Zvinhu zveAerobic zvakakurumbira muma 70s ezana remakore rapfuura, kunyange kunyange vanhu vakakurumbira vakadai saArnold Schwarzenegger naSyvester Stallone, vachinyora kushandiswa kwesimbi, vakatanga kutarisa kwavari. Masayendisiti akawana kuti idzi mitambo yemitambo inoita kuti mafuta aishanda agone uye anobvumira kutarisana nehuwandu hwemafuta mashoma.
Aerobic, cardio uye anaerobic mitoro: chii chakasiyana?
Munzvimbo dzakawanda dzinoshandiswa, aerobic uye cardio workout inonzi yakafanana, zvisinei, pane musiyano. Imitambo yeAerobic inonyanya kurongerwa kuwedzera muviri nemweya, uye cardio - yekudzidzisa mwoyo yematambudziko. Pakupedzisira, mitoro iyi inomiririrwa nesarudzo imwechete-inomhanya, inokwidzika tsvimbo, ichiita pamba kana bhasikoro zvakasara nezvimwe zvakadaro.
Ichokwadi, chinangwa chekutsvaga chepulisa chichave chakasiyana mumatambudziko aya, uye naizvozvo, kukwirira kwebasa racho (neaerobic load pasi, ne cardio-yakakwirira). Semuenzaniso, aerobic runomhanya runomhanya runomira kwenguva yakareba kana kure, uye cardio kudzidziswa ndeimwe marudzi echinyorwa; nokuti cardio stepper inoshandiswa nemutoro mukuru, uye neaerobics - kwenguva yakareba nezvimwe zvakadaro.
Matambudziko anonzi Anaerobic ane simba guru, i.e. iri boka rinobatanidza maitiro ekuita simulator uye kudzidzira nezviremba. Matoro akadaro haatombogadziri kupisa mafuta uye akawanda-kusimbisa masimba emuviri. Kana tikafunga kuti pakupedzisira kuvapo kwemasimba akabudirira kunobatsira kuwedzera kwemazuva ose ekushandisa kwemakirori, iyo nzira yakanakisisa yekurasikirwa kuenzanisa kusanganisira aerobic uye anaerobic mitoro.
Mhando dzeaerobic exercise
Mhando yeAerobic inowanzoshandiswa pakurasikirwa nekurema. Munhu chero upi zvake anokwanisa kusarudza mutambo mukati memiganhu yemhando iyi yemutoro, nokuti ruvara rwakakura zvakakwana:
- bhasikoro;
- skiing;
- marudzi akasiyana eerobics;
- skating uye roller skating;
- akayera achimhanya;
- kushambira;
- basketball nemimwe mitambo yemitambo;
- mutambi anofamba;
- kutamba;
- basa pane bhasikoro;
- zvidzidzo paatreadmill;
- zvidzidzo pavhavha kana ellipsoid.
Kubva pano munhu mumwe nomumwe anogona kusarudza chero rudzi rwekuda. Mukuwedzera, zviri nyore kuronga uye aerobic mitambo pamba - somuenzaniso, kumhanya panzvimbo iyo, kutamba tambo kana mitambo yemazuva ano ne videoinstruktorom.
Zvokudya zvinovaka muviri zvekuita zvekuita
Mhando yeAerobic ndiyo muvengi mukuru wemafuta anoiswa munzvimbo dzose dzine dambudziko. Pakarepo mushure mokutanga kwekurovedza, kushanda kwekushisa kweglycogen yakawedzerwa kwezuva iri kuitika. Inopera anenge maminitsi makumi maviri nemakumi matatu, mushure mokunge muviri unoshanduka kuva kupisa mapuroteni nemafuta. Ie. Mushure mekunge maminitsi makumi matatu ekudzidzira maitiro ekushingaira kwemafuta anotanga anotanga. Kana chidzidzo chacho chakatora musati maminitsi 40-50, mhinduro yakadaro ichapfuurira kwemaawa maviri mushure mekuguma kwemutoro.
Zvisinei, kana mukati maawa maviri anotevera mushure mekudzidziswa iwe unonwa doro zvisina kunaka
Sezvambotaurwa pamusoro apa, mushure mekuparadzaniswa kwemashuga, zvinokonzerwa neproteine kuputsika zvinokonzerwa - uye ichi ndicho chivako chikuru chekuvaka kwemisumbu, uye haigone kurasikirwa. Kuti udzivise izvi, zvinokurudzirwa kutenga zvigadzirwa zvakadai seBBCAA neL-carnitine. Hazvikuvadzi kuti zvinorayirwa kunyange kuvadzidzi kuchikoro pashure pokudzidza zvedzidzo. BCAA inodzivirira mapuroteni kuputsika (inotorwa pakarepo, panguva uye shure mushure mekuvhimedza), uye L-carnitine inokurudzira kupisa kunowedzera mafuta (inotorwa maminitsi gumi nemashanu asati apedza maawa 1.5 mushure mekutanga kudya).