Xa abantu becinga ngokuzilolonga, iinzuzo zempilo yentliziyo zihlala zifika engqondweni kuqala. Nangona kunjalo, umthambo we-anaerobic-odla ngokubizwa ngokuba namandla okanye ukuqeqeshwa kokumelana-kudlala indima ebalulekileyo ngokulinganayo ekugcineni nasekuphuculeni impilo yethu yonke. Nokuba uphakamisa iintsimbi, wenza umthambo wobunzima bomzimba, okanye uzibandakanya kuqeqesho lwekhefu lokuqina (HIIT), ukuzilolonga kwe-anaerobic kunokuguqula umzimba wakho nobomi ngeendlela ezibalulekileyo. Masingene singene ekubeni kutheni kufuneka sonke sibandakanye umthambo we-anaerobic kwiinkqubo zethu.
1. Ukwakha ubunzima bezihlunu
Enye yeenzuzo ezibonakalayo zomthambo we-anaerobic kukwandisa ubunzima bezihlunu. Ngokungafaniyo nemithambo ye-aerobic, eyona nto iphucula impilo ye-cardiovascular, umthambo we-anaerobic ugxile kugqabhuko olufutshane lomsebenzi onzima kakhulu. Olu hlobo lokuzilolonga lucela umngeni kwizihlunu zakho, nto leyo ekhokelela ekuqhekekeni kwemicu yemisipha. Njengoko umzimba wakho ulungisa le micu, ikhula ngamandla kwaye ibe nkulu, nto leyo ekhokelela ekwandeni kwezihlunu. Ekuhambeni kwexesha, oku akuphuculi inkangeleko yakho kuphela kodwa komeleza amandla nonyamezelo lwakho.
2. Ukunyusa iMetabolism
Izihlunu zizihlunu ezisebenzayo kwi-metabolism, oku kuthetha ukuba itshisa iikhalori naxa uphumle. Okukhona unobunzima bezihlunu, kokukhona unyuka izinga lokuphumla kwakho kwimetabolism. Oku kuthetha ukuba ngokwenza umthambo oqhelekileyo we-anaerobic, unokwandisa ngokufanelekileyo inani leekhalori ezitshiswa ngumzimba wakho imini yonke, nokuba awusebenzi. Le yinzuzo ephambili kuye nabani na ojonge ukunciphisa umzimba okanye ukugcina ukubunjwa komzimba okunempilo.
3. Ukuphucula ukuxinana kwamathambo
Njengoko sikhula, amathambo ethu ngokwemvelo alahlekelwa ukuxinana, okukhokelela kwiimeko ezifana ne-osteoporosis. Ukuzivocavoca kwe-Anaerobic, ngakumbi okuthwala ubunzima njengokuphakamisa iintsimbi okanye uqeqesho lokuxhathisa, kubonakaliswe ukukhuthaza ukukhula kwamathambo kunye nokwandisa ukuxinana kwamathambo. Oku kunokunciphisa kakhulu umngcipheko wokuqhekeka kunye ne-osteoporosis, okwenza umthambo we-anaerobic ube yinxalenye ebalulekileyo yokwaluphala okunempilo.
4. Ukuphucula iMpilo edibeneyo
Ngokuchaseneyo nengcamango ephosakeleyo yokuba uqeqesho lwamandla lunokuba nzima kumalungu, umthambo ofanelekileyo we-anaerobic unokuphucula impilo edibeneyo. Ukomeleza imisipha ejikeleze amalungu akho kunika inkxaso engcono kunye nokuzinza, ukunciphisa amathuba okulimala. Ukongeza, uluhlu olwandisiweyo lwentshukumo olufunyenwe ngoqeqesho oluqhelekileyo lunokunceda ukugcina amalungu akho ebhetyebhetye kwaye engenazintlungu.
5. Ukukhuthaza impilo yengqondo
Impilo yomzimba inxulunyaniswe ngokusondeleyo nokuba sempilweni yengqondo, kwaye umthambo we-anaerobic uyafana. Ukubandakanyeka kuqeqesho lwamandla rhoqo kuye kwaboniswa ukunciphisa iimpawu zokuxhalaba, ukudakumba, kunye noxinzelelo. Ugxininiso olufunekayo ngexesha lokuzilolonga lunokusebenza njengendlela yokucinga, kukuvumela ukuba uqhawule uxhulumaniso lwemihla ngemihla kwaye ugxininise kumsebenzi okhoyo. Ukongezelela, ukukhululwa kwee-endorphins ngexesha lokuzilolonga kunceda ukuphucula isimo sengqondo kunye nokudala imvakalelo yokuphila kakuhle.
6. Ukwandisa amandla okuSebenza
Umthambo weAnaerobic awukho malunga nokubukeka kakuhle; imalunga nokukwazi ukwenza imisebenzi yemihla ngemihla ngokulula. Nokuba kukuphatha igrosari, ukuphakamisa abantwana bakho, okanye ukuhambisa ifanitshala, amandla asebenzayo afunyenwe ngokuzilolonga kwe-anaerobic enza imisebenzi yemihla ngemihla ibe lula. La mandla aphuculweyo anokonyusa ukusebenza kwembaleki kwimidlalo eyahlukeneyo, nto leyo eyenza ukuba ibe lulongezelelo oluxabisekileyo kuyo nayiphi na indlela yokuzilolonga.
7. Ukuthintela izifo ezingapheliyo
Ukuqeqeshwa kwamandla kuye kwaboniswa ukunciphisa umngcipheko wezifo ezahlukahlukeneyo ezingapheliyo, kubandakanywa uhlobo lwe-2 yeswekile, isifo senhliziyo, kunye nomhlaza othile. Ngokuphucula ubuntununtunu kwi-insulin, ukwehlisa uxinzelelo lwegazi, kunye nokunciphisa amafutha omzimba, umthambo we-anaerobic udlala indima ebalulekileyo ekuthinteleni izifo. Ukuzilolonga rhoqo kunokukunceda uphile ixesha elide, ubomi obusempilweni.
Ukuqukumbela
Ukubandakanya umthambo we-anaerobic kwindlela yakho yokomelela kunika uluhlu olubanzi lweenzuzo, ukusuka ekunyukeni kobunzima bezihlunu kunye nemetabolism ukuya kuphuculo lwempilo yengqondo kunye nothintelo lwezifo. Nokuba usaqala okanye ujonge ukonyusa irejimeni yakho yokujima, uqeqesho lwamandla sisixhobo esinamandla sokuphumeza nokugcina umzimba nengqondo esempilweni. Ngoko kwixesha elizayo xa ufika kwindawo yokuzivocavoca, khumbula ukuba ezo ntsimbi aziphelelanga nje ukwakha izihlunu—zenzelwe ukwakha ubomi obungcono.
Ixesha lokuposa: Oct-28-2024