Lapho siqala ukwenza imidlalo ngokuqhubekayo, siqala ukubona ukuthi kunezinhlobo ezimbili zokuzivocavoca: ukuzivocavoca nge-anaerobic ne-aerobic. Uyazi ukuthi yini umehluko phakathi kwalezi zivivinyo ezimbili?
Lesi sihloko singakhuphula ukungabaza okuningi, ngoba abantu abaningi abazi ukuthi yiluphi uhlobo lokuvivinya umzimba ngamunye. Sizokhuluma ngokungafani kwabo nezinzuzo abasinika zona.
Ukuzivocavoca umzimba kubalulekile usuku nosuku, kufanele sikuveze esimisweni sethu futhi "siziphoqe" ukwenza imizuzu yokuzivocavoca imizuzu engama-30 ukuze sizizwe siphilile futhi singenamandla.
Okulandelayo, sizokutshela uyini umehluko oyisisekelo, ukuze ngokuzayo lapho uyifunda, noma ube nentshisekelo kuleyo ndaba, uzokwazi ngaphandle kwenkinga.
Umehluko phakathi kokuzivocavoca kwe-anaerobic ne-aerobic
Lawa magama amabili asetshenziswa kakhulu emhlabeni wezemidlalo, ezindaweni zokuzivocavoca, uzobe uwafunde komagazini, izindatshana eziku-inthanethi noma ezinkulumweni zezemidlalo. Yimiqondo emibili eyehlukene ebhekisa endleleni umzimba othola ngayo amandla. Uma uyithola ngesidingo somoya-mpilo, kuthiwa yi-aerobic, futhi uma ungadingi i-oxygen, sisho i-anaerobic.
Sikuchazela ngezansi ngemininingwane:
Ukuvivinya umzimba kwe-aerobic
Ingabe lezo ukuvivinya okuphakathi noma okuphansi futhi isikhathi eside, umzimba udinga ukushisa ama-carbohydrate namafutha ukuthola amandla adingekayo, futhi kulokhu, kudinga umoya-mpilo. Sikhuluma ngemisebenzi efana nokugijima, ukubhukuda, ukuhamba ngebhayisikili noma ukuhamba ngezinyawo.
Lezi zivivinyo 'zisetshenziselwa' ulahlekelwe isisindoYizindlela zokuzivocavoca ezishisa amafutha ezisebenza kahle kakhulu ngoba zidinga umoya-mpilo omningi, kanye nokusebenza kahle kohlelo lwezinhliziyo, ngaphezu kwalokho, zilusizo kakhulu.
Ukuzivocavoca kwe-Anaerobic
Mhlawumbe igama lizwakala lingajwayelekile kuwe, yilezo zivivinyo zokuqina okuphezulu nesikhathi esifushane. Umzimba awudingi umoya-mpilo omningi, ngoba amandla avela emithonjeni engadingi umoya-mpilo noma engadingi ukuba ne-oxidized. Iqukethe imisebenzi efana nokuphakamisa izinsimbi, ama-sprints amafushane, ukwenza ukuhlala phansi, noma ukwenza izivivinyo ezidinga umzamo omkhulu isikhathi esifushane.
Lokhu kunikeza ithuba thola amandla, imisipha futhi isebenza ukuqinisa uhlelo lwezicubu zomzimba.
Lezi zivivinyo akuzona ezinconywa kakhulu zokwehlisa isisindo, ngoba azisebenzisi amafutha noma ama-carbohydrate ukuthola amandla, kepha kunalokho iqoqa i-glucose namafutha acid ukuthi udinga i-oxygen ukuze ihlanganiswe.
Izinzuzo zokuzivocavoca nge-anaerobic
I-Los izivivinyo anaerobic ziletha nochungechunge lwezinzuzo ezilungele bonke abantu, kufanele sazi ukuthi singazihlanganisa kanjani nokuzivocavoca nge-aerobic ukuze singacindezeli umzimba futhi sithole imiphumela emihle kakhulu futhi silinganise.
- I-Los izivivinyo anaerobic sisize sikhule isisindo semisipha.
- Umzimba udinga ukudonsela ekubekweni kwamafutha acid ukuthola amandla
- Ngaphambi kokwenza, kufanele ihambisane nokuqeqeshwa okuncane kwe-aerobic ukuthuthukisa isimo sethu somzimba.
- Kuyasisiza uku ukulawula isisindo ukuthuthukisa nokuqinisa imisipha.
- Ithuthukisa ikhono lokulwa ukukhathala.
- Kwenza umsebenzi wethu inhliziyo.
- Thuthukisa i- uhlelo lokujikeleza, ukwandisa inani lomoya-mpilo odliwayo ngesikhathi sokuvivinya umzimba.
- Ukuthuthuka isimo senhliziyo.
- Siza gwema amafutha amaningi nokulawula isisindo.
Izinzuzo zokuvivinya umzimba nge-aerobic
Njengoba sishilo phambilini, Ukuvivinya umzimba nge-aerobic, Yilezo zobukhulu obuphakathi noma obuphansi nobude besikhathi eside ezisiza umzimba wethu ukushisa ama-carbohydrate namafutha amandla, ngaphezu kokudinga umoya-mpilo owengeziwe.
Sikutshela ngezansi, izinzuzo abasinika zona:
- Kusivumela slim phansi.
- Kuyasisiza ukulahlekelwa amagremu we amafutha asalayo.
- Chaza imisipha yethu, ngoba ngalokhu, susa amanoni kuqala.
- Ukuzivocavoca okuhle kakhulu kwe- ukuncipha emsimbeni.
- Thuthukisa umsebenzi we inhliziyo futhi kwandisa umthamo wamaphaphu.
- Kusiza ukujikeleza kwegazi futhi oxygenation umzimba.
- Khulisa ikhono lethu loku lwela y yenza imizamo emikhulu.
- Kuphelele ukusenza uzizwe usesimweni esingcono futhi unomoya ongcono.
- Kuthuthukisa ukuzethemba kwethu, ikhwalithi yokulala nenhlalakahle ejwayelekile.
- Isisiza ukuthi sikhulule ama-endorphin ebuchosheni.
- Khulisa amazinga we ukumuncwa kwe-calcium.
- Iqinisa kanjena amathambo ethu futhi kunciphisa ubungozi bokuphuka.
- Kwehlisa umfutho wegazi futhi kwehlise amazinga e i-cholesterol embi, waziwa ngo I-LDL.
- Futhi esikhundleni salokho, kusenza sandise i- cholesterol enhle, I-HDL.
- Lokhu kunciphisa ubungozi bokuba ne- isifo senhliziyo.
- Khulisa i- amandla okukhuthazela.
Kokubili ukuzivocavoca nge-anaerobic ne-aerobic kufanelekile ekunakekeleni umzimba wethu, hhayi ngoba kusisiza ukuthi sinciphise isisindo futhi sinciphise isisindo, kodwa ngoba, njengoba ubonile, inakekela impilo yethu, isigcina kude nezifo, futhi, futhi kusenza sizizwe sihle ngathi.
Okufanelekile ukwenza ukuzivocavoca umzimba ngaphambi kwalokho bese ukuhambisana nakho i-anaerobic, ukuqeda futhi nge-aerobic ye dala inqubo yokuvivinya umzimba enempilo futhi elinganiselayo.