Zomwe Muyenera Kudziwa Zokhudza Kuchita Masewera Olimbitsa Anaerobic

Zamkati

• Chidule
• Mitundu ya machitidwe a anaerobic
• Kusiyanitsa pakati pa zolimbitsa thupi za aerobic ndi anaerobic
• Sayansi kumbuyo kwa anaerobics
• Ubwino wake
• Kuchulukitsa mphamvu ya mafupa ndi kuchuluka kwake
• Imalimbikitsa kukonza zolemera
• Kuchulukitsa mphamvu
• Imathandizira kagayidwe kake
• Kuchulukitsa kwa lactic
• Amalimbana ndi kukhumudwa
• Amachepetsa chiopsezo cha matenda
• Kuteteza mafupa
• Kuchulukitsa mphamvu
• Tengera kwina

Chidule

Kuchita masewera olimbitsa thupi a Anaerobic - mphamvu yayikulu, mphamvu yayikulu yochita masewera olimbitsa thupi - ndiyosiyana ndi masewera olimbitsa thupi.

Ngakhale kuti mawuwa sangakhale omwe mumawadziwa, masewera olimbitsa thupi a anaerobic ndichizolowezi chofala kwambiri komanso chothandiza. M'malo mwake, mwina mwadziyika nokha pa kulimbitsa thupi kwa anaerobic nthawi ina m'moyo wanu!

Nazi zonse zomwe muyenera kudziwa zokhudzana ndi kutentha kwa kalori, zolimbitsa thupi zolimbitsa thupi.

Mitundu ya machitidwe a anaerobic

Kuchita masewera olimbitsa thupi a Anaerobic ndichinthu chilichonse chomwe chimaphwanya shuga wamagetsi popanda kugwiritsa ntchito mpweya. Nthawi zambiri, zochitikazi ndizochepera kwambiri mwamphamvu kwambiri. Lingaliro ndilakuti mphamvu zambiri zimatulutsidwa munthawi yochepa, ndipo kufunika kwanu kwa oxygen kumaposa kupezeka kwa mpweya.

Zochita ndi mayendedwe omwe amafunikira kuphulika kwakanthawi kwamphamvu kwambiri ndi zitsanzo za machitidwe a anaerobic.

Izi zikuphatikiza:

• kunyamula
• kudumpha kapena kulumpha chingwe
• kuthamanga
• maphunziro apamwamba kwambiri (HIIT)
• kupalasa njinga

Kusiyanitsa pakati pa zolimbitsa thupi za aerobic ndi anaerobic

Kuchita masewera olimbitsa thupi kumatulutsa mphamvu pogwiritsa ntchito mpweya wopitilira muyeso kuti zithandizire pakadali pano popanda kugwiritsa ntchito mphamvu zowonjezera kuchokera kwina. Koma masewera olimbitsa thupi a anaerobic amalimbikitsa thupi lanu kufuna mphamvu zambiri kuposa momwe makina anu opangira ma aerobic angapangire.

Kuti mupange mphamvu zambiri, thupi lanu limagwiritsa ntchito anaerobic system, yomwe imadalira mphamvu zamagetsi zomwe zimasungidwa m'minyewa yanu.

Masewera olimbitsa thupi pang'onopang'ono monga kuthamanga kapena kupalasa njinga ndi zitsanzo za masewera olimbitsa thupi. Kuchita masewera olimbitsa thupi mwachangu ngati kuthamanga, kuphunzira nthawi yayitali kwambiri (HIIT), kulumpha chingwe, ndi maphunziro apakatikati kumayandikira kwambiri masewera olimbitsa thupi a anaerobic.

Njira yosavuta yokumbukira kusiyana pakati pa ziwirizi ndi mawu oti "aerobic" amatanthauza "ndi mpweya," pomwe "anaerobic" amatanthauza "wopanda oxygen."

Sayansi kumbuyo kwa anaerobics

Mpweya umafunika kuti thupi lizitha kugwiritsa ntchito mafuta ngati mafuta. Popeza kuti masewera olimbitsa thupi amagwiritsa ntchito mpweya kuti apange mphamvu, amatha kugwiritsa ntchito mafuta ndi shuga ngati mafuta. Kuchita masewera olimbitsa thupi a Anaerobic, kumbali ina, kumangogwiritsa ntchito shuga ngati mafuta.

Glucose imapezeka m'misempha kuti ifulumire kuyenda mwachangu komanso mwachidule, ndipo itha kugwiritsidwa ntchito ngati dongosolo la aerobic litulutsidwa kwakanthawi kochepa.

Mukayamba kuchita masewera olimbitsa thupi mwamphamvu, mpweya umasowa kwakanthawi kochepa mothandizidwa ndi minofu yanu. Izi zikutanthauza kuti masewera olimbitsa thupi a anaerobic ayenera kupatsidwa mphamvu pogwiritsa ntchito glucose kudzera munjira yotchedwa glycolysis.

Glycolysis imapezeka m'maselo amisala panthawi yophunzitsidwa mwamphamvu popanda mpweya, ndikupanga mphamvu mwachangu. Izi zimapanganso lactic acid, ndiye chifukwa chake minofu yanu imatha kutopa mphamvu zikayamba.

Pochita masewera olimbitsa thupi a anaerobic pafupipafupi, thupi lanu limatha kulekerera ndikuchotsa lactic acid moyenera. Izi zikutanthauza kuti mudzatopa msanga.

Ubwino wake

Ngati zolimbitsa thupi za anaerobic zikumveka ngati ntchito yambiri, ndichifukwa chake. Koma maubwino omwe amabwera chifukwa cha kulimbitsa thupi kwambiri ndiokwanira kukupangitsani kufuna kulimbitsa thupi mukamachita masewera olimbitsa thupi.

Kuchulukitsa mphamvu ya mafupa ndi kuchuluka kwake

Zochita za Anaerobic - monga kukana kukana - zitha kukulitsa mphamvu ndikulimba kwa mafupa anu. Izi zitha kuchepetsanso chiopsezo chanu cha kufooka kwa mafupa.

Imalimbikitsa kukonza zolemera

Kuphatikiza pakuthandizira thupi lanu kuthana ndi lactic acid moyenera, masewera olimbitsa thupi a anaerobic angakuthandizeni kuti mukhale ndi thanzi labwino.

kuwunika zovuta zakuphunzitsidwa mwamphamvu kunapeza kuti ngakhale zotsatira zolimbitsa thupi zolimbitsa thupi zamafuta zamafuta ndizochepa, maphunziro a HIIT atha kubweretsa kuchepa pang'ono kwamafuta am'mimba.

Kuchulukitsa mphamvu

Itha kukulitsa mphamvu. Kafukufuku wa 2008 wopangidwa pagulu la baseball lachigawo 1A adapeza kuti osewera omwe adachita mphepo eyiti eyiti 20- 30 sekondi masiku atatu pasabata adawona mphamvu zawo zikuwonjezeka ndi avareji ya 15% nyengo yonseyi.

Imathandizira kagayidwe kake

Kuchita masewera olimbitsa thupi a Anaerobic kumathandizira kulimbitsa kagayidwe kake kamene kamamanga ndikukhazikika minofu yolimba. Mukakhala ndi minofu yowonda kwambiri, ma calories omwe mumawotcha mukamakulira thukuta. Kuchita masewera olimbitsa thupi kwambiri kumaganiziridwanso kuti kumawonjezera kutentha kwanu kwakanthawi kokwanira.

Kuchulukitsa kwa lactic

Mukamaphunzira pafupipafupi pamwamba pa anaerobic, thupi limatha kukulitsa kuthekera kwawo kuthana ndi asidi ya lactic, yomwe imakulitsa, kapena pomwe mumatopa. Izi zikutanthauza kuti mudzatha kugwira ntchito molimbika, kwanthawi yayitali.

Amalimbana ndi kukhumudwa

Mukufuna kudzanditenga? Kafukufuku akuwonetsa izi komanso amatha kulimbana ndi kukhumudwa.

Amachepetsa chiopsezo cha matenda

Kupeza mphamvu ndi kufupika kwa mafupa komwe kumachitika chifukwa chophunzitsidwa kwambiri ndi anaerobic, monga masewera olimbitsa thupi ndi ma pushups, kumatha kuchepetsa chiopsezo cha matenda ashuga ndi matenda amtima.

Kuteteza mafupa

Pomanga nyonga yanu yolimba ndi minofu yanu, mafupa anu adzatetezedwa bwino, kutanthauza kuti mudzakhala ndi chitetezo chambiri pakuvulala.

Kuchulukitsa mphamvu

Kuchita masewera olimbitsa thupi a anaerobic kumawonjezera kuthekera kwa thupi lanu kusunga glycogen (zomwe thupi lanu limagwiritsa ntchito ngati mphamvu), kukupatsirani mphamvu zambiri kuti mudzalimbane ndi masewera olimbitsa thupi. Izi zitha kukulitsa luso lanu pamasewera.

Tengera kwina

Zochita za Anaerobic zimakankhira thupi lanu ndi mapapo kudalira magwero amagetsi omwe amasungidwa m'minyewa yanu. Tanthauzo la liwu lomasuliridwa kuti "popanda mpweya."

Anthu amatha kupewa maphunziro a anaerobic chifukwa ndi ovuta. Komabe pochita masewera olimbitsa thupi a anaerobic, monga kuphunzira kwambiri, kuthamanga, ndi kulemera kwambiri, mutha kupindula ndi masewera olimbitsa thupiwa.