Imithwalo ye-Aerobic yathola ukuthandwa kwi-70s yekhulu leminyaka elidlulileyo, xa abantu abanjalo abadumileyo njengoArnold Schwarzenegger noSyvester Stallone, baqulunqa ngensimbi, baqala ukuyiqwalasela. Iingcali zenzululwazi ziye zafumanisa ukuba ezi ntlobo zezemidlalo zenza i-fat burning active kwaye zivumela ukulawula izinga lamanqatha angaphantsi.
I-Aerobic, i-cardio ne-anaerobic imithwalo: yintoni umehluko?
Kwimithombo emininzi, ukusebenza kwe-aerobic kunye ne-cardio kuthiwa kuyafana, nangona kunjalo, kukho umehluko. Imithwalo ye-Aerobic ngokuyinhloko ijoliswe ekuphuculeni umzimba nge-oksijeni, kunye ne-cardio-yokuqeqesha inkqubo ye-cardiovascular system. Ekugqibeleni, le mithwalo ibhekiswe ngentambo efanayo yokusebenza, yokuqhayisa, ukuqhuba kwi-stepper okanye kwibhayisikili ekhoyo kunye nezinto ezinje.
Enyanisweni, kuphela indawo ekujoliswe kuyo yokupasa iyahluka kwale meko, ngoko ke, ubukhulu bomsebenzi (kunye nomthwalo we-aerobic ngezantsi, kunye ne-cardio-phezulu). Umzekelo, ukuhamba kwe-aerobic ngumqhubi olinganisiweyo kumgama omde okanye ophakathi, nokuqeqeshwa kwe-cardio yintambo ye-sprint; i-cardio stepper isetyenziswe ngomthwalo omkhulu, kunye ne-aerobics-ixesha elide njalo njalo.
Imithwalo ye-Anaerobic imithwalo yamandla, i. eli qela liquka ukuzivocavoca kwiimimululwazi kunye nokuzilolonga ngeesisindo. Imithwalo enjalo ayinakuchukumisa kakhulu ukutshisa ii-fat and more-to strengthen the muscle of the body. Ukuba sicinga ukuba ekugqibeleni ubukho bemisipha ephuhlisiwe bubangela ukwanda kwenkcitho yansuku zonke yeekhalori, indlela efanelekileyo yokulahlekelwa isisindo kukudibanisa imithwalo ye-aerobic kunye ne-anaerobic.
Iintlobo zokuzilolonga kwe-aerobic
Imithwalo ye-Aerobic isoloko isetyenziselwa ukulahleka kwesisindo. Nawuphi na umntu unokukhetha imidlalo ngaphakathi kwemida yale hlobo, kuba umbala ukhulu ngokwaneleyo:
- ngebhayisikili;
- ukushushuluza;
- iintlobo ezahlukeneyo ze-aerobics;
- i-skating kunye ne-skating skating;
- u ku sebenza;
- kubhukuda;
- basketball kunye neminye imidlalo yezemidlalo;
- ukuhamba kwezemidlalo;
- ukudansa;
- yengqesho kwibhayisikili yokumisa;
- izifundo kwi-treadmill;
- iiklasi kwi-stepper okanye ellipsoid.
Ukusuka kulo mntu ngamnye unokukhetha ukhetho olunjani. Ukongezelela, kulula ukulungelelanisa kunye nemithwalo ye-aerobic ekhaya - umzekelo, ukuqhuba kwindawo, ukuqaqa intambo okanye udaniso wamanje ngevidiyo ye-videoinstruktorom.
Isondlo sokusebenzisa umzimba
Imithwalo ye-Aerobic yintshaba enkulu ye-fat deposits kuzo zonke iingxaki. Ngokukhawuleza emva kokuqala koqeqesho, inkqubo esebenzayo yokutshisa i-glycogen eqokelelweyo loo mini iyaqhubeka. Ihlala malunga nemizuzu engama-20 ukuya kweye-30, emva koko umzimba uphendukela kwiiprotheni ezivuthayo kunye namafutha. Wena. Kuphela emva kwemizuzu engama-30 yokuqeqeshwa inkqubo esebenzayo yokutshisa i-fat fat begins. Ukuba isifundo asizange sibe ngaphantsi kwama-40-50 imizuzu, umphumo onjalo uya kuqhubeka kwiiyure ezingama-2 emva kokuphela komthwalo.
Nangona kunjalo, ukuba emva kweeyure ezingama-2 ezilandelayo emva koqeqesho uya kusela ngokungekho nto
Njengoko kuchaziwe ngasentla, emva kokuqhekeka kwe-ushukela, indlela yokuphulwa kwamaprotheni iqhutywe-kwaye oku kuyona nto isakhiwo esiyintloko esisisigxina, kwaye ayikwazi ukulahleka. Ukukhusela le nkqubo, kucetyiswa ukuthenga izongezo ezifana ne-BCAA kunye ne-L-carnitine. Akunabungozi kangangokuthi banconywa nakubafundi besikolo emva kokufunda izifundo zempilo. I-BCAA ivimbela ukuphazamiseka kweprotein (ithathwa ngokukhawuleza ngaphambi, ngexesha nangemva kokuzivocavoca), kunye ne-L-carnitine ikhuthaza ukutshisa okuninzi okuninzi (kuthathwa imizuzu engama-15 ngaphambi kokuqeqeshwa iiyure eziyi-1.5 emva kokudla kokuqala).