Umxholo
- Umahluko phakathi kweendlela zombini
- Imizekelo yokuzivocavoca i-aerobic
- Imizekelo yokuzivocavoca nge-anaerobic
Zimbini iindlela zokufumana amandla emzimbeni womntu: ukuphefumlai-aerobic kunye ne-anaerobic, iinkqubo ezahlulwe bubukho kunye nokusetyenziswa kweoksijini, kwimeko yokuqala, nokungabikho kwayo, kwindawo yesibini.
Ne Ukuzivocavoca umzimbaSinyanzela umzimba ukuba usebenzise amandla kwisekethe ye-carbohydrate kunye ne-fat oxidation, oko kukuthi, ngokusetyenziswa kweoksijini ukuqala okanye ukugcina ngokulula ixesha.
Endaweni yoko, Ukuzivocavoca nge-anaerobic Abayifuni ioksijini, kuba basebenzisa ezinye iindlela zokufumana amandla, njengokuvundisa i-lactic acid okanye ukusebenzisa i-ATP (adenosine triphosphateizihlunu.
Ezi ngqwalaselo zibalulekile xa usenza ezemidlalo okanye usenza umthambo, ukuze ungafuni okungaphezulu emzimbeni kunokuba kufanelekile kwisigaba ngasinye sokufumana amandla kwaye ukwazi ukuhambisa umzamo ngeyona ndlela ifanelekileyo.
Umahluko phakathi kweendlela zombini
Umahluko omkhulu phakathi kweendlela zombini zokuzilolonga, njengoko besesitshilo, ubukho okanye ukungabikho kweoksijini njengendlela yokufumana amandla kwangoko.
- Inkqubo ye- imisebenzi ye-aerobicKe ngoko, zinxibelelene ngqo neenkqubo zokuphefumla kunye neentliziyo, ukuze zihlale ixesha elide. Kungenxa yokuba inqanaba lemfuno libekwe kumandla omzimba wethu wokubandakanya ioksijini evela emoyeni kwaye uyijikeleze emzimbeni ngegazi. Ukuphakama komthamo weoksijini, kokukhona umzamo ozinzileyo uya kuba.
- Inkqubo ye- Ukuzivocavoca nge-anaerobicKwelinye icala, amandla agqabhukayo avela kwiimisipha ngokwazo kunye nokugcinwa kwamandla, zihlala zifutshane kwaye zinamandla amakhulu. Ngapha koko, ukuba ihlala ixesha elide, kukho umngcipheko wokuqokelela i-lactic acid kwimisipha, imveliso ephuma kusetyenziso olungxamisekileyo lweglucose. Kwaye oko kwakha kukhokelela ekutyhafeni kunye nokudinwa kwemisipha ixesha elide.
Ke: imithambo ye-aerobic inde kwaye ukukhanya ukuya kubungakanani obuphakathi, ngelixa umthambo we-anaerobic unamandla kwaye umfutshane.
Imizekelo yokuzivocavoca i-aerobic
Uhamba 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.
Ukuqhuba. Inguqulelo ekhawulezayo yokuhamba ngumthambo onefuthe elilinganiselweyo emilenzeni nasemadolweni, kodwa exhasa ukuphefumla kunye nesingqisho senhliziyo ebusweni bemfuno yamandla ephezulu neqhubekayo. Ihlala idityaniswa namaxesha okuphumla (ukuhamba) kunye namaxesha amafutshane okubaleka (anaerobic).
Imidaniso Uhlobo lokuzilolonga, olusekwe kwiqela olusebenzisa iindlela ezininzi zemithambo ukwenza unyamezelo, ukulungelelanisa, kunye namandla okuphefumla, njengoko inokwandiswa kwimixholo eyahlukeneyo yomculo ebonelela ngokuhambelana nesingqi. Luhlobo oluluncedo ekuhlaleni lomthambo, nalo.
Intenetya. Okubizwa ngokuba "ngumdlalo omhlophe" ngumzekelo weendlela zokwenza i-aerobic, njengoko ifuna ukushukuma rhoqo enkundleni, ukwazisa kwicala lebhola, ekonyusa isantya sayo njengoko ibethiwe kwaye ibuyiswa 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 lomsebenzi onamandla weoksijini, apho intshukumo iqhubeka khona kwiinkqubo ezininzi ezilandelelanayo kwaye ixhomekeke phantse kuphela kunyamezelo lomzimba wentliziyo.
Ukuhamba ngebhayisikile. Ukusetyenziswa kwebhayisikile kunyanzelisa kakhulu kumalungu asezantsi, kufuna amandla amakhulu okuphefumla komzimba ukuya kuthi ga apho umzamo uqhubeka, kakhulu njengee-marathoni, ngexesha leesekethe zonke ekufuneka zigutyungelwe ngesantya esiphakathi. Amagqibela kankqoyi, apho owona mthwalo mkhulu wokushicilela ufikelela kwisantya esiphezulu kwaye ufike kuqala, endaweni yoko, ziianaerobic kuphela.
Ukubheqa. Njengakwimeko yokuhamba ngebhayisikile, kodwa ngamanqwanqwa aphezulu kunye nesiqu, kukuzilolonga okuzinzileyo ekuhambeni kwexesha okufuna ukulawula ukudinwa kunye nokutya okuthe rhoqo kunye nokutya rhoqo kweoksijini, ukugcina isikhephe sihamba kunye namandla achukumisiweyo amaphini okubheqa.
Intambo iyaxhuma. 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, ngenxa yoko ufuna ukuphefumla kunye namandla eentliziyo.
Imizekelo yokuzivocavoca nge-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 yimidyarho emifutshane kodwa ngomzamo omkhulu, njengeplati ye-100m, apho amandla kunye nesantya seziphelo ezisezantsi kunye nomzimba ziphuhlisiwe, ngaphezulu konyamezelo lomzimba ngokubanzi.
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 endaweni yoko kugcinwe imeko yemisipha yexesha elifutshane ukuvelisa umzamo oqhubekayo, ukukhuthaza ukunyamezelana kwemisipha xa kungekho oksijini.
Imivalo kunye nokufana. Sebenzisa umzimba ngokwawo njengobunzima, le mithambo ifuna izihlunu zeengalo ukuqokelela amandla aneleyo okusiphakamisa inani eliphindaphindayo neligqibeleleyo lamaxesha, ngaloo ndlela kukhuthaza amandla abo kunye ne-hypertrophy, 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 Eyesithathu kuthotho lweklasikhi, kunye nokutyhala kunye neesisu, oonoqweqwe behlisa ubunzima besisu esithe nkqo kunye neengalo ezandisiweyo (okanye kwi-nape) emathangeni, ebavumela ukuba benze umgudu wokuvuka kwaye phantsi kwakhona., ixesha apho bengayi kufumana ioksijini kwimiphefumlo yabo.
Ukuhamba ngokukhululekileyo okanye ukuntywila simahla. Umdlalo owaziwayo oxhomileyo ophelisa ukuphefumla ngexesha lokuntywila emanzini, apho amandla emiphunga kufuneka abambe umoya, kodwa kunye nomzamo we-anaerobic, kuba ungaphantsi kwamanzi izihlunu kufuneka zisebenze ngaphandle kwegalelo leoksijini.
