Itandukaniro riri hagati y'imyitozo ngororamubiri ya Aerobic na Anaerobic

Imyitozo ngororamubiri ya aerobic na anaerobic igomba kuba igice cy'ingenzi cy'imyitozo ngororamubiri yawe. Ishobora kugufasha kugira ubuzima bwiza no kugufasha kugira ubuzima bwiza. Itandukaniro riri hagati yayo ni uburyo umubiri wawe ukoresha imbaraga kugira ngo uyikore.

Imyitozo ngororamubiri ya Aerobic ni iki?

Imyitozo ngororamubiri yibanda ku kongera imikorere y'umutima n'ibihaha. Ijambo "aerobic" risobanura "hamwe na ogisijeni", kuko ubu bwoko bw'imyitozo ngororamubiri buterwa n'umwuka uhumeka.
Iyo ukora imyitozo ngororamubiri, imitsi yawe ikenera ogisijeni nyinshi kugira ngo ikomeze gukora, kandi ubushobozi bwo gutwara ogisijeni mu maraso yawe bugenda bwiyongera buhoro buhoro kugira ngo buhuze n'ubukana bw'imyitozo ngororamubiri yawe, bigatuma umutima wawe utera cyane kandi guhumeka kwawe kugakomera kandi kwihuta. Muri icyo gihe, imyitozo ngororamubiri yo kwagura imitsi mito y'amaraso kugira ngo itange ogisijeni nyinshi ku mitsi yawe minini, nko mu maboko, amaguru, no mu kibuno.
Mu gihe ukora imyitozo ngororamubiri, ugomba kwibanda ku gukora imyitozo ngororamubiri mu gihe cy'iminota 30 cyangwa irenga. Iki gikorwa kirimo gukora imyitozo ngororamubiri ihoraho kandi isubiramo.

Ubwoko bw'imyitozo ngororamubiri ya Aerobic

Birashoboka ko uzi ingero zimwe na zimwe z'imyitozo ngororamubiri ya aerobic. Impuguke zikugira inama yo gukora imyitozo nk'iyi nibura mu gihe cy'igice cy'isaha, inshuro eshatu kugeza kuri zirindwi buri cyumweru. Imyitozo ngororamubiri ya aerobic irimo:

•Kwiruka cyangwa kwiruka
•Kugenda n'amaguru, cyane cyane ku muvuduko wihuse
•Koga
•Gutwara ubwato
•Kugendera ku igare cyangwa ku igare
•Umugozi wo gusimbuka
•Aerobiki zo gutera intambwe
•Gusiganwa ku rubura
•Kuzamuka ingazi
•Kubyina
•Gukoresha imashini zikoresha umutima nk'ikimashini cyo gutemberamo cyangwa icyuma gipima umubiri

Niba utangiye gukora imyitozo ngororamubiri, cyangwa niba umaze igihe utarakora imyitozo ngororamubiri, tangira buhoro buhoro. Shyushya iminota 5 kugeza ku 10, wongere umuvuduko uko ugenda. Nyuma yo kwishyushya, gerageza nibura iminota 5 y'imyitozo wahisemo. Buri munsi, ongeramo umwanya muto ku myitozo ngororamubiri yawe, wongere umuvuduko uko ugenda. Menya neza ko washyizemo ibihe byo gukonjesha, nko kugenda n'amaguru cyangwa kunanura imitsi.

Imyitozo ngororamubiri ya Anaerobic ni iki?

Imyitozo ngororamubiri ishingiye ahanini ku gusenyuka kw'ingufu zibikwa mu mitsi aho kuba umwuka wa ogisijeni mu gihe cy'imyitozo ngororamubiri. Bitandukanye n'imyitozo ngororamubiri ikorwa n'imbaraga nyinshi, imyitozo ngororamubiri ikoreshwa n'imbaraga nyinshi ihoraho igihe gito iyo ikoreshejwe imbaraga nyinshi, kandi akenshi ikoresha imitsi ishobora kwaguka vuba kugira ngo ikore imyitozo ngororamubiri ikozwe n'imbaraga nyinshi.
Imyitozo ngororamubiri ishingiye ahanini ku gusenyuka kw'ingufu zibikwa mu mitsi aho kuba umwuka wa ogisijeni mu gihe cy'imyitozo ngororamubiri. Bitandukanye n'imyitozo ngororamubiri ihoraho, imyitozo ngororamubiri ishingiye ku mwuka wa ogisijeni imara igihe gito iyo ikoze ku rwego rwo hejuru, kandi akenshi ikoresha imitsi ishobora kwaguka vuba kugira ngo ikore imyitozo ngororamubiri ikoresheje imbaraga nyinshi.
Muri rusange, imyitozo ngororamubiri idafite umwuka woroshye ntigomba kurenza iminota ibiri cyangwa itatu, kuko imitsi izananirwa, igacika intege, igakenera kuruhuka. Igihe cyo gukora imyitozo ngororamubiri gituma imitsi iruhuka kandi bigatuma abayikora bahindura uburyo bwo guhumeka. Umaze kurangiza, ushobora kuva mu cyiciro cyo kuruhuka ukajya mu myitozo ngororamubiri ijyanye n'umwuka wo mu kirere.
Imyitozo ngororamubiri ikoreshwa mu kugerageza harimo kwiruka vuba, guterura ibiremereye, gusimbuka cyane, no gukora imyitozo yo mu gihe cy'imyitozo ngororamubiri. Iyi myitozo irasabwa kugira ngo yongere ingano y'imitsi n'imbaraga mu gihe ikora "ingaruka zo gutwika nyuma yo gutwika." Izwi ku izina rya Excessive Post-Sixtation Oxygen Consumption (EPOC), nyuma yo gutwika nyuma yo gutwika ifasha gutwika karori nyinshi nyuma yo gukora imyitozo ikomeye.

Ubwoko bw'imyitozo ngororamubiri ya Anaerobic

Intego nyamukuru y'imyitozo ngororamubiri idafite umwuka ni ukongera uburemere bw'imitsi. Nyuma y'igihe cy'imyitozo idahwema, imbaraga z'imitsi yawe n'uburemere bwayo bizarushaho kwiyongera binyuze mu kunanura imitsi, gufungana no kwangirika mu gihe cy'imyitozo.
Ingero z'imyitozo ngororamubiri idafite umwuka uhagije zirimo:

•Imyitozo yo mu gihe cy'ubukana bukabije (HIIT)
•Guterura ibiremereye
•Imikorere ya Calisthenique, nko gusimbuka no gusimbuka
•Isuzumabumenyi rya Plyometrics

Iyo ukora imyitozo ngororamubiri idafite umwuka ushyushye, utera umubiri wawe imbaraga nyinshi. Igikorwa icyo ari cyo cyose kuri uru rwego kidatwara umwuka uhumeka mu mitsi gifatwa nk'ikidafite umwuka ushyushye.
Kugira ngo utangire imyitozo ngororamubiri idafite imbaraga nke, nko guterura ibiremereye, shyiramo iminota 5, waba ugenda n'amaguru, wongere imbaraga, cyangwa wiruka. Tangira ubanza gukoresha imitsi yawe minini, nk'amaboko n'amaguru.
Kora seti 1 kugeza kuri 3 z'imyitozo 8 kugeza kuri 15. Ibiremereye uhisemo bigomba kuba biremereye bihagije ku buryo mu gusubiramo kwa nyuma, imitsi yawe iba yiteguye guhagarara. Hitamo imyitozo umunani kugeza ku icumi itandukanye yo gukora. Nyuma yaho, shyiramo umwuka utembagara.
Akamaro k'imyitozo ngororamubiri ya Aerobic ku buzima
Akamaro k'ingenzi k'imyitozo ngororamubiri ni ingaruka ku buzima bw'umutima n'imitsi. Gukora imyitozo ngororamubiri buri gihe bishobora gutuma umutima n'ibihaha byawe bikomera kandi byagaragaye ko birinda indwara z'umutima ku rugero runaka.
Muri icyo gihe, imyitozo ngororamubiri ishobora kugabanya amahirwe yo kurwara izindi ndwara, harimo:

•Kanseri
•Diyabete
•Indwara yo gucika kw'amagufwa (osteoporosis)
•Umubyibuho ukabije
•Umuvuduko ukabije w'amaraso
•Igisebe cy'imitsi
•Indwara ya metabolike

Imyitozo ngororamubiri ya aerobics ishobora kandi kugufasha gucunga ibiro byawe, ikagufasha gukomeza cyangwa kugabanya ibiro hiyongereyeho indyo yuzuye. Ishobora kandi gutuma urushaho kumva umerewe neza, kandi iyo ukoze imyitozo ngororamubiri, umubiri wawe usohora endorphins - imiti ikoreshwa mu bwonko ituma wumva uruhutse, ishobora kugufasha kuruhuka ndetse no gusinzira neza.

Akamaro k'imyitozo ngororamubiri idafite aerobiki ku buzima

Nubwo inyungu nini yo gukora imyitozo ngororamubiri idafite umwuka mwiza ari ukongerera imitsi, inatwika karori kandi ikanoza ubuzima bwiza bw'umutima n'imitsi.
Imyitozo ihoraho yo kwirinda indwara, nko guterura ibyuma biremereye, ishobora kugufasha kongera uburemere bw'amagufwa no kuyacunga, ikagufasha gukomeza amagufwa yawe uko ugenda usaza. Imyitozo yo kwirinda indwara ishobora no kunoza uburyo bwo kugenzura isukari mu maraso, igafasha umubiri wawe gukoresha insuline n'isukari mu maraso neza. Birumvikana ko imyitozo ngororamubiri idafite umwuka ishobora no gutuma wumva umeze neza.