Pali mitundu iwiri ya katundu - aerobic ndi anaerobic. Woyamba mwa iwo akupereka makampani ambiri olimbitsa thupi, kulengeza mitundu yosiyanasiyana ya aerobics, koma za katundu wa anaerobic, ambiri a ife sadziwa kwenikweni. Taganizirani zomwe anaerobic ndizomene amapereka thupi la munthu.
Zochita za Anaerobic
Ngati mumvetsetsa mawuwa, ndiye kuti zonse zimakhala zosavuta: "aerobic" amatanthawuza kukhalapo kwa mpweya, ndipo "anaerobic" amatanthawuza kupezeka kwa mpweya. Maphunziro a aerobic , monga lamulo, ndi yaitali, ndipo amachita mofanana, osati kwambiri, zomwe zimalola thupi kuti lipeze mpweya. Zochita za Anaerobic zimasonyeza kuti nthawi yayitali, koma yopambana kwambiri, pamene thupi limamva kuti alibe oxygen. Pa nthawi imodzimodziyo, mphamvu zomwe zasungidwa m'minofu zimagwiritsidwa ntchito mwakhama. Mkhalidwe waukulu wa anaerobic katundu ndipamwamba kwambiri: kulemetsa, kuthamanga kulikonse, kulumpha chingwe, kukwera, kukwera pamasitepe - zonse zomwe zimachitika mwamsanga kapena zolemetsa.
Mfundo yochita za anaerobic katundu ndi yophweka, koma imatikakamiza kuti tipeze njira zamkati. Choncho, panthawi ya minofu yambiri yophunzitsira imasowa mpweya, chifukwa chiyani lactic asidi imagwira. Pakakhala zambiri, zimatulutsa minofu yotopa. Pang'onopang'ono, kuphunzitsa anaerobic kumapangitsa thupi kukhala ndi mphamvu komanso lactic asidi kumasulidwa mofulumira komanso mofulumira, kukuthandizani kuti muwonjezere nthawi yogwiritsira ntchito masewera olimbitsa thupi komanso nthawi yomweyo - chipiriro ndi mphamvu.
Kodi anaerobic imaposa kuposa wina aliyense?
Masiku ano, akatswiri amakhulupirira kuti si aerobic, koma anaerobic, katundu akhoza kuthandizira kwambiri thupi - osati kokha mwambo wa mphamvu yowonjezera, komanso kuchepetsa kulemera. Zonse zimadalira momwe mumagwiritsira ntchito. Zambiri za anaerobic zomwe zimatha thupi zimapanga zambiri:
- kulimbikitsa minofu, ndi mapuloteni zakudya - kuwonjezeka kwawo;
- Kulimbitsa kayendetsedwe kake ka zowumitsa ndi za mtima;
- kuwongolera mphamvu za thupi kuti zisale poizoni;
- kuchotsa msanga kwa poizoni.
Ngakhale kuti kuphunzitsidwa kwa aerobic panthawiyi kumapsa mafuta ambiri kuposa anaerobic, chifukwa chofunikira kubwezeretsa minofu, kalori yogwiritsiridwa ntchito ikupitirizabe maola 12 pambuyo pa anaerobic. Kuonjezera apo, minofu yamphamvu imatha kugwiritsa ntchito makilogalamu ambiri pa moyo wawo, zomwe zimakupangitsani kuchepetsa kulemera mofulumira komanso moyenera.
Zochita za Anaerobic
Muzochitika za anaerobic load, nthawi yocheperapo ikufunika kuti muphunzitse, ndipo zotsatira sizowonjezera kuposa mphindi yonse ya 40. Akatswiri amakhulupirira kuti katundu wokwana 12 okha wa anaerobic nthawi tsiku ndikwanira kuti asadziwe mavuto ndi kulemera kwakukulu! Komabe, katundu wotere amakhala wotchuka kwambiri pakati pa iwo amene amafuna kuwonjezera mphamvu ndi chipiriro chawo.
Tiyeni tione mwatsatanetsatane zomwe zochitika zingakhalepo mu maphunziro anu:
- Zochita zilizonse zogwiritsa ntchito kulemera kwakukulu - kaya ndi bar, makina ochita masewera olimbitsa thupi;
- zochitika zilizonse zomwe zimafuna kuti mupereke 100% (mwachitsanzo, sprint).
Ngati mwasankha kuchita maphunziro ochepa, musaiwale kuti pamphindi iliyonse yapamwamba kwambiri ya zochitikazo muyenera kukhala ndi mphindi yokwanira. Mwachitsanzo, ngati mumagwiritsa ntchito njinga zamagetsi , ziyenera kuoneka ngati izi:
- Mphindi 1,3,5,7,9,11 - mumayenda mofulumira ndi kubwerera kwathunthu;
- Mphindi 2,4,6,8,10,12 - mumayenda pang'onopang'ono, mutayika mpweya wanu.
Mofananamo, mungaphunzitse kugwiritsa ntchito mitundu yosiyanasiyana ya katundu, makamaka chofunika - kuti muzigwirizana ndi boma.