Umthwalo ezahlukeneyo aerobic kunye anaerobic

Wakuba wenze isigqibo ukuqala kwiiklasi eziqhutyelwa na club ukufaneleka, kufuneka ucinge nzulu inkqubo lwabo lwezemidlalo. Kuba abantu abaninzi bafuna nje umphathi ingcebiso kwingcali, kwimeko nganye, bakwazi ukukhetha imisebenzi zezemidlalo ngokungqinelana iimpawu qethe umntu ngokwasemzimbeni.

Ndiqinisekile abaninzi ningaba nimvile i "Cardio" okanye aerobic umthambo, nto leyo amaxesha amaninzi ukwandisa impumelelo yoqeqesho, ukukhuthaza ukwehla kobunzima nokucutha umngcipheko izifo. Kwangaxeshanye, bambalwa abantu bayazi malunga ntshikilelo anaerobic, leyo nayo ngokukhuselekileyo kwaziwe ukuba imithambo, ilincedo nemithambo yegazi.

Nabani na ligqibe ukuzibandakanya kwimidlalo, kufuneka bazi umahluko phakathi anaerobic umthambo aerobic - oku kuya kunceda ukuba ukhethe ukhetho kakhulu ifanelekileyo.

Ngengqiqo jikelele ilizwi, anaerobes - ezi eziphilayo ukuba ndifumane amandla sabo ezinawo elilinganiselweyo ioksijini, ngenxa zeendawana phosphorylation. Ngu mfanekiso eyenziwa umntu ubonisa ngokuthi utye elinganiselweyo oksijini zibizwa ngokuba anaerobic. Bona yenziwa ngeendleko amandla, nto leyo zigcinwa izihlunu. Lilele umahluko yabo ebalulekileyo ukusuka umthambo aerobic, ekufuneka ioksijini ungena emzimbeni ukuphefumla.

umthwalo anaerobic kwi-naluphi na uqeqesho nzima yaye fast emzimbeni. Ezi ziquka lokubaleka ukubaleka, ukutsiba intambo, ukukhwela ibhayisikile, weightlifting, ndiyoyisile le kumathambeka, njl

Inyaniso kukuba ngexesha ukusetyenziswa kakhulu zihlunu yabantu lifumana ukunqongophala nokoyika ioksijini, ifumaneka njalo kwi carbohydrate omzimba sidiliziwe ngaphandle inxaxheba yakhe. Iveliswe ngu lactic acid - yimveliso yokubola glucose. Imvakalelo ukudinwa kwenzeka xa igazi sele efunde lactic acid, ngoko umthwalo anaerobic zithathwa elifutshane. Ngokuthe ngcembe, Noko ke, umzimba womntu akufundisayo kwaye lula sele ebona lokwandisa lactic acid. lwakukhula ixesha uqeqesho, kwaye umntu lowo engasekho ngokukhawuleza kangaka uziva udiniwe.

imithambo anaerobic Ukukhuthaza ukusetyenziswa kakhulu amandla izihlunu ixesha analo lifutshane. Ngenxa kule kukho omeleza izihlunu kunye nokuphucula iinkqubo sentliziyo zokuphefumla. Ngoqeqesho ekuhambeni kwexesha umntu ukwandisa ukukwazi ephilayo ukuxhathisa ukuqokelela ityhefu nokukhawulezisa zinomgutyulo zabo. Kukhuselekile ukuba abantu ababhalelwayo uqeqesho anaerobic sele umthambo esiqhelekileyo, ukwandisa unyamezelo, yaye kakhulu ngempumelelo kunokuba abanye ukulwa ukudinwa ngakumbi.

Akumangalisi ke, ezi zifundo ukunceda ekulweni ukutyeba - oku kwandisa kwaye komeleza mass kwezihlunu, ngoko akukho ndawo okunamafutha.

umthwalo anaerobic kwindawo yokuqala kufuneka yenziwe kwabo bafuna ukwandisa amandla abo. Ngokubanzi, baluncedo kakhulu nabani - emva bonke akafuni ukuba zomelele yaye ningadinwa ngokukhawuleza? Kodwa ngaphambi kokuba uqale lo msebenzi, kufuneka ukwazi imithetho embalwa elula eziya kunceda kakuhle ukuba baqhube izifundo.

Ngoko ke, kufuneka kuqala nokukhangela ngeliso elibukhali inqanaba labo qethe. Ukuba umtsha kwi ezemidlalo, kufuneka uqale ngokulinganisela anaerobic. Kuyimfuneko ukuba ukulungiselela umzimba wakho, wamnika elula, kodwa emva kweeveki ezimbalwa ungahambisa kwi ukuzilolonga kakhulu ngakumbi.

Kunyanzelekile ukuba enze ashushu-up phambi uqeqesho "aphozise phantsi" (ngokolula umthambo kunye nokuphumla) emva kwesikolo.

imithambo anaerobic ukuba contraindicated ngexesha lokukhulelwa. Kodwa abafazi abafuna ukuba bahlukane namanqatha engafunwayo, olu qeqesho luya kunceda ufumane inani ezibhityileyo.