Igama elithi aerobics, ngesiGrike, lithetha umoya. I-Aerobics - isethi yokuzilolonga, edibanisa ukunyakaza kokuphefumula kunye nokunyakaza komzimba kunye nokuhamba kwenkqubo ye-musculoskeletal. Abaninzi bayazibuza ukuba unako ukulahlekelwa isisindo ngokwenza i-aerobics?
Ngaba ndingakwazi ukunciphisa ubunzima xa ndiqhuba i-aerobics?
Ngokuzilolonga kwe-aerobic, unako ukunciphisa umzimba, ukuphumelela kwezi zivivinyo zokulahlekelwa kwesisindo kubonakaliswe ngenkulungwane yokugqibela, kuma-60. Ngethuba lethu, i-aerobics ngumsebenzi onokuzivocavoca osebenzayo okwenzeka kwindawo yokuzivocavoca kumculo, kunye nasemanzini. Abaninzi basebenzise izakhiwo eziye zaphuhliswa ezingabandakanyeli kuphela ekuphuculeni umzimba, kodwa zitshisa neekhalori kwaye, ngoko ke, ukulahleka kwesisindo.
Indlela yokulahlekelwa isisindo, ukwenza i-aerobics
Abaninzi abafuna iindlela ezisebenzayo, ukuze banciphise ubunzima, bayeka ukunakekelwa kwe-aerobics. Kwaye olu khetho lufanelekile. Ngendlela yokusebenzisa umzimba, kwiimitha ezi-30 zokuqala ze-carbohydrate zitshiswa ngamandla, ziyizona "zibane" ezisemgangathweni zomzimba. Emva koko, amafutha aqala ukutshatyalaliswa. Ngeeklasi eziqhelekileyo, kungakapheli unyaka, ukukhutshwa kwamafutha kuqala emva kwemizuzu eyi-10 yeeklasi. I-Aerobics ingaba yiindidi ezahlukahlukeneyo kwaye wonke umntu unokukhetha ukhetho olusondele kuye.
Ukwenza i-aerobics, ukulahla ubunzima obukhulu, kufuneka ulawule ukutya kwakho. Ukuba wenza i-aerobics kwaye ungazithobeli kwisondlo, ngoko awuyi kukwazi ukunciphisa umzimba. Unokugcina kuphela isimo kunye neetoni. Kwakhona, ukuba ulahlekelwe isisindo, umzimba kufuneka ube ngamaxesha angama-3-4 ngeveki, kwaye ukuba ufuna ukulahlekelwa isisindo ngokukhawuleza, amaxesha amahlanu ngeveki. Ngenyanga yokuqala yovavanyo lwe-aerobic, uya kuqaphela isiphumo esihle, kwaye kwiinyanga ezintandathu uya kuba ngumlinganiselo omncinci. Kubalulekile ukubandakanya kwiziphumo eziyimfuneko ubuncinane kwiiyure eziyi-1-1.5.
Iindidi ze-aerobics ezisetyenziselwa ukulahleka kwesisindo
Ukuze kunciphise ubunzima, kukho iintlobo ezininzi ze-aerobics. Ngomntu ngamnye, ezi okanye ezinye izenzo zikhethiweyo. Cinga ezinye iintlobo ze-aerobics.
I-Cardioaerobic luhlobo lomsebenzi olusombulula iingxaki ezimbini-uphuhliso lwexinzelelo kunye nokutshisa kweoli. Uhlobo lo msebenzi we-aerobics lude, kodwa lukhulu. Ingundoqo yalezi zivivinyo kukuba i-oksijini inokufumaneka lula kwigazi. Igazi lithwala i-oksijini kuzo zonke izitho, ngokuchithwa kwamafutha kunye ne-carbohydrates. Kuthatha malunga neyure ukwenza le aerobics.
Ukunyusa i-aerobics yinkimbinkimbi yokuzivocavoca, apho kusetyenziswe khona iziteyathelo ezizodwa, ezongezelelweyo zomzimba. Xa usebenzisa iiplatifti ezinjalo, kuya kuba nako ukuchaphazela ngempumelelo "iingxaki zeengxaki - izibonda, izikhwepha, inqeni kunye nabanye. Xa uqhuba olu hlobo lwe-aerobics, kungekhona kuphela umlinganiselo omkhulu wamafutha otshiswayo, kodwa i-musculoskeletal system iyomelezwa, kwaye imeko yezifo ezithile ezihambelana nale nkqubo ziphucula.
Umdaniso we-aerobics uyathandwa kakhulu kulabo abafuna ukunciphisa umzimba. Ngaphantsi komculo oshushu, akukona nje kumnandi kodwa kuncedo. Ngexesha lokudanisa i-aerobics, ithoni ejwayelekile yomzimba, isimo sengqondo, umsebenzi we-cardiovascular system kuphucula, ukulungeleka kwintsebenzo kunye nokulungelelanisa kulungiswa. Kwaye kunye nokuqeqeshwa rhoqo kwatyathiswa.
Enhle kwaye inomdla ngamanzi aerobics. Olu luhlobo olutshanje lwe-aerobics, oluboniswa nakubantu abakhubazekileyo nabasetyhini abakhulelweyo. Ngenxa yoxhatshazo, amanzi aqinisekisa ukusetyenziswa okuphezulu kwemisebenzi eminingi kwaye iququzelele ukuphunyezwa kwazo. Ukunciphisa ubunzima xa usebenzise olu hlobo lwe-aerobics lunokukhawuleza kunokuba ufunde ehholo. Umzimba emanzini usemgangathweni, ukuzivocavoca kwenziwa ngokukhawuleza, kwaye umphumo we-mass massage ufunyenwe.
Ngokuzilolonga kwe-aerobic, unganciphisa umzimba, kodwa kufuneka udle ngokufanelekileyo. Uqeqesho luya kuba nemiphumo emihle xa udla iiyure ezimbini ngaphambi kokuzivocavoca, kwaye emva kweeklasi awukwazi ukuyidla malunga neyure.