Iingenelo ezimangalisayo zokuzilolonga nge-aerobic emzimbeni!

Ukuba ungumntu othanda ukuhlala usempilweni kwaye usempilweni, amagama athi 'uqheliso lwe-aerobic' mhlawumbi uqhelene nawe. Mhlawumbi sele usenza olu qheliselo, okanye mhlawumbi ucinga ngokuqala. Yintoni kanye kanye le mithambo ye-aerobic? Kutheni le nto ilungile kangaka emizimbeni yethu? Makhe sithethe ngayo yonke le nto ngokweenkcukacha nangokulula namhlanje.

Yintoni kanye kanye umthambo we-aerobic?

Ngamafutshane, umthambo we-aerobic yiyo nayiphi na imisebenzi yomzimba esebenzisa amaqela akho amakhulu emisipha, eyenziwa rhoqo, nangesantya esithile. Xa usenza lo mthambo, ukuphefumla kwakho kunye nesantya sentliziyo yakho sinyuka kancinci. Igama elithi 'aerobic' lithetha 'ngeoksijini.' Oku kuthetha ukuba xa usenza lo mthambo, usebenzisa ioksijini ukuvelisa amandla afunekayo kwizihlunu zakho ukuze zisebenze. Ngamanye amazwi, ukuphefumla kwakho kulawula ubungakanani beoksijini abayidingayo.

Yintoni umahluko phakathi kokuzilolonga kwe-aerobic kunye ne-anaerobic?

Zombini ezi zinto zinxulumene nendlela imizimba yethu evelisa ngayo amandla.

• Ukuzilolonga nge-aerobic: Oku kubandakanya ukuvelisa amandla 'ngeoksijini'. Xa wenza umthambo oqinileyo noqhubekayo onyusa isantya sentliziyo yakho, iiseli zakho zisebenzisa ioksijini ukuvelisa amandla. Umzekelo kukuhamba ngokukhawuleza.
• Ukuzilolonga nge-Anaerobic: Oku kuthetha 'ukungabi na-oxygen'. Kwizilolonga apho uzibhokoxa khona ixesha elifutshane (umz., ukuphakamisa iintsimbi, ukubaleka ngesantya esiphezulu), iiseli zakho zivelisa amandla ngaphandle kwe-oxygen. Ezi zihlala zizilolonga ezinamandla kakhulu.

Ziziphi imizekelo yokuzilolonga nge-aerobic?

Kukho iintlobo ezininzi zokuzilolonga nge-aerobic. Makhe sijonge ezinye zezona zixhaphakileyo:

• Ukuhamba okanye ukubaleka
• Ukukhwela ibhayisekile
• Ukusetyenziswa kwezixhobo ze-cardio
• Ukuqubha

Ukuhamba okanye ukubaleka

Ukuhamba ngeenyawo yeyona ndlela ilula nelula yokuzilolonga umzimba onokuyenza. Ungatshintsha ubukhali bolu qheliselo ngokwenqanaba lakho lokomelela komzimba. Umzekelo, ukuba usaqala nje, ungahamba ngokukhawuleza, kwaye wakuba uqhele, ungandisa isantya. Ukubaleka ngokukhawuleza kunokuhamba, kodwa kuhamba kancinci kunokubaleka. Nangona kunjalo, ukubaleka ngeenyawo kunokubangela uxinzelelo olungakumbi kumalungu akho kunokuhamba ngeenyawo. Ngoko ke ukuba unesiphene esithile, ukubaleka ngeenyawo akuyongcinga ilungileyo. Akudingi zixhobo zikhethekileyo ngaphandle kwezihlangu ezilungileyo. Ungahamba ngaphandle okanye ngaphakathi (kwivenkile enkulu, kumzila wangaphakathi, okanye kwi-treadmill). Ngoko ke kungenziwa ngokulula unyaka wonke. Ukuba usandula ukuqala inkqubo yokuzilolonga, ukuhamba ngeenyawo lukhetho oluhle.

Ukukhwela ibhayisekile

Ukukhwela ibhayisekile kukwayindlela entle yokuzilolonga. Ungakwenza oko kwibhayisekile eqhelekileyo okanye kwibhayisekile engashukumiyo ejimini. Ungatshintsha ubukhali bokuzilolonga kwakho ngokwandisa indawo kwibhayisekile engashukumiyo, okanye ngokukhwela ibhayisekile yakho kwindlela eneentaba okanye ethe tyaba. Ukukhwela ibhayisekile kulungile ukuba uneengxaki zamalungu ezifana ne-arthritis. Akubeki uxinzelelo olukhulu kumqolo wakho, ezinqeni, emadolweni, nasemaqakaleni njengokuba kuhamba, kwaye kunika intliziyo yakho umthambo olungileyo. Nangona kunjalo, ukuba ukhwela ibhayisekile ngaphandle, imozulu ngamanye amaxesha inokuphazamisana nomthambo wakho.

Izixhobo zeCardio

Izixhobo zeCardio luhlobo lomatshini onyusa izinga lentliziyo yakho njengoko uqhubeka nokwenza uhlobo olufanayo lokunyakaza. Imizekelo ibandakanya:

• Umatshini wokubheqa
• Abakhwela izitebhisi
• Umatshini we-elliptical
• I-Treadmill

Ungazifumana ezi matshini kwindawo yakho yokuzivocavoca umzimba, okanye ungathenga enye yekhaya lakho. Nangona kunjalo, zinkulu kakhulu kwaye zithatha indawo eninzi ekhaya. Ekubeni kukho iintlobo ezahlukeneyo zezixhobo zokuzivocavoca umzimba, kungcono ukuzizama kwindawo yokuzivocavoca umzimba okanye kwiziko lokuzivocavoca umzimba kuqala. Ngale ndlela, uya kwazi ukuba ngowuphi umatshini owuthandayo kakhulu kwaye ngowuphi obeka uxinzelelo oluncinci kwiindawo ezibuthathaka zomzimba wakho. Ugqirha wakho unokucebisa nohlobo lomatshini wokuzivocavoca umzimba olulungele wena.

Ukuqubha

Ukuqubha ngumthambo ongenampembelelo ingako. Usebenzisa iingalo nemilenze yakho ukuzityhala emanzini. Ukuqubha emanzini avulekileyo kunamandla ngakumbi kunokuqubha edamini. Ukuba unentlungu yamalungu, i-aerobics yamanzi kunye nokuhamba emanzini zizinketho ezilungileyo. Ukufukama kwamanzi kunciphisa uxinzelelo kumalungu akho. Ukuba uqubha okanye uthatha inxaxheba kwimisebenzi yasemanzini, kubalulekile ukuqinisekisa ukuba wenza le misebenzi kwindawo apho kukho umlindi wobomi onokukunceda xa kukho imeko engxamisekileyo.

Zeziphi iingenelo esizifumanayo ngokuzivocavoca umzimba nge-aerobics?

Nazi izibonelelo ozifumanayo ngokwenza umthambo we-aerobic:

• Yakha amathambo aqinileyo.
• Amandla emisipha yakho, ukunyamezela, kunye nokuguquguquka kuya kuphucuka.
• Ukulinganisela komzimba wakho kuyaphucuka.
• Ukusebenza kwengqondo yakho kuyakhula. Khawuthelekelele, intloko yakho ivakala icacile.
• Inceda ekulawuleni ubunzima kunye/okanye ekunciphiseni ubunzima.

Ayisiyiyo loo nto kuphela, kodwa umthambo we-aerobic wenza oku kulandelayo:

• Iyanciphisa umngcipheko wakho wokufumana izifo ezifana nesifo sentliziyo, uxinzelelo lwegazi oluphezulu, isifo sohlangothi, okanye isifo seswekile.
• Iphucula ukusebenza kakuhle kwemiphunga yakho.
• Yehlisa uxinzelelo lwegazi.
• Yonyusa amanqanaba e-HDL okanye i-cholesterol 'elungileyo'.
• Inceda ekulawuleni amanqanaba eswekile egazini lakho kakuhle.

Ukuzilolonga nge-aerobics kutyalo-mali olukhulu kwintliziyo esempilweni, ingqondo ecocekileyo, kunye nomzimba oqinileyo!

Zithini iingozi zokuzilolonga nge-aerobic?

Njengakweminye imisebenzi yomzimba, ezinye izinto ezinokubangela ukwenzakala xa usenza umthambo we-aerobic. Umzekelo:

• Ukuqhekeka kunye nokuxinana
• Ukuphuka kwamathambo – kodwa oku kwenzeka rhoqo, ukuba kukho into efana nokuwa.
• Intlungu yamalungu
• Ukuqaqamba kwemisipha
• Intlungu okanye ubuhlungu – ingakumbi xa usaqala.

Ungenza njani umthambo we-aerobic ngokukhuselekileyo?

Ngaphambi kokuba uqale inkqubo entsha yokuzilolonga , ngokuqinisekileyo kuya kufuneka uthethe nogqirha wakho. Mbuze ukuba unayo nayiphi na imiqathango kunye nokuba zeziphi iintlobo zokuzilolonga ezifanelekileyo kuwe. Ukuba unesifo seswekile, uxinzelelo lwegazi oluphezulu, isifo sentliziyo, isifo samathambo, iimeko zamaphaphu, okanye ezinye iimeko zempilo, kunokufuneka ulandele amanyathelo okhuseleko xa uzilolonga. Nangona uhlobo lokuzilolonga olukhethayo lusigqibo sakho, cinga ngala macebiso okunciphisa umngcipheko wokwenzakala okanye iingxaki kwaye wenze ukuzilolonga kube mnandi ngakumbi:

Nantsi indlela yokuthintela ukwenzakala kumthambo we-aerobic:

• Thetha nogqirha wakho ngaphambi kokuba uqale ukwenza umthambo rhoqo.
• Funda indlela yokusebenzisa izixhobo zokuzilolonga ngokukhuselekileyo.
• Sebenzisa ubuchule obuhle, yenza imithambo njengoko uyalelwe. Kubaluleke ngakumbi ukuyenza ngokuchanekileyo kunokuyenza ngengqondo nje.
• Nxiba impahla kunye nezihlangu ezifanelekileyo.
• Lumka ngezinto ezikungqongileyo (umz., ukuba uhamba esitalatweni, lumka nezithuthi, imiqobo emhlabeni).
• Zifudumeze uze wolule umzimba ngaphambi kokuba uqale umthambo.

Ukuba ufumana iimpawu ezinje ngokuphefumla okungaqhelekanga, ukuqina kwesifuba, iintlungu esifubeni, egxalabeni, okanye emhlathini, isiyezi, ukuquleka, ukudideka, okanye iintlungu zamalungu ngelixa uzilolonga, yeka ukuzilolonga ngoko nangoko kwaye utsalele umnxeba ugqirha wakho.

Yintoni le "Talk Test"?

Ukuba usandul’ ukuqala ukuzilolonga nge-aerobic, ungazama olu 'Vavanyo Lokuthetha' ukuze ubone ukuba lunzima kakhulu na kuwe. Ngelixa uzilolonga, zama ukuthetha nomntu okanye ubize amagama ngokucacileyo. Ukuba ukuthetha kunzima, usenokuba uzilolonga ngamandla aphezulu kunokuba unako. Ekuhambeni kwexesha, xa amandla akho kunye nokuqina kwakho kuphucukile, ungazama olu vavanyo kwakhona. Iziphumo zinokutshintsha.

Ndifanele ndenze umthambo we-aerobic kangaphi?

Kungcono ukwenza umthambo wemizuzu eli-150 ngeveki. Oko kuthetha malunga nemizuzu engama-30 ngosuku, iintsuku ezintlanu ngeveki. Le yeyona nto incinci icetyiswayo ukunciphisa umngcipheko wesifo sentliziyo, isifo seswekile, uxinzelelo lwegazi oluphezulu kunye ne-cholesterol ephezulu.

Ukufumana imizuzu eli-150 yokuzilolonga nge-aerobic ngeveki kunokubonakala ngathi yinto enkulu, kodwa nazi ezinye iingcebiso zokwenza kube lula:

• Zinike ixesha lokwenza umthambo emini.
• Khetha izinto ozithandayo ukuzenza. Emva koko awuyi kuziva ukruqukile.
• Zilolonge ngokufutshane. Umzekelo, hamba imizuzu eli-10 kathathu ngemini.
• Zilolonge nabahlobo okanye usapho lwakho. Kumnandi ngakumbi.

Ungenza umthambo we-aerobic yonke imihla. Akukho mfuneko yokuphumla phakathi kweeseshoni ezilandelelanayo, ngaphandle kokuba uziqeqesha nzima kwi-marathon okanye ukuba unentlungu engapheliyo yamalungu. Ukuba intlungu yamalungu iyinkinga kuwe, thetha nogqirha wakho malunga nomthambo ongebuhlungu kangako.

Ndingawenza njani umthambo we-aerobic ngokufanelekileyo?

Iseshoni yokuzilolonga ye-aerobic kufuneka ibe namanyathelo amathathu:

1. Ixesha lokuzifudumeza.

2. Inkqubela phambili yoqheliso.

3. Ixesha lokuphola.

Ukufudumeza Nokupholisa

Yonke iseshoni yokuzilolonga ye-aerobic kufuneka ibandakanye ixesha lokuzilolonga kunye nexesha lokuzipholisa. Ukuzolula okuzinzileyo akuyonto ilungileyo xa uzilolonga. Endaweni yoko, kufuneka unyuse isantya kunye nobunzima bokuzilolonga kwakho kancinci kancinci. Oku kuya kwandisa ukuhamba kwegazi kwimisipha yakho kwaye kunciphise umngcipheko wokwenzakala kwemisipha okanye amalungu. Ukuzilolonga kufuneka kuthathe imizuzu emi-5 ukuya kweli-10. Ukuzilolonga kufuneka kwenziwe ixesha elifanayo, kuncitshiswe kancinci kancinci. Ukuzilolonga kungcono kwenziwe emva kokuzilolonga kwe-aerobic.

Inkqubela phambili yokuzilolonga nge-aerobic

Ubunzima bomthambo wakho, okanye ubungakanani bomsebenzi owenzayo ngexesha lokuzilolonga kwakho, kufuneka buhluke kuyo yonke imisebenzi yakho. Kufuneka umisele olu qhubekeko ngokusekelwe kukunyamezela kwakho namandla akho. Ukuba usaqala, qala kancinci. Ukuba uzilolonga kwi-marathon, ungayandisa kancinci kancinci inani lomsebenzi owenzayo ngexesha lokuzilolonga kwakho.

Kukho iindlela ezintathu zokuphucula umthambo we-aerobic:

• Yandisa isantya.
• Yandisa ukumelana. (umz., ukwandisa indawo ebhayisekileni, ukunyuka intaba)
• Yandisa ubude/ixesha.

Enye okanye indibaniselwano yezi ndlela iya kuphucula ukomelela kwakho kwe-aerobic. Xa unyusa amandla, kwenze kancinci kancinci. Musa ukuphuma ngokupheleleyo. Kwenze imizuzu embalwa ngexesha, ngendlela ekubangela umngeni.

Ngaba ngokwenene kufuneka ndiye ejimini ukuze ndenze umthambo we-aerobic?

Hayi, akufuneki uye ejimini okanye kwiziko lokuzilolonga ukuze wenze umthambo we-aerobic. Ungenza umthambo we-aerobic ekhaya ngolu hlobo:

• Ukuhamba ngeenyawo
• Ukudanisa
• Ukukhwela ibhayisekile
• Ukucheba ingca (ngesixhobo sokucheba ingca)

Kodwa ukuba ukhetha ukusebenzisa izixhobo ezikhethekileyo ze-cardio ezifana ne-elliptical okanye i-treadmill, kungcono ukuya ejimini ukuze wenze umthambo we-aerobic.

Umyalezo Wokuya Ekhaya

Ngoko ke, umthambo we-aerobic yinto ekwenza uphakame kwaye ushukume. Unyusa izinga lentliziyo yakho uze ubile. Ukuzilolonga kunokuba nzima ngamanye amaxesha, kodwa kunokuba lula xa wenza izinto ozithandayo kunye nabantu obonwabisayo. Khumbula, ngaphambi kokuba uqale umthambo omtsha womzimba, qiniseka ukuba uthetha nogqirha wakho ukuqinisekisa ukuba ukhuselekile kuwe. Ukuba uziva iintlungu ngelixa uzilolonga, yeka umthambo uze ubone ugqirha. Impilo yakho isezandleni zakho!

Ukuzilolonga nge - aerobic, ukomelela komzimba, impilo, impilo yentliziyo, ukunciphisa umzimba, ukuzilolonga, ubomi obusempilweni