Kuchita masewera olimbitsa thupi

Kuchita masewera olimbitsa thupi ndi mtundu wa masewera olimbitsa thupi omwe mphamvu zogwirira ntchito zimaperekedwa makamaka ndi aerobic metabolism.Katundu wolimbitsa thupi komanso kugwiritsa ntchito okosijeni ndi maulalo ofananirako a oxygen metabolism.Pochita masewera olimbitsa thupi, thupi limalandira okosijeni ndikugwiritsa ntchito kuti likhalebe lokhazikika limadziwika ndi kuchita masewera olimbitsa thupi ochepa komanso nthawi yayitali.

Zochita za Aerobic zimagawidwa m'njira ziwiri:

1. Uniform aerobic: pa liwiro lofananira komanso lokhazikika kwa nthawi inayake, kugunda kwa mtima kumafika pamtengo wake pafupifupi mosalekeza, kachitidwe kokhazikika, komanso kofananako.Mwachitsanzo, liwiro lokhazikika ndi kukana kwa treadmill, njinga, kulumpha chingwe, etc.

2.Variable-speed aerobic: thupi limalimbikitsidwa ndi kuchuluka kwa kugunda kwa mtima kotero kuti mphamvu ya anti-lactic acid ya thupi ikhale yabwino.Pamene kugunda kwa mtima sikunabwerere kumalo opanda phokoso, gawo lotsatira la maphunziro likuchitika.Izi zimabwereza maphunziro olimbikitsa nthawi zambiri, ndikuwonjezera mphamvu zamapapo.Pamene kulimbitsa thupi kwa cardio-respiratory kuchulukirachulukira, mulingo wokwera kwambiri wa okosijeni umakweranso kwambiri.Mofananirako kukweza kwa aerobic kudzakhala kwakukulu komanso kulimbikira kwambiri.Mwachitsanzo, kuthamanga kosinthika, nkhonya, HIIT, ndi zina.

Zochita zolimbitsa thupi za aerobic:

1. Imawonjezera kugwira ntchito kwa mtima.Panthawi yochita masewera olimbitsa thupi, chifukwa cha kuchepa kwa minofu ndi kufunikira kwa mphamvu zambiri ndi mpweya, kufunikira kwa mpweya kumawonjezeka, ndipo chiwerengero cha kugunda kwa mtima, kuchuluka kwa magazi omwe amatumizidwa pa kuthamanga, kuchuluka kwa mpweya, ndi kuchuluka kwa mapapo. kupsinjika kumawonjezeka.Choncho masewerawa akamapitiriza, minofu imamangiriridwa kwa nthawi yaitali, ndipo mtima ndi mapapo zimafunika kugwira ntchito mwakhama kuti zipereke okosijeni kuminofuyo, komanso kunyamula zinyalala zomwe zili m’minofuyo.Ndipo kufuna kosalekeza kumeneku kungapangitse kupirira kwa mtima ndi mapapo.

2. Sinthani kuchuluka kwa mafuta otayika.Kuthamanga kwa mtima ndi chizindikiro chachindunji cha mphamvu ndi mphamvu ya masewera olimbitsa thupi a aerobic, ndipo maphunziro okha omwe amafika pamtunda wochepa kwambiri wa kugunda kwa mtima ndi wokwanira.Chifukwa chachikulu chowotcha mafuta ndikuti masewera olimbitsa thupi a aerobic ndi masewera olimbitsa thupi omwe amadya mafuta ochulukirapo mu nthawi yofanana ndi masewera onse.Kuchita masewera olimbitsa thupi kumayamba kudya glycogen m'thupi ndiyeno amagwiritsa ntchito mafuta am'thupi kupereka mphamvu.