Ukuvivinya umzimba nge-aerobic akukwazi ukulahleka ku-ajenda yakho. Futhi ukunikela ngamahora ambalwa ngesonto kuthathwa njengokusemqoka ukuzigcina uphilile emzimbeni nasengqondweni.
Yazi ukuthi yiziphi izivivinyo ze-aerobic, ukuthi ungazijwayeza kanjani, yiziphi izinzuzo zabo nokunye izinto odinga ukuzazi ngaphambi kokuzibandakanya ekuqeqeshweni kwakho:
Uhlu lokuzivocavoca nge-aerobic
Ukuvivinya umzimba nge-aerobic kubonakaliswa khuthaza ukushaya kwenhliziyo futhi usheshise ukuphefumula isikhathi eside (okungenani imizuzu engama-30). Ngale ndlela, ngokungafani ne-anaerobic, lolu hlobo lokuzivocavoca ludinga ukunikezwa kwamandla njalo. Umzimba uthola la mandla kumafutha, umoya-mpilo kanye nama-carbohydrate.
Running
Ukugijima ukuvivinya umzimba okuthandwa kakhulu kwe-aerobic. Mhlawumbe ngoba kungenziwa cishe noma kuphi noma ngoba kumlutha ngempela. Ukushiya impilo yokuhlala ngemuva kungaba nzima, kepha uma usuthole indawo, ingxenye ekhohlisayo ihamba ngaphandle kwemizuzu yakho engama-30 (noma ngaphezulu) yokusebenza kwansuku zonke.
Hambani
Ukuze usebenzise lo msebenzi, udinga kuphela izicathulo ezifanele. Uma ibanga lomsebenzi lanele, ungahamba ngezinyawo futhi ngaleyo ndlela usebenzise lolu hambo lokwenza ukuzivocavoca umzimba. Ungahamba ngaphandle (kokubili emaphandleni nasedolobheni), kodwa futhi nakwezokunyathela. Ukuze usebenze kahle kubalulekile ukuthi uqiniseke ukuthi izinga lokushaya kwenhliziyo yakho liyenyuka. Fika lapho ngokwenza lula ijubane lakho nokukhuphuka kwezindawo eziphakeme.
Imishini yokuzivocavoca umzimba
Ibhayisikili elelliptical, ibhayisikili lokuzivocavoca, umshini wokunyathelisa ... AmaGym anikeza izinketho eziningi ezinhle ngokuzivocavoca umzimba ngaphakathi. Umqondo omuhle wokukhosela emakhazeni nasemvuleni ebusika.
Ukuhamba ngebhayisikile
Ukuhamba ngebhayisikili kuwukuzivocavoca okuhle kwe-aerobic. Kepha ukuhamba okulula kungenzeka kunganele ukuthola isilinganiso senhliziyo osidingayo. Pedal ngokushesha noma ngokusebenzisa izindawo emaweni. Uma ukuphefumula kwakho kugijima kusho ukuthi wenza kahle.
Ukubhukuda
Uma amadolo akho engahambisani nokusebenza, cabanga ukubhukuda. Isizathu ukuthi ukuvuselela amanzi kunomusa emajoyini kune-asphalt elukhuni.
Ukuqeqeshwa okuqhubekayo noma kwesikhawu?
Ukuqeqeshwa okuqhubekayo yilokho okugcina umzamo ofanayo wemizuzu engama-20-60 ngaphandle kokuphumula. Ngokuphambene nalokho, ukuqeqeshwa kwesikhawu kushintsha ukwelula kokusebenza okukhulu nokululama okusebenzayo. Uma bethatha isimo segrafu, indlela eqhubekayo ingaba umugqa oqondile, ngenkathi indlela yesikhawu ingachaza uchungechunge lweziqongo.
Kucatshangelwa ukuthi, ngenxa yokuthi amandla avuselelwa phakathi kwemizamo, ekuqeqeshweni kwesikhawu usebenza kakhulu, ngakho-ke inqubekela phambili eningi yenziwa. Isibonelo ukugijima imizuzu emithathu, ukuhamba umzuzu owodwa, nokuphinda. Ungasetha futhi ubude besikhawu ngasinye ngokuya ngemizwa yakho ngaso sonke isikhathi.
Ngokufanayo, ukuphuka kokuzivocavoca okude kuvimbela ukuvivinya umzimba kwe-aerobic ekubeni yi-anaerobic. Lokhu kungenxa yokuthi bavumela ukushaya kwenhliziyo ukuthi kubuyele ebangeni le-aerobic.
Izinzuzo zokuqeqeshwa okuphambene
Kungani ulinganisela kokukodwa kuphela lapho ungaba nakho konke? Ukuqeqeshwa kwesiphambano noma ukuqeqeshwa okuhlanganayo kuhlanganisa ukuzivocavoca umzimba okuhlukile. Isibonelo, ukubhukuda ngoMsombuluko, ukuhamba ngebhayisikili ngoLwesithathu nokugijima ngoLwesihlanu.
Ukuqeqeshwa kwesiphambano kusiza ukusebenza kwemisipha eminingi nasezinkomba eziningi. Ngale ndlela, ukuqeqeshwa okuphelele kutholakala ngenkathi kuvinjelwa ukulimala. Futhi, njengoba ukwenza ukuzivocavoca okufanayo kuhlala kuthanda ukuba yisidina, kubhekwa njengokukusiza ukuthi ugcine ugqozi luphezulu.
Izinzuzo zokuvivinya umzimba nge-aerobic
Ukuvivinya umzimba nge-aerobic kukusiza uphile isikhathi eside futhi ube ngcono. Futhi ukuthi kunomthelela omuhle ezicini ezibalulekile zempilo. Ukufaka i-Workout yakho oyikhethile ngendlela enempilo kuzokusiza:
- Isisindo sokulawula
- Vimbela izifo (ukukhuluphala ngokweqile, umfutho wegazi ophakeme, uhlobo 2 sikashukela ...)
- Phatha izifo ezingalapheki (umfutho wegazi ophezulu, amazinga kashukela aphezulu ...)
- Nciphisa amazinga amabi we-cholesterol (LDL) futhi uphakamise i-cholesterol enhle (i-HDL)
- Qinisa inhliziyo
- Ukubambezeleka ukwehla kokuqonda
- Khulisa ukuqina
- Thuthukisa imizwa futhi uthuthukise izimo ezithile zengqondo, njengokucindezeleka nokukhathazeka
Ukuvama
Ukuzwa zonke izinzuzo zayo, kuyalulekwa ukuthi kuphe imvamisa nobude bokuzivocavoca. Okufanelekile, kufanele wenze izivivinyo ze-aerobic izinsuku eziningi zeviki. Ngakolunye uhlangothi, kubaluleke kakhulu ukufaka izinsuku zokuphumula ukuvimbela imiphumela emibi yokweqa ngokweqile.
Zihlanganise namandla okuzivocavoca
Ukusebenza njalo ekwakheni nasekuqiniseni imisipha (ama-squats, ama-push-ups, ukuphakamisa izinsimbi ...) kuyinto ukhiye wokuqina okungcono kakhulu.
Hlanganisa izivivinyo zamandla nokuzivocavoca umzimba nge-aerobic (kungaba ngosuku olufanayo noma ngezinsuku ezahlukene). Ukuqinisa imisipha yakho kuzokusiza ukubambezela ukuqala kokukhathala nokuvimbela ukulimala.