Lokacin da muke yin wasa daga juriya zuwa neman aiki mai girma dole ne muyi la'akari da cewa nau'ikan juriya guda biyu suna aiki a jikin mu. A gefe guda muna da jimrewar anaerobic kuma, a gefe guda, jimrewar aerobic. Lokacin da muka fara wasanni kaɗan da kaɗan, yawanci yakan fara ne da gajerun zama, tare da tafiya don ɗaukar iska ko wani abu mara kyau. Koyaya, lokacin da muka fara ɗanɗana da shi, mun ƙare da yin wasanni mai kwazo. Don sanin yadda ake yin mafi kyau dole ne mu san menene namu eroarfin anaerobic.
A cikin wannan labarin zamu gaya muku yadda ƙarfin motsa jiki yake kuma a wane fanni yake taimakawa don haɓaka aikinmu.
Bambanci tsakanin aerobic da anaerobic jimiri
Don sanin iyawar anaerobic na mutum, dole ne mu fara sanin menene babban bambanci tsakanin juriya aerobic y juriya anaerobic. A kowane yanayi muna magana ne akan abin da jiki yake yi don samun kuzari. Jikinmu yana buƙatar juriya ta iska yayin da muke motsa jiki na matsakaici ko ƙarancin ƙarfi, amma hakan na daɗewa a cikin lokaci. Misali, idan muka fita don yin tsiro a sannu a hankali na awa ɗaya, jikinmu yana amfani da juriya na sararin samaniya don ya sami damar tsayawa na tsawon wannan.
A wannan yanayin, babban tushen abubuwan gina jiki da jiki ke buƙata shine carbohydrates da kitse. Dukkanin kayan masarufin an kona su dan samun kuzari da kuma iya matsar da iskar oxygen a jikin mu. Don ƙona wannan iskar oxygen ana buƙatar don haka za mu fahimci numfashi da ƙarfi.
A gefe guda, muna da jimrewar anaerobic. Wannan juriya ana gwada shi lokacin da muke yin atisayen da ke da ɗan gajeren lokaci amma wanda ke da ƙarfi sosai. Wannan tsananin a bayyane yake cikin bugun zuciyarmu. Atisaye tare da isasshen ƙarfin da dole ne mu nemi juriya na anaerobic na iya zama daidai tsakanin 170 zuwa 220 suna bugawa a minti daya. A wannan nau'in motsa jiki, kuzarin da jiki ke buƙata don aiwatar da mu daidai yana buƙatar zama nan da nan. Babban magungunan makamashi a cikin wannan yanayin shine glucose da phosphocreatine.
Kalmar anaerobic tana nufin ba tare da oxygen ba. Wannan karfin da kwayar halitta take da shi na iya kasancewa na lactic da na alactic. Wannan yana nufin cewa ana iya samar da acid lactic cewa tsokoki suna kwana kuma shine abin da ke haifar da gajiya da ciwon tsoka, wanda daga baya ake juya shi zuwa ciwo.
Anaarfin Anaerobic da layin rarrabawa
Duk da ci gaba da ƙoƙari na bambancewa tsakanin jimrewar anaerobic da jimrewar aerobic, babu wani layin rarrabuwa gaba ɗaya. Jiki yawanci yana amfani da waɗannan tsayin daka biyu, don haka ana iya cewa motsa jiki galibi mai saurin motsa jiki ne ko mai saurin motsa jiki. Ba za mu taɓa iya cewa motsa jiki gaba ɗaya ɗaya ne ko ɗayan ba.
Anan ne muka shigo don bayyana menene iyawar anaerobic. Wannan karfin anaerobic din kamar miƙa mulki tsakanin ƙarfin jimrewar aerobic da jimirin anaerobic. Wani lokaci ya zo a cikin wannan canjin lokacin da muka haɗu da ƙofar aerobic. Daga nan ne inda jikinmu zai samar da lactic acid kuma zai fara ƙaruwa har sai mun kai wani tudu inda yawan jinin wannan lactic acid zai hau sama. Anan ne zamu sami kowanne hanyar anaerobic.
Capacityarin ƙarfin da muke da shi don faɗaɗa wannan kofa ta anaerobic, da yawan ƙarfin anaerobic ɗin da muke da shi. Wato, zamu iya yin atisaye mafi ƙarfi na ɗan lokaci kaɗan. Wannan lokacin ba zai daɗe da isa ga manyan makamashi na ƙarfin jimrewar aerobic kamar carbohydrates da kitse da za ayi amfani dasu ba. Kodayake muna da kyakkyawan ƙofar anaerobic, ƙarfin makamashin da aka yi amfani da shi zai ci gaba da kasancewa glucose da phosphocreatine.
Anan za mu ba da misali don ƙara fahimtar abin da ƙarfin anaerobic yake. Akwai fannoni daban-daban da suka shahara sosai, kamar gudu, tafiya, keke ko iyo. Wadannan darussan yawancin motsa jiki ne. Koyaya, idan muna yin wasu motsa jiki a cikin dakin motsa jiki kamar daga nauyi, muna yin motsa jiki tare da ƙarfin anaerobic. Lokacin da muke horo tare da isasshen nauyi zuwa babban ƙarfi yana haifar da abin da aka sani da gazawar tsoka. Wannan shine lokacin da tsokoki ba zasu iya shawo kan juriya da muke bayarwa ba. Arin ƙarfi da ƙarfin anaerobic da muke da su, yawancin maimaitawa za mu iya yi tare da ɗora kaya ba tare da kai wa gawar tsoka ba.
Yadda ake horar da karfin anaerobic
Lokacin da muke ƙoƙari don haɓaka ƙarfinmu na anaerobic kuma mun kasance masu farawa, zai fi kyau mu fara da atisayen motsa jiki. Ta wannan hanyar, zamu sami abubuwa da yawa cikin juriya a farkon. Kodayake alaƙar da ke tsakanin ƙarfin aerobic da ƙarfin anaerobic ba cikakken hade baTa fuskar lura da yanayin rayuwa, a bayyane yake cewa idan muna da kyakkyawan yanayin motsa jiki a jikinmu, zamu sami wadatattun kayan abinci a ajiye.
Wannan shine yadda zamu sami zaman tafiya mai sauƙi don taimaka mana inganta haɓakar anaerobic kai tsaye daga farkon. Zamu iya farawa tare da dumi na kusan minti 10 tare da motsi na haɗin gwiwa kuma jerin mita 150 a iyakar gudu. Muna ba da damar kimanin minti 7 su wuce don mu sake yin wani jerin na biyu na mita 150 daidai ƙarfin da ya gabata. A lokacin waɗancan mintuna 7 na hutawa, za mu iya yin jogging ko tafiya a halin yanzu.
Maimaita wannan aikin sau da yawa yana da tasiri sosai kuma muna maimaita shi sau ɗaya a mako. Tare da shudewar lokaci zamu ga cewa zamu iya gabatar da karin maimaitattun lokutan da muke gudu a mafi saurin gudu kuma kowane lokaci zamu buƙaci ƙasa da lokacin dawowa. Jikinmu yana ƙara aiki sosai kuma yana iya yin gyara da kuma ramawa ga raunin jijiyoyin jiki da ke iya bayyana. Bugu da kari, yana iya kula da layi daya kuma yana kara aikin aerobic da zamu lura sosai da ƙari.
Hakanan zamu iya haɓaka ƙarfin aikinmu na iska tare da jerin minti da rabi na yin burpees da minti na rabin huhu. Wannan yana dauke da babban motsa jiki kuma yana aiki don inganta ƙarfin jimrewar aerobic.
Ina fatan cewa tare da wannan bayanin zaku iya koyo game da iyawar aerobic.