukuba ngalo lonke ixesha ukwazi ukuchitha ixesha elininzi usenza umthambo ngaphandle kokuphumla.
Umzekelo, ukubaleka kangangesiqingatha seyure ngamakhefu okubaleka komzuzu omnye kunye nokuhamba ngokukhawuleza. Iseshoni nganye oyenzayo, ukunciphisa ixesha lokuphumla. Kwiintsuku ezili-15, uya kuba nakho ukuqhuba imizuzu engama-30 ngaphandle kokufuna ukuphumla.
Ndiyathemba ukuba ngolu lwazi unokuphucula kwaye wazi ngakumbi malunga nonyamezelo lwe-aerobic.