Zochita za aerobic ndi anaerobic: ndi chiyani komanso phindu

Zamkati

• Ubwino waukulu
• Zochita zabwino kwambiri za aerobic
• Zochita zabwino kwambiri za anaerobic
• Momwe mungachepetsere kunenepa m'njira yoyenera

Zochita zolimbitsa thupi ndizomwe mpweya umagwiritsidwa ntchito popanga mphamvu ndipo nthawi zambiri umachitika kwa nthawi yayitali ndipo umakhala ndi mphamvu zochepa, monga kuthamanga ndi kupalasa njinga, mwachitsanzo.

Kumbali inayi, machitidwe a anaerobic ndi omwe amagwiritsa ntchito mpweya ngati mphamvu, kagayidwe kake kamene kamachitika mu minofu yomwe. Zochita za Anaerobic nthawi zambiri zimachitika kwakanthawi kochepa ndipo zimakhala zolimba kwambiri, zomwe zimalumikizidwa kwambiri ndikukula kwa minofu ndi kulimbitsa minofu.

Zochita zonse za aerobic ndi anaerobic ndizofunikira ndipo zimakhala ndi maubwino angapo azaumoyo, monga kukonza kulimbitsa thupi, kuwonjezera mphamvu ya minofu ndi kupirira, kuwonjezera pakuchepetsa chiopsezo cha matenda amtima. Phunzirani za maubwino ena olimbitsa thupi.

Ubwino waukulu

Zochita zolimbitsa thupi ndi anaerobic ndizothandiza kwambiri pakulimbikitsa kuchepa kwa thupi ndikukhalitsa olimba. Kuphatikiza apo, maubwino ena azolimbitsa thupi a aerobic ndi anaerobic ndi awa:

• Kulimbitsa minofu yamtima;
• Bwino zolimbitsa thupi;
• Kumawonjezera kupirira kwa minofu;
• Amachepetsa kuthamanga kwa magazi;
• Amachepetsa kutayika kwa mafupa, kuphatikiza kulimbitsa mafupa;
• Kulimbitsa kukana kwamtima;
• Kumalimbitsa minofu;
• Amachepetsa kuchuluka kwa mafuta m'thupi;
• Amalimbikitsa kukula kwa minofu.

Kuchita masewera olimbitsa thupi othamangitsidwa ndi thupi kumalumikizidwa ndi kutaya kwa caloric mwachangu, komabe kutayika kwa ma calories pambuyo pochita masewera olimbitsa thupi kumakhala kovuta kwambiri pochita masewera olimbitsa thupi a anaerobic, kupatula kuti mtundu uwu wa masewera olimbitsa thupi ndiwothandiza kwambiri pokhudzana ndi kuchuluka kwa minofu ndi kuuma kwa minofu .

Chifukwa chake, kuti pakhale zotsatira zabwino ndikofunikira kuti masewera olimbitsa thupi a aerobic ndi anaerobic azitsatiridwa pafupipafupi ndi akatswiri.

Zochita zabwino kwambiri za aerobic

Zochita zolimbitsa thupi nthawi zambiri zimakhala zokhalitsa, zimayambitsa magulu opitilira umodzi ndipo zimakhala zolimba pang'ono, kukhala zofunika kuthana ndi ziwalo zamagetsi ndikulimbikitsa kukana, kuwonjezera pakukonda ndalama zama caloric. Zochita zazikuluzikulu za aerobic ndi izi:

• Kuthamanga ndi kukwera mapiri, zomwe zitha kuchitika pamsewu komanso pamakina opangira makina ndipo ndizothandiza kwambiri kuti muchepetse thupi komanso kuti mukhale olimba. Ndikofunika kuchita masewera olimbitsa thupi kuti mtima wanu ufulumire, koma osati mpaka munthuyo sangathe kuyankhula kapena kudwala. Ngakhale kukhala mtundu wabwino wa masewera olimbitsa thupi, ndikofunikira kukhala ndi kutsata kwa akatswiri, popeza machitidwe olakwika othamanga, makamaka, atha kubweretsa kuvulala mchiuno kapena bondo;
• Kupalasa njinga, Zomwe zimatha kuwonjezera ndalama zama caloric ndipo, motero, zimathandizira kuchepa kwa minofu ndikuchepetsa minofu, makamaka miyendo ndi matako. Zochita panjinga ndizabwino ndipo zitha kusinthidwa kutengera momwe munthuyo alili ndipo, chifukwa ndizovuta zolimbitsa thupi, zitha kuchitidwa ndi amayi apakati, omwe amangokhala kapena ali ndi mavuto olumikizana. Dziwani zabwino za njinga yamasewera;
• Kutalika, wotchedwanso Mayendedwe, ndi chida chomwe chimayendetsa manja ndi miyendo yonse, kuyambitsa pafupifupi minofu yonse, motero, kuwonjezeka kwamagetsi;
• Kuvina, yomwe ndi masewera olimbitsa thupi omwe ma caloric amatayika amasiyana malinga ndi kulimbitsa ndi mawonekedwe a gule omwe amachitika. Onani zabwino zina zovina.

Kuphatikiza apo, masewera olimbitsa thupi monga kulumpha chingwe ndikukwera masitepe, mwachitsanzo, amatha kuchita kunyumba ndipo ndiabwino kulimbikitsa kufalitsa, kukonza kulimbitsa thupi komanso kulimbitsa thupi ndikugwira ntchito yamagulu osiyanasiyana amisempha. Dziwani kuti ndi masewera olimbitsa thupi ati omwe angachitike kunyumba.

Zochita zabwino kwambiri za anaerobic

Zochita za Anaerobic, zomwe sizikhala zazifupi koma zolimba kwambiri, zimachitika makamaka ndi anthu omwe amafuna kuonjezera kulemera kwamafuta ndikutaya mafuta, kuphatikiza pakulimbitsa kupirira kwa minofu, ndipo machitidwe awa ndiogwirizana kwambiri pakuchepetsa.

Zochita zolimbitsa thupi za anaerobic ndizophunzitsa kulemera komwe, kuwonjezera pa kuchepa kwamafuta amthupi ndikulimbikitsa kupindula kwa minofu, kumawongolera kukhazikika, kumalimbitsa mafupa ndikuwongolera magwiridwe antchito amtima. Onani zabwino zina zomanga thupi.

Pambuyo pa masewera olimbitsa thupi a anaerobic thupi limapitiliza kugwiritsa ntchito ma calories, omwe amafulumizitsa njira yochepetsera thupi. Komabe, kuti kuchepa kwamafuta ndi kunenepa kwa minofu kukhale kosalekeza komanso kumalumikizidwa ndi maubwino ena azaumoyo, ndikofunikira kuti machitidwewa achite mogwirizana ndi zochitika zolimbitsa thupi, malinga ndi upangiri wa akatswiri, komanso chakudya chamagulu .kulimbikitsidwa ndi katswiri wazakudya.

Momwe mungachepetsere kunenepa m'njira yoyenera

Kuchepetsa thupi kumakhala kotheka ndikulimbitsa thupi nthawi zonse, ma aerobic ndi anaerobic, omwe akuyenera kuwonetsedwa ndi akatswiri azolimbitsa thupi, komanso ndi chakudya chamagulu omwe ayenera kuvomerezedwa ndi katswiri wazakudya. Phunzirani momwe mungadye wathanzi kuti muchepetse kunenepa.

Musanachite masewera olimbitsa thupi ndikofunikira kuchita kuwunika kwakuthupi, momwe kuchuluka kwa mafuta, BMI, kuchuluka kwa mafupa ndi kuchuluka kwa madzi m'thupi kumayesedwa, ndi mayeso omwe angawonetse thanzi la mtima ndi kupuma, kuti akatswiri azolimbitsa thupi athe onetsani zolimbitsa thupi zabwino kwambiri malinga ndi thanzi la munthuyo.