Zvemukati
- Musiyano uripo pakati pemhando mbiri idzi
- Mienzaniso yekurovedza muviri
- Mienzaniso yeanaerobic kurovedza
Pane nzira mbiri dzekuwana simba mumuviri wemunhu: kufemaaerobic uye anaerobic, Maitiro anosiyaniswa nekuvapo uye kushandiswa kweoksijeni, mune yekutanga kesi, uye kusavapo kwayo, mune yechipiri.
Iine iyo maekisesaizi eerobicIsu tinomanikidza muviri kuti ushandise simba kuburikidza nedunhu rehydrohydrate uye mafuta oxidation, ndiko kuti, kuburikidza nekushandiswa kweoksijeni kuti utange ivo kana kungovatsigira nekufamba kwenguva.
Asi, anaerobic kurovedza Izvo hazvidi okisijeni, sezvo ivo vachishandisa dzimwe nzira dzekutora simba, senge kuviriswa kweactic acid kana kushandiswa kweATP (adenosine triphosphate) tsandanyama.
Uku kufunga kwakakosha kana uchiita mitambo kana kurovedza muviri, kuti usazoda zvimwe kubva kumuviri kupfuura zvakafanira mune yega yega nhanho dzekuwana simba uye kugona kutungamira iko kuedza nenzira yakakodzera kwazvo.
Musiyano uripo pakati pemhando mbiri idzi
Musiyano mukuru pakati penzira mbiri dzekurovedza muviri, sekutaura kwatatove, kuvapo kana kusavapo kweoxygen senzira yekuwana simba nekukurumidza.
- Iyo zviitiko zveeerobicNaizvozvo, zvakabatana zvakananga nehurongwa hwekufema uye nemoyo, kuitira kuti vagone kugara kwenguva yakareba. Izvi zvinodaro nekuti huwandu hwayo hwekuda hunoiswa pakukwanisa kwemuviri wedu kuisa okisijeni kubva mumhepo uye kuutenderedza kuburikidza nemuviri kuburikidza neropa. Iyo yakakwira iyo oxygenation kugona, iyo yakareba iyo yakasimba simba yekuedza ichave iri.
- Iyo anaerobic kurovedzaKune rimwe divi, iro simba ravo rinoputika rinobva mumhasuru pachavo uye nesimba ravo rekuchengetedza, ivo vanowanzo kuve mapfupi uye akasimba kwazvo. Muchokwadi, kana ikawedzerwa kwenguva, pane njodzi yekuunganidza lactic acid mumhasuru, ne-chigadzirwa chekushandisa kwekukurumidza kweglucose. Uye iyo yekuvaka-kumusoro inotungamira mukutsika uye kwenguva refu kuneta kwemhasuru.
Saka: maekisesaizi marefu uye akareruka kusvika pakati nepakati, nepo anaerobic kurovedza kwakasimba uye kupfupi.
Mienzaniso yekurovedza muviri
Anofamba 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.
Kudzora. Iyo inokurumidza vhezheni yekufamba ndeye kurovedza ine zvine mwero kukanganisa pamakumbo nemabvi, asi izvo zvinotsigira iyo yekufema uye yemoyo rhythm pamberi peakakwira uye akasimba akasimba simba kudiwa. Inowanzo sanganiswa nenguva dzekuzorora (kufamba) uye pfupi nguva yekumhanya (anaerobic).
Matambiro Iyo inovaraidza, yeboka-rakavakirwa fomu yekurovedza muviri iyo inoshandisa yakawanda mhasuru miitiro yekushandisa kutsungirira, kubatana, uye kufema kugona, sezvo ichikwanisa kuwedzerwa pamusoro pemhando dzakasiyana dzemimhanzi dzinopa iwo anodiwa mutinhimira. Iyo inzira inobatsira munharaunda yekurovedza muviri, futi.
Tennis. Iyo inonzi "mutambo chena" muenzaniso wezviitiko zveaerobic, sezvo inoda kuve mukufamba nguva dzose padare, kunyevera kwainotungamira bhora, iro rinowedzerawo kumhanya kwaro kwarinenge richirohwa nekudzoswa 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 ndiyo yakanakisa mienzaniso yemhando iyi yeoksijeni-yakasimba chiitiko, umo kufamba kunosimbiswa mukati akati wandei akateedzana maitiro uye kunovimba kungangoita chete pamuviri wemuviri wemwoyo kutsungirira.
Kuchovha bhasikoro. Iko kurovedza bhasikoro kuri kudzvanya zvakanyanya pamakumbo epazasi, kuchikumbira rakakura kwazvo moyo wekutakura kusvika padanho rekuti iko kuyedza kunosimbiswa, zvakanyanya kunge marathoni, panguva yese maseketi anofanirwa kuvharwa nepakati kumhanya. Mafainari, mune iro rakakura mutoro wesimba rakadhindwa kuti risvike pakumhanya uye kusvika pakutanga, pachinzvimbo, rinongova anaerobic.
Kukwasva. Sezvazviri mune zvekuchovha bhasikoro, asi neakakwirira ekupedzisira uye trunk, chiitiko chakasimba pane nguva chinoda kugadzirisa kuneta uye yakanaka uye inogara ichidya oxygen, kuitira kuti igadzire chikepe ichifamba nesimba rinofarirwa zvikwasviso.
Tambo inosvetuka. 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 anoda yakanaka yekufema uye nemoyo kugona.
Mienzaniso yeanaerobic kurovedza
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). Idzi ndidzo nhangemutange pfupi asi nekuedza kwakawanda, senge furati 100m, umo simba nekumhanyisa kwenzvimbo dzepasi uye torso zvakagadziriswa, 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 kusingabatanidze kufamba, asi panzvimbo pekuchengetedza chinzvimbo chetsandanyama kwenguva pfupi 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 kutisimudza yakawandisa uye inopera huwandu hwenguva, nekudaro kusimudzira simba ravo 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 Yechitatu yeakateedzana akateedzana, pamwe nekusundira-mudumbu uye nemudumbu, iwo makwati anodonhedza huremu hwetambo yakatwasuka uye maoko akatambanudzwa (kana pane nape) pazvidya, achivabvumidza kuti vashande nesimba kusimuka uye pasi zvakare., chinguva panguva yavanenge vasingagamuchire okisijeni kubva pakufema kwavo.
Freediving kana yemahara kudhizaina. Mutambo unozivikanwa wakanyanyisa uyo unomisa kufema panguva yekudonha pasi pemvura, panodiwa mweya mukuru wemapapu kuti ubate mweya, asi zvakare simba reanaerobic, sezvo uri pasi pemvura tsandanyama dzinofanirwa kushanda pasina okisijeni yekuisa.
