Kukho ezimbini iintlobo zomthwalo - aerobic kunye ne-anaerobic. Umntu wabo wokuqala unikela ngenxaxheba ezininzi kwiiklabhu zempilo, ukuthengisa iintlobo ezahlukeneyo ze-aerobics, kodwa ngokuphathelele umthwalo we-anaerobic, abaninzi bethu abanako. Cinga ukuba imithwalo ye-anaerobic yintoni kunye nento ayinika umzimba womntu.
Umsebenzi wama-Anaerobic
Ukuba uyayiqonda isigama, ke yonke into ilula: "i-aerobic" ithetha ukuba khona kwe-oxygen, kwaye "i-anaerobic" ithetha ukungabi khona kwe-oksijini. Uqeqesho lwe-Aerobic , njengomthetho, lude, kwaye luqhutywe ngezinga elifanayo, kungekhona kakhulu, elivumela umzimba ukuba ufumane umoya ngokukhululeka. Ukuzivocavoca kwama-Anaerobic kubonisa ukuba ixesha elifutshane, kodwa uqeqesho oluphezulu, ngexesha apho umzimba uvakalelwa khona ukungena kwe-oksijini. Ngelo xesha, amandla agcinwe kwiimisipha ayenziwayo. Umgangatho ophezulu wemithwalo ye-anaerobic yintliziyo yabo ephakamileyo: ukulinganisa, ukuphanga, ukunyuka, ukunyuka kwizitepsi - zonke apho kuthatha inxaxheba esheshayo okanye enzima.
Umgaqo wezenzo ze-anaerobic imithwalo ilula, kodwa usenza ukuba sibuyele kwiinkqubo zangaphakathi. Ngoko ke, ngexesha leemisipha ezinzulu zokuqeqesha u-oxygen, kutheni i-lactic acid iqokelela. Xa kuba yinto eninzi, kubangela ukukhathala kwemisipha. Kancinci, ukuqeqeshwa kwe-anaerobic kuphucula ikhono lomzimba kunye ne-lactic acid ikhutshwe ngokukhawuleza kwaye ngokukhawuleza, kukuvumela ukwandisa ixesha lokuzivocavoca ngamandla kwaye ngelo xesha-ukunyamezela kunye namandla.
Ngaba umthwalo we-anaerobic ungcono kunezinye na?
Namhlanje, iingcali zithatha ukukholelwa ukuba akuyiyo i-aerobic, kodwa i-anaerobic, imithwalo inokuchaphazela ngempumelelo umzimba - kungekhona nje kwindlela yendabuko yokunyuka kwamandla, kodwa nokulahlekelwa ubunzima. Konke kuxhomekeke kwindlela oyisebenzisa ngayo. Imithwalo ye-anaerobic yamandla emzimbeni iphucula ezininzi:
- ukuqinisa imisipha, kunye nokutya kweprotheni - ukwanda kwawo;
- ukuphucula ukusebenza kweenkqubo zokuphefumula kunye neenqwelo zomoya;
- ukuphucula amandla omzimba wokuxhathisa i-toxin;
- ukususwa ngokukhawuleza kweetekisi.
Nangona ukuba ukuqeqeshwa kwe-aerobic ngexesha leseshoni kuyatshisa iikhalori ezingaphezu kwe-anaerobic, ngenxa yesidingo sokubuyisela izihlunu, ukusetyenziswa kweekhalori kuyaqhubeka kweeyure ezili-12 emva koqeqesho lwe-anaerobic. Ukongezelela, iimfumi zomeleleyo zichitha iikhalori ezininzi ebomini babo, ezikuvumela ukuba ulahlekelwe isisindo ngokukhawuleza nangakumbi.
Umsebenzi wama-Anaerobic
Kwiimeko ze-anaerobic load, ixesha elincinci lifunekayo ukuze uqeqesho, kwaye iziphumo azikho mbi kunokuba uqhube umzuzu opheleleyo wama-40. Iingcali zikholelwa ukuba imizuzu engama-12 kuphela yomthwalo we-anaerobic umda ngosuku ngokwaneleyo ukuba ungayazi iingxaki ngobunzima obukhulu! Nangona kunjalo, imithwalo enjalo idla ngokubanzi phakathi kwabo bafuna ukwandisa amandla abo nokunyamezela.
Makhe siqwalasele ngokubanzi iinkcukacha ezenza ukuba zibandakanywe kuqeqesho lwakho:
- Naluphi na umsebenzi usebenzisa isisindo esikhulu-nokuba ingaba ibha, usebenzise umatshini okanye izithambiso;
- nayiphi na imisebenzi efuna ukuba unike 100% (umzekelo, i-sprint).
Ukuba unquma ukwenza ukuqeqeshwa kwexesha, ungakulibali ukuba yonke iminithi yobungakanani obukhulu bomsebenzi kufuneka ube nomzuzu wokuphumla. Ngokomzekelo, ukuba usebenzisa ibhayisikili yokuzilolonga , kufuneka ibonakale njengale:
- Imizuzu eyi-1,3,5,7,9,11 - uhamba ngokukhawuleza ngokukhawuleza ngokubuya;
- Imizuzu eyi-2,4,6,8,10,12 - uhamba ngokukhawuleza, ubeke umoya wakho.
Ngokufanayo, unokuqeqesha ukusebenzisa iintlobo ezahlukeneyo zemithwalo, ebaluleke kakhulu - ukuthobela urhulumente.