Ezemidlalo, ukuhlukaniswa okucacile kube umthwalo kuye ngokuthi amandla: aerobic and anaerobic umthwalo. Kukhona okuthiwa okuxutshwe, kodwa abawuthathi isikhundla senhloso esemqoka yokuqeqesha. Umehluko phakathi kwalezi zinhlobo ezimbili ukugcwala kwemisipha nge-oxygen ngesikhathi sokuvivinya umzimba. Okusho ukuthi, uma ama-gymnastics anaerobic enganikeli umthamo omkhulu we-oksijini ngenjongo, khona-ke ngezinkinga ze-aerobic nazo.
Umehluko phakathi kwe-aerobic ne-anaerobic
Into ebaluleke kakhulu okufanele uyiqaphele isilinganiso se-pulse, okungukuthi, isilinganiso sayo nesishaya senhliziyo. Ukuze unqume izinga lokukhuthazela kwe-aerobic, udinga ukukhipha iminyaka yakho kusukela ku-coefficient ka-220. Uma, isibonelo, iminyaka yakho ingama-40, khona-ke izinga lokushaya kwenhliziyo lingu-220-40 = 180 izinsimbi ngomzuzu. Noma kunjalo, i-pulse ephakanyisiwe yokuqeqeshwa kwe-aerobic kufanele ibe ngaphezulu kwama-90%. Kuvela, kumuntu oneminyaka engu-40 ubudala, izinga lokushaya kwenhliziyo kufanele libe ngaphakathi kwezingu-160 ngomzuzu.
Umthwalo we-Anaerobic uqala ngamanani angaphezu kuka-50% wexabiso eliphumela. Okusho ukuthi, ngokuqeqeshwa kwe-anaerobic, ukushaywa komuntu oneminyaka engamashumi amane kumele kube ngamaphesenti angama-90 ((220-40) / 2) futhi aphezulu, kuye ngokuthi amandla nokuma kokuqeqeshwa.
Ngokuqeqeshwa kwe-anaerobic, umzimba uhlose ukusebenza ngaphandle kwe-oxygen, okungukuthi, awunayo isikhathi sokuthuthukisa ngaphansi kwethonya lemithwalo. Imisipha iqinisa futhi i-lactic acid ikhiqizwa kuzo. Ukukhuthazela kwe-Anaerobic kungaba mfushane (kufika kumasekhondi angu-25), emaphakathi (kuya kumasekhondi angu-60) futhi phezulu (ngaphezu kwemizuzu engu-2).
Izinhlobo ze-aerobic zihlanganisa: ukubhukuda , ukuhamba ngebhayisikili, ukuvocavoca kwe-aerobic (i-aerobics), egijima. Ku-anaerobic - ukuphakamisa ibha nokuqeqesha ekuzivocavoca.
Ukuzivocavoca kwama-aerobic kufanele kwenziwe ngokuhambisana nemithetho ethile. Isibonelo, kufanele wenze okuphindaphindiwe okuphindaphindiwe ngesisindo esincane futhi kancane kancane unciphise ikhefu phakathi kwezindlela. Kufanele ukhawuleze ukushayela kwakho futhi ukwandise ukuthuthumela. Ngaphezu kwalezi zibonakaliso, ukuphefumula kuba kaningi. Uma konke lokhu kungekho, bese ungeza amandla. Kodwa uma ngokuphambene nalokho, ungaphezu kwalokho, kungcono ukuphumula. Futhi uma ukuqeqeshwa kwe-anaerobic - ngokuphambene nalokho, ukwandisa isisindo, ukunciphisa ukuphindaphinda nokuphumula isikhathi eside ngangokunokwenzeka phakathi kokuphindaphindiwe.
Ungakhathazeki ukuthi imithwalo ye-anaerobic izokwandisa isisindo somzimba futhi umzimba uzobukeka njengebhola elikhulu. Amantombazane akufanele asabe lokhu ngenxa ye-testosterone encane emzimbeni. Kunoma yikuphi, ukukhululeka kwamasipha, ama-calories angaphezulu azokwenziwa nalokhu noma leso senzo, futhi ngokufanele, futhi amakhilogremu angeziwe azohamba ngokushesha kakhulu. Njengoba imisipha ikhulula amafutha amaningi, ama-kilogram azohamba, ngisho noma umcibisholo esikhaleni uhlala ngesilinganiso esifanayo.
Naphezu kwenani lokuqeqeshwa, yini enokukhuthazela kwe-aerobic ne-anaerobic, ungakhohlwa ukuthi udinga ukunciphisa isisindo ngenjabulo!