Njengoko sisazi, kukho iintlobo ezimbini resistors. Kwelinye icala, sinayo ukumelana ne-aerobic kwaye kwelinye uxhathiso lwe-anaerobic. Kule nqaku siza kugxila ekuchazeni ifayile ye- ukumelana ne-anaerobic nokubaluleka kokuzilolonga. Yiyo evelayo xa siziqhelanisa nokuzilolonga ngamandla okufuna ukusetyenziswa komzamo omkhulu womzimba. Kwelinye icala, unyamezelo lwe-aerobic lubonakaliswa ngokunika amandla okunyamezela ixesha elininzi okanye elingaphantsi komzamo onamandla aphantsi.
Ukuba ufuna ukwazi yonke into malunga nokumelana ne-anaerobic, le yiposti yakho.
Yintoni ukuxhathisa kwe-anaerobic
Kuyo yonke inkqubo apho ubukhulu buphezulu khona, umzimba wethu ufuna isixa esikhulu seoksijini ukuze usithumele kwizicubu zemisipha yethu kwaye sihlangabezane nezi mfuno zamandla aphezulu. Xa iimbaleki zinqumla umda we-anaerobic xa imetabolism iqala ukusebenzisa iicarbohydrate njengomthombo wamandla. Ngesi sizathu, kubalulekile ukuba xa sisejimini sinokutya okuphezulu kwii-carbohydrate ukuze sikwazi ukusebenza kakuhle. Imisipha yeglycogen isetyenziswa njengowona mthombo wamandla kuqeqesho lobunzima. Oku kubangela ukuba ukusebenza kwethu kunciphe ukuba ukutya kwethu kuncinci kwii-carbohydrate.
Amandla imbaleki ekufuneka ikwazi ukumelana nokungabikho kweoksijini emzimbeni yile nto yaziwa ngokuba kukunganyangeki kwe-anaerobic. Okukhona ukwazi ukumelana nokuncitshiswa kweoksijini kokukhona, kokukhona uya kuba nokumelana ne-anaerobic. Ukuze kubekho ukungabikho kweoksijini kufuneka ukuba umthambo ube ngamandla aphezulu. Ukuba iimbaleki zinokunyamezeleka okungafunekiyo kwe-anaerobic, kunokwenzeka ukuba ayilulo kuphela ukhuphiswano, kodwa nempilo yembaleki ebeka esichengeni. Olunye uqeqesho lokuma okunje Ngaba iiplanga ze-isometric izibonda zesisu zikulungele ukuphucula ukunyamezela kwe-anaerobic.
Umthamo wentsebenzo okanye womntu unxulumene nomthamo wokunkcenkceshela izihlunu. Iinzame ezibangelwa kukuzivocavoca umzimba zinokuhlelwa njengamandla kunye no-static. Umzekelo, ukuphuculwa kokunyamezela kwe-anaerobic kwenzeka xa imbaleki iqhelisela umdyarho we-100 okanye wama-200 wemitha ethe tyaba ngexesha elifutshane elinokwenzeka.
Ukuzivocavoca kweAnaerobic
Ukuzivocavoca i-aerobic kwenziwa ngemisebenzi eliqela kunye nexesha elifutshane elisekwe kumandla nakwisantya. Babonakaliswa ngokuba namandla amakhulu kunye nexesha elifutshane. Umzekelo, enye yezona zinto zisetyenziswa kakhulu ekumelaneni ne-anaerobic kuluntu kukuphakamisa ubunzima. Ngale mithambo, iintshukumo zinokuphuculwa ukoyisa ukuxhathisa kunye nokwandisa amandla emisipha. Ngale nto unokwandisa ubunzima bemisipha kunye nokwenza ngcono ukusikwa, enegalelo ekunyanzelweni kwamathambo.
Le mithambo iqhelekile kubakhi bomzimba abangafuni kutshisa amanqatha ukuba abayisebenzisi eyona nto inokwenzeka ngexesha labo elifutshane. Imisipha ivelisa i-lactic acid kwaye iphele ngokufumana ivolumu engaphezulu.
Zininzi iindlela zokuzilolonga nge-aerobic. Siza kubachaza ngokufutshane:
- Ukwenyusa iintsimbi: Kukuzilolonga ngokugqibeleleyo ukukhuthaza ukulungelelanisa, ukulinganisa kunye nokuvumela ukuba uhlengahlengise amanye amacandelo omzimba ukuphucula ulungelelwaniso. Olu hlobo lokuzilolonga lufuna ukufundwa kwangaphambili kwendlela yokwenza umthambo ukuze ukwazi ukuyenza ngaphandle kwengozi empilweni. Abantu abaninzi benzakaliswa bubuchule obuhlwempuzekileyo kwimithambo yokunyusa okanye ngokusebenzisa umthwalo omkhulu kunokuba banako.
- IABS: Uninzi lokuzivocavoca esiswini lwenziwa ngobunzima bomzimba kwaye lunokukhuthaza ukuzuza kobunzima besisu esiswini nakwindawo engundoqo yonke. Ngamandla okuziqhelanisa, ulungelelwaniso kunye nokulinganisela kuyasetyenzwa kuwo, kusoloko kuhlonitshwa ukusikelwa umda komntu ngamnye.
- Amandla omatshini wokuzilolonga: Olu hlobo lomthambo luvumela umzimba ukuba usebenze kwalapha kwaye ngokukodwa kwimisipha nganye. Iyaziwa ngokuba ngumsebenzi wohlalutyo okanye wokufikelela kwaye kwindawo yokuzivocavoca iphathwa njengoncedo lokuphucula kunye nokusebenza ngendlela egxile kwiqela lamahlunu. Umzekelo, ulwandiso lwe-pulley triceps lunokuba ngumsebenzi wodwa weli qela lezihlunu.
Ngokubanzi, naluphi na uhlobo lomthambo oluquka ukwenza iinzame ngexesha elifutshane kunye nokuqina okuphezulu ngumthambo we-aerobic. Ngaphandle kokuqhubeka, Imitsi, tsiba intambo, yenza ikhefunjl. Yimizekelo yokuzivocavoca nge-anaerobic. Kuyacetyiswa ukuba wenze umsebenzi wokuzolula izihlunu kancinci emva kokuzivocavoca nge-aerobic ukunqanda ukwenzakala. Ngale ndlela siza kuphucula ukuhamba ngokudibeneyo.
Iindidi zokumelana ne-anaerobic
Kukho iintlobo ezahlukeneyo zokumelana ne-anaerobic ngokuxhomekeke kumthombo wamandla. Ezi ntlobo zimbini ziphambili zi-alactic kunye ne-lactic. Eyokuqala luphawulwa ngokusebenzisa iimveliso amandla ukuphelisa iintsalela lactic acid. Umzekelo woku kukuvavanywa kwesantya ukuvelisa malunga ne-180 beats ngomzuzu.
Kwelinye icala, ukumelana ne-lactic anaerobic kukuba apho i-lactic acid iveliswa khona kuba inamandla aphezulu kunye nentsilelo enkulu yeoksijini. Olu xhathiso lusebenza kwimidyarho engaphezulu kweemitha ezili-100 nakwimigangatho yemiqobo yokulinganisa.
Isondlo kwimidlalo ye-anaerobic
Njengoko bekulindelekile, ukuphucula ukusebenza kwimidlalo yokunyamezela i-anaerobic isondlo siyafuneka ngokwenjongo. Ke ngoko, iingcali zale midlalo zifuna ukutya okutyebileyo kukutya okunika amandla amakhulu. Kwiimeko ezininzi, ukongezwa kwesondlo esongezelelweyo kuyafuneka ukuhlangabezana neemfuno. Ezona zisetyenziswa kwezemidlalo zisetyenziselwa izinto ezininzi, zombini ukusebenza kwazo kunye nolwazi ngazo, kukuyila, iprotein powder kunye necaffeine.
Le ndlela yokutya ifuna ukulwa nokulahleka kwe-glycogen emzimbeni kunye nokwandisa amandla okugcina okanye izondlo. Izidlo ezithandwa kakhulu kubakhi bomzimba zizidlo eziphezulu kwiicarbohydrate, eziphakathi neziphezulu kwiiprotheyini kunye namafutha asezantsi.
Ndiyathemba ukuba ngolu lwazi unokufunda ngakumbi malunga nokumelana ne-anaerobic.