Imithwalo ye-Aerobic - isibambiso sesistimu yokuphefumula yomuntu enempilo

Noma ubani wesifazane okungenani kanye empilweni yakhe wazama ukwenza i-aerobics. Ngokuvamile kwenzeke ngaphansi kokusakaza kwediski ehambelanayo ekhaya.

Futhi namanje, zama ukuqonda igama elithi "umthwalo we-aerobic": kusho ukuthini nokuthi isetshenziswa kanjani. Okokuqala, singabona ukuthi impande yamazwi aerobics "aero", okusho ngesiGreki ukuthi "umoya".

Ngakho-ke, ukuqeqeshwa kwe-aerobic kuyinkimbinkimbi yokuzivocavoca, lapho ukusebenza kokuphefumula kuhlanganiswa nokuhamba kwesistimu ye-musculoskeletal. Umthetho oyinhloko ekusebenziseni kwawo ukufaneleka kokuphefumula kanye nokuhlanganiswa kwezimoto nezokuphefumula.

Imithwalo ye-Aerobic ekhaya ikuvumela ukuthi ukwandise umoya wokuphumula futhi uthuthukise imithetho yokuphefumula ngayinye uma ushayela. Isayensi ifakazela ukuthi umoya wokuphumula womoya endaweni yokuphumula kubantu ungaphezu kwamalitha angu-6 oksijini ngomzuzu, futhi uma ukwenza imidlalo kukhulisa izikhathi eziningana futhi ubukhulu bayo buxhomeke ekuhambeni.

Ngenxa yokuphuza umoya emaphashini, ukuhlinzeka komoya okwenziwe ngomzimba kuthuthukiswa futhi, ngenxa yalokho, ukusabela kokunciphisa okwenziwe nge-oxidation kudlula ngokwengeziwe.

Ngakho-ke, noma yikuphi ukuvivinya umzimba okuhloswe ekuthuthukiseni isigqi sokuphefumula, ukusebenza kwamapayipi namaqembu ahlukahlukene ama-muscle kuyasiza ukulondoloza ithoni yomzimba. Lolu hlobo lokuqeqesha lubandakanya: ukuhamba, ukugijima, ukugwedla, ukujubha, ukubhukuda, ukuhamba ngebhayisikili (ngenkathi efudumele) nokweqa (ebusika). Futhi, yiqiniso, asikwazi ukukhuluma ngemidanso.

Kulungile ukuthi usasebenzisa imithwalo ye-aerobic ekuqaleni kokuqeqeshwa kwabo ngaphansi kokuqondiswa komqeqeshi owaziwayo, futhi esikhathini esizayo, ngemuva kokuqonda indlela yokuhlanganisa ukuphefumula nokuhamba, ungaqhubeka namakilasi asevele ekhona ekhaya.

Ubuqili bokuqala bokulawula ukuphefumula okufanele :

- Uma wenza izivivinyo ze-squat - ukuphefumula phakathi nama-squats, nokuphefumula-ngesikhathi sokuqondisa;

- Uma wenza ukuphakamisa nokuhlenga ezinhlangothini zezandla, i-inhalation yenziwa, futhi ngesikhathi sokuphuma umoya - ukuphuma kwamanzi;

- lapho uphakamisa izinyawo - u-inhale, ngenkathi wehla - ukuphuma kwamanzi.

Ukuqapha ukufaneleka kokusetjenziswa kwezinto eziyinkimbinkimbi, kutuswa ukuba uyenze phambi kwesibuko.

Imithwalo ye-aerobic ingabandakanya ukuzivocavoca, ukusebenza okuhlinzekela izikhundla ezihlukene zomzimba: ukuma, ukuhlala, ukulala. Ukuze ufeze umphumela odingekayo, kubalulekile ukuqala amakilasi ngokuphindaphinda kuze kube izikhathi eziyisihlanu, futhi kungakapheli ngenyanga ukwandisa inani lokuphindaphinda ku-10.

Akusizi kakhulu ukubhekana ngokushesha, ngoba umoya owedlula ngokweqile ungasiza ekunciphiseni okuqukethwe kwe-carbon dioxide, okuholela ekuncipheni ithoni yomzimba. Kungenzeka kube nezinzwa ezinjengezizungu nobuthakathaka.

Kungenxa yalesi sizathu ukuthi i-aerobics ihlanganisa umzimba wokuzivocavoca ngokuzivocavoca okusebenzayo, okuyimvelo evamile yokubuyisela futhi kwenziwa ngisho nokuphefumula okungajulile nokuzolile. Futhi, ukwenyuka kwezinga ekuqeqeshweni kakhulu kwandisa umthwalo ohlelweni lwesifo senhliziyo, okungaphikisana nabantu abanezifo ezihambisanayo.

Abesifazane, abajwayele ukuqhuba i-aerobics, kuphawula ukuthi kukhona ukushiswa kwamafutha amaningi. Kodwa ukucabangela lezi zivivinyo njengethuluzi eliphumelelayo lokulahlekelwa isisindo akunakwenzeka, njengoba ukususa isisindo esingadingekile ngosizo lokuqeqeshwa kwe-aerobic kuyinkqubo ende kakhulu. Ngakho-ke, kufanele kukhunjulwe ukuthi ukusetshenziswa kokusebenza ngokomzimba - okokuqala, ukugcinwa komzimba oqinile, kanye nokuvinjelwa kwezifo zezinhliziyo zomzimba nezokuphefumula zomuntu. Ikakhulukazi kubalulekile ukubandakanya abantu abaphila ngendlela yokuphila.