Xa sisenza umdlalo ukusuka ekuchaseni ukuya ekufuneni ukusebenza okuphezulu kufuneka sithathele ingqalelo ukuba zimbini iindlela zokunganyangeki emzimbeni wethu. Kwelinye icala sinonyamezelo lwe-anaerobic kwaye, kwelinye icala, unyamezelo lwe-aerobic. Xa siqala umdlalo kancinane kancinane, sihlala siqala ngeeseshini ezimfutshane, ngokuhamba ukubamba umoya okanye into engafunekiyo. Nangona kunjalo, xa saqala ukuyithanda, saphela siziqhelisa ukwenza umdlalo ophezulu. Ukwazi indlela yokwenza ngcono kufuneka sazi eyethu umthamo we-anaerobic.
Kule nqaku siza kukuxelela ukuba yintoni umthamo we-aerobic kwaye yeyiphi imeko esebenza kuyo ukwandisa ukusebenza kwethu komthambo.
Umahluko phakathi kokunyamezela kwe-aerobic kunye ne-anaerobic
Ukwazi umthamo we-anaerobic womntu, kufuneka kuqala sazi ukuba ngowuphi umahluko omkhulu phakathi ukumelana ne-aerobic y ukumelana ne-anaerobic. Kuzo zombini iimeko sibhekisa kwinto eyenziwa ngumzimba ukufumana amandla. Umzimba wethu ufuna ukumelana ne-aerobic xa sisenza umthambo wobungakanani obuphakathi okanye obuphantsi, kodwa oko kuyolulwa ixesha. Umzekelo, ukuba besiphumile sayokuhluma ngesantya esincinci kangangeyure, umzimba wethu ubusebenzisa ukumelana ne-aerobic ukuyigcina ixesha elide.
Kule meko, oyena ndoqo wezakha mzimba ezifunwa ngumzimba ziicarbohydrate kunye namafutha. Zombini ii-macronutrients zitshisiwe zamandla kwaye zikwazi ukuhambisa ioksijini emzimbeni wethu. Ukutshisa la mandla udinga ioksijini ukuze siqonde ukuphefumla ngamandla.
Kwelinye icala, sinonyamezelo lwe-anaerobic. Olu xhathiso luvavanywa xa sisenza imithambo enexesha elifutshane kodwa elinamandla aphezulu. Obu bunzima bubonakaliswa kukutsala kwentliziyo yethu. Ukuzivocavoca ngamandla ngokwaneleyo ukuba sibhenele ekuchaseni i-anaerobic kunokuba ngokugqibeleleyo phakathi kwe-170 kunye ne-220 beats ngomzuzu. Kule hlobo lokuzilolonga, amandla ekufuneka umzimba usebenze ngokuchanekileyo kufuneka akhawuleze. Unyango lwamandla ephambili kule meko siswekile kunye ne-phosphocreatine.
Igama anaerobic lithetha ngaphandle kweoksijini. Obu buchule bomzimba bunokuba ne-lactic kunye ne-alactic. Oku kuthetha ukuba i-lactic acid inokuveliswa apho izihlunu zihlala khona kwaye yile nto ivelisa ukudinwa kunye nentlungu yomzimba, ethi kamva iguqulele kubukrakra.
Umthamo weAnaerobic kunye nomgca wokwahlula
Ngaphandle kwemizamo eqhubekayo yokwahlula phakathi kokunyamezela kwe-anaerobic kunye nonyamezelo lwe-aerobic, akukho mgca wokwahlulahlula ngokupheleleyo. Umzimba uhlala usebenzisa ezi zinto zimbini zichaseneyo, ke umthambo unokuthiwa ikakhulu yi-aerobic okanye i-anaerobic. Asinakuze sithi umthambo uphelele ngokupheleleyo okanye omnye.
Kulapho siza kuchaza ukuba yintoni amandla e-anaerobic. Lo mthamo we-anaerobic ufana Inguqu phakathi kokunyamezela kwe-aerobic kunye nonyamezelo lwe-anaerobic. Kuza ixesha kolu tshintsho xa sidibana nomqobo we-aerobic. Kulapho umzimba wethu uza kuvelisa khona i-lactic acid kwaye iqale ukwanda de sifike kwindawo yokuncipha apho uxinzelelo lwegazi lwale asidi ye-lactic luza kuphakama. Kulapha apho siza kuba nayo nganye Umda we-anaerobic.
Okukhona sinesakhono sokwandisa lo mqobo we-anaerobic, kokukhona siya kubanakho ukubakho kwe-anaerobic. Oko kukuthi, sinokwenza imithambo ephezulu yomzuzwana. Elo xesha alisoze lide ngokwaneleyo ukuba amandla emigca ephambili yonyamezelo lweeerobic ezinje ngeecarbohydrate kunye namafutha aza kusetyenziswa. Nangona sinomda omkhulu omkhulu we-anaerobic, ii-substrates zamandla ezisetyenzisiweyo ziya kuqhubeka nokuba siswekile kunye ne-phosphocreatine.
Apha siza kubeka umzekelo wokuqonda ngcono ukuba yintoni amandla e-anaerobic. Kukho amacandelo ahlukeneyo aziwa kakhulu, njengokubaleka, ukuhamba, ukuhamba ngebhayisikile okanye ukuqubha. Le mithambo ikakhulu i-aerobic. Nangona kunjalo, xa sisenza imithambo kwindawo yokuzivocavoca efana nokuphakamisa ubunzima, senza imithambo ngamandla e-anaerobic. Xa siqeqesha ngesisindo esaneleyo uku ukuphakama okuphezulu kukhokelela kwinto eyaziwa ngokuba kukusilela kwemisipha. Eli lixesha apho izihlunu zethu zingenako ukoyisa ukuxhathisa esikunikelayo. Amandla ngakumbi kunye namandla e-anaerobic esinawo, kokuphindaphinda esinokukwenza ngomthwalo ophezulu ngaphandle kokufikelela kukusilela kwemisipha.
Uqeqesha njani umthamo we-anaerobic
Xa sizama ukwandisa amandla ethu e-anaerobic kwaye singabaqalayo, kungcono ukuqala ngokwenza imithambo ye-aerobic. Ngale ndlela, siya kuba sifumana uninzi lokuchasa ekuqaleni. Nangona ubudlelwane phakathi komthamo we-aerobic kunye nomthamo we-anaerobic ayihambelani ngokupheleleyoUkusuka kwindawo yokujonga ngokungqongqo, kuyacaca ukuba ukuba sinesakhono esihle se-aerobic emzimbeni wethu, siya kuba nokufumaneka okukhulu kwezakhamzimba ezigciniweyo.
Le yindlela esifumana ngayo iseshoni yokuhamba elula ukusinceda ukuba siphucule ukumelana ne-anaerobic ngokuthe ngqo kwasekuqaleni. Singaqala ngokufudumeza malunga nemizuzu eli-10 ngokuhamba ngokudibeneyo kunye uthotho lweemitha ezili-150 ngesantya esiphezulu. Sivumela malunga nemizuzu esi-7 ukuba idlule ukuze sikwazi ukwenza olunye uthotho lwesibini seemitha ezili-150 ngamandla afanayo nawangaphambili. Ngexesha lemizuzu esi-7 yokuphumla, singabaleka okanye sihambe okwangoku.
Ukuphindaphinda le ndlela izihlandlo ezininzi kuyasebenza kwaye siyiphinda kanye ngeveki. Ngokuhamba kwexesha siya kubona ukuba sinokwazisa ukuphindaphinda okungaphezulu kwamanqanaba apho sibaleka ngesona santya siphezulu kwaye ixesha ngalinye siza kufuna ixesha elincinci lokufumana kwakhona. Umzimba wethu usebenza ngakumbi nangakumbi kwaye uyakwazi ukulungisa kunye nokuhlawula ukungalingani kwemisipha okunokubonakala. Ukongeza, iyakwazi ukugcina ngokuhambelana kwaye yonyuse umsebenzi we-aerobic esiya kuqaphela ngakumbi nangakumbi.
Sinokuphucula amandla ethu e-anaerobic ngothotho lwemizuzu enesiqingatha kunye nokwenza i-burpees kunye nomzuzu kunye nesiqingatha semiphunga. Oku kuthathwa njenge ukuzilolonga okuphezulu kunye nokusebenzela ukuphucula ukunyamezela kwe-aerobic.
Ndiyathemba ukuba olu lwazi ungafunda ngakumbi malunga namandla e-aerobic.