Aerobic workouts

I-Aerobics, igama liyakuthi lithandwe, kwaye umsebenzi wokunyusa i-aerobic ukhuthazwa ukuba udibanise kwinkqubo yezemidlalo ukuba ufuna ukunciphisa umzimba okanye ukuphucula imeko yakho yomzimba. Kodwa yintoni ukuqeqeshwa kwe-aerobic kunye noko kudlayo, kwaye kubaluleke kakhulu, ukuba emva kokuba kudliwe, siya kuqonda kunye.

Kutheni sifuna uqeqesho lwe-aerobic?

Kulungile, okokuqala, ukuzivocavoca kwe-aerobic isifundo, ngexesha apho izidumbu zifuna i-oxygen engaphezulu, kwaye ngenxa yoko, isistim se-cardiovascular isisebenza ngokunyanisekileyo. Ngoko ke, ngokusebenza rhoqo kwolu hlobo, umsebenzi wentliziyo uphucula kakhulu, kwaye ukubonakala kuya kuzuza kwezi zifundo. Nangona kukho nasiphi na isifo esingapheliyo, oku akuthethi ukuba unakho ukulibala malunga ne-aerobics, unokuhlala ukhetha uhlobo kunye nobukhulu bomthwalo olungele wena. Nangona kunjalo, xa kwenzeka ukuba ube neengxaki zempilo, okanye ukuba awuzange wenze njalo kumdlalo, kufuneka uxoxe nodokotela wakho. Uya kuba nako ukunika iingcebiso malunga nendlela engcono ngayo yokwenza inkqubo yakho yoqeqesho lwe-aerobic.

Inkqubo yoQeqesho lweAerobic

Xa ulungiselela inkqubo yovavanyo lwe-aerobic, kufuneka wenze isigqibo malunga neengongoma ezintathu eziphambili:

• zezifundo ezininzi ngeveki oza kuzichitha;
• ixesha elingakanani ozimisele ukuzinikela kwisifundo ngasinye;
• yintoni umthwalo ofuna ukuwunika umzimba wakho.

Ngelo xesha, cinga ukuba umthwalo ungakanani, ngoko kufuneka usebenzise amaxesha amahlanu ngeliveki ubuncinane ubuncinane kwisiqingatha seyure. Ukuba uceba umthwalo ophezulu, ngoko ulungele ukuba ube ngamaqela ama-3 ngeliveki imizuzu engama-20 okanye ngaphezulu. Ukufumana ubuninzi obukhulu, ukuhamba kwezemidlalo, ukudansa, ukuhamba ngebhayisikili kumgangatho wezinga, ukubhukuda kungabandakanywa. Kuye kunikwa imithwalo enamandla kakhulu: ukugijima, ukukhwela ibhasikidi yeentaba, ukudansa i-aerobics, ukubhukuda okude, ukunyuka entabeni kunye nemithwalo ye-12 kg okanye ukuhamba kwinqwelo engama-20 kg. Xa uqeqesho, qwalasela izinga eliphezulu lentliziyo elwamkelekileyo kwiminyaka yakho. Ingabalwa ngolu hlobo: 226 unciphise iminyaka yakho. Le yintlawulo yesantya esiphezulu enokuyenza ngexesha loqeqesho, kodwa kufuneka uzame ubunzima obuhlukileyo. Sinesithakazelo kwizinga elibizwa ngokuba yi-target heart rate, apho uqeqesho luncedo kakhulu kumzimba. Umyinge ophezulu wenani lentliziyo ekujoliswe kuyo i-75% yobuninzi. Yaye khumbula ukuba kufuneka ungene kwaye uphume uqeqesho ngokuthe ngcembe, oko kukuthi, ungalibali ngokufudumala ekuqaleni nasekupheleni koqeqesho lwe-aerobic. Ukuba ulibale ukufudumala ekuqaleni kweeklasi, unokufumana ulula kunye nokulimala okungakumbi, ukuba ungayinaki ukufudumala ekupheleni kokuzivocavoca, unokufumana udizzy uze uphele amandla. Yaye ke, malunga nesondlo esifanelekileyo ngaphambi nangemva kokuqeqeshwa kwe-aerobic, nayo, akufanele ilityelwe.

Ukutya ngaphambi nangemva koqeqesho

Wonke umntu uyaqonda ukuba kufuneka uqeqeshe ubuncinane iyure nesiqingatha emva kokutya. Kodwa ingaba njani emva koqeqesho, ingakumbi ukuba ufuna ukunciphisa umzimba? Ukuvuza umzimba ngokuthile okumnandi akufanelekanga. Hayi, ngokuqinisekileyo uya kukubonga ngesisu, kodwa kulo mzekelo uza kufumana amandla ukusuka kukutya owamkele nje, kunye neoli apho uhlala kuyo. Kodwa awunakuyidla nantoni na, indalo elambileyo iya kuqala ukutshabalalisa kungekhona nje i-fat, kodwa iphinda iphineli, kwaye le mihlunu yethu. Ngoko usadinga ukutya, kodwa emva kweyure nesiqingatha emva kokuqeqesha kunye nokutya okucebile kwiprotheni, umxholo wamafutha kunye ne-carbohydrates kuwo kufuneka ube mncinane. Okanye unemizuzu engama-20 emva kweklasini, uphuze i-protein ye-cocktail kwaye udle isaladi yemifuno. Kwaye emva kweyure 2 emva kwe-snack, ungabandakanya kwimenyu yakho yokutya ecebile kwi-carbohydrates. Kwaye ngaphandle kwesondlo esifanelekileyo emva kokuqeqeshwa kwe-aerobic, musa ukulibala ngokusela ngexesha. Oku kunako kwaye kufuneka kwenziwe, ngoko, xa uhamba kwi-aerobics, thabatha amanzi okanye ijezi nawe.

Ngokuqhelekileyo, uphuhliso oluhambelanayo lukwacetyiswa ukudibanisa uqeqesho lwe-aerobic kunye namandla, kunye nokuqeqeshwa kokunyamezela, okubizwa ngokuba yi-anaerobic. Kodwa ukuba uhlala kwindawo yokuzivocavoca okokuqala, ngelixa ungenanto yokwenza ngaphandle kwemithwalo ye-aerobic, umzimba awufanelekanga.