Zitsanzo za zochitika za Aerobic ndi Anaerobic - Encyclopedia

Zochita za Aerobic ndi Anaerobic - Encyclopedia

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Kusiyana pakati pa zochitika za aerobic ndi anaerobic
Zitsanzo za zochitika za anaerobic
Zitsanzo za zochitika za aerobic

Kupuma aerobic ndi anaerobic Ndi njira zopezera mphamvu ndi thupi lomwe limasiyanitsidwa ndikupezeka kwa mpweya wa oxygen.

Ntchito ndi aerobicpamene mphamvu zofunikira kuchita ndi gawo la gawo la makutidwe ndi okosijeni a chakudya ndipo mafuta, ndiye kuti, zimafunikira zolowetsa mpweya kuti zizigwira kapena kuzisamalira pakapita nthawi.
Ntchito ndi anaerobic ngati safuna mpweya koma njira zina zopezera mphamvu, monga kuthira lactic acid kapena kugwiritsa ntchito ATP (adenosine triphosphate) yaminyewa.

Izi ndizofunikira mukamachita masewera olimbitsa thupi kapena masewera olimbitsa thupi, kuti musafune kuyesetsa kwambiri kuchokera m'thupi kuposa momwe mungapezere mphamvu.

Kusiyana pakati pa zochitika za aerobic ndi anaerobic

Kusiyana kwakukulu pakati pa zonsezi ndi monga, monga tanenera kale, kupezeka kapena kupezeka kwa mpweya ngati njira yopezera mphamvu mwachangu. Zochita za aerobic, ndiye, zimalumikizidwa ndi dongosolo la mtima wamtima ndipo zimatha kukhala nthawi yayitali., popeza kuchuluka kwake kumafunikira mphamvu yathupi lathu kuphatikizira mpweya wochokera mlengalenga ndikupangitsa kuti uzizungulira thupi lonse.

Mosiyana ndi zochitika za anaerobic, zomwe mphamvu zawo zimaphulika zimachokera ku minyewa ndi mphamvu zawo, chifukwa nthawi zambiri zimakhala zazifupi komanso zazikulu. Ngati itenga nthawi yayitali, pamakhala chiopsezo chokhala ndi asidi ya lactic, yomwe idapangidwa chifukwa cha kugwiritsidwa ntchito mwadzidzidzi kwa shuga komwe kumabweretsa kufooka komanso kutopa kwa minofu.

Kenako: Zochita zolimbitsa thupi zimatenga nthawi yayitali ndipo zimakhala zopepuka pang'ono, pomwe zolimbitsa thupi za anaerobic zimakhala zazikulu komanso zazifupi. Komabe, zolimbitsa thupi zolondola zimaganizira kugwiritsa ntchito mokwanira mitundu yonse iwiri yopezera mphamvu.

Zitsanzo za zochitika za anaerobic

Kunyamula zitsulo. Pakukweza minofu, minofu imagwira ntchito kwambiri, kukwaniritsa ntchito yomwe yasankhidwa kwakanthawi kochepa, popeza kuti mpweya sukugwiritsidwa ntchito kukonzanso mphamvu. Izi zimapangitsa kuti minofu ikhale yolimba komanso yopirira, ndikupanga hypertrophy..
ABS. Zochita zofala kwambiri izi ndi anaerobic popeza mndandanda wazokakamiza uli ndi ntchito yakukulitsa mphamvu zamphamvu ndikulimbana ndi kutopa, kudzera pakubwereza kwamphamvu kwakanthawi.
Mitundu yayifupi komanso yamphamvu (sprints). Iyi ndi mipikisano yayifupi koma ndi kuyesetsa kwambiri, monga mipikisano ya 100m, momwe mphamvu ndi liwiro lamapazi am'munsi ndi torso zimapangidwa, kuposa kupirira kwachilengedwe konse.
Kuponya mpira wamankhwala. Zochita zolimbitsa thupi zomwe zimakhudza minofu yayikulu yomwe idakonzedwa kuti ipitirire patsogolo pamutu ndikuponyera mpira paphewa momwe angathere. Kuyenda uku ndikofulumira komanso kolimba, chifukwa chake sikutanthauza kupuma.
Kudumpha kwa bokosi (kudumpha kwa bokosi). Ntchitoyi imachitika ndikudumpha ndi miyendo yonse pabokosi lazitali zosiyanasiyana, kukakamiza miyendo kuti ipezere mphamvu ndi mphamvu zamphamvu. Ndizofala kwambiri pamachitidwe owoloka.
Kuchita masewera olimbitsa thupi. Ndi mtundu wa masewera olimbitsa thupi omwe samakhudza kuyenda, koma khalani olimba mthupi kwa kanthawi kochepa kuti mupange kuyeserera kosalekeza, kulimbikitsa kupirira mwamphamvu pakalibe mpweya.
Mabala ndi kufanana. Pogwiritsa ntchito thupi lenilenilo ngati kulemera, izi zimafunikira minofu yam'manja kuti itolere mphamvu zokwanira kutikweza kangapo mobwerezabwereza, potero amalimbikitsa mphamvu zake ndi hypertrophy, osagwiritsa ntchito kupuma panthawiyi.
Kankhani (zolimbikitsa). Mofanana ndi ma barbells, koma mozondoka, masewera olimbitsa thupiwa amagwiritsa ntchito mphamvu yokoka ngati kukana kuthana nawo, kukweza kulemera kwanu mwachidule komanso mwachangu komwe kumakulirakulira minofu ikamapeza mphamvu.
Magulu Chachitatu pamndandanda wakale pafupi ndi kukankha ndi m'mimba, squats amagwetsa kulemera kwa torso yolunjika ndi mikono yotambasulidwa (kapena pamwamba pa khosi) pa ntchafu, kuwalola kuti ayesetse kudzuka ndi kutsikanso, munthawi imeneyi sakhala akulandira mpweya kuchokera kumoyo wawo.
Omasulira kapena kuthamanga pamadzi kwaulere. Masewera odziwika bwino kwambiri omwe amaimitsa kupuma pamadzi m'madzi, momwe mapapo amafunikira kuti athe kupuma, komanso kuyesayesa kwa anaerobic, popeza kukhala pansi pamadzi minofu iyenera kugwira ntchito yopanda mpweya.

Zitsanzo za zochitika za aerobic

Yendani. Kuchita masewera olimbitsa thupi kosavuta komwe kulipo, kochita bwino kwambiri komanso komwe kumachitika nthawi yayitali momwe makina opumira ndi mtima amagwirira ntchito mosalekeza, kuwotcha mafuta ndi chakudya. Ndikofunika kusunga mapapo ndikuwonjezera kukana kwamtima.
Trot. Kuthamanga kwachangu ndimayendedwe olimbitsa miyendo ndi mawondo, koma izo imathandizira kupuma komanso mtima wam'mimba polimbana ndi kufunikira kwamphamvu komanso kolimba. Nthawi zambiri zimaphatikizidwa ndi nthawi yopuma (kuyenda) komanso kuthamanga kwakanthawi (anaerobic).
Kuvina. Zochita zolimbitsa thupi, zamagulu zomwe zimagwiritsa ntchito minyewa yambiri kuti yesetsani kupirira, kulumikizana komanso kupuma momwe zingafalikire pamitundu yosiyanasiyana ya nyimbo zomwe zimapereka chotsatira chofunikira. Ndi njira yothandiza anthu kuchita masewera olimbitsa thupi, nawonso.
Tenesi. Zomwe zimatchedwa "masewera oyera" ndi chitsanzo cha machitidwe a aerobic, kuyambira Pamafunika kuyenda nthawi zonse kukhothi, tcheru kuti muwone komwe mpira ukuwongolera zomwe, kuwonjezera, zimawonjezera liwiro lake ikamenyedwa ndikubwezeretsedwanso paukonde.
Kusambira. Imodzi mwamasewera olimbitsa thupi ovuta kwambiri, chifukwa pamafunika mpweya wabwino kuti thupi ligwire ntchito yomiza. Imalimbikitsa mphamvu yamapapo, kukana kwamtima ndipo nthawi zina mphamvu ya anaerobic yamapeto.
Aerobic akudumpha. Chizolowezi chochita masewera olimbitsa thupi Ndi chitsanzo chabwino kwambiri cha zochitika zamtunduwu zomwe zimagwiritsa ntchito mpweya wabwino, momwe mayendedwe amathandizira nthawi zingapo zotsatizana ndipo zimatengera pafupifupi kukana kwamtima kwa thupi.
Kupalasa njinga. Kugwiritsa ntchito njinga kumakhala kovuta kwambiri pamiyendo yakumunsi, ikufuna mphamvu yayikulu yakukhudzika kwamphamvu mpaka kuyesayesa kuti kuyesetsedwe, mofanana ndi ma marathons, pamadongosolo onse omwe akuyenera kuphimbidwa mwachangu. Zomaliza, momwe mphamvu yayikulu kwambiri imasindikizidwa kuti ifike kuthamanga kwambiri ndikufika koyamba, m'malo mwake, ndi anaerobic chabe.
Mzere. Monga momwe zimakhalira panjinga, koma ndimiyendo yam'mwamba ndi thunthu, ndi pafupifupi zolimbitsa thupi zolimbitsa thupi pakapita nthawi zomwe zimafunikira kuwongolera kutopa komanso kudya mpweya wabwino nthawi zonse, kuti bazumanane kweenda kabotu amakanze mabotu aali mumasena.
Chingwe cholumpha. Kuchita masewerawa ndi kofala kwa akatswiri ambiri pamasewerawa, kaya ndi otani, chifukwa amafunika kulumpha mosalekeza kuti apewe chingwe, kutha kuyenda msanga kapena pang'onopang'ono kutengera kuthekera kwa kupirira kwa munthu.
Mpira. Amawerengedwa kuti ndi masewera olimbitsa thupi komanso othamanga, chifukwa amaphatikiza mayendedwe achidule, othamangitsika mobwerezabwereza kubwalo lalikulu lamilandu, akuyembekeza momwe mpira ungachitire. Kupatula wopanga zigoli, palibe m'modzi mwa osewera mpira amene amakhalabe wokhazikika, chifukwa chake zimafunikira kupuma bwino komanso mtima wamtima.