Musiyano Pakati Pekurovedza Muviri Nekurovedza Muviri

Kurovedza muviri kweaerobic neanaerobic kunofanira kuva chikamu chakakosha chekurovedza muviri kwako. Kunogona kukupa mabhenefiti ehutano uye kukubatsira kuti urambe uine hutano hwakanaka. Musiyano uripo pakati pavo ndewekuti muviri wako unoshandisa sei simba kuti uzviite.

Chii chinonzi Kurovedza Muviri?

Kurovedza muviri kunotarisa pakuvandudza mashandiro emwoyo nemapapu. Izwi rekuti "aerobic" rinoreva "neokisijeni", sezvo rudzi urwu rwekurovedza muviri ruchitsigirwa neokisijeni yaunowana kubva mukufema.
Paunoita maekisesaizi, tsandanyama dzako dzinoda okisijeni yakawanda kuti dzirambe dzichifamba, uye simba reropa rako rekutakura okisijeni rinokwira zvishoma nezvishoma kuti rienderane nesimba reekisesaizi yako, izvo zvinoita kuti kurova kwemoyo wako kukwire uye kufema kwako kuwedzere kudzika nekukurumidzira. Panguva imwe chete, kurovedza muviri kunokudza tsinga diki dzeropa kuti dzipe okisijeni yakawanda kumapoka ako makuru etsandanyama, akadai semaoko ako, makumbo, uye chiuno.
Paunenge uchiita maekisesaizi ekurovedza muviri, unofanira kuronga kuita chiitiko ichi kwemaminitsi makumi matatu kana kupfuura. Chiitiko ichi chinosanganisira kufamba-famba nguva dzose uye kudzokorora.

Mhando dzeMaekisesaizi eAerobic

Mikana ndeyekuti watove uchiziva mimwe mienzaniso yekurovedza muviri kwe aerobic. Nyanzvi dzinokurudzira kuti uite maekisesaizi akadai kweinenge hafu yeawa, katatu kusvika kanomwe pasvondo rega rega. Maekisesaizi e aerobic anosanganisira:

•Kumhanya kana kumhanya
•Kufamba, kunyanya nekukurumidza
•Kushambira
•Kukwasva
•Kutasva bhasikoro kana kutasva bhasikoro
•Tambo yekusvetuka
•Maekisesaizi ekufamba netsoka
•Kuskiya
•Kukwira masitepisi
•Kutamba
•Kushandisa michina yecardio senge treadmill kana elliptical

Kana uchangotanga nekurovedza muviri, kana kuti usati wamboita maekisesaizi kwenguva yakati, tanga zvishoma nezvishoma. Dziisa muviri kwemaminitsi mashanu kusvika gumi, uchivandudza kumhanya kwako sezvaunoita. Mushure mekudziisa muviri, ronga kuita kanenge maminitsi mashanu ekuita chimwe chinhu chakasarudzwa. Zuva rega rega, wedzera nguva shoma kune yako yekurovedza muviri, uchivandudza kumhanya kwako sezvaunoita. Ita shuwa kuti une nguva dzekudzikamisa muviri, dzakadai sekufamba kana kutambanudza muviri.

Chii chinonzi Anaerobic Exercise?

Kurovedza muviri pasina aerobic kunonyanya kutsamira pakuputsika kwesimba rinochengetwa mutsandanyama pane kupihwa kweokisijeni panguva yekurovedza muviri. Kusiyana nekurovedza muviri kweaerobic, uko kuri kurovedza muviri kunoenderera mberi, kurovedza muviri pasina aerobic kunogara kwenguva pfupi pamazinga esimba rakawanda, uye kunowanzo shandisa tsandanyama dzinogona kupwanyika nekukurumidza kana kuputika kupfupi kwekurovedza muviri kwakasimba.
Kurovedza muviri pasina aerobic kunonyanya kutsamira pakuputsika kwesimba rinochengetwa mutsandanyama pane kupihwa kweokisijeni panguva yekurovedza muviri. Kusiyana nekurovedza muviri kwenguva refu, kurovedza muviri pasina aerobic kunogara kwenguva pfupi kana kwakasimba, uye kunowanzo shandisa tsandanyama dzinogona kupwanyika nekukurumidza kana kurovedza muviri kwakasimba kwakasimba.
Kazhinji, kurovedza muviri pasina aerobic hakufanirwe kudarika maminetsi maviri kusvika matatu, sezvo tsandanyama dzichaneta, dzichapera simba, uye dzichida kuzorora. Nguva dzekurovedza muviri dzinobvumira tsandanyama kuzorora uye dzinobvumira vanorovedza muviri kugadzirisa kufema kwavo. Kana wapedza, unogona kuchinja kubva pachikamu chekuzorora kuenda kukurovedza muviri kwe aerobic.
Maekisesaizi eAnaerobic anosanganisira kumhanya-mhanya, kusimudza zvinorema, kusvetuka-svetuka, uye kurovedza muviri kwenguva refu. Maekisesaizi aya anokurudzirwa kuwedzera kukura kwetsandanyama nesimba ukuwo achigadzira "mhedzisiro yekutsva mushure mekuvhiyiwa." Zvinozivikanwa zviri pamutemo seExcessive Post-Exercise Oxygen Consumption (EPOC), kutsva mushure mekuvhiyiwa kunobatsira kupisa macalorie akawanda mushure mekuvhiyiwa zvakanyanya.

Mhando dzeAnaerobic Exercises

Chinangwa chikuru chekurovedza muviri pasina aerobic ndechekuwedzera tsandanyama. Mushure menguva yekurovedza muviri nguva dzose, simba retsandanyama dzako uye huremu zvichavandudzika zvinobudirira kuburikidza nekutambanudza, kukotama, uye kukuvara panguva yekurovedza muviri.
Mienzaniso yekurovedza muviri kweanaerobic inosanganisira:

•Kudzidziswa kwenguva refu (HIIT)
•Kusimudza simbi
•Maitiro ekumhanya-mhanya, akadai sekusvetuka-svetuka uye kukwenya
•Kuongororwa kwePlyometrics

Kana uchiita maekisesaizi asina kurovedzwa, unosunda muviri wako kuti ushande nesimba rako rakakwirira. Chero chiito chipi zvacho padanho iri chisingatakure okisijeni kuenda kutsandanyama chinoonekwa sechisina kurovedzwa.
Kutanga kurovedza muviri usina simba, sekusimudza zvinorema, dziya kwemaminitsi mashanu, kungave kufamba, kutambanudza, kana kumhanya. Tanga nekushandisa mapoka ako makuru emhasuru kutanga, semaoko nemakumbo.
Ita seti imwe kusvika nhatu dzekudzokorora kasere kusvika kagumi neshanu. Zvinorema zvaunosarudza zvinofanira kunge zvichirema zvekuti pakudzokorora kwekupedzisira, tsandanyama dzako dzinenge dzagadzirira kumira. Sarudza maekisesaizi masere kusvika gumi ekuita. Mushure mezvo, tonhodza muviri nekutambanudza.
Mabhenefiti Ekurovedza Muviri Pahutano
Chinhu chinonyanya kukosha pakurovedza muviri aerobic ndechekuti kunobatsira pahutano hwemwoyo. Kurovedza muviri nguva dzose kunogona kusimbisa moyo nemapapu uye kwakaratidzwa kuti kunodzivirira chirwere chemwoyo kusvika pamwero wakati.
Panguva imwe chete, kurovedza muviri kunogona kuderedza mikana yako yekubatwa nezvimwe zvirwere, zvinosanganisira:

•Kenza
•Chirwere cheshuga
•Osteoporosis
•Kufuta
•Kukwira kweropa
•Kurohwa
•Chirwere cheMetabolic

Kurovedza muviri ne aerobics kunogonawo kukubatsira kudzora huremu hwako, zvichikubatsira kuchengetedza kana kuderedza huremu pamwe nekudya zvine hutano. Zvinogonawo kuvandudza mafungiro ako, uye paunorovedza muviri, muviri wako unoburitsa ma endorphins — makemikari ari muuropi anoita kuti unzwe wakasununguka, izvo zvinogona kukubatsira kuzorora uye pamwe kutungamira pakurara zviri nani.

Mabhenefiti Ehutano Ekurovedza Muviri Usina Maaerobic

Kunyangwe hazvo kurovedza muviri pasina anaerobic kuri kuwedzera tsandanyama, kunopisawo macalorie uye kunovandudza hutano hwemwoyo.
Kudzidzira nguva dzose kudzivirira muviri, sekusimudza zvinorema, kunogona kukubatsira kuwedzera huremu hwemapfupa, zvichikubatsira kusimbisa mapfupa ako sezvaunokura. Kudzidzira kudzivirira muviri kunogonawo kuvandudza kudzora shuga muropa, zvichibatsira muviri wako kushandisa insulin neshuga yeropa zvinobudirira. Ehe, kurovedza muviri pasina anaerobic kunogonawo kuita kuti unzwe zvakanaka.