Izibonelo Zemisebenzi Ye-Aerobic ne-Anaerobic - Encyclopedia

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Umehluko phakathi kwemisebenzi ye-aerobic ne-anaerobic
Izibonelo zemisebenzi ye-anaerobic
Izibonelo zemisebenzi ye-aerobic

Ukuphefumula i-aerobic ne-anaerobic Ziyizinqubo zokuthola amandla ngomzimba ohlukaniswa lapho kukhona nokusetshenziswa komoya-mpilo.

Umsebenzi yi-aerobiclapho amandla adingekayo ukuwenza kuyingxenye yesekethe ye-oxidation ye- ama-carbohydrate futhi amafutha, okungukuthi, kudinga okokufaka oksijini ukukwenza noma ukukugcina ngokuhamba kwesikhathi.
Umsebenzi uyi-anaerobic lapho ingadingi oksijini kepha kunezinqubo ezihlukile zokuthola amandla, njengokuvutshelwa kwe-lactic acid noma ukusetshenziswa kwe-ATP (i-adenosine triphosphate) kwemisipha.

Lokhu kucatshangelwa kubalulekile lapho wenza ezemidlalo noma uzivocavoca umzimba, ukuze ungafuni amandla amaningi emzimbeni kunalokho okufanelekile esigabeni ngasinye sokuthola amandla.

Umehluko phakathi kwemisebenzi ye-aerobic ne-anaerobic

Umehluko omkhulu phakathi kwalezi zinqubo zombili, njengoba sesishilo, ubukhona noma ukungabikho komoya-mpilo njengendlela yokuthola amandla ngokushesha. Imisebenzi ye-Aerobic, ngakho-ke, ixhunyaniswe nesistimu yokuphefumula komzimba futhi ingahlala isikhathi eside., ngoba izinga lokufunwa kwayo lifakwa emandleni omzimba wethu ukufaka i-oksijini evela emoyeni nokwenza ukuthi ijikeleze emzimbeni.

Ngokungafani nemisebenzi ye-anaerobic, ukuqhuma kwamandla ayo okuvela emisipheni nasendaweni ebekelwe amandla, ngakho-ke imvamisa iyimisebenzi emifushane futhi enamandla. Uma iqhubeka isikhathi, kunengozi yokuqongelela i-lactic acid, umkhiqizo ovela kulokhu kusetshenziswa okuphuthumayo kwe-glucose okuvame ukuholela ekukhathaleni nasekukhathaleni kwemisipha.

Bese: Ukuvivinya umzimba nge-aerobic kunwetshiwe futhi kukhanya kuya ekuphakameni okuphakathi, kuyilapho izivivinyo ze-anaerobic zinamandla futhi zimfushane. Kodwa-ke, ukuzivocavoca okulungile kuthatha ukusetshenziswa okwanele kwazo zombili izinhlobo zokuthola amandla.

Izibonelo zemisebenzi ye-anaerobic

Phakamisa izinsimbe ezisindayo. Ngesikhathi sokuphakamisa izinsimbi, imisipha isebenza ngamandla aphakeme, igcwalisa umsebenzi oqokiwe isikhathi esifushane, ngoba umoya awusetshenziswanga ukuvuselela amandla. Lokhu kuthuthukisa amandla emisipha nokukhuthazela, kukhiqize i-hypertrophy..
ABS. Lokhu kuvivinya okujwayeleke kakhulu kuyi-anaerobic ngoba uchungechunge lwe-push-up lunomsebenzi wokukhulisa amandla emisipha nokumelana nezimo zokukhathala, ngochungechunge olwandayo lokuphindaphinda lokuqina.
Izinhlanga ezimfushane nezinamandla (ukugijima). Le yimijaho emifushane kodwa ngomzamo omkhulu, njengemijaho eyi-100m eyisicaba, lapho kuthuthukiswa amandla nesivinini semikhawulo engezansi nesifuba, ngaphezu kokukhuthazela okujwayelekile komzimba.
Ukuphonswa kwebhola lomuthi. Ukuzivocavoca amandla okuqhuma okubandakanya isethi enkulu yemisipha ehlelelwe ukuthola umfutho ngemuva kwekhanda bese uphonsa ibhola ehlombe ngangokunokwenzeka. Le nhlangano iyashesha futhi inamandla, ngakho-ke ayidingi ukuphefumula.
Ibhokisi leqa (ibhokisi liyagxuma). Lokhu kuvivinya kwenziwa ngokugxuma ngemilenze yomibili ebhokisini lezindawo eziphakeme ezahlukahlukene, ukuphoqa imilenze ukuthi iqongelele amandla namandla emisipha. Kuvame kakhulu emisebenzini yokuwela.
Ukuzivocavoca kwe-Isometric. Kuyindlela yokuzivocavoca okukhulu engabandakanyi ukunyakaza, kepha gcina isikhundla semisipha isikhathi esifushane ukukhiqiza umzamo oqhubekayo, ukukhuthaza ukukhuthazela kwemisipha lapho kungekho umoya-mpilo.
Amabha nokufana. Kusetshenziswa umzimba uqobo njengesisindo, lokhu kuvivinya umzimba kudinga imisipha yezingalo ukuqoqa amandla anele ukusiphakamisa izikhathi eziphindaphindwayo neziphelayo, ngaleyo ndlela ithuthukise amandla ayo ne-hypertrophy, ngaphandle kokusebenzisa ukuphefumula ngesikhathi somzamo.
Ama-push-ups (ama-push-ups). Ngokufana namabellbells, kepha sibheke phansi, lokhu kuvivinya umzimba okudala kusetshenziswa amandla adonsela phansi njengokumelana nokunqoba, ukuphakamisa isisindo sakho ngezikhathi ezincane nezisheshayo zomzamo ezanda njengoba imisipha ithola amandla.
Izikwele Okwesithathu ochungechungeni lwakudala eduze kwama-push-up kanye nezisu, ama-squats alahla isisindo somzimba oqondile nezingalo ezeluliwe (noma ngaphezulu kwentamo) emathangeni, okubavumela ukuthi benze umzamo wokuvuka phansi naphansi futhi, phakathi nesikhathi lapho bezobe bengatholi umoya-mpilo ophefumula ngawo.
I-Freediving noma i-diving yamahhala. Umdlalo owedlulele owaziwa ngokumisa ukuphefumula ngesikhathi sokuntywila ngaphansi kwamanzi, lapho kudingeka khona amandla amakhulu amaphaphu ukubamba umoya, kodwa futhi nomzamo we-anaerobic, njengoba ungaphansi kwamanzi imisipha kufanele isebenze ngaphandle kokufakwa kwe-oxygen.

Izibonelo zemisebenzi ye-aerobic

Hamba. Ukuzivocavoca okulula okukhona, okusebenza kahle kakhulu kwe-aerobic futhi okwenziwa ngezikhathi ezinde lapho uhlelo lokuphefumula nenhliziyo lusebenza ngokungaphezi, kushisa amafutha nama-carbohydrate. Ilungele ukugcina amaphaphu nokwandisa ukumelana nenhliziyo.
I-Trot. Uhlobo olusheshayo lokuhamba luvivinya umthelela olinganiselayo emilenzeni nasemadolweni, kodwa lokho isekela isigqi sokuphefumula nesenhliziyo ebusweni besidingo samandla esiphezulu nesimeme ngokwengeziwe. Imvamisa kuhlanganiswa nezikhathi zokuphumula (ukuhamba) nezikhathi ezimfushane zokugijima (anaerobic).
Umdanso. Ifomu lokuzijabulisa, leqembu lokuzivocavoca elisebenzisa imizila eminingi yemisipha uku sebenzisa ukukhuthazela, ukuxhumanisa namandla okuphefumula njengoba kungasakazeka kwizindikimba ezahlukahlukene zomculo ezinikeza ukuhambisana kwesigqi okudingekayo. Kuyindlela yokuzivocavoca ewusizo emphakathini, futhi.
Ithenisi. Okubizwa ngokuthi "umdlalo omhlophe" kuyisibonelo semikhuba ye-aerobic, kusukela kudinga ukunyakaza njalo enkundleni, uqaphele ukuqondiswa kwebhola lokho, ngaphezu kwalokho, inyusa ijubane layo njengoba ishayiwe futhi ibuyiselwa ngaphezu kwenetha.
Ukubhukuda. Ukuzivocavoca kwe-aerobic okudinga kakhulu, njengoba kudinga ukuphefumula okukhulu komoya ukugcina umzimba usebenza ucwile emanzini. Ikhuthaza amandla wamaphaphu, ukumelana nenhliziyo futhi kwesinye isikhathi namandla we-anaerobic wemikhawulo.
I-Aerobic iyagxuma. Inqubo ejwayelekile yokuzivocavoca umzimba Kuyisibonelo esihle kunazo zonke zalolu hlobo lwemisebenzi enokusetshenziswa okuphezulu komoya-mpilo, lapho ukunyakaza kugcinwa khona ngezikhathi ezithile ezilandelanayo futhi kuncike kuphela ekumelaneni nenhliziyo komzimba.
Ukuhamba ngebhayisikili. Ukusetshenziswa kwebhayisikili kudinga ngokweqile ezithweni ezingezansi, ukufuna amandla amakhulu kakhulu okuphefumula komzimba kuze kube yilapho umzamo ugcinwa, ikakhulukazi ngesitayela sama-marathoni, phakathi nawo wonke amasekethe okufanele ambozwe ngejubane eliphakathi. Okokugcina, lapho umthwalo omkhulu wamandla uprintwe khona ukufinyelela ngesivinini esikhulu futhi ufike kuqala, esikhundleni salokho, kumane nje kungukuphikisana.
Umugqa. Njengasendabeni yokuhamba ngebhayisikili, kepha ngemikhawulo ephezulu nesiqu, kumayelana ukuzivocavoca okuqhubekayo ngokuhamba kwesikhathi okudinga ukuphathwa kokukhathala nokudla okuhle nokuhlala njalo komoya-mpilo, ukuze sikwazi ukugcina isikebhe sihamba ngamandla aphrintiwe kuma-oars.
Intambo yeqa. Lokhu kuzivocavoca kujwayelekile kubasebenzi abaningi balo mdlalo, noma ngabe kuyini ukuyala, ngoba kudinga ukweqa okuqhubekayo ukugwema intambo, ukukwazi ukuhamba ngokushesha okukhulu noma ngokunensa ngokuya ngamandla okukhuthazela komuntu.
Ibhola. Ithathwa njengeyomdlalo we-aerobic kanye ne-anaerobic, njengoba ihlanganisa ama-run amafushane, ashubile nokunyakaza okungaguquki kuya naphambili enkantolo enkulu, kulindelwe isenzo sebhola. Ngaphandle kukanozinti, akekho noyedwa kubadlali bebhola ohlala emile, ngakho-ke kudinga amandla okuphefumula nawenhliziyo.