-Delile
- Umehluko phakathi kwazo zombili izindlela
- Izibonelo zokuvivinya umzimba nge-aerobic
- Izibonelo zokuzivocavoca nge-anaerobic
Kunezindlela ezimbili zokuthola amandla emzimbeni womuntu: ukuphefumulai-aerobic ne-anaerobic, izinqubo ezihlukaniswa ubukhona nokusetshenziswa komoya-mpilo, okokuqala, nokungabikho kwawo, kwesibili.
Ngefayela le- ukuvivinya umzimba nge-aerobicSiphoqa umzimba ukuthi usebenzise amandla ngokujikeleza kwe-carbohydrate kanye ne-fat oxidation, okungukuthi, ngokusetshenziswa komoya-mpilo ukuze uwaqale noma umane uwagcine ngokuhamba kwesikhathi.
Esikhundleni salokho, izivivinyo anaerobic Azidingi umoya-mpilo, ngoba zisebenzisa ezinye izindlela 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 okungaphezulu emzimbeni kunokufanele esigabeni ngasinye sokuthola amandla futhi ukwazi ukuqondisa umzamo ngendlela efaneleke kakhulu.
Umehluko phakathi kwazo zombili izindlela
Umehluko omkhulu phakathi kwalezi zindlela zombili zokuzivocavoca, njengoba sesishilo, ukuba khona noma ukungabikho kwomoya-mpilo njengendlela yokuthola amandla ngokushesha.
- I- imisebenzi yokuvivinya umzimbaNgakho-ke, zixhunyaniswe ngqo nezinhlelo zokuphefumula nezenhliziyo, ukuze zikwazi ukuhlala isikhathi eside. Lokhu kungenxa yokuthi izinga lokufunwa kwalo libekwe emandleni omzimba wethu wokufaka umoya-mpilo ovela emoyeni nokuwuzungeza ngomzimba ngegazi. Ukuphakama kwamandla e-oxygenation, umzamo oqhubekayo uzoba isikhathi eside.
- I- izivivinyo anaerobicNgakolunye uhlangothi, amandla okuqhuma kwawo aqhamuka emisipheni uqobo nasolondolozweni lwamandla abo, imvamisa imifushane futhi inamandla amakhulu. Eqinisweni, uma isikhathi eside sikhona, kunengozi yokuqongelela i-lactic acid emisipheni, okuwumphumela wokusetshenziswa okuphuthumayo kweglucose. Futhi lokho kwakha kuholela ekukhathaleni nasekukhathaleni kwemisipha isikhathi eside.
Ngakho-ke: izivivinyo ze-aerobic zinde futhi zikhanya ngamandla aphakathi nendawo, kanti izivivinyo ze-anaerobic zinamandla futhi zifushane.
Izibonelo zokuvivinya umzimba nge-aerobic
Uhamba 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.
Ukunyathela. Uhlobo olusheshayo lokuhamba luwukuzivocavoca okunomthelela olinganiselayo emilenzeni nasemadolweni, kepha lokho kusekela isigqi sokuphefumula nesenhliziyo lapho ubhekene namandla amakhulu futhi asimeme kakhulu. Imvamisa kuhlanganiswa nezikhathi zokuphumula (ukuhamba) nezikhathi ezimfushane zokugijima (anaerobic).
Imidanso Ifomu lokuzijabulisa, elisuselwa eqenjini elisebenzisa izindlela eziningi zemisipha ukubekezela, ukuxhumanisa, namandla okuphefumula, njengoba kunganwetshwa phezu kwezingqikithi ezahlukahlukene zomculo ezinikeza ukuhambisana kwesigqi okudingekayo. Kuyindlela yokuzivocavoca ewusizo emphakathini, futhi.
Ithenisi. Lokho okubizwa ngokuthi “umdlalo omhlophe” kuyisibonelo sezinto ezenziwa yi-aerobic, njengoba kudinga ukunyakaza njalo enkundleni, ukuxwayisa ukuqondiswa kwebhola, nalo elikhuphula ijubane lalo lapho lishaywa futhi libuyiselwa phezu 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 yokuzivocavoca umzimba iyisibonelo esihle kunazo zonke salolu hlobo lomsebenzi onamandla womoya-mpilo, lapho ukunyakaza kugcinwa khona ngezikhathi ezithile ezilandelanayo futhi kuncike kuphela ekukhuthazeleni komzimba nenhliziyo.
Ukuhamba ngebhayisikili. Ukusetshenziswa kwebhayisikili kudinga ngokweqile ezinyaweni ezingezansi, kudinga amandla amakhulu kakhulu okuphefumula komzimba kuze kube yilapho umzamo uqhubeka, njengama-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.
Ukugwedla. Njengasendabeni yokuhamba ngebhayisikili, kepha ngemikhawulo ephezulu kanye nesiqu, kungukuzivocavoca okuqhubekayo ngokuhamba kwesikhathi okudinga ukuphatha ukukhathala nokudla okuhle nokuhlala njalo komoya-mpilo, ukugcina isikebhe sihamba ngamandla agxishiwe izigwedlo.
Intambo iyagxuma. 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 ohleli umile, ngakho-ke udinga amandla okuphefumula nenhliziyo enhle.
Izibonelo zokuzivocavoca nge-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 kepha ngomzamo omkhulu, njengefulethi elingu-100m, lapho kuthuthukiswa khona amandla nesivinini samaphethelo aphansi nomzimba, 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 okungabandakanyi ukunyakaza, kepha kunalokho ukugcina isikhundla semisipha isikhathi esifushane ukukhiqiza umzamo oqhubekayo, ukukhuthaza ukubekezela kwemisipha lapho kungekho umoya-mpilo.
Amabha nokufana. Kusetshenziswa umzimba uqobo njengesisindo, lokhu kuvivinya umzimba kudinga imisipha yezingalo ukuqoqa amandla anele okusiphakamisa izikhathi eziphindaphindwayo neziphelayo, ngaleyo ndlela kuthuthukiswe amandla abo ne-hypertrophy, ngaphandle kokuphendukela ekuphefumuleni 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, kuhlangene nokucindezela kanye nezisu, izigaxa zehlisa isisindo somzimba oqondile nezingalo ezeluliwe (noma ku-nape) emathangeni, kuzivumela ukuthi zenze umzamo wokuvuka futhi phansi futhi., isikhathi lapho bengazukuthola i-oksijeni emiphefumulweni yabo.
I-Freediving noma i-diving yamahhala. Umdlalo owedlulele owaziwayo omisa ukuphefumula ngesikhathi sokuntywila ngaphansi kwamanzi, lapho kudingeka khona amandla amakhulu amaphaphu ukubamba umoya, kepha futhi nomzamo we-anaerobic, njengoba ungaphansi kwamanzi imisipha kufanele isebenze ngaphandle kokufakwa kwe-oxygen.
