Kunezinhlobo ezimbili zokulayisha - i-aerobic ne-anaerobic. Owokuqala kubo uhlinzeka ngamaqembu amaningi wokuzikhandla, ukukhangisa izinhlobo ezahlukene ze-aerobics, kodwa mayelana nomthwalo we-anaerobic, iningi lethu alikwazi kakhulu. Cabanga ukuthi imithwalo ye-anaerobic yani nokuthi yini ayinika umzimba womuntu.
Ukuzivocavoca kwama-Anaerobic
Uma uqonda amagama, khona-ke konke kulula: "aerobic" kusho ukutholakala kwe-oxygen, futhi "anaerobic" kusho ukungabi khona kwe-oxygen. Ukuqeqeshwa kwe-aerobic , njengomthetho, isikhathi eside, futhi kwenziwa ngesisindo esifanayo, hhayi kakhulu kakhulu, okuvumela umzimba ukuba ukhululeke kalula emoyeni. Ukuzivocavoca kwama-anaerobic kusikisela isikhathi esifushane, kodwa ukuqeqeshwa okuphakeme kakhulu, lapho umzimba uzwa khona ukungabi khona oksijini. Ngesikhathi esifanayo, amandla agcinwe emisipha ayidla. Isimo esiyinhloko semithwalo ye-anaerobic ukuphakama kwawo okuphezulu: ukukhipha isisindo, noma yikuphi okwenziwe nge-sprint, i-jumping cord, ukukhuphuka, ukuhamba ngezinyathelo - konke lapho kuthathwa khona izenzo ezisheshayo noma ezinzima.
Isimiso sesenzo semithwalo ye-anaerobic siyinto elula, kodwa sisasishukumisela ukuba siphendule izinqubo zangaphakathi. Ngakho-ke, ngesikhathi imisipha yokuqeqeshwa ejulile ilahlekelwa umoya, kungani i-lactic acid iqoqa. Uma kuba yiningi kakhulu, kubangela ukukhathala kwemisipha. Kancane kancane, ukuqeqeshwa kwama-anaerobic kuthuthukisa ikhono lomzimba kanye ne-lactic acid ekhishwa ngokushesha futhi ngokushesha, okuvumela ukuba ukwandise isikhathi sokuzivocavoca okukhulu futhi ngesikhathi esifanayo - ukukhuthazela namandla.
Ingabe umthwalo we-anaerobic ungcono kunezinye?
Namuhla, ochwepheshe bathambekele ekukholweni ukuthi akuyona i-aerobic, kodwa imithwalo ye-anaerobic, imithwalo ingayithinta ngempumelelo umzimba - hhayi nje ngomqondo wendabuko wamandla akhula, kodwa futhi nokulahlekelwa isisindo. Konke kuxhomeke endleleni oyisebenzisa ngayo. Imithwalo yezinyathelo ze-anaerobic zomzimba zithuthukisa eziningi:
- ukuqinisa imisipha, nokudla amaprotheni - ukwanda kwawo;
- ukuthuthukisa ukusebenza kwezinhlelo zokuphefumula nezenhliziyo;
- ukuthuthukisa ikhono lomzimba lokumelene ne-toxin;
- ukususwa ngokushesha kwezidakamizwa.
Naphezu kokuthi ukuqeqeshwa kwe-aerobic phakathi neseshini kubutha amakholori amaningi kune-anaerobic, ngenxa yesidingo sokubuyisela imisipha, ukusetshenziswa kwekhalori kuqhubeka namanye amahora angu-12 emva kokuqeqeshwa kwe-anaerobic. Ngaphezu kwalokho, imisipha eqinisiwe ichitha amakholori amaningi empilweni yabo, okuvumela ukuba ulahlekelwe isisindo ngokushesha futhi ngokuphumelelayo.
Ukuzivocavoca kwama-Anaerobic
Ezimweni zomthwalo we-anaerobic, kudingeke isikhathi esincane kakhulu sokuqeqeshwa, futhi imiphumela ayikho embi kunaleyo egcwele imizuzu engu-40. Ochwepheshe bakholelwa ukuthi amaminithi angu-12 kuphela omthwalo we-anaerobic wamaphesenti ngosuku akwanele ukuba angazi izinkinga ngesisindo esiningi! Nokho, imithwalo enjalo ivame kakhulu kulabo abafuna ukwandisa amandla abo nokukhuthazela.
Ake sicabangele ngokuningiliziwe ukuthi yiziphi izivivinyo ezingase zifakwe ekuqeqesheni kwakho:
- Noma yikuphi ukuzivocavoca usebenzisa isisindo esikhulu - kungakhathaliseki ukuthi ibha, imishini yokuzivocavoca noma ama-dumbbells;
- noma yikuphi ukuvivinya okudinga ukuthi unike 100% (isibonelo, i-sprint).
Uma unquma ukuqhuba ukuqeqeshwa kwesikhashana, ungakhohlwa ukuthi yonke iminithi yobukhulu obukhulu bomsebenzi kufanele ube nomzuzu wokuphumula. Isibonelo, uma usebenzisa ibhayisikili yokuzivocavoca , kufanele kubonakale kanje:
- Imizuzu engu-1,3,5,7,9,11 - uhamba ngesivinini esisheshayo ngokubuya okugcwele;
- Imizuzu engu-2,4,6,8,10,12 - uhamba kancane, ubeka umoya wakho ngokuhlelekile.
Ngokufanayo, ungaqeqesha ukusebenzisa izinhlobo ezahlukene zemithwalo, okubaluleke kakhulu - ukuhambisana nombuso.