Aerobic motsa jiki - da key ga m adam numfashi tsarin

Duk macen da akalla sau daya a cikin rayuwarsa sanya yunkurin yi aerobics. Sau da yawa sosai da wannan ke faruwa a karkashin daidai faifai watsa shirye-shirye a gida.

Duk da haka, za mu yi kokarin fahimtar da Kalmar "aerobic motsa jiki" Abin da ake nufi da kuma yadda aka yi amfani da. Don fara, za mu iya ganin cewa tushen kalma aerobics ne "Sahihi", wanda aka fassara daga Girkanci nufin "iska".

Saboda haka, aerobic motsa jiki - motsa jiki shirin a karkashin abin da numfashi bada hade tare da ƙungiyoyi na musculoskeletal tsarin. Ainihin mulki a su aiwatar daidai ne numfashi da kuma daidaituwa na mota da na numfashi ƙungiyoyi.

Aerobic motsa jiki a gida da damar kara samun iska da kuma na numfashi ci gaba da mutum dokoki lokacin tuži. Kimiyya ya tabbatar da cewa na huhu samun iska a sauran a cikin mutane shi ne kawai har zuwa 6 lita na oxygen da minti daya, da kuma a cikin wasanni da shi ya karu sau da yawa, kuma ta tsanani ya dogara da ƙungiyoyi.

Saboda inganta huhu samun iska a cikin inganta oxygen samar da kwayoyin da haka rayayye gwada redox dauki.

Saboda haka, duk wani aerobic motsa jiki, da nufin karfafa numfashi kari, kunnawa da huhu aiki kuma daban-daban tsoka kungiyoyi ne amfani don kula da jiki a sautin. Irin wannan irin horo sun hada da: na tafiya, yanã tafiya da gaggãwa, kwale, yana tsalle, iyo, hawan keke (a cikin dumi kakar) da kuma gudun kan (a cikin hunturu). Kuma, ba shakka, ba a ma maganar da dancing.

An dama za su har yanzu amfani da aerobic motsa jiki a farkon su horo a karkashin kulawa wani gogaggen kocin, da kuma a nan gaba, ganin Hanyar hade da numfashi da kuma motsi, zai iya ci gaba da karatu riga a cikin gida.

Main tausasãwa ga tsara da daidai numfashi :

- a lokacin da yin atisayen crouching - inhaling yi a lokacin squats, kuma exhale - yayin da straightening.

- a dauke da fitar dawo da dilution na hannuwa ya yi numfashi, da kuma lokacin da ragewan - exhale.

- Lokacin da dagawa kafafu - sha taba lokacin da ragewan - exhale.

Don kula da daidai aiwatar da hadaddun bada shawarar tafiyar da gaban madubi.

Aerobic motsa jiki za su iya hada motsa jiki, da aiwatar da wanda ya samar da wani iri-iri na jiki matsayi: a tsaye da zaune, kwance. Don cimma da ake so sakamako, kana bukatar ka fara horo tare da maimaitawa har zuwa sau 5, da kuma a lokacin da wata ƙara da yawan maimaitawar zuwa 10.

Too maida shi ne ba nan da nan wajibi, kamar yadda wuce kima iska iya rage taro na carbon dioxide, wadda take kaiwa zuwa wani karu a jiki sautin. Akwai iya zama rashin jin daɗi kamar dizziness da kuma rauni.

Yana da wannan dalili da cewa aerobics da kuma hadawa numfashi darussan da aiki bada, waxanda suke da tonic a cikin yanayi da kuma ne batun wani lebur, m da m numfashi. Har ila yau kara da tempo a horo muhimmanci ƙara load a kan zuciya da jijiyoyin jini tsarin da za a iya contraindicated ga mutanen da tare da dacewa yanayi.

Mata suka kai a kai ka yi aerobic motsa jiki, ana gani cewa akwai konewa wuce haddi mai. Amma la'akari da wannan darasi a matsayin wani tasiri ga kayan aiki da nauyi asara ne ba zai yiwu ba, kamar yadda yin kawar da maras so nauyi ta hanyar aerobic motsa jiki - dogon tsari. Saboda haka, ya kamata a tuna da cewa yin amfani da jiki aiki - musamman a rike yãgaggun leɓɓa jiki siffar, kazalika da rigakafin cututtuka na zuciya da jijiyoyin jini da kuma na numfashi tsarin na mutane. Musamman da bukatar magance mutanen da suka kai a sedentary salon.