Sezvo isu tichiziva, kune maviri marudzi eanoramba. Kune rimwe divi, isu tine iyo aerobic kuramba uye pane imwe iyo anaerobic kuramba. Muchikamu chino tichaisa pfungwa pakutsanangura iyo anaerobic kuramba uye kukosha kwekurovedza muviri. Iyo ndiyo inomuka patinodzidzira zviitwa zvekuwedzera kusimba zvinoda kushandiswa kwesimba rakakura remuviri. Kune rimwe divi, kusagadzikana kweaerobic kunoonekwa nekupa kugona kutsungirira kwenguva yakati rebei kana kuyedza ine simba rakaderera.
Kana iwe uchida kuziva zvese nezve anaerobic kuramba, iyi ndiyo yako posvo.
Chii chinonzi anaerobic kuramba
Pese pakuitika uko kukwirira kuri kwakakwirira, muviri wedu unoda huwandu hwakawanda hweoksijeni kuti utumire kumatishu etsinga dzedu uye usangane neaya anodikanwa esimba. Kana mutambi achidarika iyo anaerobic chikumbaridzo chiri apo iyo metabolism inotanga kushandisa makabhohaidhiretsi sesimba renyanzvi. Neichi chikonzero, zvakakosha kuti kana isu tiri mune yekurovedza muviri isu tine kudya kwakanyanya mumahydrohydrate kuitira kuti tigone kuita zvirinani. Tsvina glycogen inoshandiswa senzvimbo huru yesimba mukudzidzira huremu. Izvi zvinoita kuti mashandiro edu adzike kana chikafu chedu chakaderera mumahydrohydrate.
Simba iro mumhanyi anofanirwa kutsungirira kushomeka kweoxygen mumuviri ndirwo rwunozivikanwa seanaerobic kuramba. Iyo yakareba iwe uchikwanisa kutsungirira neoksijeni kushomeka, iyo inowedzera anaerobic kuramba iwe uchave unayo. Kuti pave nekushayikwa kwe okisijeni zvinodikanwa kuti kurovedza muviri kuve kwakanyanya kusimba. Kana mutambi aine hurombo hweanaerobic kutsungirira, zvinokwanisika kuti kwete chete makwikwi, asi iye mutambi mutambi iyeye, anoiswa munjodzi. Dzimwe static kurovedza se ari mapurometri mapango emimba akakosha pakuvandudza anaerobic kutsungirira.
Iko kugona kwekuita kana kwemunhu kunoenderana nekwaniso yemhasuru kudiridza. Iko kuedza kunokonzereswa nemitambo yekuvaka muviri kunogona kusarudzwa seese ane simba uye akamira. Semuenzaniso, kuvandudzwa kweanaerobic kutsungirira kunoitika kana mumhanyi anokwikwidza mujaho we100 kana 200 mita yemametara munguva pfupi pfupi inogoneka.
Anaerobic kurovedza
Kurovedza muviri kweaerobic kunoumbwa nezviitiko zvinoverengeka zvine nguva pfupi zvichienderana nesimba uye nekukurumidza. Ivo vanozivikanwa nekuve nehukuru hwakasimba uye pfupi pfupi. Semuenzaniso, imwe yeanonyanya kushandiswa anaerobic kuramba maitiro muvanhu kusimudzira uremu. Nezviitwa izvi, mafambiro anogona kukwidziridzwa nekukunda kuramba uye nekuwedzera simba remhasuru. Nezve izvi iwe unogona kuwedzera mhasuru uye kuwedzera contraction, iyo inobatsira mukugadziriswa kwemapfupa.
Aya maekisesaizi akajairika kune vavaki vemuviri vasingade kupisa mafuta kana vasingashandise zvakanakisa kugona kwavo kwemuviri munguva pfupi. Iyo mhasuru inogadzira lactic acid uye inopedzisira yawana yakawanda vhoriyamu.
Kune akawanda marudzi eerobic kurovedza. Tichavarondedzera muchidimbu.
- Kusimudza simbi: Iko kurovedza kwakakwana kukurudzira kubatana, kuenzanisa uye kunokutendera kuti ugadzirise zvimwe zvezvikamu zvemuviri kuvandudza kuenzanisa. Rudzi urwu rwekurovedza muviri runoda kudzidza kwekutanga kwehunyanzvi mune zvekurovedza muviri kuti ugone kuzviita pasina njodzi kune hutano. Vanhu vazhinji vanokuvadzwa nehurombo hunyanzvi mukusimudza masekondi kana nekushandisa mutoro wakakura kupfuura zvavanogona.
- ABS: Mazhinji edumbu edziviriro anoitwa nehuremu hwemuviri uye anogona kukurudzira mhasuru kuwanda mudumbu uye nenzvimbo yese yepakati. Nemasimba aya ekurovedza muviri, kubatana pamwe nekuyera zvinoshandirwawo, nguva dzose tichiremekedza zvinofinhwa zvemumwe nemumwe.
- Simba muchina kurovedza: Rudzi urwu rwekurovedza muviri runobvumira muviri kuti ushande munharaunda uye kunyanya pasuru imwe neimwe. Inozivikanwa seyekuongorora kana yekushandisa yekurovedza muviri uye mune yekurovedza muviri inobatwa semubatsiro wekuvandudza uye kushanda nenzira yakatarisana neboka remhasuru. Semuenzaniso, iyo pulley triceps yekuwedzera inogona kuve yekuzviparadzanisa kurovedza kweiri mhasuru boka.
Pakati pese, chero mhando yekurovedza muviri iyo inosanganisira kuyedza neiyo pfupi nguva uye nekukwirisa kwakanyanya kuita kweaerobic kurovedza muviri. Pasina kuenda kumberi, kumhanya, kusvetuka tambo, kuita zvikamu, nezvimwe. Iyo mienzaniso yeanaerobic kurovedza. Zvinokurudzirwa kuita kanyama kadiki kekutambanudza basa mushure meeerobic kurovedza muviri kudzivirira kukuvara Nenzira iyi isu tichavandudza kubatana kwekufamba.
Mhando dzeanaerobic kuramba
Kune mhando dzakasiyana dzeanaerobic kuramba zvichienderana nesimba sosi. Iyo miviri mikuru mhando ndeye alactic uye lactic. Yokutanga inoratidzirwa nekushandisa zvigadzirwa zvemagetsi kuitira kubvisa marashi eacicic acid. Muenzaniso weiyi miedzo yekumhanyisa inogadzira ingangoita zana nemakumi masere ekurova paminiti.
Kune rimwe divi, lactic anaerobic kuramba ndeyekuti mune iyo lactic acid inogadzirwa nekuti ine yakanyanya kusimba uye yakakura oxygen kukwana. Uku kuramba kunoshanda kumarudzi anodarika zana metres uye mumatanho ematanho ezvipingamupinyi.
Kudya zvinovaka muviri mumitambo yeanaerobic
Sezvinotarisirwa, kuvandudza mashandiro mumitambo yeanaerobic yekutsungirira chikafu chinodiwa zvinoenderana nechinangwa. Naizvozvo, varapi vemitambo iyi vanoda chikafu chakapfuma muzvikafu zvinopa huwandu hwesimba. Muzviitiko zvakawanda, kuwedzerwa kwekuwedzera kwehutano kunodiwa zvakare kuzadzisa zvido. Iyo inonyanyo shandiswa yemitambo inowedzera, zvese nekuda kwekubudirira kwavo uye neruzivo rwavo nezvazvo, zvisikwa, protein protein uye caffeine.
Kudya uku kunotsvaga kurwisa kurasikirwa kwe glycogen mumuviri uye kuwedzera kugona kwekuchengetedza kana zvinovaka muviri. Kudya kwakakurumbira kune vanovaka muviri idhayeti dzakazara mumahydrohydrate, ari pakati nepakati mune mapuroteni uye mashoma mumafuta.
Ndinovimba kuti neruzivo urwu unogona kudzidza zvakawanda nezve anaerobic kuramba.