Dukansu Aerobic da Anaerobic motsa jiki yakamata ya zama wani muhimmin bangare na aikin motsa jiki na motsa jiki. Zasu iya samar da fa'idodi na lafiya kuma su taimaka muku lafiya. Bambanci tsakanin su shine yadda jikinku yake amfani da kuzari don yin su.

Mene ne motsa jiki?

Aerobic motsa jiki ya mai da hankali kan ha?aka aikin zuciya. Kalmar "Aerobic" tana nufin "tare da oxygen", kamar yadda irin wannan motsa jiki an kara dagula iskar oxygen da kuka samu daga numfashi.
Lokacin da kuke motsa jiki, tsokoki naka suna bu?atar karin oxygen don zama cikin motsi, da kuma ?arfin oxygen da ke haifar da ha?akar aikinku na ciki, wanda ke haifar da yadda zuciyarku ta tashi da sauri zuwa zurfafa da sauri. A lokaci guda, horarwar iska yana nakan bu?e ?aramin tasirin jini don sadar da oxygen fiye da ?ungiyoyin tsoka, kamar hannayenku, ?afafunku.
Lokacin yin motsa jiki na Aerobic, ya kamata ku yi nufin akalla minti 30 ko fiye da haka. Wannan aikin ya hada da maimaitawa, ci gaba da motsi.

Nau'in aikin Aerobic

Chances ne kun saba da wasu misalai na ayyukan Aerobic tuni. Masana sun ba da shawarar cewa kayi irin wa?annan ayyukan a?alla rabin sa'a, uku zuwa sau bakwai kowane mako. Ayyukan Aerobic sun hada da:

?Gudun ko Jogging
?Tafiya, musamman a AR BRISK PACE
?Iyo
?Rowa
?Hawan keke ko kekuna
?Tsalle tsalle
?Mataki na Aerobics
?Guduntacce
?Stair hawa
?Dancing
?Yin amfani da injunan zuciya kamar treadmill ko elliptical

Idan kana kawai fara fita tare da Cardio, ko kuma ba ka motsa a cikin wani lokaci ba, a hankali. Dumi tsawon minti 5 zuwa 10, tare da ?aukar lokacin yayin da kuke tafiya. Bayan dumama, na nufin akalla mintuna 5 na aikin da aka zaba. Kowace rana, ?ara ?an ?aramin lokaci zuwa aikin motsa jiki na yau da kullun, ?aukar lokacin yayin da kuke tafiya. Tabbatar ka hada lokutan sanyi, kamar tafiya ko shimfi?a.

Mene ne motsa jiki anaerobic?

Motar ANAISobic ta dogara da farko akan rushewar makamashi wanda aka adana a cikin tsokoki maimakon wadatar da oxygen yayin motsa jiki. Ba kamar motsa jiki ba, wanda yake ci gaba da motsa jiki, motsa jiki na Ananobic ya gajarta a matakan da wuya, kuma galibi yana amfani da kwangila da sauri na motsa jiki mai ?arfi.
Motar ANAISobic ta dogara da farko akan rushewar makamashi wanda aka adana a cikin tsokoki maimakon wadatar da oxygen yayin motsa jiki. Ba kamar ci gaba da motsa jiki na iska ba, motsa jiki na Anerobic ya gajarta a matakan da ke da ?arfi, kuma galibi yana amfani da zargin tsoka da ke cikin hanzari na babban aiki.
Gaba?aya, motsa jiki na Ananobic kada ya wuce minti biyu zuwa uku, kamar yadda tsokoki zasu yi rauni, kuma suna bu?atar hutawa. Tsaka-tsaki suna ba da damar tsokoki don shakata da kuma barin masu ba da damar kyautata su don daidaita numfashi. Da zarar an kammala, zaku iya canzawa daga sauran lokaci zuwa motsa jiki na iska.
Darasi na Anaerobic don gwadawa ciki har da yaduwa, masu nauyi, tsalle-tsalle, da kuma horo mai ?arfi. Ana bada shawarar wa?annan darussan don ha?aka girman tsoka da ?arfi yayin ?ir?irar "sakamako. A hukumance da aka sani da wuce gona da iri na oxygen amfani (Epoc), da gani yana taimakawa wajen ?ona adadin adadin kuzari bayan tsananin aiki.

Nau'in Anaerobic

Babban dalilin motsa jiki na Anaerobic shine ?ara tsoka. Bayan wani lokaci mai ci gaba da horo, ?arfin tsoka da taro zai inganta ta hanyar shimfi?a, ?an?ancewa, da lalacewa yayin horo.
Misalan ayyukan Anaerobic sun hada da:

?Horarfin Horarancin Harkokin Tsaro (Hiit)
?M
?Calsistensics, kamar tsalle-tsalle da squats
?Plyometrics

Lokacin da kuke motsa jiki motsa jiki, kuna tura jikinku don aiki a matakin ?o?arinku na ?arshe. Duk wani aiki a wannan matakin da baya ?aukar oxygen zuwa tsokoki ana la'akari da Ananobic.
Don fara motsa jiki na Anaerobic, kamar sinteli, mai ?umi na 5 da minti, ko dai yana tafiya, shimfi?a, ko yin yawo. Fara daga wurin manyan tsokaungiyoyin tsoka sun fara farko, kamar makamai da kafafu.
Yi 1 zuwa 3 na 8 zuwa 15 maimaitawa. Weals da kuka zaba ya kamata ya zama mai nauyi wanda da maimaitawa na ?arshe, tsokoki ?inku suna shirye don tsayawa. Zabi takwas zuwa goma na daban-daban darasi. Bayan haka, kwantar da shi ta hanyar shimfi?a.
Kiwon lafiya na motsa jiki
Mafi mahimmancin fa'idar Aerobic shine sakamako a kan lafiyar zuciya. Aerobic motsa jiki na iya yin zuciyarka da huhu karfi kuma an nuna shi don hana cutar cututtukan zuwa wani gwargwado.
A lokaci guda, motsa jiki na iska zai iya rage damar ha?aka wasu cututtuka, gami da:

?Ciwon kanser
?Ciwon diabet
?Osteoporosis
?Kiba
?Hawan jini
?Bugun jini
?Synabolol Syndrome

Aerobic motsa jiki na iya taimaka maka sarrafa nauyin ka, yana taimaka maka ko rasa nauyi ban da lafiya. Hakanan yana iya inganta yanayin ku, kuma idan kuna motsa jiki, jikinka yana fitar da masu ?arewa, wanda zai iya taimaka maka kwanciyar hankali kuma yana iya taimaka maka kwanciyar hankali.

Kiwon lafiya na motsa jiki na Anerobic

Kodayake mafi girman fa'idar maganin Ananobic yana ha?aka ?wayar tsoka, shi ma yana ?one kalami kuma yana inganta yanayin zuciya.
Horar da horo na yau da kullun, kamar su ?aga masu nauyi, na iya taimaka muku ha?aka taro na ?ashi da yawa, yana taimaka muku don ?arfafa ?asusuwa yayin da kuke. Har ila yau, horarwar juriya na iya inganta ikon sukari na jini, taimaka wa jikinka amfani da insulin da sukari na jini sosai. Tabbas, motsa jiki na Anerobic yana iya sa ku ji da?i.