Aerobic da anaerobic motsa jiki: menene menene kuma fa'idodi

Wadatacce

• Babban fa'idodi
• Mafi kyawun wasan motsa jiki
• Mafi kyawun aikin motsa jiki
• Yadda ake rage kiba ta hanyar lafiya

Ayyukan motsa jiki sune waɗanda ake amfani da oxygen don samar da kuzari kuma yawanci ana yin su na dogon lokaci kuma suna da haske zuwa matsakaicin ƙarfi, kamar su gudu da hawan keke, misali.

A gefe guda, atisayen anaerobic sune waɗanda suke amfani da oxygen a matsayin tushen makamashi, ana aiwatar da metabolism cikin tsoka kanta. Ana yin atisayen Anaerobic yawanci na ɗan gajeren lokaci kuma suna da matsakaici zuwa ƙarfi, kasancewa suna da alaƙa da samun ƙwayar tsoka da ƙarfafa tsoka.

Dukkanin motsa jiki da motsa jiki suna da mahimmanci kuma suna da fa'idodi da dama ga lafiya, kamar inganta ƙoshin lafiya, ƙara ƙarfin tsoka da juriya, baya ga rage haɗarin cutar cututtukan zuciya. Koyi game da wasu fa'idodin motsa jiki.

Babban fa'idodi

Ayyukan motsa jiki da na anaerobic suna da kyau don haɓaka ƙimar nauyi da haɓaka ƙoshin lafiya. Bugu da kari, sauran fa'idodin motsa jiki da motsa jiki anaerobic sune:

• Ofarfafa ƙwayoyin zuciya;
• Inganta yanayin motsa jiki;
• Enduranceara ƙarfin ƙarfin tsoka;
• Rage karfin jini;
• Yana rage asarar kasusuwa, banda karfafa kasusuwa;
• Inganta juriya na bugun zuciya;
• Ightarfafa musculature;
• Rage yawan kitse a jiki;
• Na inganta karfin tsoka.

Ayyukan motsa jiki na motsa jiki yana haɗuwa da hasara mai saurin caloric, duk da haka asarar calorie bayan motsa jiki ya fi ƙarfi tare da aikin atisayen anaerobic, banda wannan nau'in motsa jiki ya fi dacewa game da karɓar tsoka da ƙarfin musculature .

Don haka, don kyakkyawan sakamako yana da mahimmanci cewa mai ƙwarewa yana bibiyar ayyukan motsa jiki da na anaerobic a kai a kai.

Mafi kyawun wasan motsa jiki

Ayyukan motsa jiki yawanci suna daɗewa, kunna ƙungiyoyi fiye da ɗaya kuma suna da ƙarfi zuwa matsakaici, suna da mahimmanci don haɓaka aikin zuciya da motsa ƙarfin jiki, ƙari ga fifita kashe kuzari. Babban darasin motsa jiki shine:

• Gudun tafiya da yawo, wanda za a iya yi duka a kan titi da kan matattakala kuma suna da inganci ƙwarai don rage nauyi da haɓaka ƙoshin lafiya. Yana da mahimmanci ayi atisayen domin zuciyar ka ta kara sauri, amma ba har mutum ya kasa magana ko jin ciwo ba. Duk da kasancewa nau'in motsa jiki mai aminci, yana da mahimmanci a sami masaniyar ƙwararru, tunda aikin da ba daidai ba na gudu, galibi, na iya haifar da raunin ƙugu ko gwiwa;
• Hawan keke, wanda zai iya haɓaka kashe kuzari kuma, don haka, taimakawa cikin raunin nauyi da sautin ƙananan tsokoki, musamman ƙafa da butt. Ayyukan motsa jiki na lafiya suna da aminci kuma ana iya daidaita su gwargwadon yanayin yanayin mutum kuma, saboda motsa jiki ne mara tasiri sosai, ana iya yin sa tare da mata masu ciki, masu zaman kashe wando ko tare da matsalolin haɗin gwiwa. Gano fa'idodin keken motsa jiki;
• Elliptic, kuma ake kira Sufuri, wani kayan aiki ne wanda ke samarda motsi na hannu da kafafu, yana aiki kusan dukkan tsokoki kuma, saboda haka, kara yawan kashe kuzari;
• Rawa, wanda shine motsa jiki mai motsa jiki wanda asarar caloric ya bambanta gwargwadon ƙarfin da yanayin rawar da aka aiwatar. Duba menene fa'idodin rawa.

Bugu da kari, atisayen kamar tsalle igiya da hawa bene da bene, alal misali, ana iya yin su a gida kuma suna da kyau don motsa jiki, kara karfin jiki da motsa jiki da kuma aiki da kungiyoyin tsoka daban-daban. Gano wane aikin motsa jiki ne za'a iya yi a gida.

Mafi kyawun aikin motsa jiki

Ayyukan motsa jiki, waɗanda ba su da ɗan lokaci amma ƙarfin su ya fi girma, ana yin su galibi ga mutanen da ke son ƙara ƙarfin jiki da rasa mai, ban da ƙara ƙarfin jimiri, kuma waɗannan atisayen manyan kawaye ne don ƙimar nauyi.

Aikin motsa jiki wanda aka fi amfani dashi shine horarwa mai nauyi wanda, banda rage kitsen jiki da inganta karuwar karfin tsoka, inganta matsayi, karfafa kasusuwa da inganta aikin zuciya. Duba wasu fa'idodi na gina jiki.

Bayan motsa jiki anaerobic jiki yana ci gaba da ciyar da adadin kuzari, wanda ke hanzarta aiwatar da asarar nauyi. Koyaya, domin asarar mai da yawan karɓar tsoka su zama masu jituwa da haɗuwa da sauran fa'idodin kiwon lafiya, yana da mahimmanci a gudanar da waɗannan atisaye tare da aikin motsa jiki, bisa ga jagorar ƙwararru, kuma tare da daidaitaccen abinci .da shawarar mai gina jiki.

Yadda ake rage kiba ta hanyar lafiya

Rashin nauyi na lafiya mai yiwuwa ne tare da motsa jiki na yau da kullun, na motsa jiki da na anaerobic, wanda ya kamata mai ilimin ilimin motsa jiki ya nuna shi, kuma tare da daidaitaccen abinci wanda ya kamata mai ba da abinci ya ba da shawarar. Koyi yadda ake cin lafiyayye dan rage kiba.

Kafin motsa jiki yana da mahimmanci a gudanar da bincike na zahiri, wanda a ciki ake auna yawan kitse, BMI, yawan kashi da yawan ruwa a jiki, da gwaje-gwajen da zasu iya nuna lafiyar zuciya da jijiyoyin jiki, ta yadda kwararren ilimin ilimin motsa jiki zai iya nuna mafi kyawun motsa jiki gwargwadon lafiyar mutum.