Duk motsa jiki na motsa jiki da anaerobic yakamata su zama muhimmin sashi na aikin motsa jiki na yau da kullun.Suna iya ba da fa'idodin kiwon lafiya kuma suna taimaka muku zama lafiya.Bambancin da ke tsakanin su shine yadda jikin ku ke amfani da kuzari don yin su.
Motsa jiki na motsa jiki yana mai da hankali kan haɓaka aikin zuciya.Kalmar "aerobic" tana nufin "tare da iskar oxygen", kamar yadda irin wannan motsa jiki na motsa jiki ta hanyar iskar oxygen da kake samu daga numfashi.
Lokacin da kuke motsa jiki, tsokoki suna buƙatar ƙarin iskar oxygen don tsayawa cikin motsi, kuma ƙarfin ɗaukar iskar oxygen na jinin ku yana tashi a hankali don dacewa da ƙarfin motsa jiki, wanda ke sa bugun zuciyar ku ya tashi kuma numfashinku ya zurfafa da sauri.A lokaci guda, horon motsa jiki yana faɗaɗa ƙananan tasoshin jini don isar da ƙarin iskar oxygen zuwa ƙungiyoyin tsoka masu girma, kamar hannayenku, ƙafafu, da kwatangwalo.
Lokacin yin motsa jiki na motsa jiki, ya kamata ku yi nufin akalla minti 30 ko fiye na ayyuka.Wannan aikin ya haɗa da maimaitawa, ci gaba da motsi.
Yiwuwar kun saba da wasu misalan atisayen motsa jiki tukuna.Masana sun ba da shawarar cewa a yi irin wannan motsa jiki na akalla rabin sa'a, sau uku zuwa bakwai a kowane mako.Ayyukan motsa jiki na motsa jiki sun haɗa da:
•Gudu ko gudu
•Tafiya, musamman a cikin hanzari
•Yin iyo
•Yin tuƙi
•Keke keke ko keke
•igiya mai tsalle
•Mataki aerobics
•Gudun kankara
•Hawan matakala
•Rawa
•Amfani da injunan cardio kamar injin tuƙi ko elliptical
Idan kawai kuna farawa da cardio, ko kuma idan ba ku yi motsa jiki na ɗan lokaci ba, fara a hankali.Yi dumi na minti 5 zuwa 10, ɗaukar taki yayin da kuke tafiya.Bayan dumama ku, yi nufin aƙalla mintuna 5 na zaɓaɓɓen ayyuka.Kowace rana, ƙara ɗan lokaci kaɗan zuwa aikin motsa jiki na yau da kullun, ɗaukar taki yayin da kuke tafiya.Tabbatar cewa kun haɗa da lokutan sanyi, kamar tafiya ko mikewa.
Menene Motsa Jiki na Anaerobic?
Motsa jiki anaerobic ya dogara da farko akan rushewar makamashi da aka adana a cikin tsokoki maimakon samar da iskar oxygen yayin motsa jiki.Ba kamar motsa jiki na motsa jiki ba, wanda yake ci gaba da motsa jiki, motsa jiki na anaerobic yana da ɗan gajeren lokaci a matakan da yawa, kuma sau da yawa yana amfani da filaye na tsoka wanda zai iya yin kwangila da sauri don gajeren fashewar motsa jiki mai tsanani.
Motsa jiki anaerobic ya dogara da farko akan rushewar makamashi da aka adana a cikin tsokoki maimakon samar da iskar oxygen yayin motsa jiki.Ba kamar ci gaba da motsa jiki na motsa jiki ba, motsa jiki na anaerobic yana da ɗan gajeren lokaci a matakai masu girma, kuma sau da yawa yana amfani da filaye na tsoka wanda zai iya yin kwangila da sauri don gajeren lokaci na motsa jiki mai tsanani.
Gabaɗaya, motsa jiki na anaerobic bai kamata ya wuce minti biyu zuwa uku ba, saboda tsokoki zasu gaji, raunana, kuma suna buƙatar hutawa.Tazara suna ba da damar tsokoki su huta kuma suna ba masu motsa jiki damar daidaita numfashinsu.Da zarar an gama, zaku iya canzawa daga lokacin hutu zuwa motsa jiki na motsa jiki.
Ayyukan motsa jiki na anaerobic don gwadawa ciki har da sprinting, ɗaga nauyi, tsalle mai tsayi, da horarwa mai tsanani.Ana ba da shawarar waɗannan darussan don ƙara girman tsoka da ƙarfi yayin ƙirƙirar "sakamako na ƙarshe."Wanda aka sani bisa hukuma da yawan amfani da iskar oxygen bayan motsa jiki (EPOC), bayan ƙonawa yana taimakawa ƙara yawan adadin kuzari bayan aiki mai ƙarfi.
Nau'in Motsa Jiki na Anaerobic
Babban manufar motsa jiki na anaerobic shine ƙara yawan ƙwayar tsoka.Bayan wani lokaci na ci gaba da horo, ƙarfin tsoka da taro za a inganta yadda ya kamata ta hanyar mikewa, raguwa, da lalacewa yayin horo.
Misalan motsa jiki na anaerobic sun haɗa da:
•Horon tazara mai ƙarfi (HIIT)
•Dauke nauyi
•Calisthenics, kamar tsalle-tsalle da squats
•Plyometrics
Lokacin da kuke yin motsa jiki na anaerobic, kuna tura jikin ku don yin aiki a matakin mafi girman ƙoƙarin ku.Duk wani aiki a wannan matakin wanda baya ɗaukar iskar oxygen zuwa tsokoki ana ɗaukarsa anaerobic.
Don fara motsa jiki na anaerobic, kamar ɗaga nauyi, dumama tsawon minti 5, ko dai tafiya, mikewa, ko gudu.Fara da fara aiki da manyan ƙungiyoyin tsoka, kamar hannuwa da ƙafafu.
Yi sau 1 zuwa 3 na maimaitawa 8 zuwa 15.Nauyin da kuka zaɓa ya kamata ya yi nauyi sosai wanda ta hanyar maimaitawar ƙarshe, tsokoki suna shirye su daina.Zabi motsa jiki takwas zuwa goma daban-daban don yin.Bayan haka, kwantar da hankali ta hanyar mikewa.
Fa'idodin Kiwon Lafiya na motsa jiki na Aerobic
Babban fa'idar motsa jiki na motsa jiki shine tasirin lafiyar zuciya.Yin motsa jiki na motsa jiki na yau da kullun zai iya sa zuciyarka da huhu su fi karfi kuma an nuna su don hana cututtukan zuciya zuwa wani matsayi.
A lokaci guda, motsa jiki na motsa jiki na iya rage yiwuwar bunkasa wasu cututtuka, ciki har da:
•Ciwon daji
•Ciwon sukari
•Osteoporosis
•Kiba
•Hawan jini
•bugun jini
•Metabolic ciwo
Hakanan motsa jiki na motsa jiki na iya taimaka muku sarrafa nauyin ku, yana taimaka muku kiyayewa ko rasa nauyi baya ga ingantaccen abinci.Hakanan zai iya inganta yanayin ku, kuma lokacin da kuke motsa jiki, jikinku yana sakin endorphins - sinadarai a cikin kwakwalwa wanda ke sa ku jin daɗi, wanda zai iya taimaka muku shakatawa da yiwuwar haifar da mafi kyawun barci.
Fa'idodin Kiwon Lafiya na Motsa Jiki na Anaerobic
Kodayake babban fa'idar motsa jiki na anaerobic shine haɓaka ƙwayar tsoka, yana kuma ƙone adadin kuzari kuma yana inganta lafiyar zuciya.
Horon juriya na yau da kullun, kamar ɗaga nauyi, na iya taimaka maka ƙara yawan ƙasusuwa da yawa, yana taimaka muku ƙarfafa ƙasusuwan ku yayin da kuka tsufa.Horon juriya kuma na iya inganta sarrafa sukarin jini, yana taimakawa jikin ku amfani da insulin da sukarin jini yadda ya kamata.Tabbas, motsa jiki na anaerobic zai iya sa ku ji daɗi.
Lokacin aikawa: Oktoba-25-2022