Igama elithi aerobics, ngesiGreki, lisho umoya. Ukuvivinya umzimba - isethi yokuzivocavoca, okuhlanganisa ukunyakaza kokuphefumula nokunyakaza komzimba nokunyakaza kwesistimu ye-musculoskeletal. Abaningi bayazibuza ukuthi ungakwazi yini ukulahlekelwa isisindo ngokwenza i-aerobics?
Ngingakwazi yini ukulahlekelwa isisindo ngenkathi ngikwenza i-aerobics?
Ngokuzivocavoca kwe-aerobic, ungalahlekelwa isisindo, ukuphumelela kwalezi zenzo zokulahlekelwa isisindo kwafakazelwa ekhulwini lokugcina, eminyakeni yama-60. Esikhathini sethu, i-aerobics ngumsebenzi onokuzivocavoca osebenza ngokomzimba okwenzeka endaweni yokuzivocavoca umculo, kanye nasemanzini. Izindlela eziningi zokusebenzisa izakhi ziye zakhiwa ezingenzi nje kuphela ekuthuthukiseni umzimba, kodwa futhi zishisa amakholori futhi ngenxa yalokho, ukulahlekelwa isisindo.
Indlela yokulahlekelwa isisindo, ukwenza i-aerobics
Abaningi abafuna izindlela eziphumelelayo, ukuze banciphise isisindo, bayeka ukunakekelwa kwabo kwe-aerobics. Futhi lokhu kukhetha kulungile ngokuphelele. Ngomsebenzi wokuvivinya umzimba, ama-carbohydrates amaminithi angu-30 ayashiswa ngokujulile, okuyiwona "okushisa" okuyinhloko emzimbeni. Ngemuva kwalokho, amafutha aqala ukudliwa. Ngamakilasi avamile, kungakapheli unyaka, ukuqeda amafutha kuqala ngemuva kwemizuzu eyi-10 yamakilasi. Ukuvivinya umzimba kungaba izinhlobo ezahlukene futhi wonke umuntu angakhetha ukhetho oluseduze naye.
Ukwenza i-aerobics, ukuqeda isisindo esiningi, udinga ukulawula ukudla kwakho. Uma wenza i-aerobics futhi ungazitholi umsoco, ngeke ukwazi ukulahlekelwa isisindo. Ungagcina kuphela isimo sakho nezwi lakho. Futhi, ukuze ulahlekelwe isisindo, ukuzivocavoca kufanele kube izikhathi ezingu-3-4 ngesonto, futhi uma udinga ukulahlekelwa isisindo ngokushesha, izikhathi ezingu-5 ngesonto. Phakathi nenyanga yokuqala yokuzivocavoca kwe-aerobic, uzobe usuqaphele imiphumela emihle, futhi ezinyangeni eziyisithupha uzoba usayizi ombalwa. Kubalulekile ukuba uhlanganyele ukuze ufeze imiphumela oyifunayo okungenani amahora angu-1-1.5.
Izinhlobo ze-aerobics ezisetshenziselwa ukulahlekelwa isisindo
Ukuze ulahlekelwe isisindo, kunezinhlobo eziningana ze-aerobics. Ngomuntu ngamunye, lezi noma ezinye izivivinyo zikhethiwe. Cabangela ezinye izinhlobo ze-aerobics.
I-cardioaerobic uhlobo lokuzivocavoca oluxazulula izinkinga ezimbili - ukuthuthukiswa kokukhuthazela nokushisa kwamafutha. Lolu hlobo lomsebenzi we-aerobics lude, kepha lukhulu kakhulu. Okuyinhloko yalezi zivivinyo ukuthi umoya we-oxygen uhanjiswa kalula egazini. Igazi lithwala i-oxygen kuzo zonke izitho, ngokuhlukana kwamafutha kanye nama-carbohydrate. Kuthatha cishe ihora ukwenza lokhu kwe-aerobics.
Isinyathelo se-aerobics yinkimbinkimbi yokuzivocavoca, lapho kusetshenziselwa khona izitebhisi ezikhethekile-ezisekelweni, ezengeziwe zomthwalo womzimba. Uma usebenzisa amapulatifomu anjalo, kunokwenzeka ukuthi uthinte ngokuthekisayo "izindawo ezinenkinga - izintambo, iziqhakazi, izinwele nabanye. Uma uqhuba lolu hlobo lwe-aerobics, hhayi nje kuphela inani elikhulu lamafutha ashiswa, kodwa uhlelo lwe-musculoskeletal luqiniswa, futhi isimo sezifo ezithile ezihambisana nalesi simiso siyathuthuka.
Ukudonswa kwe-aerobics kuthandwa kakhulu kulabo abafuna ukunciphisa umzimba. Ngaphansi komculo oshisayo, akuyona nje injabulo kuphela kodwa futhi iyasiza. Ngesikhathi sokudonswa kwe-aerobics, ithoni evamile yomzimba, imizwelo, umsebenzi wesimiso senhliziyo isithuthukisa, kulula ukuhamba nokuguquguquka kulungiswa. Futhi futhi nokuqeqeshwa njalo kwamafutha kushiswa.
Okumnandi futhi okuthakazelisayo yi-aerobics yamanzi. Lona uhlobo olumnene lwe-aerobics, oluboniswa ngisho nabantu abakhubazekile nabesifazane abakhulelwe. Ngenxa yokuphikiswa, amanzi aqinisekisa ukusebenza kahle kakhulu kokuzivocavoca okuningi futhi akhuthaze ukuqaliswa kwazo. Ukwehlisa isisindo uma usebenzise lolu hlobo lwe-aerobics kungase kube ngokushesha kunalokho lapho ufunda ehholo. Umzimba emanzini usesimweni esingenasisindo, ukuzivocavoca kwenziwa kalula, futhi kutholakala umphumela wokubilisa umzimba.
Ekuzivocavoca kwe-aerobic, ungalahlekelwa isisindo, kodwa udinga ukudla kahle. Ukuqeqesha kuzoletha umphumela omuhle uma udla amahora amabili ngaphambi kokuvivinya umzimba, futhi emva kwamakilasi awukwazi ukudla cishe ihora.