Njengoba sazi, kunezinhlobo ezimbili zama-resistors. Ngakolunye uhlangothi, sinefayela le- ukumelana ne-aerobic kokunye ukumelana ne-anaerobic. Kulesi sihloko sizogxila ekuchazeni igama le- ukumelana ne-anaerobic nokubaluleka kokuzivocavoca umzimba. Yiyo evelayo lapho sizijwayeza ukuzivocavoca ngamandla okudinga ukusetshenziswa komzamo omkhulu womzimba. Ngakolunye uhlangothi, ukumelana ne-aerobic kubonakala ngokunikeza amandla okukhuthazela isikhathi esiningi noma esincane umzamo onamandla aphansi.
Uma ufuna ukwazi konke mayelana nokumelana ne-anaerobic, lokhu okuthunyelwe kwakho.
Kuyini ukumelana ne-anaerobic
Kuyo yonke inqubo lapho umfutho uphakeme khona, umzimba wethu udinga inani elikhulu lomoya-mpilo ukuze ulithumele ezicutshini zemisipha yethu futhi lihlangabezane nalezi zidingo zamandla aphezulu. Lapho umgijimi ewela umkhawulo we-anaerobic kuba lapho umzimba uqala ukusebenzisa ama-carbohydrate njengomthombo wamandla. Ngalesi sizathu, kubalulekile ukuthi uma sisejimini sinezinto zokudla ezinama-carbohydrate amaningi ukuze sikwazi ukusebenza kahle. Imisipha glycogen isetshenziswa njengomthombo wamandla oyinhloko ekuqeqesheni isisindo. Lokhu kubangela ukuthi ukusebenza kwethu kwehle uma ukudla kwethu kuncane kuma-carbohydrate.
Amandla umsubathi okufanele akwazi ukumelana nokushoda komoya-mpilo emzimbeni yilokho okwaziwa ngokuthi ukumelana ne-anaerobic. Uma isikhathi eside ukwazi ukubhekana nokuncishwa komoya-mpilo, uzoba namandla amakhulu okumelana ne-anaerobic. Ukuze kube nokushoda komoya-mpilo, ukuzivocavoca kufanele kube namandla amakhulu. Uma umgijimi enokukhuthazela okuncane kwe-anaerobic, kungenzeka ukuthi hhayi umncintiswano kuphela, kepha nempilo yomdlali uqobo, ebeka engcupheni. Ezinye izivivinyo ezimile njenge angamapulangwe we-isometric izingongolo zesisu zikhulu ekuthuthukiseni ukukhuthazela kwe-anaerobic.
Amandla okusebenza komuntu ahlobene namandla okunisela kwemisipha. Imizamo ebangelwa izivivinyo zokwakha umzimba ingahlukaniswa njengeyamandla futhi emile. Isibonelo, ukukhuthazela okuthuthukile kwe-anaerobic kwenzeka lapho umgijimi uqhuba umjaho wamamitha ayisicaba ayi-100 noma angama-200 ngesikhathi esifishane.
Ukuzivocavoca kwe-Anaerobic
Ukuzivocavoca nge-aerobic kwenziwa ngemisebenzi eminingana enesikhathi esifushane esuselwa emandleni nasejubaneni. Zibonakala ngokuba namandla amakhulu nesikhathi esifushane. Isibonelo, esinye sezivivinyo ezisetshenziswa kakhulu zokumelana ne-anaerobic emphakathini ukuphakamisa izinsimbi. Ngalezi zivivinyo, ukunyakaza kungathuthukiswa ngokunqoba ukumelana nokukhulisa amandla emisipha. Ngalokhu ungakhuphula isisindo semisipha futhi uthuthukise ukusikwa, okufaka isandla ekukhulisweni kwamathambo ngamaminerali.
Lezi zivivinyo zivamile kubakhi bomzimba abangafuni ukushisa amanoni uma bengasebenzisi ubukhulu obukhulu bomthamo wabo womzimba ngesikhathi esifushane. Imisipha ikhiqiza i-lactic acid bese igcina ngokuthola ivolumu enkulu.
Kunezinhlobo eziningi zokuvivinya umzimba nge-aerobic. Sizobachaza kafushane:
- Phakamisa izinsimbe ezisindayo: Kuwumsebenzi ophelele wokukhuthaza ukuhlangana, ukulinganisela futhi kukuvumela ukuthi ulungise ezinye izingxenye zomzimba ukuthuthukisa ukulinganisa. Lolu hlobo lokuzivocavoca ludinga ukufundwa kwangaphambilini ngenqubo yokuzivocavoca umzimba ukuze ikwazi ukuyenza ngaphandle kwengozi empilweni. Abantu abaningi balinyazwa inqubo engeyinhle yokuvivinya izinsimbi noma ngokusebenzisa umthwalo ongaphezu kwamandla abo.
- ABS: Ukuvivinya okuningi kwesisu kwenziwa ngesisindo somzimba futhi kungakhuthaza ukuzuza kwemisipha esiswini nasendaweni yonke eyinhloko. Ngala mandla okuzivocavoca, ukusebenzisana nokulinganisela kuyasetshenzelwa, ngaso sonke isikhathi kuhlonishwe imikhawulo yomuntu ngamunye.
- Amandla omshini wokuzivocavoca: Lolu hlobo lokuzivocavoca luvumela umzimba ukuthi usebenze endaweni futhi ikakhulukazi emsipheni ngamunye. Kuyaziwa njengokuzivocavoca kokuhlaziya noma kokusekelayo futhi ejimini kuthathwa njengosizo lokuthuthukisa nokusebenza ngendlela egxile eqenjini lezicubu. Isibonelo, isandiso se-pulley triceps kungaba umsebenzi wokuzihlukanisa kuleli qembu lemisipha.
Ngokuvamile, noma yiluphi uhlobo lokuvivinya umzimba oluqukethe ukwenza umzamo ngesikhathi esifushane nangokuqina okukhulu ukuvivinya umzimba nge-aerobic. Ngaphandle kokuqhubeka, ama-sprints, gxuma intambo, wenze izikhawu, njll. Ziyizibonelo zokuzivocavoca kwe-anaerobic. Kunconywa ukwenza umsebenzi omncane wokwelula imisipha ngemuva kokuzivocavoca nge-aerobic ukugwema ukulimala. Ngale ndlela sizokwenza ngcono ukuhamba ngokuhlanganyela.
Izinhlobo zokumelana ne-anaerobic
Kunezinhlobo ezahlukahlukene zokumelana ne-anaerobic ngokuya ngomthombo wamandla. Izinhlobo ezimbili eziyinhloko ziyi-alactic ne-lactic. Owokuqala ubonakala ngokusebenzisa imikhiqizo yamandla ukuqeda izinsalela ze-lactic acid. Isibonelo salokhu izivivinyo zejubane ezakha amabhithi angaba ngu-180 ngomzuzu.
Ngakolunye uhlangothi, ukumelana ne-lactic anaerobic kungenye lapho kukhiqizwa khona i-lactic acid ngoba inamandla amakhulu kanye nokushoda okukhulu komoya-mpilo. Lokhu kumelana kusebenza emijahweni engaphezu kwamamitha ayi-100 kanye nakuhlanga lokulinganisa lwezithiyo.
Ukudla okunomsoco kwezemidlalo ye-anaerobic
Njengoba bekulindelekile, ukwenza ngcono ukusebenza kwezemidlalo yokukhuthazela kwe-anaerobic ukondleka kuyadingeka ngokuya ngenhloso. Ngakho-ke, abasebenza kule midlalo badinga ukudla okunothe ngokudla okunikeza amandla amaningi. Ezimweni eziningi, ukwesekwa okwengeziwe komsoco kuyadingeka ukuhlangabezana nezidingo. Izithasiselo zemidlalo ezisetshenziswa kakhulu, zombili ukusebenza kwazo kanye nolwazi lwabo ngakho, i-creatine, i-protein powder ne-caffeine.
Lokhu kudla kuhlose ukulwa nokulahleka kwe-glycogen emzimbeni nokwandisa amandla okugcina noma izakhi zomzimba. Izidlo ezithandwa kakhulu ngabakhi bomzimba kungukudla okuphezulu kuma-carbohydrate, aphakathi nendawo futhi anamaprotheni amaningi futhi anamafutha amancane.
Ngiyethemba ukuthi ngalolu lwazi ungafunda kabanzi mayelana nokumelana ne-anaerobic.