Okudingeka Ukwazi Ngokuzivocavoca Nge-Anaerobic

-Delile

• Ukubuka konke
• Izinhlobo zokuzivocavoca nge-anaerobic
• Umehluko phakathi kokuzivocavoca nge-aerobic ne-anaerobic
• Isayensi ngemuva kwe-anaerobics
• Izinzuzo
• Kwandisa ukuqina kwamathambo nobuningi
• Ikhuthaza ukugcinwa kwesisindo
• Kwandisa amandla
• Kuqinisa umzimba
• Kwandisa umkhawulo we-lactic
• Ulwa nokudangala
• Yehlisa ubungozi besifo
• Kuvikela amalunga omzimba
• Kuqinisa amandla
• Ukudla okudlela endlini

Ukubuka konke

Ukuzivocavoca nge-Anaerobic - umfutho ophakeme, amandla aphezulu okuzivocavoca umzimba - kwehlukile kokuvivinya umzimba nge-aerobic.

Yize leli gama lingahle lingabi yileli ojwayelene nalo, ukuzivocavoca nge-anaerobic kuyinto ejwayelekile futhi esebenza kahle kakhulu. Eqinisweni, kungenzeka ukuthi uzibandakanye nokuzivocavoca kwe-anaerobic ngesikhathi esithile empilweni yakho!

Nakhu konke odinga ukukwazi mayelana nalolu hlobo lokuzivocavoca olushisa ikhalori, lokwakha ukukhuthazela.

Izinhlobo zokuzivocavoca nge-anaerobic

Ukuzivocavoca nge-Anaerobic yinoma yimuphi umsebenzi owehlisa ushukela ngamandla ngaphandle kokusebenzisa umoya-mpilo. Ngokuvamile, le misebenzi yobude obufushane ngamandla amakhulu. Umqondo ngukuthi amandla amaningi akhishwa esikhathini esincane, futhi okudingayo komoya-mpilo kudlula ukunikezwa komoya-mpilo.

Ukuzivocavoca nokunyakaza okudinga ukuqhuma okufishane kwamandla amakhulu kuyizibonelo zokuzivocavoca kwe-anaerobic.

Lokhu kufaka phakathi:

• Phakamisa izinsimbe ezisindayo
• ukugxuma noma ukweqa intambo
• ukuphalaza
• ukuqeqeshwa kwesikhawu esiphakeme (HIIT)
• ukuhamba ngebhayisikili

Umehluko phakathi kokuzivocavoca nge-aerobic ne-anaerobic

Ukuzivocavoca nge-aerobic kukhiqiza amandla kusetshenziswa ukunikezwa okuqhubekayo komoya-mpilo ukuze kuqhutshekwe nezinga lomsebenzi elikhona manje ngaphandle kokudinga amandla angeziwe avela komunye umthombo. Kepha ukuzivocavoca nge-anaerobic kukhuthaza umzimba wakho ukuthi ufune amandla amaningi kunokuba uhlelo lwakho lwe-aerobic lungaveza.

Ukukhiqiza amandla amaningi, umzimba wakho usebenzisa uhlelo lwawo lwe-anaerobic, oluthembele emithonjeni yamandla egcinwe emisipheni yakho.

Ukuzivocavoca okuhamba kancane njengokugijima noma ukuhamba ngebhayisikili kuyizibonelo zokuzivocavoca umzimba. Ukusebenza okusheshayo okusheshayo njengokuphrinta, ukuqeqeshwa kwesikhawu esiphakeme (i-HIIT), intambo yokugxuma, nokuqeqeshwa kwezikhawu kuthatha indlela ebukhali yokuzivocavoca i-anaerobic.

Enye indlela elula yokukhumbula umehluko phakathi kwalezi zinto ezimbili igama elithi "aerobic" lisho "nge-oxygen," kanti "anaerobic" lisho "ngaphandle kwe-oxygen."

Isayensi ngemuva kwe-anaerobics

Kudingeka i-oxygen ukuze umzimba ukwazi ukusebenzisa amafutha ekwenzeni uphethiloli. Njengoba ukuvivinya umzimba usebenzisa i-oksijini ukukhiqiza amandla, kungasebenzisa kokubili amafutha ne-glucose kukaphethiloli. Ukuzivocavoca kwe-Anaerobic, ngakolunye uhlangothi, kungasebenzisa i-glucose kuphela ngophethiloli.

I-glucose itholakala emisipheni yokuqhuma okusheshayo nokufushane kokuhamba, futhi ingasetshenziswa lapho uhlelo lwe-aerobic lukhishwe isikhashana.

Lapho uqala ukuzivocavoca ngamandla, kukhona ukushoda komoya-mpilo okwesikhashana okulethwa emisipheni yakho yokusebenza. Lokho kusho ukuthi ukuvivinya umzimba nge-anaerobic kufanele kukhuthazwe kusetshenziswa i-glucose ngenqubo ebizwa nge-glycolysis.

IGlycolysis ivela kumaseli emisipha ngesikhathi sokuqeqeshwa ngamandla ngaphandle kweoksijini, ikhiqiza amandla ngokushesha. Le nqubo ikhiqiza ne-lactic acid, okuyisizathu esenza imisipha yakho ikhathale kangaka ngemuva kokuqhuma kwamandla.

Ngokuzijwayeza ukuzivocavoca nge-anaerobic njalo, umzimba wakho uzokwazi ukubekezelela futhi uqede i-lactic acid ngempumelelo. Lokho kusho ukuthi uzokhathala ngokushesha okungatheni.

Izinzuzo

Uma ukuzivocavoca nge-anaerobic kuzwakala njengomsebenzi omningi, kungenxa yokuthi kunjalo. Kepha izinzuzo eziza nombuso wokuqina wokuqina wokuzivocavoca zanele ukukwenza ufune amandla ngokuzivocavoca kwakho okulandelayo.

Kwandisa ukuqina kwamathambo nobuningi

Umsebenzi we-Anaerobic - njengokuqeqeshwa kokumelana - kungakhuphula amandla nokuqina kwamathambo akho. Lokhu futhi kunganciphisa ubungozi bakho bokukhumuzeka kwamathambo.

Ikhuthaza ukugcinwa kwesisindo

Ngaphezu kokusiza umzimba wakho ukuphatha i-lactic acid ngempumelelo, ukuzivocavoca nge-anaerobic kungakusiza ugcine isisindo esinempilo.

ukuhlola imiphumela yokuqeqeshwa ngamandla okukhulu kutholakale ukuthi yize umphumela wokuvivinya umzimba njalo emafutheni omzimba mncane, ukuqeqeshwa kwe-HIIT kungaholela ekunciphiseni okuncane emafutheni omzimba esiswini.

Kwandisa amandla

Kungakhuphula amandla akho. Ucwaningo olwenziwa ngo-2008 olwenziwa kubadlali be-baseball be-division 1A lathola ukuthi abadlali abenza imimoya eyisishiyagalombili kuya kwengu-30 ngemizuzu emithathu ngesonto babone amandla abo enyuka ngesilinganiso samaphesenti ayi-15 kuyo yonke inkathi.

Kuqinisa umzimba

Ukuzivocavoca nge-Anaerobic kusiza ukukhulisa imetabolism njengoba yakha futhi igcina imisipha emile. Uma unesisipha esinciphile ngokwengeziwe, amakholori amaningi ozowashisa phakathi nesikhathi sakho sokujuluka esilandelayo. Ukuvivinya umzimba ngamandla kucatshangwa nokuthi kuzokhulisa ukusha kwekhalori lakho langemva kokuzivocavoca.

Kwandisa umkhawulo we-lactic

Ngokuqeqesha njalo ngaphezu komkhawulo wakho we-anaerobic, umzimba ungakhuphula ikhono lawo lokusingatha i-lactic acid, eyandisa eyakho, noma lapho uthola khona ukukhathala. Lokho kusho ukuthi uzokwazi ukusebenza kanzima, isikhathi eside.

Ulwa nokudangala

Udinga ukukhetha? Ucwaningo lukhombisa lokho ngisho nokulwa nokudangala.

Yehlisa ubungozi besifo

Ukuzuza ngamandla nasekucineni kwamathambo okutholwe ukuqeqeshwa okuphezulu kwe-anaerobic, njengama-squats we-bodyweight nama-pushups, kunganciphisa ubungozi besifo sikashukela nesifo senhliziyo.

Kuvikela amalunga omzimba

Ngokwakha amandla emisipha yakho nobukhulu bemisipha yakho, amalunga akho azovikeleka kangcono, okusho ukuthi uzoba nokuvikelwa okukhulu ekulimaleni.

Kuqinisa amandla

Ukuvivinya umzimba okungaguquguquki kwe-anaerobic kwandisa amandla omzimba wakho wokugcina i-glycogen (lokho umzimba wakho okusebenzisa njengamandla), ikunike amandla amaningi empini yakho elandelayo yokuzivocavoca umzimba okukhulu. Lokhu kungathuthukisa ikhono lakho kwezemidlalo.

Ukudla okudlela endlini

Ukuzivocavoca kwe-Anaerobic kusunduza umzimba wakho namaphaphu ukuthembela emithonjeni yamandla egcinwe emisipheni yakho. Incazelo yaleli gama ihumusha ngokuthi “ngaphandle komoya-mpilo.”

Abantu bangakugwema ukuqeqeshwa kwe-anaerobic ngoba kunzima. Kodwa ngokwenza izivivinyo ezilula ze-anaerobic, njengokuqeqeshwa kwesikhawu esiphakeme, ama-sprints, nokuqeqeshwa okusindayo, ungazuza izinzuzo zalokhu kuzivocavoca okunamandla.