Zochita za anaerobic - ndi chiyani

Ambiri amakhulupirira kuti pali magawikidwe omveka masewera olimbitsa thupi aerobic ndi anaerobic. Mwachitsanzo, kukweza bar ndi anaerobic (mphamvu) zolimbitsa thupi, ndipo kuthamanga ndi aerobic.

Malinga ndi malingaliro awa, maphunziro akupangidwira: mphamvu (anaerobic) - yopeza minofu yambiri, Cardio (aerobic) - yowonda. Izi nthawi zambiri zimakhala zolakwika komanso zosagwira ntchito.

Tiyeni tiwone kusiyana pakati mphamvu (anaerobic) ndi Cardio (aerobic) masewera olimbitsa thupi, mphamvu zolimbitsa thupi ndi mphamvu yanji mthupi ndi kuphatikiza mosiyanasiyana mitundu ya masewera olimbitsa thupi kuti mupeze zotsatira zomwe mukufuna - thupi lokongola lomwe limakumana ndi zofuna zanu :)

Mitundu ya masewera olimbitsa thupi: ANAEROBIC ndi AEROBIC

Kodi pali kusiyana kotani pakati pa anaerobic (mphamvu) ndi masewera olimbitsa thupi?

Aerobic zolimbitsa thupi ndizosiyana ndi mphamvu (anaerobic) gwero lamphamvu lomwe limagwiritsidwa ntchito ndi thupi.

• Zochita zolimbitsa thupi za aerobic - mpweya ndi yekhayo komanso mphamvu zokwanira.
  
• Zochita zolimbitsa thupi za Anaerobic (mphamvu) - mpweya sugwira ntchito pakupanga mphamvu. Mphamvu imapangidwa kuchokera ku "mafuta omalizidwa" omwe amapezeka mwachindunji mumisempha. Katunduyu amakhala kwa masekondi 8-12. Ndipo kenako thupi limayamba kugwiritsa ntchito mpweya. ndipo kuchita masewera olimbitsa thupi kumakhala kodetsa nkhawa.

Chifukwa chake, palibe masewera olimbitsa thupi omwe amakhalapo kwa masekondi 12 ochepa mphamvu.

Koma kulibe machitidwe olimbitsa thupi aerobic mwina - kumayambiriro kwa masewera aliwonse olimbitsa thupi, mphamvu zimapangidwa anaerobically (popanda mpweya), monga ndi masewera olimbitsa thupi.

Chifukwa chake, polankhula za kuphunzitsa kwa anaerobic kapena aerobicNthawi zambiri amatanthauza njira iti yopangira mphamvu yomwe imakhala yofunika kwambiri.
Ndipo zimatengera kukula ndi kutalika kwa katundu. Ndiye kuti, mphindi 15 zakuthamanga mosathamanga pafupifupi ndi "masewera olimbitsa thupi" kuposa kuthamanga kwachiwiri kwa mphindi 10 ndikupumira pakati pawo. Chitsanzo china - kuthamanga pa liwiro lalitali mtunda wautali kungaoneke kuti ndi masewera olimbitsa thupi. Ndipo kuphatikiza ndi kuphunzitsidwa kwamphamvu kale.

Pamapeto pa nkhaniyi ndikuuzani momwe mungasinthire mphindi 5 ndikuthamangira kuchita masewera olimbitsa thupi ndikupangitsa kuti thupi lizitentha mafuta kuyambira miniti yoyamba,)

Masewera ena olimbitsa thupi ndi masewera ena amakhala olimbitsa thupi kwambiri, pomwe ena amakhala ndi anaerobic.

Zitsanzo za zolimbitsa thupi zovuta (kuphatikiza katundu wa aerobic ndi anaerobic):

• Kickboxing
• 20-30 mphindi zolimbitsa thupi ndi kuwala kosinthika ndi kuthamanga kwa mpikisano.

Mukamaphunzitsira simulators kapena kulemera kwaulere (ma dumbbells, barbell), malamulo onse ndi awa:

Zochita zolimbitsa thupi za aerobic - Chitani zina zambiri zocheperako pang'onopang'ono ndikuchepetsa kusiyana pakati paseti. Zizindikiro zowonetsa kuphunzitsidwa kwa aerobic zidzakhala kupititsa patsogolo zamkati (mpaka 90% pazambiri) ndikutuluka thukuta. Mutha kuwerengera kuchuluka kwamtima kwakukulu pochotsa zaka zanu kuchokera pa 220. Mwachitsanzo, ngati muli ndi zaka 30, ndiye kuti kuchuluka kwa mtima wanu kudzakhala 190 (220-30). Chifukwa chake, kugunda kwa mtima wanu sikuyenera kukwera pamwamba pa 170 pakuchita masewera olimbitsa thupi. Ngati kupuma sikukula, ndiye kuti simuphunzitsa mokwanira. Ndipo ngati simungathe kuyankhula, ndiye kuti muyenera kuchepetsa kulimbikira.
Zochita za anaerobic - onjezerani kulemera, muchepetsani kubwereza ndipo musaiwale kumasuka pakati pa ma seti.

Mphamvu ya anaerobic ndi aerobic olimbitsa thupi.

Ngakhale mzere pakati pa masewera olimbitsa thupi ndi aerobic, monga momwe tikuwonera, ndizochepa thupi, zotsatira za onsewa ndizosiyana kotheratu. Ndipo apa tibwerera ku malingaliro odziwika omwe tawatchula koyambirira kwa nkhani yokhudza mphamvu ndi masewera olimbitsa thupi: zoyambirira ndizopeza minofu yambiri, ndipo yomalizayi ndi yakuchepetsa thupi. Kodi zili choncho?

Ndiponso, zonse sizophweka.

Kuphatikiza kwa anaerobic ndi masewera olimbitsa thupi.

Za momwe mungaphatikizire bwino masewera olimbitsa thupi a anaerobic ndi aerobic, mutha kulemba zolemba zingapo kapena ziwiri. Pano ndikufuna kulingalira mfundo zoyambirira zophatikiza mitundu yosiyanasiyana ya masewera olimbitsa thupi kuti mupeze zotsatira zomwe mukufuna.

Tiyeni tiwone zosankha zinai za mapulogalamu ophunzitsira:

Mwachangu, nthawi imodzi yolemetsa yama kilogalamu angapo:

Kuchita pafupipafupi (tsiku ndi tsiku) maphunziro aerobic ndi kuwonjezereka kosalekeza kutalika kwamakalasi (mpaka 1 ora). Kumbukirani kuti thupi limazolowera kuchita masewera olimbitsa thupi, chifukwa chake zotsatira zake ziyenera kupezeka mu miyezi 1-2. Kenako sipadzakhala chanzeru kuchokera ku maphunziro a aerobic! Chifukwa chake, musaphonye zolimbitsa thupi ndipo musanyalanyaze kadyedwe.

Mukakwaniritsa izi, ndikulimbikitsidwa kuti musankhe pulogalamu yophunzitsira kwa nthawi yayitali, ndikuitsatira, osayiwala zazinthu zina zokhala ndi moyo wathanzi (zakudya zoyenera komanso kuyeretsa thupi).

Zochita za anaerobic zokha (mphamvu).

Kuti maphunziro a anaerobic akhale othandiza, muyenera kuchita masewera olimbitsa thupi pagulu lililonse la minofu osachepera 2 pa sabata. Nthawi yomweyo, simungathe kukweza minofu yomweyo tsiku lililonse. Minofu imafunikira nthawi kuti ichoke pamaphunziro a anaerobic. Chifukwa chake, ngati mumaphunzitsanso katatu pa sabata, ndiye kuti gawo lililonse lophunzitsira liyenera kukhala ndi masewera olimbitsa thupi a magulu onse a minofu. Ngati muphunzitsa pafupipafupi, ndibwino kuti mupange masewera olimbitsa thupi awiri ndikuwachita kwa nthawi.

Kuti timveke bwino, ndikupereka zitsanzo ziwiri:

Pulogalamu yamphamvu yophunzitsira yogwiritsidwa ntchito katatu pa sabata.

Pulogalamu yotereyi imaphatikizanso masewera olimbitsa thupi a magulu onse a minofu omwe ali pansipa. Zitsanzo za masewera olimbitsa thupi zimapezeka pazomwe zidatchulidwa pano (ndikuganiza mutawerenga nkhaniyi sizingakhale zovuta kuti musankhe zolimbitsa thupi (anaerobic) kuzolimbitsa thupi zomwe mwapatsidwa m'zolemba).

Yang'anani! Popewa kuvulala, musamachite masewera olimbitsa thupi musanayambe kuchita masewera olimbitsa minofu yakumbuyo (izi sizongokhala zolimbitsa thupi kutikita minofu yakumbuyo, komanso masewera ena olimbitsa miyendo - mwachitsanzo, squat onenepa).

Pulogalamu yamphamvu yophunzitsira yogwiritsa ntchito 4-7 pa sabata.

Monga ndidanenera, pulogalamu yotereyi iyenera kugawidwa m'magawo awiri olimbitsa thupi, omwe aliwonse amakhala ndi magulu a minyewa chabe. Pansipa ndikupereka zitsanzo za mitundu iwiriyi, koma mutha kupanga mosiyana. Chachikulu ndichakuti minofu yomwe idakhudzidwa mu zovuta zoyambirira (A) siziyenera kuchita nawo lachiwiri (B).

Kupanga mphamvu kwa A:

Mphamvu zolimbitsa thupi B:

Ntchito zolimbitsa thupi zomwe zimangokhala ndi masewera olimbitsa thupi (anaerobic) okha ndi omwe angagwiritsidwe ntchito pazinthu zosiyanasiyana:

• Zokhudza thanzi.
• Pofuna "kupanga" chithunzi chabwino, malinga ndi zomwe mukufuna.
• Pamagulu amisempha.
• Kuchepetsa thupi.

Mavuto okhala ndi anaerobic (mphamvu) olimbitsa thupi angagwiritsidwe ntchito kwa nthawi yayitali. Kuti mukwaniritse bwino, pulogalamu yochita masewera olimbitsa thupi ya anaerobic imayenera kusinthidwa miyezi iwiri iliyonse.

Kuchepetsa thupi pogwiritsa ntchito anaerobic masewera olimbitsa thupi sikuchitika chifukwa cha kuwotcha ma calories mwachindunji panthawi yophunzitsira, koma chifukwa cha kuthamanga kwa kagayidwe kachakudya pambuyo pophunzitsidwa, komwe kumakhala kwa maola 12-36 (kutengera nthawi ndi kulimba kwa kulimbitsa thupi). Ndipo, zoona, chifukwa cha kukula kwa minofu yomwe imadya mafuta ochulukirapo kuposa mafuta kuti ikhalepo.

Pali chinsinsi chimodzi chomwe chingathandize kuwonjezera kufutukuka kwa metabolism pambuyo pophunzira kulemera kwa maola 36 kapena kuposerapo. Izi ndi izi:

Ngati mkati mwa maola 36 mutaphunzitsidwa anaerobic (mphamvu), yomwe imatenga pafupifupi maola 1.5-2, phunzitsani zolimbitsa thupi kwa mphindi 15 (awa ndi ma 2 anaerobic olimbitsa thupi omwe mungasankhe), ndiye kuti metabolism yothamanga imatha maola ena 12! Kuphatikiza apo, kupusitsika kumeneku kwa mphindi 15 kungathe kubwerezedwanso - ndikuwonjezera mphamvu kwa maola ena 12.

Maphunziro olimbitsa omwe amayang'ana kwambiri masewera olimbitsa thupi aerobic.

Kuphatikizidwa kwa masewera olimbitsa thupi a anaerobic kumathandizira maphunziro onse azaumoyo komanso zotsatira zamaphunziro pakuwoneka bwino. Sindidzadzibwereza ndekha (zalongosoledwa pamwambapa za momwe mphamvu ya anaerobic imathandizira), ndingonena kuti kuwonjezera kwa masewera olimbitsa thupi ku zovuta za masewera olimbitsa thupi kumapangitsa kuti zovutazi zizigwiritsidwa ntchito kwa nthawi yayitali komanso kugwiritsa ntchito zosiyanasiyana.

Tiyeni tiwone zosankha zingapo zophatikizira masewera olimbitsa thupi (anaerobic) mu maphunziro a aerobic:

Kuphatikiza kwa anaerobic olimbitsa thupi mu maphunziro aerobic - njira 1:

Njira yodziwika ndi yomwe, pambuyo pa mphindi 30 mpaka 40 ya masewera olimbitsa thupi, mapangidwe olimbitsa thupi a mphindi 15-20 amachitika. Njirayi siyomwe imakhala yofala - komanso yopambana kwambiri!

Panthawi imeneyi, masewera olimbitsa thupi amachitidwa ndi minofu yotopa, yomwe sikuti siyothandiza, komanso imatsogolera pakuwonjeza. Ndizowopsa kuwonjezera masewera olimbitsa thupi osaganizira pamene magulu amtundu woterewa adachitapo masewera olimbitsa thupi a anaerobic. Mwachitsanzo, zolimbitsa thupi zimachitika pamiyendo mukathamanga.

Ndikuganiza kuti sikoyenera kupitilizanso kukambirana za njirayi - ndikukulangizani kuti musangogwiritsenso ntchito.

Kuphatikiza kwa anaerobic olimbitsa thupi mu maphunziro aerobic - njira 2:

Njira ina ndikuchita masewera olimbitsa thupi a anaerobic musanayambe masewera olimbitsa thupi (mutatha kutentha).

Dziwani izi:

1. Kuchepetsa mphamvu zolimbitsa thupi munthawi yake (mphindi 15-20). Munthawi imeneyi, mutha kuchita masewera olimbitsa thupi opepuka (njira imodzi yolimbitsa thupi la gulu lililonse la minofu), kapena kuchititsa masewera olimbitsa thupi amtundu umodzi wokha. Palibe ngakhale chimodzi chomwe chingakhale ndi zotsatira. Kuti ntchito ya anaerobic ikhale yogwira mtima, ndikofunikira kuchita njira ziwiri zilizonse zolimbitsa thupi gulu lililonse la minofu katatu pa sabata.
2. Malingaliro Kuopsa kopitilira muyeso ndi njirayi sikocheperako kusiyana ndi koyamba koyamba.

Kutsiliza: njira yachiwiri ndiyabwino pang'ono kuposa yoyamba.

Kuphatikiza kwa anaerobic olimbitsa thupi mu maphunziro aerobic - njira 3:

Njira yachitatu ndiyosiyana ndi yoyamba ija. Uku ndikugawanitsa mphamvu ndi maphunziro aerobic. Zochita za Anaerobic (mphamvu) zimachitidwa mosiyana ndi aerobic, ndiye kuti, masiku ena kapena nthawi zina masana (mwachitsanzo, m'mawa - maphunziro a aerobic, ndipo madzulo - mphamvu).

Mu mtundu uwu, kuphunzitsidwa kwamphamvu kumamangidwa pamfundo zomwezo monga pulogalamu yomwe imangokhala yolimbitsa thupi. Kusiyanitsa ndikokhazikitsa pulogalamu yophunzitsira mphamvu, muyenera kuyang'ana kwambiri kuopsa kochulukira. Ndiye kuti, muyenera kuganizira masiku omwe mumachita maphunziro a aerobic ndipo musanyamule minofu imodzimodzi ndi mphamvu zolimbitsa thupi kwa maola 24 musanachitike komanso mutaphunzitsidwa aerobic.

Kuphatikiza kwa anaerobic olimbitsa thupi mu maphunziro aerobic - njira 4:

Ndipo pamapeto pake maphunziro apakati.

Ichi ndi chiyani Izi ndizovuta zamasewera olimbitsa thupi, palimodzi ndi mfundo zosinthira katundu. Mphamvu ndi aerobic zolimbitsa thupi zimathandizana. Kuzungulira kulikonse kumatenga mphindi 5-7.

Kutalika kwa phunziro lililonse sikuyenera kupitirira mphindi 40. Maphunziro amachitika zosaposa 2 kawiri pa sabata.

Mukawonjezera maphunziro owerengera pa ndandanda yanu, muchepetse masewera ena olimbitsa thupi (onse aerobic ndi mphamvu) ku zochita za 1-2 pa sabata.

Yang'anani! Kuphunzitsira kwakanthawi kumaphatikizapo masewera olimbitsa thupi olimbitsa thupi kwambiri ndipo siyabwino kwa oyamba kumene (mpaka chaka 1 cha masewera olimbitsa thupi nthawi zonse). Ndikulimbikitsidwa kukaonana ndi dokotala musanayambe kulimbitsa thupi.

Nthawi zolimbitsa thupi kumakuthandizani kuti muwotche mafuta bwino kwambiri pazifukwa ziwiri:

1. Maphunziro apakatikati amathandizira kwambiri kukulitsa ndi kukula kwa minofu kuposa aerobic (Cardio).
2. Kugwiritsa ntchito mpweya wa okosijeni kumakhala kukwezedwa motalikirapo kuposa kuchita masewera olimbitsa thupi.

Koma kuchuluka kwa ogwiritsira ntchito oksijeni pambuyo pophunzitsidwa kwakanthawi (ndipo, chifukwa chake, kuwotcha mafuta ochulukirapo) sikuli konse kwakukulu komanso kosatha monga kuphunzitsidwa kwa anaerobic (mphamvu)!

Mapeto: njira yothandiza kwambiri (komanso yotetezeka!) yophatikiza zolimbitsa thupi za anaerobic (mphamvu) mu pulogalamu yophunzitsira aerobic ndi yachitatu (kuwonjezera magulu olimbitsa thupi pamasiku olekanitsidwa).

Maphunziro okwanira omwe amayang'ana kwambiri zolimbitsa thupi za anaerobic.

Chifukwa chake, chifukwa chiyani muyenera kuphatikiza masewera olimbitsa thupi mu pulogalamu yanu yophunzitsira? Pali zifukwa zingapo izi:

1. Kuchita masewera olimbitsa thupi kumawonjezera mphamvu.
2. Kuchita masewera olimbitsa thupi kwa aerobic ndikupewa wabwino kwambiri kupewa matenda amtima.
3. Ngakhale kuti masewera olimbitsa thupi a anaerobic (mphamvu) ndi othandiza kwambiri pakuchepetsa thupi, kuwonjezera kolondola kwa masewera olimbitsa thupi kudzathandizira kuti muchepetse kunenepa.

Tiyeni tiwone njira zingapo zophatikiza masewera olimbitsa thupi ndi aerobic:

Kuphatikizidwa kwa masewera olimbitsa thupi aantobic mu maphunziro a anaerobic (mphamvu) - njira 1:

Mukukumbukira, kumayambiriro kwa nkhani yomwe ndidalonjeza kuti ndidzauza chinsinsi cha kuwotcha mafuta kuyambira miniti yoyamba ya masewera olimbitsa thupi? Chifukwa chake, pakufunika izi muyenera kuchita masewera olimbitsa thupi mutatha kuchita masewera olimbitsa thupi. Glycogen m'misempha imatha kale kudya ndipo masewera olimbitsa thupi amachititsa kuti thupi lizitentha mafuta kuyambira miniti yoyamba. Palibe mphindi 20 yothamangira "kuwonongeka" - timachepetsa thupi nthawi yomweyo!

Monga momwe mumamvetsetsa kale, njira yoyamba yowonjezera masewera olimbitsa thupi kuti mukhale ndi mphamvu yophunzitsira ndi kuchita masewera olimbitsa thupi aerobic (Cardio) mukangomaliza maphunziro a anaerobic. Ngati mukufuna kuchepetsa thupi - zotsatira zake zitha kuwoneka nthawi yomweyo.

Kutalika kwa masewera olimbitsa thupi kumadalira nthawi yophunzirira anaerobic. Nthawi zina, mphindi 5 mpaka 10 zimakhala zokwanira.

Zoyipa zamtunduwu zowonjezera masewera olimbitsa thupi a Cardio ndizocheperako pang'ono pakuyenda bwino kwa mphamvu yophunzitsira kukula kwa minofu ndi mphamvu.

Kuphatikizidwa kwa masewera olimbitsa thupi aantobic mu maphunziro a anaerobic (mphamvu) - njira 2:

Njira yachiwiri ndikugwiritsa ntchito masewera olimbitsa thupi ngati kutentha kwa mphindi 5-15 musanayambe maphunziro olimbitsa mphamvu. Uwu ndi njira yodziwika bwino, koma magwiridwe ake ntchito ndi ochepa - chifukwa glycogen m'misempha yake sigwiritsidwe ntchito, zomwe zikutanthauza kuti kutentha kumeneku sikungathenso kumatchedwa masewera olimbitsa thupi.

Mwakutero, uku ndikotentha chabe ndipo kuyenera kuthandizidwa moyenera. Cholinga cha kutenthetsa ndikuwotha minofu ndikutchingira kuvulala nthawi yayikulu yolimbitsa thupi.

Kodi anaerobic zolimbitsa thupi ndi chiyani

Musanalongosolere mwatsatanetsatane momwe kupsinjika kwa anaerobic kumakhudzira munthu ndi zomwe ali, muyenera kudziwa tanthauzo lalingaliro ili. Anaerobic ndi mtundu wa zochitika zolimbitsa thupi zomwe mphamvu zimapangidwira popanda thandizo la mpweya. Mwanjira ina, mayendedwe ophulika amatchulidwa mtundu uwu wa maphunziro apamwamba. Mphamvu yakugwiritsa ntchito imadza kuchokera kuzosungidwa mthupi, kotero masewera olimbitsa thupi a anaerobic amatha kutchedwa katundu pogwiritsa ntchito mphamvu mumphindi ziwiri zoyambirira. Pambuyo pake, minyewa imapumulitsidwa, kapena masewera olimbitsa thupi amakhala aerobic.

Mitundu ya aerobic ndi anaerobic

Kuti mufotokoze kusiyana pakati pa masewera olimbitsa thupi aerobic ndi anaerobic, muyenera kumvetsetsa zomwe zimachitika mthupi lathu pophunzira. Kuchepa kwa oxygen kumapereka kuyaka (kapena kusweka) kwa glucose m'maselo a minofu.Thupi la munthu limapeza mphamvu kuchokera munjira imeneyi kuti ligwire ntchito zolimbitsa thupi. Mosiyana ndi aerobic, regimen ya anaerobic (kuthamanga, kudumpha, kupalasa njinga) imakhala yochepa kwambiri, kwenikweni mphindi zochepa, pomwe masewera olimbitsa thupi aerobic amatha ola limodzi kapena awiri (mphamvu imachokera ku oxygen).

Njala ya oxygen imatha kupirira poizoni, kapena mwanjira ina, kupangidwa kwa lactic acid, kenako imathandizira kuchotsedwa kwake. Popita nthawi, chidwi cha asidi chimachepa, mudzasiya kumva zosasangalatsa mutatha kuphunzira. Izi zomwe zimatchedwa "kukana kutopa" zimachitika, chifukwa chake chipiriro cha thupi lonse chimakulanso.

Maphunziro a Anaerobic

Masitima apamwamba kwambiri a anaerobic ndiopatsa magetsi, kulimbitsa thupi, kuphunzitsa ma simulators, othamanga kwambiri, othamanga kwambiri, othamanga mwachangu ndi ena. Kusokonezeka kwakukulu kwa minofu kumachitika pakapita masekondi angapo, ndipo nthawi zina kumatha kufikira mphindi zingapo. Pambuyo pake, muyenera kumasuka ndikupumula kwakanthawi musanapite ku njira yatsopano. Kuchita masewera olimbitsa thupi a Anaerobic kumatha kukhala ndi masewera olimbitsa thupi osiyanasiyana, koma amalumikizidwa ndi chinthu chimodzi - ntchito yolimba kwambiri imachitidwa ndi zolemera kwakanthawi kochepa, pomwe pali mphamvu zokwanira.

Maphunziro a Anaerobic ndi othandiza kwambiri pamtima wamtima, amathandizira kupirira, amathandiza kuthetsa poizoni. Ndi chakudya chama protein, kulimbitsa minofu koteroko kudzakhala ndi zotsatira zabwino pakukula kwawo, kotero mawonekedwe a kupumula kwa minofu m'thupi sizitenga nthawi yayitali. Barbell, zolemera zolemetsa, makalasi pamatomati ena, kuphatikiza - zonsezi zimakhudzana ndi anaerobics ndipo amagwiritsidwa ntchito mwachangu ndi akatswiri othamanga (osati osati) kuwotcha mafuta amthupi.

Zolimbitsa thupi za Anaerobic

Ndondomeko yokhala ndi maimidwe osasunthika, omwe amagwiritsidwa ntchito muzochita zolimbitsa thupi za anaerobic, imakhudza mitundu yonse ya minyewa minyewa imodzi nthawi imodzi popanda gawo lakupuma. Chifukwa cha izi, maphunzirowa amalimbikitsidwa, mosiyana ndi mtundu wamba wa aerobic. Zotsatira zake, pambuyo pa mphindi 20 za katundu wotere, zotsatira zake zitha kufananizidwa ndi ola la maphunziro aerobics. Pankhaniyi, simudzamva zambiri komanso nkhawa. Zochita zolimbitsa thupi ziyenera kuchitidwa “kuchokera kosavuta kufikira zovuta”, zomwe zimachepetsa chiopsezo chovulala.

Chimodzi mwazinthu zamtunduwu zolimbitsa thupi ndikuti zotsatira zake zimayamba kuwoneka posachedwa, pomwe zidzakhalapo kwanthawi yayitali. Chitani masewera olimbitsa thupi kangapo pa sabata, ndipo simudzangotaya mafuta ndikuwonjezera minofu, komanso kuiwalanso zovuta monga kupsinjika kwam'mimba, msana ndi khosi, kunenepa kwambiri, kupweteka kumbuyo ndi kuphatikizika, zina ndi zina. Mitundu yotsatira yophunzitsira mphamvu imatha kuchepetsa mafuta am'mimba (pamimba):

• kukweza bala
• ntchito ndi dumbbells
• kuthamanga kwakanthawi kochepa (njinga),
• chingwe chodumphadumpha
• zokankha, zokoka,
• kukwera phiri lalitali.

Zochita za anaerobic kunyumba

Ndizotheka kuchita masewera olimbitsa thupi a anaerobic kunyumba modziyimira pawokha. Kuti muchite izi, muyenera kupeza zida zamasewera ndikugwiritsa ntchito masewera osachepera mphindi 20 patsiku. Chimodzi mwazinthu zosavuta kwambiri zamafuta owotcha pamimba ndi "njinga":

1. Gonerani kumbuyo kwanu, gwirani miyendo yanu m'mamaondo ndikuwakweza pamalo a 90 degrees.
2. Kutsatira njinga, yambani kusuntha miyendo yanu molimba ngati mukuyenda.
3. Kuchita masewera olimbitsa thupi kudzakhala anaerobic mukamayesetsa kwambiri mukamayendetsa mpweya.
4. Bwerezani magawo atatu a masekondi 20.

Chochita china chanyumba ndikulumpha chingwe. Kuti izi zitheke, ndikofunikira kuti muyambe kutembenuza chingwe momwe mungathere ndikupangitsa kudumpha kwakanthawi. Izi zikuthandizira kuchotsa cellulite, kuonjezera stamina ndipo imakhala yopindulitsa pakupuma kwamphamvu. Chonde dziwani kuti zopatsa mphamvu panthawi ya anaerobics zimawotchedwa zoyipa kuposa nthawi yochita masewera olimbitsa thupi aerobic, komabe, chifukwa cha kuthamanga kwa njira za mankhwala, mumachotsa mafuta.

Fotokozerani mwachidule zotsatira zake

• Kuchita masewera olimbitsa thupi kwakanthawi kochepa kumaperekedwa ndi njira ya anaerobic, masewera olimbitsa thupi komanso olimbitsa - ndi aerobic. M'magawo onsewa shuga amawonongeka.
• Ngati insulin ndi yaying'ono, kuchuluka kwa glucose sikungaperekedwe m'maselo a minofu ndipo mphamvu imaperekedwa makamaka kudzera mu zochita za anaerobic ndikupanga kuchuluka kwakukulu kwa lactic acid. Njira ya shuga yowola kale imakulitsidwa kwambiri, chifukwa chake zolimbitsa thupi pamlingo wa shuga pamwamba pa 12-13 mmol / l ndizotsutsana.
• Kufunika kwa glucose wama minofu omwe amagwira ntchito mu aerobic mode ndikwapamwamba kwambiri. Ngati magazi ali ndi insulini yochulukirapo, mwachitsanzo, jekeseni kapena kufinya ndi zikondamoyo mchikakamizo cha mapiritsi othandizira, shuga amadzipangitsa minofuyo kuthamanga kwambiri. Thupi lilibe nthawi yotulutsa glucose m'mwazi kuchokera m'masungidwe, ndipo mulingo wake m'magazi umayamba kutsika. Umu ndi momwe mungapangire kukula kwa hypoglycemia panthawi yolimbitsa thupi. Ngati munthu ali wathanzi, izi sizichitika, chifukwa kapamba wake amapanga insulin molingana ndi kufunika kwa shuga.
• Ntchito yotalika mwamphamvu kwambiri yolimbitsa thupi imatha, mafuta ochulukirapo amawonongeka, omwe amachotsedwa pang'onopang'ono kuchokera kumafamu amafuta. Nthawi yomweyo, kutenga nawo gawo kwa glucose pakuwonetsetsa kuti ntchito yotereyi imasungidwanso. Kuchita zolimbitsa thupi kwambiri, kumachepetsa kuchuluka kwamafuta acid komanso kuchuluka kwa shuga.
• Katundu wa Anaerobic samafuna zowonjezera za okosijeni ndipo, chifukwa chake, musakakamize njira yoberekera kuti izigwira ntchito molimbika. Poyerekeza ndi kumbuyo kwa kuchuluka kwambiri kwa anaerobic, munthu samapuma konse, kapena amatenga mpweya wa 1-2. Ngati akuchita zolimbitsa thupi za anaerobic, mapapu ndi mtima sizokonzekera kuchita masewera olimbitsa thupi kwa nthawi yayitali.
• Kuchita masewera olimbitsa thupi kwa aerobic kumafuna mpweya wina wowonjezera

Poterepa, zida zopumira komanso zamtima zimagwira mwamphamvu. Pafupipafupi, katundu wowonjezereka pang'onopang'ono amatsogolera pakuwonjezeka kwa kuthekera kwa kupuma ndi kayendetsedwe ka kayendedwe kazinthu kuti apatse thupi zofuna zowonjezera za oxygen.

Tsopano zikuwonekeratu kuti ndichifukwa chiyani nthawi zambiri "amuna amphamvu", akunyamula zolemera ziwiri zawo ndikuyendetsa galimoto pamipando yawo, sangathe kuyendetsa mamiliyoni 500. Anthu oterowo amakhala ndi machitidwe amtima osaphunzitsidwa bwino. Podziwa izi, ambiri a iwo amaphatikizapo katundu wa aerobic m'makalasi awo ndipo mwanjira imeneyi samangokulitsa mphamvu, komanso kupirira.

Kafukufuku wambiri awonetsa kuti ndi kuthamanga kwa magazi kwa anaerobic, kuchuluka kwa shuga, kuchuluka kwa adrenaline kumawonjezeka ndipo ntchito ya insulin imachepa. Pa katundu wolemera aerobic, glucose amadyedwa mwachangu, zomwe zimapangitsa kutsika kwake m'magazi, zimawonjezera chidwi cha zolandilira ku insulin. Nthawi yomweyo, adrenaline imagawidwa, monga lamulo, mochepera (pokhapokha, tikulankhula za mpikisano). Kuchita masewera olimbitsa thupi mozama kumawonjezera kutulutsidwa kwa ma adrenaline ndi mahomoni ena odana ndi insulin kotero kuti shuga yotsika imayamba kuwonekanso. Mitundu yambiri ya aerobic komanso anaerobic imatsogolera pakuwonjezeka kwa zomwe zimakhala ndi lactic acid m'misempha.

Ndiye kodi kudziwa zonsezi kumatipatsa chiyani? Momwe mungagwiritsire ntchito chiphunzitso pochita?

Matenda a shuga a anaerobic

Kuchita masewera olimbitsa thupi a Anaerobic kumawonjezera kuchuluka kwa glucose ndipo kumapangitsa kuti adrenaline yambiri izitulutsidwa m'magazi. Popeza pali adrenaline wambiri, kuthamanga kwa magazi kumakwera kwambiri, komwe ziwiya zosaphunzitsidwa sizakonzeka. Kuphatikiza apo, kusokonezeka kwa minofu ya chifuwa ndi minyewa yam'mimba kumayambitsa kuthamanga kwa magazi kumutu, zomwe zingayambitse kukwiya kwa retina kapena ubongo. Ndi katundu wotere, osati mapapu, kapena mtima, kapena zombo.

Kuchita masewera olimbitsa thupi kwambiri sikuyeneranso kukhala koyenera

Kuchita masewera olimbitsa thupi mwamphamvu kumathandizira kukula kwa shuga m'magazi mwakuwonjezera kutulutsa kwa mahomoni olimbana ndi insulin komanso kuchuluka kwa lactic acid kapena lactate (ndikukumbukira kuti vuto limodzi lalikulu la matenda ashuga ndi lactic acidosis).

Kuchita masewera olimbitsa thupi kwa pakati komanso kuthamanga kwambiri kumachepetsa kuchuluka kwa shuga m'magazi, kumapangitsa chidwi cha insulin receptors, komanso kusintha mtima ndi kupuma machitidwe kuti agwire ntchito yambiri. Chifukwa cha izi, kukana kwa thupi kumangowonjezera osati kupsinjika kwakuthupi, komanso kupsinjika kwa malingaliro.

Chifukwa chake, tisiyira pamachitidwe omaliza olimbitsa thupi - zolimbitsa thupi zolimbitsa thupi

Ngati shuga alibe kwambiri ndipo palibe zovuta, masewera olimbitsa thupi a anaerobic samapangidwanso, koma odziletsa kwambiri. Ndizosatheka kunena kuti ndizosathandiza kwenikweni, chifukwa katundu wotere amachititsa minofu kusunthika ndikusunthika kwamphamvu, kupulumutsa munthu kuvulala nthawi yamakalasi, komanso m'moyo wonse. Komabe, ngati zovuta zayamba kale, ndibwino kukana zolimbitsa thupi za anaerobic.

Zokonda - zolimbitsa thupi za aerobic

Zochita zolimbitsa thupi za aerobic zolimba kwambiri komanso zotsika kwambiri ndizothandiza kwambiri komanso nthawi yomweyo zimakhala zotetezeka kwa wodwala matenda ashuga. Kwakukulu - osati kokha kwa wodwala, komanso kwa wathanzi. "Ngati mungathamanga makilomita opitilira masiku asanu pamlungu, ndiye kuti muthamangire kwina koma thanzi lanu," atero Dr. Kenneth Cooper, wolemba buku la kale a Aerobics (1968), yemwe amagwira ntchito zamankhwala zaka zambiri, adatsimikiza mu izi pazamankhwala ake nthawi zambiri.

Kodi kwenikweni chimagwirizana ndi anaerobic, ndi mitundu yanji ya masewera olimbitsa thupi?

Anaerobic ndi mitundu yonse yamphamvu yolimbitsa thupi ndi ntchito, kukankha zolemera ndi ma dumbbell, kulumikizana kwamtundu uliwonse, kuthamanga ndikusambira mtunda waufupi, kuponya nthungo ndi ma disc, kulumpha motalika ndi kutalika, kukweza ndi kusuntha miyeso. Mwanjira ina, awa ndi mitundu ya zolimba zolimbitsa thupi momwe kutopa kumakwaniritsidwa mu mphindi 2-3.

Katundu wa aerobic amaphatikiza mitundu yamtunduwu yolimbitsa thupi yomwe imakhala yolimba kwambiri kwanthawi yayitali: kuthamanga ndi kusambira kwautali wautali, kuyendetsa njinga, kuthamanga masiketi, kuphatikiza kulumpha, kusewera, mpira wamanja, masewera olimbitsa thupi, masewera a basketball ndi mavinidwe akudziko. Kwa odwala matenda ashuga - gawo limodzi: Pewani mpikisano m'masewera awa

Mpikisano uliwonse wothamanga, kupirira, mphamvu umapangitsa munthu kugwira ntchito molingana ndi kukhoza kwake. Dongosolo lofooka lofanana la matenda ashuga nthawi zambiri silimalimbana ndi kuchuluka kwakuthupi komanso kwamaganizidwe, kuchuluka kwa adrenaline ndi cortisol, komwe kumapangitsa kuti matendawa abwerere mwachangu. Koma tikuyembekezera kuti masewera olimbitsa thupi, m'malo mwake, amalimbitsa thanzi lathu ...

M'moyo watsiku ndi tsiku, masewera olimbitsa thupi amayenda, kuyenda, kuyeretsa nyumba mwachangu, kulima dimba (osanyamula katundu wolemera)

Palibe anthu awiri omwe ali ofanana momwe angakwaniritsire matupi awo, chifukwa chake ndikosatheka kupereka upangiri uliwonse wogwirizana kuti muchite chinthu chimodzi kapena mtundu wina. Asanayambe kuchita masewera olimbitsa thupi, munthu aliyense, makamaka odwala matenda ashuga, ayenera kukayezetsa kuchipatala. Sankhani zomwe adzachite, zitatha izi.

Ngati wachinyamata yemwe anali wathanzi lomwe adachita masewera olimbitsa thupi asanachitike matenda ashuga, angathe kupitiliza izi, bola akaphunzitsidwa bwino malamulo ogwirira ntchito ndi insulin, amadziwa zonse zokhudzana ndi hypoglycemia, ali ndi malo okhazikika pafupi ndi zomwe akufuna shuga ndipo ilibe matenda ashuga. Ngati chimodzi mwazofunikirazi sichikwaniritsidwa, koma kulibe zovuta, makalasi atha kupitilizidwa, koma ndikofunikira kuchepetsa kuchuluka kwa zolimbitsa thupi. Mavuto akayamba, ndikofunikira kubwereza mitundu ya katundu ndi kuchuluka kwake.

Wodwala yemwe ali ndi matenda ashuga atayamba maphunziro olimbitsa thupi kwa nthawi yoyamba kapena abwerera kwa iwo atapuma nthawi yayitali, ndibwino kuphunzitsa m'magulu ophunzitsira zolimbitsa thupi. Ndipo, inde, muyenera kukambirana kaye za nzeru zanu ndi dokotala.

Dziwe losamala!

Odwala omwe amalandira insulin kapena mapiritsi - zolimbikitsira zake, ayenera kusamala kwambiri poyendera dziwe: ngati gawo la hypoglycemia likupezeka m'madzi, osagwirizana akhoza kuchitika. Kutsatira malamulo okhwima poletsa hypoglycemia panthawi yamaphunziro akuthupi ndikofunika kwambiri kuposa kale. Takambirana kale za iwo pankhani ya hypoglycemia, koma tidzachokera ku mfundo yoti kubwereza ndiye mayi wa kuphunzira, ndipo tikumbukiranso.

Kuphatikizidwa kwa masewera olimbitsa thupi aantobic mu maphunziro a anaerobic (mphamvu) - njira 4:

Chabwino, njira yotsiriza ndiyo kuphunzitsira kwakanthawi (onani pamwambapa - Kuphatikizidwa kwa masewera olimbitsa thupi aerobic mu maphunziro aerobic - njira 4).

Mapeto: njira 1 ndi njira 3 ndizabwino kwambiri. Njira yoyamba ikuthandizani kuti musunge nthawi, ndipo yachiwiri ndioyenera ngati muli okonzeka kugwiritsa ntchito nthawi zopitilira 2-3 pa sabata kuti muphunzitse bwino.

Kodi mungapewe bwanji hypoglycemia?

Kuopsa kokhala ndi hypoglycemia pamasewera zimatengera zinthu zingapo:

1. Mtundu wakuchita masewera olimbitsa thupi: mitundu yonse ya Cardio (iwonso ndi katundu wa aerobic: kuthamanga, kuyenda, kupalasa njinga, kusambira) ndiowopsa kwambiri kuposa katundu wa anaerobic (kupindika, mphamvu zolimbitsa thupi).

2. Kukula kwamakalasi: Mukachulukitsa katundu, mumakhala pachiwopsezo cha hypoglycemia.

3. Kutalika kwa katundu: Magazi a shuga m'magazi nthawi zambiri amayamba kutsika mphindi 30 atayamba kuchita masewera olimbitsa thupi. Ndiye kuti, mukamayesetsa kuchita masewera olimbitsa thupi, mumakhala pachiwopsezo cha hypoglycemia.

Momwe mungakonzekerere zolimbitsa thupi

1. Konzani nthawi yanu yamalasi ndi nthawi. Ganizirani zomwe katundu wanu adzakhala: aerobic kapena anaerobic.

2. Musayambe makalasi ngati glucose aposa 14 mmol / L kapena ngati ma ketoni apezeka mkodzo kapena magazi.

3. Nthawi zonse tengani chakudya champhamvu kwambiri kuti muchepetse hypoglycemia. Musayambe kuphunzira ngati magazi anu ndi 5 mmol / L kapena otsika.

4. Lolani anzanu, abale anu ndi abale anu kuti mukudziwa.

5. Pangakhale munthu m'modzi mu masewera olimbitsa thupi kapena gulu lanu (mwachitsanzo, wophunzitsa) ayenera kudziwa kuti muli ndi matenda ashuga kuti akuthandizeni molondola ngati muli ndi hypoglycemia.

6. Osasewera masewera ngati mwakumana ndi hypoglycemia masana musanayambe kulimbitsa thupi.

7. Pambuyo pamasewera, osamwa mowa, chifukwa izi zimawonjezera chiopsezo cha hypoglycemia.

Mutu wochokera m'buku la "Sugar Man. Chilichonse Chimene Mukufuna Kudziwa Zokhudza Matenda A shuga A Type 1
Wofalitsa: "Peter"

Zinthu za anaerobic kagayidwe

Kagayidwe ka Anaerobic kamatulutsa zopangidwa ndi lactic acid. Akadziunjikira minofu yogwira ntchito, amayambitsa kupweteka komanso kupuwala kwakanthawi. Zikakhala choncho, simungakakamize minofu kuti ikhalenso yolimba. Izi zikutanthauza kuti ndi nthawi yopuma. Minofu ikapuma ndikapumula, ndiye kuti zopangidwa kuchokera pamenepo zimachotsedwa, ndikutsukidwa ndi magazi. Izi zimachitika mwachangu mumasekondi ochepa. Zowawa zimachoka nthawi yomweyo, komanso kukomoka.
Kupweteka kumatenga nthawi yayitali, komwe kumachitika chifukwa chakuti mafupa ena amisempha adawonongeka chifukwa cha katundu wolemera.

Kupweteka kwakanthawi minofu ndi kufooka pambuyo pochita masewera olimbitsa thupi ndi chizindikiro cha anaerobic. Zowonongeka izi zimachitika kokha mu minofu yomwe imagwira ntchito.Pasakhale zotupa za minofu kapena chifuwa. Ngati zizindikiro zotere mwadzidzidzi zikuwoneka - izi ndizowopsa, ndipo muyenera kufunsa dokotala nthawi yomweyo.

Tili mndandanda wazolimbitsa thupi wa anaerobic:

• kukweza zolemera
• squat
• kukankha mmwamba
• kuthamanga kudutsa mapiri
• kupera kapena kusambira,
• kukwera phiri.

Kuti mupeze phindu muzochita izi, amalimbikitsidwa kuchitidwa mwachangu, kwambiri, ndi katundu wambiri. Muyenera kumva kupweteka kwapadera m'misempha, zomwe zikutanthauza kuti akadzachira, amalimba. Kwa anthu omwe ali ndi vuto lofooka, masewera olimbitsa thupi a anaerobic ndi owopsa chifukwa amatha kubweretsa vuto la mtima. Kwa odwala omwe ali ndi matenda a shuga a mtundu woyamba kapena a 2, zovuta zina zimawalepheretsa kuchita zinthu zina zolimbitsa thupi. Kuchita masewera olimbitsa thupi ndi kotetezeka kwambiri kuposa anaerobic, ndipo nthawi yomweyo sikumakhala kothandiza kuthana ndi matenda ashuga. Ngakhale, zoona, ngati mawonekedwe akuthupi amakulolani, ndibwino kuphatikiza mitundu yonse ya maphunziro.

Masewera olimbitsa thupi a Aerobic amachitidwa pang'onopang'ono, ndi katundu wochepa, koma amayesetsa kupitiliza nthawi yayitali. Panthawi yochita masewera olimbitsa thupi, mpweya umasungidwa kuti ukhale wolimba minofu. M'malo mwake, masewera olimbitsa thupi a anaerobic amachitidwa mwachangu kwambiri, ndi katundu wambiri, kuti apange mkhalidwe momwe minofu imasowa mpweya. Pambuyo pochita zolimbitsa thupi za anaerobic, ulusi wa minofu umang'ambika pang'ono, koma umabwezeretsedwa mkati mwa maola 24. Nthawi yomweyo, zochulukazo zimachuluka, ndipo munthuyo amakhala wamphamvu.

Amakhulupirira kuti pakati pa masewera olimbitsa thupi a anaerobic, kunyamula zolemetsa (masewera olimbitsa thupi pamankhwala olimbitsa thupi) ndizothandiza kwambiri. Mutha kuyamba ndi izi: magulu olimbitsa thupi omwe ali ndi ma dumbbells opepuka kwa odwala ofooka kwambiri omwe ali ndi matenda ashuga. Izi zidapangidwa ku United States makamaka kwa odwala matenda ashuga omwe ali ndi vuto lofooka, komanso kwa okhala m'malo osungirako okalamba. Kusintha kwaumoyo wa odwala omwe adachita izi kudakhala kopambana.

Kuthana ndi zolimbitsa ndikweza kukweza miyendo, squat ndi kukankha. M'nkhani "Kuphunzitsidwa kwamphamvu kwa matenda a shuga," tikufotokozera chifukwa chake zolimbitsa thupi ndizofunikira ngati mukufuna kukhala ndi moyo wabwino. Monga mukumvetsetsa, ndizosatheka kuchita masewera olimbitsa thupi a anaerobic kwa nthawi yayitali osapumira. Chifukwa ululu womwe umakhala mu kupsinjika umakhala wosalephera. Komanso, minofu yofooka ndi kupuwala kumakula mu minofu yogwira ntchito, zomwe zimapangitsa kupitiliza masewera olimbitsa thupi.

Zoyenera kuchita ngati zoterezi? Ndikulimbikitsidwa kuchita masewera olimbitsa thupi gulu limodzi la minofu, kenako ndikusinthana ndi masewera ena omwe amaphatikizanso minofu ina. Pakadali pano, gulu lakale la minofu likupuma. Mwachitsanzo, gwiritsani mikwingwirima koyamba kuti mulimbitse miyendo yanu, kenako ndikukankha kuti mukhale ndi minofu ya chifuwa. Momwemonso ndi kukweza zolemera. Masewera olimbitsa thupi nthawi zambiri pamakhala simulators yambiri yomwe imapanga magulu osiyanasiyana amisempha.

Pali njira yophunzitsira mtima ndi kugwiritsa ntchito anaerobic zolimbitsa thupi. Cholinga ndikuti musungitse mtima wanu nthawi zonse. Kuti muchite izi, mumasintha mwachangu kuchokera ku masewera olimbitsa thupi kupita ku lina, pomwe osapatsa mtima kupumula. Njira iyi ndiyoyenera anthu oyenera. Poyambirira tengani mayeso ndi a mtima. Chiwopsezo chachikulu cha matenda amtima! Kulimbitsa mtima komanso kuthana ndi vuto la mtima, ndibwino kuchita masewera olimbitsa thupi kwa nthawi yayitali. Makamaka, thanzi lopuma limathamanga. Amathandizira kuthana ndi matenda a shuga ndipo amakhala otetezeka kwambiri.