Lapho abantu becabanga ngokuzivocavoca, izinzuzo zempilo yenhliziyo nemithambo yegazi zivame ukufika engqondweni kuqala. Nokho, ukuvivinya umzimba kwe-anaerobic—okuvame ukubizwa ngokuthi ukuqeqeshwa kwamandla noma ukumelana—kudlala indima ebalulekile ngokulinganayo ekugcineni nasekuthuthukiseni impilo yethu iyonke. Kungakhathaliseki ukuthi uphakamisa izinsimbi, wenza izivivinyo zesisindo somzimba, noma uzibandakanya nokuqeqeshwa kwesikhashana kwe-high-intensity (HIIT), ukujima kwe-anaerobic kungashintsha umzimba wakho nempilo ngezindlela ezibalulekile. Ake singene sijule ekutheni kungani kufanele sonke sifake ukuvivinya umzimba kwe-anaerobic ezinhlelweni zethu.
1. Ukwakha IMisa Yemisipha
Enye yezinzuzo ezibonakalayo kakhulu zokuzivocavoca kwe-anaerobic ukwanda kwemisipha. Ngokungafani nokuzivocavoca kwe-aerobic, okuthuthukisa kakhulu impilo yenhliziyo nemithambo yegazi, izivivinyo ze-anaerobic zigxila ekuqhumeni okufushane komsebenzi oshuba kakhulu. Lolu hlobo lokuzivocavoca lubekela inselele imisipha yakho, okuholela ekuwohlokeni kwemicu yemisipha. Njengoba umzimba wakho ulungisa le micu, ikhula iphinde ibe namandla futhi ibe mikhudlwana, okuholela ekwandeni kwemisipha. Ngokuhamba kwesikhathi, lokhu akugcini nje ngokuthuthukisa ukubukeka kwakho kodwa futhi kuqinisa amandla akho nokukhuthazela.
2. Ukuthuthukisa Imetabolism
Imisipha iyizicubu ezisebenzayo ze-metabolic, okusho ukuthi ishisa ama-calories ngisho nalapho uphumule. Uma unesisindo somzimba esiningi, izinga lakho lokuphumula liyakhuphuka. Lokhu kusho ukuthi ngokuzibandakanya nokuzivocavoca okuvamile kwe-anaerobic, ungakwazi ukwandisa ngempumelelo inani lamakholori umzimba wakho uwashisa usuku lonke, ngisho noma ungasebenzi. Lena inzuzo eyinhloko kunoma ubani ofuna ukunciphisa umzimba noma ukulondoloza ukwakheka komzimba okunempilo.
3. Ukuthuthukisa Ukuminyana Kwamathambo
Njengoba sikhula, amathambo ethu ngokwemvelo alahlekelwa ukuminyana, okuholela ezimweni ezifana ne-osteoporosis. Ukuzivocavoca kwe-Anaerobic, ikakhulukazi okuthwala isisindo njengokuphakamisa izinsimbi noma ukuqeqeshwa kokumelana, kukhonjiswe ukuthi kukhuthaze ukukhula kwamathambo futhi kwandise ukuminyana kwamathambo. Lokhu kunganciphisa kakhulu ingozi yokuphuka kanye ne-osteoporosis, okwenza ukuzivocavoca kwe-anaerobic kube ingxenye ebalulekile yokuguga okunempilo.
4. Ukuthuthukisa Impilo Ehlangene
Ngokuphambene nombono oyiphutha ovamile wokuthi ukuqeqeshwa kwamandla kungase kube nzima emalungeni, ukuvivinya umzimba okufanele kwe-anaerobic empeleni kungathuthukisa impilo yamalunga. Ukuqinisa imisipha ezungeze amalunga akho kunikeza ukwesekwa okungcono nokuzinza, kunciphisa amathuba okulimala. Ukwengeza, ububanzi obuningi bokunyakaza obuzuzwa ngokuqeqeshwa okuvamile bungasiza ukugcina amalunga akho eguquguquka futhi engenabuhlungu.
5. Ukuthuthukisa Impilo Yengqondo
Impilo engokomzimba ixhumene kakhulu nokuphila kahle kwengqondo, futhi ukuvivinya umzimba nge-anaerobic nakho. Ukuzibandakanya ekuqeqesheni amandla okuvamile kuye kwaboniswa ukunciphisa izimpawu zokukhathazeka, ukucindezeleka, nokucindezeleka. Ukugxila okudingekayo phakathi nalokhu kuzivoxavoxa kungasebenza njengendlela yokucabanga, okukuvumela ukuba unqamule ekucindezelekeni kwansuku zonke futhi ugxile emsebenzini owenzayo. Ukwengeza, ukukhululwa kwama-endorphin ngesikhathi sokuzivocavoca kusiza ukuthuthukisa isimo sengqondo futhi kudale umuzwa wenhlalakahle.
6. Ukwandisa Amandla Okusebenza
Ukuzivocavoca umzimba akukhona nje ukubukeka kahle; imayelana nokukwazi ukwenza imisebenzi yansuku zonke kalula. Noma ngabe ukuphatha igrosa, ukuphakamisa izingane zakho, noma ifenisha enyakazayo, amandla okusebenza atholwa ngokujima kwe-anaerobic enza imisebenzi yansuku zonke ibe lula. Lawa mandla athuthukisiwe angaphinda athuthukise ukusebenza kokusubatha kwezemidlalo ehlukahlukene, akwenze kube isengezo esibalulekile kunoma yimuphi umkhuba wokufaneleka.
7. Ukuvimbela Izifo Ezingamahlalakhona
Ukuqeqeshwa kwamandla kuye kwaboniswa ukunciphisa ingozi yezifo ezihlukahlukene ezingapheli, kuhlanganise nesifo sikashukela sohlobo 2, isifo senhliziyo, kanye nomdlavuza othile. Ngokuthuthukisa ukuzwela kwe-insulin, ukwehlisa umfutho wegazi, nokunciphisa amafutha omzimba, ukuzivocavoca kwe-anaerobic kudlala indima ebalulekile ekuvimbeleni izifo. Ukujima okuvamile kungakusiza uphile impilo ende, enempilo.
Isiphetho
Ukufaka ukuvivinya umzimba kwe-anaerobic esimisweni sakho sokufaneleka kunikeza izinzuzo eziningi, kusukela ekukhuleni kwezicubu zomzimba kanye ne-metabolism kuya ekuthuthukisweni kwempilo yengqondo nokuvimbela izifo. Noma ngabe usaqala noma ufuna ukuthuthukisa uhlobo lwakho lokujima olukhona, ukuqeqeshwa kwamandla kuyithuluzi elinamandla lokuzuza nokugcina umzimba nengqondo enempilo. Ngakho ngokuzayo lapho ufika ejimini, khumbula ukuthi lezo zinsimbi azizona nje ezokwakha imisipha—ezokwakha impilo engcono.
Isikhathi sokuthumela: Oct-28-2024