Imizekelo ye-Aerobic kunye neAnaerobic Activities - I-Encyclopedia

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Umahluko phakathi kwemisebenzi ye-aerobic kunye ne-anaerobic
Imizekelo yemisebenzi ye-anaerobic
Imizekelo yemisebenzi ye-aerobic

Ukuphefumla i-aerobic kunye ne-anaerobic Ziinkqubo zokufumana amandla ngumzimba owahlukileyo kubukho kunye nokusetyenziswa kweoksijini.

Umsebenzi we-aerobicxa amandla afunekayo ukuyiphumeza yinxalenye yesekethe ye-oxidation iikhabhohayidrethi kwaye amafuthaOko kukuthi, kufuna amagalelo eoksijini ukuyiphumeza okanye ukuyigcina ngokuhamba kwexesha.
Umsebenzi anaerobic xa ingadingi oksijini kodwa endaweni yoko ezinye iinkqubo zokufumana amandla, ezinje ngokuvundisa i-lactic acid okanye ukusetyenziswa kwe-ATP (adenosine triphosphateizihlunu.

Oku kuthathelwa ingqalelo kubalulekile xa usenza imidlalo okanye usenza umthambo, ukuze ungafuni mzamo mkhulu emzimbeni kunokuba kufanelekile kwisigaba ngasinye sokufumana amandla.

Umahluko phakathi kwemisebenzi ye-aerobic kunye ne-anaerobic

Umahluko omkhulu phakathi kwezi nkqubo zombini, njengoko besesitshilo, ubukho okanye ukungabikho kweoksijini njengesixhobo sokufumana amandla ngokukhawuleza. Imisebenzi ye-Aerobic, ke, inxulunyaniswa nenkqubo yokuphefumula kwaye inokuhlala ixesha elide., kuba inqanaba lebango lifakwa kumthamo womzimba wethu wokufaka ioksijini evela emoyeni kwaye uyijikeleze emzimbeni.

Ngokungafaniyo nemisebenzi ye-anaerobic, eneziqhushumbisi zamandla ezivela kwiimisipha kunye nokugcinwa kwamandla, ke zihlala ziba mfutshane kwaye zisebenza ngamandla. Ukuba ihlala ixesha elide, kukho umngcipheko wokuqokelela i-lactic acid, imveliso ephuma kolu tyando lwe-glucose ehlala ikhokelela ekutyhafeni nasekudinwe yimisipha.

Emva koko: Ukuzivocavoca i-aerobic kuhlala ixesha elide kwaye kukhanya kubungakanani obuphakathi, ngelixa umthambo we-anaerobic unamandla kwaye umfutshane. Nangona kunjalo, umthambo ochanekileyo uthatha ukusetyenziswa okwaneleyo kwezi ndlela zombini zokufumana amandla.

Imizekelo yemisebenzi ye-anaerobic

Ukwenyusa iintsimbi. Ngexesha lokunyusa iintsimbi, izihlunu zisebenza ngokusemandleni, zizalisekisa umsebenzi otyunjiweyo ixesha elincinci, kuba umphefumlo awusetyenziselwa ukuvuselela amandla. Oku kwandisa ukomelela kwemisipha kunye nokunyamezela, ukuvelisa i-hypertrophy..
IABS. Lo msebenzi uqhelekileyo u-anaerobic okoko uthotho lwe-push-up lunomsebenzi wokunyusa amandla emisipha kunye nokumelana neemeko zokudinwa, ngokuya kuthotho lokuphindaphindwa kwamandla.
Uhlanga olufutshane nolunamandla (imitsi). Le mibaleko imfutshane kodwa ngomzamo omkhulu, njenge-100m yeembaleki, apho Amandla kunye nesantya seziphelo ezisezantsi kunye nomzimba ziyaphuhliswa, ngaphezulu konyamezelo ngokubanzi komzimba.
Ibhola yamayeza iphosa. Ukuzilolonga ngamandla okubandakanya iseti enkulu yezihlunu ezilungiselelwe ukufumana amandla emva kwentloko kunye nokuphosa ibhola egxalabeni kangangoko kunokwenzeka. Le ntshukumo iyakhawuleza kwaye inamandla, ngenxa yoko ayifuni ngokwenene ukuphefumla.
Ukutsiba kwebhokisi (ibhokisi iyaxhuma). Lo msebenzi wenziwa ngokutsiba ngemilenze yomibini kwibhokisi yokuphakama okwahlukileyo, ukunyanzelisa imilenze ukuba iqokelele amandla kunye namandla emisipha. Kuqheleke kakhulu kwiindlela ezinqamlezileyo.
Ukuzivocavoca kwe-Isometric. Luhlobo lokuzilolonga kakhulu olungabandakanyi intshukumo, kodwa gcina imeko yemisipha yexesha elifutshane ukuvelisa umzamo oqhubekayo, Ukukhuthaza ukunyamezela kwemisipha xa kungekho ioksijini.
Imivalo kunye nokufana. Usebenzisa umzimba ngokwawo njengobunzima, le mithambo ifuna izihlunu zeengalo ukuqokelela amandla aneleyo okusiphakamisa amaxesha aphindaphindiweyo, ukukhuthaza amandla ayo kunye nehypertrophy, ngaphandle kokubhenela ekuphefumleni ngexesha lomzamo.
Ukunyusa (ukunyusa). Kuyafana neentsimbi, kodwa ujonge ezantsi, lo msebenzi weklasikhi usebenzisa amandla omxhuzulane njengokuxhathisa ukoyisa, ukuphakamisa ubunzima bakho kwiiseshini ezimfutshane nezikhawulezayo zomzamo ezonyukayo njengoko izihlunu zifumana amandla.
Izikwere Okwesithathu kuthotho lweklasikhi ecaleni kwe-push-ups kunye neesisu, oonoqweqwe behlisa ubunzima besisu esithe nkqo kunye neengalo ezandisiweyo (okanye ngaphezulu kwentamo) emathangeni, ebavumela ukuba benze inzame zokuphakama nokuhla kwakhona, ngelixesha abazukufumana ioksijini kwimiphefumlo yabo.
Ukuhamba ngokukhululekileyo okanye ukuntywila simahla. Umdlalo owaziwayo owoyikisayo wokuphefumla ngexesha lokuntywila emanzini, apho amandla emiphunga kufuneka abambe umphefumlo, kodwa kunye nomzamo we-anaerobic, kuba uphantsi kwamanzi izihlunu kufuneka zisebenze ngaphandle kwegalelo leoksijini.

Imizekelo yemisebenzi ye-aerobic

Ukuhamba. Olona hlobo lulula lokuzilolonga olukhoyo, olunentsebenzo enkulu ye-aerobic kwaye lwenziwa ngeeseshoni ezinde apho inkqubo yokuphefumla kunye nentliziyo isebenza ngokungapheliyo, ukutshisa amafutha kunye neecarbohydrate. Kukulungele ukugcina imiphunga kunye nokwandisa ukuxhathisa kwentliziyo.
Trot. Inguqulelo ekhawulezayo yokuhamba yimpembelelo yokumodareyitha kwimilenze nasemadolweni, kodwa oko ixhasa ukuphefumla kunye nesingqisho sentliziyo kwimbonakalo yamandla aphezulu kunye nokuzinzileyo kwamandla. Ihlala idityaniswa namaxesha okuphumla (ukuhamba) kunye namaxesha amafutshane okubaleka (anaerobic).
Umdaniso. Uhlobo lokuzilolonga, lokuzilolonga usebenzisa iindlela ezininzi zemisipha ukuya ukunyamezela, ukulungelelanisa kunye namandla okuphefumla njengoko kunokusasazeka kwimixholo eyahlukeneyo yomculo ebonelela ngokuhambelana nesingqi. Luhlobo oluluncedo ekuhlaleni lomthambo, nalo.
Intenetya. Into ebizwa ngokuba "ngumdlalo omhlophe" ngumzekelo weendlela ze-aerobic, ukusukela kufuna ukushukuma rhoqo enkundleni, ulumke kwicala lebhola leyo, ukongeza, inyusa isantya sayo njengoko ibethiwe kwaye ibuyiselwe ngaphezulu komnatha.
Ukuqubha. Olunye lolona vavanyo lufuna kakhulu i-aerobic, njengoko ludinga ukuphefumla okukhulu komoya ukugcina umzimba usebenza emanzini. Ikhuthaza amandla emiphunga, ukuxhathisa kwentliziyo kwaye ngamanye amaxesha amandla e-anaerobic eziphelo.
Ukutsiba kweAerobic. Indlela eqhelekileyo yokuzivocavoca i-aerobics Ngowona mzekelo ubalaseleyo wolu hlobo lwemisebenzi kunye nokusetyenziswa okuphezulu kweoksijini, apho intshukumo igcinwa khona kwiindlela ezininzi ezilandelelanayo kwaye ixhomekeke phantse ngokukodwa kukunganyangeki kwentliziyo yomzimba.
Ukuhamba ngebhayisikile. Ukusetyenziswa kwebhayisikile kunzima kakhulu kumalungu asezantsi, Ukufuna amandla amakhulu okuphefumla komzimba ukuya kuthi ga apho iinzame zigcinwa, kakhulu kwisitayile semarathons, ngexesha leesekethe zonke ekufuneka zigutyungelwe ngesantya esiphakathi. Amagqibela kankqoyi, apho owona mthwalo mkhulu wokushicilela ufikelela kwisantya esiphezulu kwaye ufike kuqala, endaweni yoko, ziianaerobic kuphela.
Uluhlu. Njengakwimeko yokuhamba ngebhayisikile, kodwa ngeendawo ezingaphezulu kunye nesiqu, malunga umthambo ozinzileyo ekuhambeni kwexesha ofuna ulawulo lokudinwa kunye nokutya okufanelekileyo kunye nokuhlala uoksijini, ukuze sikwazi ukugcina isikhephe sihamba kunye namandla aprintwe kwimigodlo.
Intambo yokutsiba. Lo msebenzi uqhelekile kwiingcali ezininzi zezemidlalo, nokuba yeyiphi na indlela yokuziphatha, njengoko ifuna ukutsiba okuqhubekayo ukuthintela intambo, ukubanakho ukuhamba ngokukhawuleza okanye kancinci kancinci ngokuxhomekeke kumandla onyamezelo lomntu.
Ibhola ekhatywayo. Ithathelwa ingqalelo yomdlalo we-aerobic kunye ne-anaerobic, njengoko idibanisa imfutshane, ibaleka ngamandla kunye nokuhamba rhoqo ukuya naphambili kwinkundla enkulu, kulindelwe isenzo sebhola. Ngaphandle kwegoli, akukho namnye kubadlali bebhola ekhatywayo ohleli emile, ke oko kufuna ukuphefumla kunye namandla eentliziyo.