Into ekufuneka uyazi malunga nokuzivocavoca umzimba kweAnaerobic

Umxholo

• Ushwankathelo
• Iindidi zokuzilolonga kwe-anaerobic
• Umahluko phakathi kokuzivocavoca nge-aerobic kunye ne-anaerobic
• Inzululwazi emva kwe-anaerobics
• Izibonelelo
• Yandisa ukomelela kwethambo kunye nokuxinana
• Ukukhuthaza ukugcinwa kwesisindo
• Yandisa amandla
• Ikhulisa imetabolism
• Yandisa umda we-lactic
• Ulwa uxinzelelo
• Ukunciphisa umngcipheko wesifo
• Ikhusela amalungu
• Ukunyusa amandla
• Yise kude

Ushwankathelo

Ukuzivocavoca umzimba ngeAnaerobic -ukuqina okuphezulu, amandla aphezulu omthambo-yahlukile kwimithambo ye-aerobic.

Nangona ikota isenokungabi yileyo uqheleneyo nayo, umthambo we-anaerobic yinto eqhelekileyo kwaye esebenzayo. Ngapha koko, mhlawumbi uzibeke kuqeqesho lwe-anaerobic ngaxa lithile ebomini bakho!

Nantsi yonke into ekufuneka uyazi malunga nokutshisa ikhalori, uhlobo lokuzilolonga lomthambo.

Iindidi zokuzilolonga kwe-anaerobic

Ukuzivocavoca umzimba kweAnaerobic nguwo nawuphi na umsebenzi owaphula iswekile yamandla ngaphandle kokusebenzisa ioksijini. Ngokubanzi, le misebenzi yobude obufutshane ngobunzulu obuphezulu. Umbono kukuba amandla amaninzi akhutshwa ngexesha elincinci, kwaye ibango lakho leoksijini lingaphaya kokubonelelwa kweoksijini.

Ukuzivocavoca kunye nokuhamba kufuna ukuqhuma okufutshane kwamandla amakhulu yimizekelo yokuzivocavoca kwe-anaerobic.

Oku kubandakanya:

• ukwenyusa iintsimbi
• ukutsiba okanye ukutsiba ngentambo
• ukukhuphela
• Uqeqesho lwexesha eliphakamileyo (HIIT)
• ukuqhuba ibhayisekile

Umahluko phakathi kokuzivocavoca nge-aerobic kunye ne-anaerobic

Ukuzivocavoca i-Aerobic kuvelisa amandla kusetyenziswa ukubonelelwa okuqhubekayo kweoksijini ukugcina inqanaba lomsebenzi ngoku ngaphandle kokufuna amandla ongezelelweyo komnye umthombo. Kodwa umthambo we-anaerobic unyanzela umzimba wakho ukuba ufune amandla ngakumbi kunenkqubo yokuvelisa i-aerobic.

Ukuvelisa amandla amaninzi, umzimba wakho usebenzisa inkqubo ye-anaerobic, exhomekeke kwimithombo yamandla egcinwe kwimisipha yakho.

Ukuzivocavoca okuhamba kancinci njengokubaleka okanye ukuhamba ngebhayisikile yimizekelo yokuzivocavoca umzimba. Ukusebenza okukhawulezileyo njengokuprinta, uqeqesho lwexesha eliphakamileyo (i-HIIT), intambo yokutsiba, kunye noqeqesho lwexesha lokuphumla kuthatha indlela ebukhali yokusebenzisa umthambo we-anaerobic.

Enye indlela elula yokukhumbula umahluko phakathi kwezi zimbini ligama elithi "aerobic" lithetha "ngeoksijini," ngelixa "anaerobic" lithetha "ngaphandle kweoksijini."

Inzululwazi emva kwe-anaerobics

Ioksijini iyafuneka ukuze umzimba ukwazi ukusebenzisa amafutha ukwenza ipetroli. Kuba umthambo we-aerobic usebenzisa ioksijini ukuvelisa amandla, unokusebenzisa amanqatha kunye neglucose ukubasa. Ukuzivocavoca kwe-Anaerobic, ngakolunye uhlangothi, kunokusebenzisa kuphela i-glucose yombane.

Iswekile ifumaneka kwimisipha yokuhamba ngokukhawuleza nangokufutshane kwentshukumo, kwaye inokusetyenziswa xa inkqubo ye-aerobic ikhutshelwe ngaphandle ixesha elincinci.

Xa uqala ukuzilolonga ngamandla, kukho ukunqongophala kweoksijini okwethutyana kusiwe kwimisipha yakho esebenzayo. Oko kuthetha ukuba umthambo we-anaerobic kufuneka unikwe amandla kusetyenziswa iswekile ngenkqubo ebizwa ngokuba yi-glycolysis.

I-Glycolysis ivela kwiiseli zemisipha ngexesha loqeqesho oluphezulu ngaphandle kweoksijini, ukuvelisa amandla ngokukhawuleza. Le nkqubo ikwavelisa i-lactic acid, yiyo loo nto izihlunu zakho zidinwe kakhulu emva kokugqabhuka kwamandla.

Ngokuzibandakanya kwimithambo ye-anaerobic rhoqo, umzimba wakho uya kuba nakho ukunyamezela kunye nokuphelisa i-lactic acid ngokufanelekileyo. Oko kuthetha ukuba uyakudinwa ngokukhawuleza.

Izibonelelo

Ukuba umthambo we-anaerobic uvakala njengomsebenzi omninzi, kungenxa yokuba kunjalo. Kodwa izibonelelo eziza nolawulo olunamandla lokomelela zanele ukwenza ukuba ufune amandla kuqeqesho lwakho olulandelayo.

Yandisa ukomelela kwethambo kunye nokuxinana

Umsebenzi we-Anaerobic-njengoqeqesho lokumelana-unokunyusa ukomelela kunye noxinano lwamathambo akho. Oku kunokunciphisa umngcipheko we-osteoporosis.

Ukukhuthaza ukugcinwa kwesisindo

Ukongeza ekuncedeni umzimba wakho ukuphatha i-lactic acid ngokufanelekileyo, umthambo we-anaerobic unokukunceda ugcine ubunzima obunempilo.

Ukuvavanya iimpembelelo zoqeqesho lwamandla aphakamileyo kufumanise ukuba ngelixa isiphumo sokwenza umthambo rhoqo kumanqatha omzimba sincinci, uqeqesho lwe-HIIT lunokubangela ukuncitshiswa okutyebileyo kumanqatha omzimba esiswini.

Yandisa amandla

Inokonyusa amandla akho. Uphononongo olwenziwe ngo-2008 kwicandelo 1A labadlali bebhola ekhatywayo lufumanise ukuba abadlali abenze isantya somoya esingama-20 ukuya kwimizuzwana engama-30 ngeentsuku ezintathu ngeveki babone ukunyuka kwamandla abo nge-avareji yeepesenti ezili-15 kulo lonke ixesha lonyaka.

Ikhulisa imetabolism

Ukuzivocavoca umzimba kweAnaerobic kunceda ukonyusa imetabolism njengoko isakha kwaye igcina izihlunu eziqinileyo. Okukhona isihlunu esiqinileyo sithe kratya, kokukhona uya kuzitshisa iikhalori ezininzi ngexesha lokubila kwakho. Ukuzivocavoca ngamandla kucingelwa ukuba kukonyusa ikhalori yakho emva kokusebenza.

Yandisa umda we-lactic

Ngokuhlala uqeqesha ngaphezulu komqobo wakho we-anaerobic, umzimba unokunyusa amandla okuphatha i-lactic acid, eyonyusa eyakho, okanye inqanaba lokudinwa. Oko kuthetha ukuba uya kuba nakho ukusebenza nzima, ixesha elide.

Ulwa uxinzelelo

Ufuna i-pick-me-up? Izifundo zibonisa ukuba kwaye nokulwa nokudakumba.

Ukunciphisa umngcipheko wesifo

Ukufumana amandla kunye nokuxinana kwethambo okufumaneke ngoqeqesho oluphezulu lwe-anaerobic, njengesiqu somzimba kunye ne-pushups, kunokunciphisa umngcipheko wesifo seswekile kunye nesifo sentliziyo.

Ikhusela amalungu

Ngokwakha amandla omzimba wakho kunye nobunzima bemisipha, amalungu akho aya kukhuselwa ngcono, oko kuthetha ukuba uya kuba nokhuselo olukhulu ekulimaleni.

Ukunyusa amandla

Ukuzivocavoca okuqhubekayo kwe-anaerobic kwandisa amandla omzimba wakho wokugcina i-glycogen (into eyenziwa ngumzimba wakho njengamandla), kukunika amandla amaninzi kwixesha lakho elilandelayo lomsebenzi onzima. Oku kunokuphucula ubuchule bakho kwezemidlalo.

Yise kude

Ukuzivocavoca kweAnaerobic kutyhala umzimba wakho kunye nemiphunga ukuba ixhomekeke kwimithombo yamandla egcinwe kwimisipha yakho. Intsingiselo yeli gama iguqulela "ngaphandle kweoksijini."

Abantu banokuluthintela uqeqesho lwe-anaerobic kuba kunzima. Ukanti ngokwenza imithambo elula ye-anaerobic, njengokuqeqesha ixesha eliphakamileyo, ukogqitha, kunye noqeqesho olunzima, unokufumana izibonelelo zalo msebenzi unamandla.