Ukuzivocavoca umzimba kuwuhlobo lokuzivocavoca lapho amandla adingekayo ukuze enze umsebenzi ahlinzekwa ngokuyinhloko yi-aerobic metabolism.Umthwalo wokuzivocavoca kanye nokusetshenziswa komoya-mpilo kuwubudlelwano obuqondile be-oksijini ye-metabolism isimo sokuzivocavoca.Enqubweni yokuzivocavoca kwe-aerobic, ukungenisa komoyampilo womzimba kanye nokusetshenziswa ukuze ugcine ibhalansi eguquguqukayo ibonakala ngokuqina okuphansi kokuzivocavoca kanye nobude besikhathi eside.
Ukuzivocavoca kwe-Aerobic kuhlukaniswe ngezindlela ezimbili:
1. Ukuvivinya umzimba okulinganayo: ngejubane elifanayo nangejubane elingashintshi isikhathi esithile, ukushaya kwenhliziyo kufinyelela inani elithile elicishe libe njalo, isenzakalo esivamile, nesifanayo sokujima.Isibonelo, isivinini esinqunyiwe nokumelana ne-treadmill, ibhayisikili, i-jump rope, njll.
2.I-Variable-speed aerobic: umzimba ushukunyiswa umthwalo ophakeme wokushaya kwenhliziyo ukuze umthamo womzimba we-anti-lactic acid uthuthuke.Uma izinga lokushaya kwenhliziyo lingabuyelanga emazingeni athule, iseshini elandelayo yokuqeqesha iyenziwa.Lokhu kuphinda ukuqeqeshwa kokuvuselela izikhathi eziningi, okwandisa amazinga omthamo wamaphaphu.Njengoba ukuqina komzimba wokuphefumula kukhula, izinga eliphezulu lokuthatha komoya-mpilo nalo likhuphuka kakhulu.Ngokuqhathaniswa i-uniform aerobic lift izoba mkhulu futhi ube ukuzikhandla okukhulu.Isibonelo, ukugijima kwejubane eliguquguqukayo, isibhakela, i-HIIT, njll.
Imisebenzi yokuzivocavoca kwe-aerobic:
1. Ithuthukisa ukusebenza kwe-cardiopulmonary.Ngesikhathi sokuzivocavoca, ngenxa yokugoqa kwemisipha kanye nesidingo samandla amaningi nomoya-mpilo, isidingo somoya-mpilo siyakhula, nenani lokufinyela kwenhliziyo, inani legazi elithunyelwa ngomfutho ngamunye, inani lokuphefumula, nezinga lamaphaphu. ukufinyela kuyanda.Ngakho lapho ukuvivinya umzimba kuqhubeka, imisipha iyafinyela isikhathi eside, futhi inhliziyo namaphaphu kumelwe kusebenze kanzima ukuze kunikeze umoya-mpilo emisipha, kanye nokuthwala imfucumfucu emisipha.Futhi lesi sidingo esiqhubekayo singathuthukisa ukukhuthazela kwenhliziyo namaphaphu.
2. Thuthukisa izinga lokulahlekelwa kwamafutha.Izinga lokushaya kwenhliziyo liyinkomba eqondile kakhulu yokusebenza kahle nokuqina kokuzivocavoca kwe-aerobic, futhi ukuqeqeshwa kuphela okufinyelela ebangeni lokushaya kwenhliziyo yokulahlekelwa ukukhuluphala kwanele.Isizathu esiyinhloko sokushiswa kwamafutha ukuthi ukuzivocavoca kwe-aerobic kuwukuzivocavoca okudla okuqukethwe okunamafutha kakhulu ngesikhathi esifanayo njengazo zonke izivivinyo.Ukuzivocavoca umzimba kuqala kudla i-glycogen emzimbeni bese kusebenzisa amafutha omzimba ukuhlinzeka ngokusetshenziswa kwamandla.
Isikhathi sokuthumela: Mar-24-2023