20 Mienzaniso yeAerobic uye Anaerobic Mabasa - Encyclopedia

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Misiyano pakati peeerobic uye anaerobic zviitiko
Mienzaniso yezviitiko zveanaerobic
Mienzaniso yezviitiko zveaerobic

Kufema aerobic uye anaerobic Idzi inzira dzekuwana simba neiyo muviri inosiyaniswa muhupo nekudyiwa kweoksijeni.

Chiitiko aerobicapo simba rinodikanwa kuti riite iri chikamu cheiyo oxidation dunhu re makabhohaidhiretsi uye mafuta, ndiko kuti, zvinoda kuti okisijeni isvike pakuitisa kana kuichengetedza nekufamba kwenguva.
Chiitiko anaerobic painenge isingade oxygen asi asi dzimwe nzira dzekuwana simba, senge kuvirisa lactic acid kana kushandiswa kweATP (adenosine triphosphate) tsandanyama.

Uku kufunga kwakakosha pakuita mitambo kana kurovedza muviri, kuti isazoda simba kubva kumuviri kupfuura zvakafanira mune yega yega nhanho dzekuwana simba.

Misiyano pakati peeerobic uye anaerobic zviitiko

Musiyano mukuru pakati pezvose zviri zviviri, sekutaura kwatatove, kuvapo kana kusavapo kweoksijeni senzira yekuwana simba nekukurumidza. Zviitiko zveAerobic, saka, zvakabatana neiyo cardiorespiratory system uye inogona kugara kwenguva yakareba., sezvo huwandu hwayo hwekuda hwakaiswa mukukwanisa kwemuviri wedu kuisa oxygen kubva mumhepo uye kuita kuti ifambe nemuviri.

Kusiyana nezviitiko zveanaerobic, zvine simba rekuputika rinobva mumhasuru uye simba ravo rekuchengetedza, saka ivo vanowanzo kuve mapfupi uye akakwirira masimba emabasa. Kana ikawedzerwa kwenguva, pane njodzi yekuunganidza lactic acid, ne-chigadzirwa chekushandisa kwechimbichimbi kweglucose iyo inowanzo kutungamira mukurumwa nekuneta kwemhasuru.

Ipapo: maekisesaizi eerobic akareba uye akareruka kusvika pakati nepakati, nepo anaerobic kurovedza kwakasimba uye kupfupi. Zvisinei, kurovedza muviri kwakakodzera kunofungidzira kushandiswa kwakaringana kwenzira mbiri dzekuwana simba.

Mienzaniso yezviitiko zveanaerobic

Kusimudza simbi. Munguva yekusimudza, tsandanyama dzinoshanda pakukwirira kwakawanda, kuzadzikisa basa rakatarwa kwenguva pfupi, sezvo mweya wacho usiri kushandiswa kumutsidzira simba. Izvi zvinowedzera simba remhasuru uye kutsungirira, ichigadzira hypertrophy..
ABS. Ichi chiitiko chakajairika ndeyeanaerobic sezvo iwo mapush-up akanangana nekuwedzera masimba emhasuru uye kuramba mamiriro ekuneta, kuburikidza nekuwedzera kwenguva refu nhevedzano yekudzokorora kwesimba.
Mapfupi uye akasimba madzinza (sprints). Aya ndiwo maratidziro akapfupika asi nekuyedza kwakawanda, senge iwo 100m akapamhanyisa marudzi, mairi simba nekumhanyisa kwenzvimbo dzapasi uye torso zvinokudziridzwa, pamusoro pekutsungirira kwese kweiyo muviri.
Mushonga bhora kukanda. Explosive simba kurovedza muviri iyo inosanganisira hombe seti yemhasuru yakarongedzwa kuti iwedzere kusimuka kuseri kwemusoro uye kukanda bhora pamusoro pefudzi kusvika pazvinobvira. Iko kufamba kuri kukurumidza uye kwakasimba, saka hakudi kunyatsofema.
Bhokisi rinokwakuka (bhokisi rinosvetuka). Ichi chiitwa chinoitwa nekusvetuka nemakumbo ese pabhokisi rehurefu hwakasiyana, kumanikidza makumbo kuunganidza simba uye mhasuru simba. Izvo zvakajairika kwazvo munzira dzekuyambuka.
Isometric kurovedza muviri. Icho chimiro chekurovedza muviri kwakanyanya kusinga sanganise kufamba, asi chengetedza musuru chinzvimbo kwenguva pfupi yenguva kuti ubudise kuenderera nesimba, kukurudzira kutsungirira kwemhasuru mukushayikwa kwe oxygen.
Mabhawa uye zvakafanana. Uchishandisa muviri pachawo sekurema, izvi zviitwa zvinoda kuti mhasuru dzemaoko kuti dziunganidze simba rakaringana kutisimudzira huwandu hwakapetwa uye hwakagumirwa, nekudaro ichisimudzira simba rayo uye hypertrophy, pasina kushandisa kufema panguva yekuyedza.
Push-ups (kusundira-kumusoro). Zvakafanana nemabhero, asi zvakatenderedza pasi, ichi chiitiko chekare chinoshandisa giravhiti sekushora kukurira, kusimudza huremu hwako muzvikamu zvipfupi uye nekukurumidza zvekuyedza zvinowedzera sezvo mhasuru dzinowana simba.
Squats Yetatu mune yakasarudzika akateedzana padhuze nekusundira-mudumbu uye mudumbu, iwo makwati anodonhedza huremu hwetambo rakatwasuka uye maoko akatambanudzwa (kana pamusoro pemutsipa) pazvidya, ichivabvumira kuti vashande nesimba kusimuka nekudzika zvakare, panguva iyo vanenge vasiri kugamuchira oxygen kubva mukufema kwavo.
Freediving kana yemahara kudhizaina. Mutambo unozivikanwa wakanyanyisa uyo unomisa kufema panguva yekudonha pasi pemvura, uko panogona kuita mapapu makuru kubata mweya, asi zvakare anaerobic kuedza, sezvo uri pasi pemvura tsandanyama dzinofanirwa kushanda pasina okisijeni yekuisa.

Mienzaniso yezviitiko zveaerobic

Famba. Chiito chakareruka chiripo, chiine basa rakakura reeerobic uye icho chinoitwa kuburikidza nemisangano mirefu umo mweya wekufema uye wemoyo nemoyo unoshanda usingaregi, kupisa mafuta uye makabhohaidhiretsi. Izvo zvakanaka zvekuchengetedza mapapu uye kuwedzera kuramba kwemoyo.
Trot. Iyo inokurumidza vhezheni yekufamba ndeye zvine mwero kukanganisa kurovedza pamakumbo nemabvi, asi izvo inotsigira yekufema uye yemwoyo mutinhimira mukutarisana neyakakwira uye yakasimba simba kudiwa. Inowanzo sanganiswa nenguva dzekuzorora (kufamba) uye pfupi nguva yekumhanya (anaerobic).
Kutamba. Iyo inovaraidza, fomu fomu yekurovedza muviri iyo inoshandisa yakawanda mhasuru miitiro kune shingairira kutsungirira, kufambisa pamwe nekugona kwekufema sezvo zvichikwanisa kupararira pamusoro pemimhanzi yakasiana-siana ichipa mutsindo unodiwa. Iyo inzira inobatsira munharaunda yekurovedza muviri, futi.
Tennis. Iyo inonzi "mutambo chena" muenzaniso weaerobic maitiro, kubvira zvinoda kuve mukugara uchingofamba padare, chenjera kunongedzwa nebhora iyo, pamusoro pezvo, inowedzera kumhanya kwayo sekurohwa uye kudzoserwa pamusoro pemambure.
Kushambira. Imwe yeanonyanya kurovedza muviri maekisesaizi, sezvo zvichitoda kufema kukuru kwemweya kuchengetedza muviri uchishanda wakanyudzwa mumvura. Inosimudzira kugona kwemapapu, kushaya moyo uye dzimwe nguva simba reanaerobic remagumo.
Aerobic inosvetuka. Iyo yechinyakare yekurovedza muviri maekisesaizi Ndiwo muenzaniso wakanakisa werudzi urwu rwezviitiko zvine yakakwira oxygen yekushandisa, umo kufamba kwacho kunosimbiswa panguva dzinoverengeka dzakateedzana maitiro uye zvinoenderana neyakajairwa nemoyo wemuviri.
Kuchovha bhasikoro. Iko kurovedza bhasikoro kuri kunetsa zvakanyanya kumakumbo ezasi, kukumbira yakakura kwazvo moyo wekutadza mweya kusvika padanho rekuti iko kuyedza kuchitsigirwa, zvakanyanya muchimiro chemarathoni, panguva yematunhu ese anofanirwa kuvharwa nepakati nepakati. Mafainari, mune iro rakakura mutoro wesimba rakadhindwa kuti risvike pakumhanya uye kusvika pakutanga, pachinzvimbo, rinongova anaerobic.
Mutsara. Sezvazviri mune yekuchovha bhasikoro, asi neepamusoro makumbo uye trunk, zviri pamusoro kurovedza muviri kwakasimba kwenguva kunoda kutarisirwa kwekuneta uye yakanaka uye inogara ichingodya okisijeni, kuti ugone kuchengetedza chikepe ichienda nesimba iro rakadhindwa pamakwashu.
Tambo tambo. Chiitwa ichi chakajairika kune vazhinji vanoita zvemitambo, chero iri rairo, sezvo inoda kuramba ichisvetuka kudzivirira tambo, kugona kuenda nekukurumidza kana kunonoka zvichienderana nesimba rekutsungirira kwemunhu.
Bhora. Inoonekwa seyese eerobic uye yemanaerobic mutambo, sezvo ichibatanidza mapfupi, akasimba anomhanya nekufamba-famba uchidzoka nekudzoka kudare hombe, kutarisira chiitiko chebhora. Kunze kwemubati wepagedhi, hapana mumwe wevatambi venhabvu anoramba akamira, saka zvinoda kufema kwakanaka uye nemoyo kugona.