Ingabe ngezinye izikhathi ukuthola kunzima ukuphefumula ngemva kokukhwela izitebhisi noma ukugijima ngemva kwebhasi? Ingabe uzizwa uphelelwa umoya ngisho nangemva kokuhamba ibanga elifushane? Uma kunjalo, le ndaba izoba yinto ebaluleke kakhulu kuwe. Namuhla sizokhuluma ngohlobo lokuzivocavoca oluzuzisa kakhulu inhliziyo yethu, amaphaphu, kanye nomzimba wonke. Lokho ukuzivocavoca kwe-aerobic . Kungenzeka ukuthi uke wezwa leli gama. Ake sibone ukuthi liyini, ukuthi lingenziwa kanjani, nokuthi yiziphi izinzuzo esizitholayo kulo .
Kalula nje, kuyini ukuzivocavoca umzimba nge-aerobic?
Igama elithi aerobic lisho ukuthi “ngomoya-mpilo.” Kulula, akunjalo? Uma senza ukuzivocavoca kwe-aerobic, imisipha emikhulu emzimbeni wethu (isibonelo, leyo esemilenzeni nasezingalweni zethu) isebenza ngokuqhubekayo, ngesigqi esifanayo. Cabanga ngakho njengalapho uhamba, ugijima, noma ubhukuda.
Uma senza lolu hlobo lokuzivocavoca, izinga lokushaya kwenhliziyo yethu liyakhuphuka, futhi izinga lokuphefumula kwethu liyakhuphuka. Okwenzekayo ukuthi inani lomoya-mpilo ongena emizimbeni yethu liyakhuphuka. Lo moya-mpilo owengeziwe yilowo imisipha yethu ewusebenzisayo ukukhiqiza amandla ewadingayo . Njengoba nje injini yemoto idinga umoya-mpilo kanye nophethiloli, umzimba wethu nawo udinga umoya-mpilo ukuze ukhiqize amandla. Ngakho-ke ukuzivocavoca nge-aerobic kumayelana nokwenza uhlelo lomzimba wethu olusebenzisa umoya-mpilo lusebenze kahle kakhulu.
Uyini umehluko phakathi kwe-Aerobic ne-Anaerobic?
Cishe uke wezwa igama elithi 'anaerobic'. Ungadideki lokhu okubili. Kulula kakhulu ukukuqonda lokhu.
I-Anaerobic isho ukuthi “ngaphandle komoya-mpilo.” Lokhu kuzilolonga kuhilela umzamo ongazelelwe, onamandla amakhulu esikhathini esifushane. Isibonelo, ukuphakamisa izinsimbi noma ukusheshisa. Phakathi nalezi zikhathi, imisipha yethu ayinaso isikhathi sokusebenzisa umoya-mpilo ukwakha amandla. Kunalokho, isebenzisa amandla agcinwe emzimbeni.
Ake sibone umehluko phakathi kwalezi ezimbili ngokucacile.
| Isici | Ukuzivocavoca nge-aerobic | Ukuzivocavoca kwe-Anaerobic |
|---|---|---|
| Incazelo | "Nge-oxygen" - isebenzisa i-oxygen ukukhiqiza amandla. | "I-Anaerobic" - ayithembeli ku-oxygen ukuze ithole amandla. |
| Uhlobo lokuzivocavoca | Ngokuvamile kwenziwa isikhathi eside, ngesigqi esifanayo. | Isebenzisa amandla amaningi ngesikhathi esisodwa futhi ikwenza ngesikhathi esifushane. |
| Izibonelo | Ukuhamba, ukugijima, ukugibela ibhayisikili, ukubhukuda. | Ukuphakamisa izinsimbi, ukushesha, ukugxuma kakhulu. |
Yimiphi imithambo ye-aerobic esingayenza?
Into engcono kakhulu ngalokhu ukuthi akudingeki uchithe imali eningi ukwenza lezi zivivinyo. Eziningi zazo zingenziwa ekuphileni kwethu kwansuku zonke.
1. Ukuhamba noma Ukugijima
Lona ukuzivocavoca okulula kakhulu okungase kwenziwe yinoma ubani. Ungaqala ngejubane elikufanele. Ungahamba emgwaqweni ekuseni, epaki, noma ngisho nasezitolo ezinkulu ngosuku lwemvula. Okudingayo nje izicathulo ezinhle. Ukugijima kushesha kancane kunokuhamba, kodwa kushesha kunokugijima. Kodwa-ke, uma unezinkinga ngamadolo noma imilenze yakho, ukuhamba kungcono kunokugijima, ngoba kubeka ingcindezi encane emalungeni akho.
2. Ukuhamba ngebhayisikili
Lokhu futhi kuwukuzivocavoca okuhle kakhulu. Ungagibela ibhayisikili elingashintshi ekhaya, noma ungagibela ibhayisikili elivamile emgwaqweni. Ukugibela emgwaqweni onezintaba kwandisa ukuqina kokuzivocavoca. Lokhu kufaneleka kakhulu kubantu abanezifo zamalunga njenge-arthritis. Ngoba akukho ukucindezeleka okukhulu ezindaweni ezifana namadolo, izinqe, namaqakala njengalapho uhamba.
3. Imishini Yokusebenza Kwenhliziyo
Lezi yimishini ovame ukuyithola ejimini. Zikhulisa ukushaya kwenhliziyo yakho ngokwenza ukunyakaza okufanayo ngokuphindaphindiwe.
- I-Treadmill: Umshini okuvumela ukuthi uhambe/ugijime endaweni eyodwa.
- I-Elliptical: Umshini ozizwa sengathi uhamba emoyeni futhi ubeka ingcindezi encane emalungeni akho.
- Umshini wokugwedla: Ukuzivocavoca okufana nokugwedla isikebhe.
- Abakhwela izitebhisi: Ukuzivocavoca okufana nokukhwela izitebhisi endaweni eyodwa.
Ngaphambi kokuthenga umshini onjengalona ekhaya, kungumqondo omuhle ukuya ejimini bese uwuzama. Ngemuva kwalokho ungakhetha okulungele kakhulu futhi okhululekile kakhulu.
4. Ukubhukuda
Ukubhukuda kuyindlela enhle kakhulu yomzimba wonke futhi akunamthelela omkhulu. Njengoba sintanta emanzini, amalunga ethu awazizwa isisindo semizimba yethu. Ngakho-ke, kuhle kakhulu kulabo abanenkinga yamadolo noma umhlane. Njalo bhukuda endaweni lapho kukhona umlindi wokuphila, ngakho-ke kufanele uqiniseke ukuthi ubhukuda ngokuphephile.
Yiziphi izinzuzo zokuzivocavoca umzimba nge-aerobic emzimbeni wethu?
Izinzuzo zalezi zivivinyo azinamkhawulo. Nazi ezinye zezibaluleke kakhulu.
| Umkhakha wabazuzi | Inzuzo |
|---|---|
| Inhliziyo nemithambo yegazi | Kunciphisa ingozi yesifo senhliziyo, umfutho wegazi ophakeme kanye nesifo sohlangothi. Kulawula umfutho wegazi. |
| Amaphaphu | Kwandisa ukusebenza kwamaphaphu kanye nomthamo wawo, okwenza ukuphefumula kube lula. |
| Isifo sikashukela kanye ne-cholesterol | Kusiza ukulawula amazinga kashukela egazini futhi kwandisa amazinga e-HDL (i-cholesterol enhle). |
| Amathambo nemisipha | Kuqinisa amathambo. Kwandisa amandla emisipha, ukukhuthazela, kanye nokuguquguquka. |
| Ukulawula isisindo | Kusiza kakhulu ekulawuleni isisindo somzimba kanye nokwehlisa isisindo. |
| Impilo yengqondo | Kwandisa ukusebenza kobuchopho, kuthuthukisa inkumbulo, kunciphisa ukucindezeleka nokukhathazeka, futhi kukusiza uzizwe ujabule kakhulu. |
Ungazivikela kanjani lapho uzivocavoca?
Kungakhathaliseki ukuthi ukuvivinya umzimba kuhle kangakanani, kungaba yingozi uma kungenziwa kahle. Ngakho-ke qaphela lezi zinto.
Into ebaluleke kakhulu ukukhuluma nodokotela wakho ngaphambi kokuba uqale uhlelo olusha lokuzivocavoca. Ikakhulukazi uma unezinkinga zezokwelapha ezifana nesifo sikashukela, umfutho wegazi ophakeme, isifo senhliziyo, noma isifo samathambo, buza udokotela wakho ukuthi yini enhle kuwe, yini embi kuwe, nokuthi kufanele ukwenze isikhathi esingakanani.
Yenza lezi zinto ukuze uvimbele ukulimala:
- Funda ukusebenzisa imishini yokuzivocavoca ngendlela efanele. Ukuyisebenzisa kabi kungabangela ukulimala.
- Gcina ukuma okufanele. Gcina umhlane wakho uqondile, futhi uvivinye umzimba ngendlela evumelana nomzimba wakho.
- Gqoka izingubo nezicathulo ezifanele.
- Qaphela indawo okuzungezile. Uma uhamba emgwaqweni, qaphela izimoto.
- Qiniseka ukuthi uyayifudumeza ngaphambi kanye nokuyipholisa ngemva kokuzivocavoca kwakho (sizoxoxa ngalokhu kamuva).
Uma uhlangabezana nalezi zimpawu ngesikhathi sokuzivocavoca, yeka ngokushesha!
Uma uzizwa kanjena ngenkathi uzivocavoca, yeka ukuzivocavoca ngokushesha bese ubona udokotela wakho .
- Ubunzima obungavamile bokuphefumula
- Ukuqina kwesifuba, ubuhlungu, noma ubuhlungu obuvela esifubeni kuya ehlombe noma emhlathini
- Isiyezi
- Ukuzizwa njengonogwaja
- Ukudideka
- Ubuhlungu obukhulu emalungeni
Kufanele uzivocavoce isikhathi esingakanani ngesonto?
Ochwepheshe bezempilo batusa ukuzivocavoca umzimba okunama-aerobic okungenani imizuzu eyi-150 ngesonto .
Imizuzu eyi-150 ingase ibonakale sengathi isikhathi eside, kodwa kulula ukuyilawula.
- Beka eceleni imizuzu engama-30 ngosuku, izinsuku ezi-5 ngesonto .
- Uma kunzima ukwenza imizuzu engama-30 ngesikhathi, kwenze imizuzu eyi-10 kathathu ngosuku . Njengasekuseni, ntambama, nakusihlwa.
- Khetha into oyithandayo. Khona-ke ngeke uzizwe unesithukuthezi. Mhlawumbe uthanda ukudansa, lokho futhi kuwukuzivocavoca okuhle kwe-aerobic!
- Yenza lokhu nomngane noma ilungu lomndeni. Ngaleyo ndlela uzothola isikhuthazo esengeziwe.
Uyalwazi yini "uHlelo Lokukhuluma"?
Lena indlela elula yokwazi ukuthi ukuzivocavoca okwenzayo kunzima kakhulu emzimbeni wakho. Ngesikhathi uzivocavoca, bona ukuthi ungakwazi yini ukukhuluma ngendlela evamile. Uma ungakhuluma umusho ngaphandle kokukhubeka noma ukukhubeka, usezingeni elifanele. Uma kunzima ukukhuluma, kusho ukuthi ukuzivocavoca kunzima kakhulu futhi udinga ukwehlisa ijubane kancane.
Izinyathelo ezi-3 zokwenza ukuzivocavoca kwe-aerobic ngendlela efanele
Kubaluleke kakhulu ukulandela lezi zinyathelo ezintathu uma wenza noma yikuphi ukuvivinya umzimba nge-aerobic.
1. Ukufudumeza umzimba - ukufudumeza umzimba:
Ngaphambi kokuqala ukujima kwakho, kufanele ufudumale imizuzu emi-5-10. Lokhu kuhilela ukuqala ukujima ozokwenza ngesivinini esikhulu. Isibonelo, ukuhamba ngokushesha ngaphambi kokugijima. Lokhu kwandisa ukugeleza kwegazi emisipheni futhi kunciphisa ingozi yokulimala.
2. Ukuqhubeka kokuzivocavoca:
Ngemva kokuzifudumeza, buyela esilinganisweni sakho esijwayelekile kanye namandla bese uqala ukuzivocavoca. Uma ungumqali, qala kancane kancane. Njengoba uthola ulwazi oluthe xaxa, ungandisa amandla kancane kancane. Kunezindlela ezintathu zokwenza lokhu:
- Khulisa isivinini
- Khulisa ukumelana - isib. ukwandisa isisindo sebhayisikili.
- Khulisa ubude besikhathi
3. Ukuphola - Ukuphola umzimba wonke:
Esikhundleni sokumisa ukuzivocavoca ngokuzumayo, phola imizuzu emihlanu kuya kweyishumi yokugcina ngokunciphisa kancane kancane ijubane. Isibonelo, uma uhamba ngokushesha, hamba kancane bese uyama. Lesi yisikhathi esihle kakhulu sokwenza ukuzivocavoca okwelula. Lokhu kunganciphisa ubuhlungu bemisipha.
Sengiphetha, ukuzivocavoca nge-aerobic kungenye yezindlela ezinhle kakhulu zokutshala imali ongayenza empilweni yakho. Akudingeki uye ejimini. Ungaqala ekhaya, ngezinto ezifana nokugunda utshani, ukushanela indlu, noma ukudansa. Into ebaluleke kakhulu ukukwenza ngenjabulo nangokuzimisela.
Umlayezo Wokuya Nawe Ekhaya
- Ukuzivocavoca nge-aerobic kuzuzisa kakhulu inhliziyo yakho, amaphaphu kanye nempilo yakho iyonke.
- Ungaqala ngezinto ezilula njengokuhamba ngezinyawo, ukubhukuda, noma ukugibela ibhayisikili.
- Zibekele okungenani imizuzu eyi-150 ngesonto. Uma ungakwazi ukukwenza konke ngesikhathi esisodwa, kuhlukanise kube yizicucu zemizuzu eyi-10-15 usuku lonke.
- Njalo thintana nodokotela wakho ngaphambi kokuqala noma yiluphi uhlelo lokuzivocavoca, ikakhulukazi uma unezinye izimo zezempilo.
- Ungakhohlwa ukufudumala ngaphambi kokuzivocavoca bese uphola ngemva kwalokho.
- Uma uzwa izimpawu ezifana nobuhlungu besifuba, ukuphelelwa umoya okukhulu, noma isiyezi ngesikhathi sokuzivocavoca, yeka ngokushesha bese ucela iseluleko sezokwelapha.
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