Incazelo ye-aerobics ivame ukungaqondwa kahle ngabantu. Abambalwa abakubona njengendlela esheshayo yokuphelela ngokomzimba, becabanga ukuthi amakilasi azosiza ukuguqula umzimba wakho ube yisibonelo sokulingisa nabanye. Kodwa lokhu akude neze. Enye i-aerobic kulo mphumela ngeke yanele.
Umuntu akakwazi ukuvuma ukuthi i-aerobics yesimanje iyithuluzi elibalulekile lomzimba omuhle, onomphumela omuhle ohlelweni lwezinhliziyo kanye nenyama yonke.
Ukuze siqinisekise lokhu, sizocabangela izimfanelo ezinhle ezikulo hlobo lokuqeqesha.
Ingabe i-aerobics ikusiza ukuba ulahlekelwe isisindo?
Okokuqala, zonke izinhlobo ze-aerobics ziphuthumisa imetabolism (i-metabolism), evuselela ukushisa kwamafutha amaningi, ngoba, ngokwenza umzimba ohlukahlukene we-aerobic, umzimba wethu udla inani elikhulu lamakorikhi, athathwa ngamafutha. Ngakho-ke, ngesifundo esisodwa, okungenani ama-20 g amafutha ashisa, okulinganayo, ngokwesibonelo, ekukhonzeni amazambane okuthosiwe. Futhi ngemva kokuqeqesha isikhathi esithile, isitho esithokozile asiyeki ukunciphisa umzimba, okusinika ithuba lokushisa amafutha.
I-aerobics yokuncipha kwesisindo ibuye ikhulise ukwanda nobukhulu be-mitochondria, okuyizinqolobane zamaselula lapho amafutha ashiswa khona, kanye nama-enzyme aerobic, okuyizinto ezenziwe ngama-chemical catalysts eziphuthumayo inqubo yokushisa amafutha. Izakhiwo ezingenhla, ezenzeka ngenqubo yokuzivocavoca kwe-aerobic, zisiza ukulungisa isisindo esithile somzimba.
Okwesibili, zonke izindawo ze-aerobics zihlose ukwandisa ukukhuthazela kwemisipha. Ukuzivocavoca kwama-aerobic kwandisa inethiwekhi yamapillazi (imithwalo yegazi encane ehlinzeka umzimba nge-oxygen nezakhi). Ukwanda kwenethiwekhi enjalo kusiza ukuthola izakhi, okuvumela imisipha ukuba ilulame ngokushesha, ukwandisa amandla nokukhuthazela. Olunye umsebenzi wama-capillary yikususwa emzimbeni wemfucuza eqoqwe ngesikhathi sokushisa komsoco, okwandisa ukondla ngokwengeziwe komzimba ngezitho zomzimba.
Lezi zimfanelo ezinhle ze-aerobics yenza kube lula ukuthuthukisa uhlelo lwe-cardiovascular. Ngaphezu kwalokho, i-aerobics yinto enhle kakhulu ekuzivocavoca umzimba, okusiza ekuyinkimbinkimbi ukwenza isithombe esihle, esincane.
Ukuvivinya umzimba ngendlela yokwehla kwesisindo
Izifundo ze-aerobics zokulahlekelwa kwesisindo, yebo, zizokusiza ukuqeda isisindo esingaphezu kwesisindo, kodwa kuphela uma ujwayelekile ukudla kwakho. Zama ukungadli amahora angu-1,5-2 ngemuva kokuthatha noma yini, ngaphandle kokudla kwamaprotheni, uphinde ucabange ngokudla kwakho. Kumele kulawulwe imikhiqizo ephansi yamafutha emaprotheni (originally fat cottage shizi, izinkomo, izinkukhu, izinhlanzi), imifino nezithelo. Ukuqeda ama-buns namanye amaswidi, ubeke esikhundleni saso ngezithelo, ungakwazi ukuthenga ushokoledi omnyama. Ungakhohlwa ukuphuza amanzi (itiye, iziphuzo ezingekho carbon) okungenani 1.5-2 amalitha ngosuku. Ngingayiphuza ngesikhathi sokuzivocavoca? Uma uzwa ukuvivinya umzimba okunamandla kakhulu - kunconywa ukuba ushiye amanzi noma uphuze ama-sips amancane kakhulu futhi kancane kancane.
Ukufudumala ku-aerobics kubaluleke kakhulu, ngakho-ke ungayinaki, udinga ukufudumala imisipha yakho kahle ngaphambi kokuzivocavoca okulandelayo, ukuze ungalimala.
Ngezansi isifundo sevidiyo "Aerobics for Beginners", okuzokuvumela ukuba wenze kahle amakilasi akho okuqala ukulahlekelwa isisindo futhi uqonde ukuthi yini yokuqeqeshwa.