Xa siqala ukwenza imidlalo ngokuqhubekayo, siqala ukuqonda ukuba zimbini iindlela zokuzilolonga: umthambo we-anaerobic kunye ne-aerobic. Uyazi ukuba yintoni umahluko phakathi kwezi zivakalisi zimbini?
Esi sihloko sinokuphakamisa ukuthandabuza okuninzi, kuba abantu abaninzi abazi ngenene ukuba luhlobo luni lomsebenzi ngamnye. Siza kuthetha ngeyantlukwano kunye nezibonelelo abasinika zona.
Ukuzilolonga kubalulekile kwimihla ngemihla, kufuneka sikwazise kwesiqhelo kwaye "sinyanzele" ukuba senze imithambo yemizuzu engama-30 ukuze siziva sisempilweni kwaye somelele.
Emva koko, siza kukuxelela uthini umahluko osisiseko, ukuze kwixesha elizayo xa ufunda, okanye ube nomdla kumxholo, uza kuwazi ngaphandle kwengxaki.
Umahluko phakathi kokuzivocavoca nge-anaerobic kunye ne-aerobic
La magama mabini asetyenziswa kakhulu kwihlabathi lezemidlalo, kwiindawo zokuzilolonga, uya kube ufundile kwiimagazini, kumanqaku akwi-Intanethi okanye kwiintetho zemidlalo. Ziingcinga ezimbini ezahlukeneyo ezibhekisa kwindlela umzimba ufumana ngayo amandla. Ukuba uyifumana ngesidingo seoksijini, kuthiwa yi-aerobic, kwaye ukuba awuyidingi ioksijini, sithetha ukuba anaerobic.
Sichaza apha ngezantsi ngokweenkcukacha:
Ukuzivocavoca umzimba
Ngaba ezo umthambo ophakathi okanye ophantsi kunye nexesha elide, umzimba kufuneka utshise ii-carbohydrate kunye namafutha ukufumana amandla afanelekileyo, kwaye ngenxa yoku, kufuneka ioksijini. Sithetha ngezinto ezinje ngokubaleka, ukuqubha, ukuhamba ngebhayisikile, okanye ukuhamba ngenyawo.
Ezi ziqhelaniso 'zisetyenziselwa' ukunciphisa umzimbaZezona mithambo zitshisa amafutha ezisebenza kakuhle kuba zifuna ioksijini eninzi, kunye nokusebenza ngokuchanekileyo kwenkqubo yentliziyo, ukongeza, ziluncedo kakhulu.
Ukuzivocavoca kweAnaerobic
Mhlawumbi igama livakala lingaqhelekanga kuwe, Ngaba ezo ziimithambo zobunzulu obuphezulu kunye nexesha elifutshane. Umzimba awudingi oksijini ingako, kuba amandla avela kwimithombo engadingi oksijini okanye engadingi ukuba yenziwe ioksijini. Inemisebenzi enjengokuphakamisa iintsimbi, ukukhawulezisa okufutshane, ukwenza ukuhlala-phantsi, okanye ukwenza imithambo efuna umgudu omkhulu ixesha elifutshane.
Oku kunika ithuba fumana amandla, ubunzima bemisipha kwaye usebenze ukomeleza inkqubo ye-musculoskeletal yomzimba.
Le mithambo ayizizo ezona zicetyiswayo ekunciphiseni ukwehla kobunzima, kuba azisebenzisi mafutha okanye iicarbohydrate zamandla, kodwa endaweni yoko iqokelela iswekile kunye namafutha acid ukuba ufuna ioksijini ukuze umzimba.
Izibonelelo zokuzivocavoca nge-anaerobic
Los Ukuzivocavoca nge-anaerobic Bazisa noluhlu lwezibonelelo ezigqibeleleyo kubo bonke abantu, kuya kufuneka sazi ukuba singazifaka njani kwimithambo ye-aerobic ukuze singabandezeli umzimba kwaye sifezekise ezona ziphumo zilungileyo kwaye zilungelelaniswe.
- Los Ukuzivocavoca nge-anaerobic sincede sandise ubunzima bemisipha.
- Umzimba kufuneka uzobe ugcino lwamafutha acid ukuze ufumane Amandla.
- Ngaphambi kokuba uyenze, kufuneka ikhatshwe kunye noqeqesho oluncinci lwe-aerobic ukuphucula imeko yethu yomzimba.
- Kuyasinceda ukuba ukulawula ubunzima ukuphuhlisa nokomeleza izihlunu.
- Iphucula ukukwazi ukulwa ukudinwa.
- Yenza umsebenzi wethu Intliziyo.
- Phucula yethu inkqubo yokujikeleza kwegazi, ukwandisa inani leoksijini elisetyenzisiweyo ngexesha lokuzilolonga
- Uphuculo imeko yentliziyo.
- Uncedo thintela amanqatha amaninzi nokulawula ubunzima.
Izibonelelo zokwenza umthambo we-aerobic
Njengoko besitshilo ngaphambili, Ukuzivocavoca kweAerobic, Zezobungakanani obuphakathi okanye obuphantsi kunye nobude bexesha elide elinceda umzimba wethu utshise ii-carbohydrate kunye namafutha amandla, ukongeza kwimfuneko yeoksijini engaphezulu.
Sikuxelela apha ngezantsi, izibonelelo abasinika zona:
- Iyasivumela slim phantsi.
- Isinceda ukuba siphulukane neegrama ze amanqatha aseleyo.
- Chaza izihlunu zethu, kuba ngenxa yoku, susa amanqatha kuqala.
- Ngowona umthambo ulungileyo yehla emzimbeni.
- Ukuphucula umsebenzi wethu Intliziyo kwaye yonyusa amandla emiphunga.
- Ukuququzelela ukujikeleza kwegazi kunye ioksijini yenyama.
- Yandisa amandla ethu oku Zabalaza y yenza imizamo emikhulu.
- Igqibelele ukusenza ndiziva ndikwimeko engcono kunye nomoya ongcono.
- Iphucula ukuzithemba kwethu, umgangatho wokulala kunye nokuba sempilweni ngokubanzi.
- Isinceda sikhululwe ii-endorphins kwingqondo.
- Ukwandisa amanqanaba e ukufunxeka calcium.
- Yomeleza ngoluhlobo amathambo ethu kwaye kunciphisa umngcipheko wokophuka.
- Lwehlisa uxinzelelo lwegazi kwaye linciphise amanqanaba e i-cholesterol embi, yaziwa njenge I-LDL.
- Kwaye endaweni yoko, isenza ukuba sonyuse i- cholesterol elungileyo, I-HDL.
- Oku kunciphisa umngcipheko wokuba ukuhlaselwa yintliziyo.
- Yandisa eyethu amandla okunyamezela.
Zombini i-anaerobic kunye nokuzivocavoca i-aerobic zilungile ekunyamekeleni imizimba yethu, hayi kuba isinceda ukuba sinciphise umzimba kwaye sinciphise umzimba, kodwa ngenxa yokuba, njengoko ubonile, uyayikhathalela impilo yethu, asigcine kwizifo, kananjalo, oko kusenza sizive kamnandi ngeziqu zethu.
Umgangatho ofanelekileyo kukwenza umthambo ngaphambi kokuhamba nawo anaerobic, ukugqiba kwakhona ngeerobic ye yenza inkqubo yomthambo esempilweni kwaye elungeleleneyo.