Umzimba nokuphakamisa - isitshixo inkqubo esempilweni izifo zabantu

Nawuphi na umfazi ubuncinane kanye ebomini bakhe wenza amalinge ukwenza umzimba. amaxesha amaninzi oku kwenzeka phantsi disk ahambelanayo kusasazwa ekhaya.

Sekunjalo, sizama ukuqonda elithi "umthambo aerobic" Oko kuthetha yaye isetyenziswa njani na. Okokuqala, siyabona ukuba engcanjini aerobics lizwi ke lelo nalishunyayezwa "Aero", nto leyo liguqulelwe lesiGrike elithetha "moya".

Ngenxa yoko, umthambo aerobic - inkqubo yokuzilolonga phantsi apho imithambo yokuphefumla kudityaniswe iintshukumo inkqubo musculoskeletal. Umthetho basic kuphumezo zabo zokuphefumla oluchanekileyo kunye nokulungelelaniswa kweemoto kunye neentshukumo zemiphunga.

umzimba nokuphakamisa ekhaya avumela umoya zemiphunga ukuphuhlisa imithetho ngamnye xa uqhuba. Inzululwazi ingqina ukuba umoya yemiphunga ukuphumla abantu kuphela ukuya iilitha ezi-6 oksijini ngomzuzu, kwaye kwezemidlalo lenyuka izihlandlo eziliqela, yaye ngegalelo lako buxhomekeke iintshukumo.

Ngenxa ukukhuthaza umoya umphunga ekuphuculeni unikezelo oksijini eziphilayo ngoko ngenkuthalo kuvavanywa redox reaction.

Ngoko, nawuphi na umsebenzi aerobic, ezijolise ekolulweni isingqisho ukuphefumla, ubulunga ukusebenza kwemiphunga kunye namaqela ahlukeneyo kwezihlunu ziluncedo ukugcina umzimba ithoni. Ezo uhlobo zoqeqesho ziquka: ukuhamba, ukubaleka, ekuqhubeni, ukutsiba, ukuqubha, ngebhayisekile (ngexesha lonyaka efudumeleyo) kunye Ukuskiya (ebusika). Kakade ke, singasathethi ke ukudanisa.

It okulungileyo, kuya kuqhubeka sebenzisa umthambo aerobic ekuqaleni uqeqesho lwabo phantsi kweliso ungumqeqeshi onamava, kwaye kwixesha elizayo, eqonda indlela indibanisela zokuphefumla nentshukumo, baqhubeke nezifundo zabo sele ekhaya.

ubuqili Main ukulawula ukuphefumla echanekileyo :

- xa ukwenza umthambo sibuthumile - kwenziwa ukusezela ngexesha squats, kunye nokukhupha - gama nokolula;

- ekuqhubeni recovery kunye ukuxutywa izandla wenzela umoya, yaye xa lisibekele - uwukhuphe;

- Xa ephakamisa imilenze - uphefumlela ngaphakathi xa lisibekele - uwukhuphe.

Ukuze nokongamela ukuphunyezwa kwezi zakhiwo Kucetyiswa ukuba nenxaxheba phambi esipilini.

umthambo aerobic nga ziquka umthambo, ukuphunyezwa kwe enika ezahlukeneyo kwizikhundla umzimba: emi, ehleli, elele phantsi. Ukuphumeza lo ziphumo zinqwenelekayo, kufuneka uqale uqeqesho kunye phindwa amaxesha ukuya ku-5, yaye ngexesha ngenyanga ukwandisa inani kophindo ku-10.

Too ngokunzima asiyi kuba kwaoko kuyimfuneko, njengoko umoya ogqithisileyo unokunciphisa uyazikhomba carbon dioxide, nto leyo ekhokelela ukuba ukwehla ithoni emzimbeni. Kusenokubakho nobunzima ezifana nesiyezi kunye buthathaka.

Kungenxa yesi sizathu ukuba umzimba kwaye idibanisa umthambo wokuphefumla kunye ekhuthele, ezo indihlaziya ngokwendalo kwaye baphantsi ukuphefumla tyaba, curl kunye nenzolo. Kwakhona kwandisa isantya kuqeqesho kuphula umthwalo kwinkqubo yegazi ezinokuthi contraindicated abantu kunye nemiqathango efanelekileyo.

Abasetyhini rhoqo ukwenza umthambo aerobic, kuba wabona ukuba kukho ukutshiswa ngamanqatha kwemfuneko. Kodwa cinga lo msebenzi njengesixhobo esisebenzayo ukunciphisa umzimba akunakwenzeka, njengoko ndahlukane ubunzima ezingafunekiyo umthambo aerobic - yinkqubo ethatha ixesha elide. Ngoko ke, kufanele kukhunjulwe ukuba ukusetyenziswa umzimba - ingakumbi ukugcina ukumila uqhuba, kwakunye nokuthintelwa kwezifo ze sentliziyo kunye neenkqubo zokuphefumla ngayo abantu. Ingakumbi kuyimfuneko ukumelana nabantu abaphila ukuphila umzimba.