Kamar yadda muka sani, akwai nau'ikan resistor iri biyu. A gefe guda, muna da juriya aerobic kuma a daya adawar anaerobic. A cikin wannan labarin za mu mai da hankali kan bayyana juriya anaerobic da kuma muhimmancin motsa jiki. Shine wanda ke tasowa yayin da muke yin atisaye na ƙarfin gaske wanda ke buƙatar amfani da ƙokarin jiki sosai. A gefe guda, halayyar halayyar halayyar halayyar halayyar halayyar halayyar iska tana ba da damar iya jimrewa don mafi ƙarancin lokaci ƙoƙarin da ke da ƙananan ƙarfi.
Idan kuna son sanin komai game da juriya na anaerobic, wannan shine gidanku.
Mene ne juriya na anaerobic?
Duk cikin tsari inda ƙarfin ya fi girma, jikinmu yana buƙatar adadin oxygen mai yawa don aikawa zuwa ƙwayoyin tsokokinmu kuma haɗuwa da waɗannan buƙatun makamashi masu ƙarfi. Lokacin da dan wasa ya tsallake bakin kofa anaerobic shine lokacin da metabolism suka fara amfani da carbohydrates a matsayin tushen makamashi. Saboda wannan, yana da mahimmanci idan muna cikin motsa jiki mu sami abinci mai yawa a cikin carbohydrates don samun kyakkyawan aiki. Ana amfani da glycogen na Muscle azaman babban tushen makamashi a cikin horar da nauyi. Wannan yana haifar da aikinmu ya ragu idan abincinmu yana da ƙarancin carbohydrates.
Thatarfin da ɗan wasa zai iya tsayayya da rashin isashshen oxygen a jiki shine abin da aka sani da juriya na anaerobic. Tsawon lokacin da za ku iya jimre da ƙarancin oxygen, ƙarancin juriya na iska. Don akwai rashin isashshen oxygen ya zama dole motsa jiki ya kasance mai ƙarfi sosai. Idan dan wasa ba shi da karfin jimrewa, to akwai yiwuwar ba kawai gasar ba, har da lafiyar dan wasan, a sanya shi cikin hadari. Wasu motsa jiki na tsaye kamar su ne isometric katako na ciki poles ne mai girma don inganta anaerobic jimiri.
Capacityarfin yin aiki ko na mutum yana da alaƙa da damar ban ruwa. Effortsoƙarin da motsa jiki ke haifar zai iya kasancewa mai ƙarfi da tsayayye. Misali, ingantaccen jimirin anaerobic yana faruwa yayin dan wasa yana yin tseren mita 100 ko 200 a mafi karancin lokacin da zai yuwu.
Ayyukan Anaerobic
Aikin motsa jiki yana tattare da ayyuka da yawa tare da ɗan gajeren lokaci dangane da ƙarfi da sauri. An bayyana su da samun ƙarfi da gajeren lokaci. Misali, ɗayan gwajin gwagwarmaya na anaerobic a cikin al'umma shine ɗaukar nauyi. Tare da waɗannan darussan, ana iya haɓaka motsi ta hanyar shawo kan juriya da ƙara ƙarfin tsoka. Da wannan zaka iya kara karfin tsoka da bunkasa raguwa, wanda ke taimakawa wajen samar da kasusuwa.
Wadannan darussan suna gama-gari ne a masu ginin jiki wadanda basa son kona kitse idan basuyi amfani da iyakar karfin jikinsu cikin kankanin lokaci ba. Tsokoki suna haifar da lactic acid kuma suna ƙare samun ƙara girma.
Akwai nau'ikan motsa jiki masu motsa jiki. A takaice zamu bayyana su:
- Nauyin nauyi: Cikakken motsa jiki ne don motsa daidaituwa, daidaitawa kuma yana baka damar daidaita wasu sassan jiki don haɓaka daidaito. Irin wannan motsa jiki yana buƙatar kafin koyon dabarun a cikin atisayen don iya aiwatar da su ba tare da haɗari ga lafiya ba. Mutane da yawa sun ji rauni ta ƙarancin dabara a ayyukan ɗaga nauyi ko ta amfani da kaya mafi girma fiye da yadda za su iya.
- ABS: Yawancin motsa jiki na ciki ana yin su ne da nauyin jiki kuma suna iya ƙarfafa fa'idar samun tsoka a cikin ciki da kuma dukkanin yankin. Tare da waɗannan darussan ƙarfin, aiki tare da daidaito ana aiki da su, koyaushe girmama iyakokin kowane mutum.
- Exercisesarfin motsa jiki: Irin wannan motsa jiki yana bawa jiki aiki a gida kuma musamman akan kowane tsoka. An san shi azaman nazari ko motsa jiki na kayan haɗi kuma a cikin dakin motsa jiki ana ɗaukarsa azaman taimako don haɓakawa da aiki a cikin hanyar da aka mai da hankali ga ƙungiyar tsoka. Misali, haɓakar pulley triceps na iya zama motsa jiki na keɓewa ga wannan rukunin tsoka.
Gabaɗaya, kowane irin motsa jiki wanda ya ƙunshi yin ƙoƙari tare da ɗan gajeren lokaci kuma tare da tsananin ƙarfi motsa jiki ne na motsa jiki. Ba tare da ci gaba ba, sprints, tsalle igiya, yi tazara, da dai sauransu Misalai ne na ayyukan motsa jiki. Ana ba da shawarar yin aiki kaɗan na shimfiɗa tsoka bayan aikin motsa jiki don guje wa rauni. Ta wannan hanyar zamu inganta motsi na haɗin gwiwa.
Iri juriya na anaerobic
Akwai nau'ikan juriya na anaerobic dangane da tushen makamashi. Manyan nau'ikan guda biyu sune alactic da lactic. Na farko ana nuna shi ta amfani da kayan makamashi don kawar da ragowar acid lactic. Misali na wannan shine gwaje-gwajen sauri wanda ke haifar da ƙarancin 180 a minti ɗaya.
A gefe guda, juriya anaerobic juriya shine wanda ake samar da acid lactic saboda yana da karfi da kuma rashi mai yawa na oxygen. Wannan juriya ya shafi jinsi na fiye da mita 100 kuma a cikin daidaito tseren matsaloli.
Gina jiki a cikin wasanni na anaerobic
Kamar yadda ake tsammani, don haɓaka haɓakawa a cikin wasannin jimre na anaerobic Ana buƙatar abinci mai gina jiki bisa ga makasudin. Sabili da haka, masu yin waɗannan wasannin suna buƙatar abinci mai wadataccen abinci wanda ke ba da ƙarfi mai yawa. A cikin lamura da yawa, ana buƙatar ƙarin haɓakar abinci mai gina jiki don biyan buƙatu. Abubuwan da aka fi amfani da su na wasanni, duka don tasirin su da kuma ilimin su game da shi, sune ƙira, furotin da furotin da maganin kafeyin.
Wannan abincin yana neman magance asarar glycogen a cikin jiki da ƙara ƙarfin ajiya ko abubuwan gina jiki. Mafi yawan abincin da aka fi sani da masu ginin jiki abinci ne mai cike da abinci mai ƙwanƙwasa, matsakaici da kuma babban furotin da ƙarancin mai.
Ina fatan cewa tare da wannan bayanin zaku iya koyo game da juriya na anaerobic.