Malo opangira anaerobic olimbitsa thupi ndi 80% mpaka 90% mwa kuchuluka kwa mtima wanu. Kuthamanga kwa mtima pamphindi kuti ufike kumtunda woyenda uku ndikumasiyana ndi msinkhu komanso msinkhu wa thupi. Pa msinkhu woterewu, mukupuma molimba kwambiri ndipo sikutheka kulankhula muzolemba zonse.
Kutchulidwa: an-er-oh-bic zone (dzina)
Malo Othandizira
Common Misspellings: anarobic, anairobic, anerobic
Zone ya Anaerobic Exercise Zone
Chigawo ichi cha mphamvu yolimbikitsira ntchito ingagwiritsidwe ntchito kumanga mphamvu yanu ya mtima / mapapo. M'madera a anaerobic, thupi limatentha kwambiri makilogalamu koma makamaka kuchokera ku chakudya osati mafuta. Pa 80-90% ya kuchuluka kwanu kwa mtima, 15% mwa makilogalamu anu otenthedwa m'madera awa ndi mafuta, 1% ali mapuloteni ndipo 85% ndiwo chakudya.
Machitidwe a mphamvu za anaerobic amagwira ntchito popanda oxygen (yomwe ndi tanthauzo la anaerobic palimodzi). Amawotcha kudzera mu ATP ndikuyang'ana anaerobic glycolysis , pogwiritsira ntchito shuga ndi glycogen mafuta ndi mankhwala a lactate. Thupi limathetsa lactate pamene ilo limapanga izo, koma ngati inu mukupanga zochuluka kuposa zomwe zingakhoze kuchotsedwa ku minofu yomwe ikugwiritsidwa ntchito, inu mwafika pa anaerobic yanu. Kugwiritsa ntchito m'dera la anaerobic kumatchedwa maphunziro a lactate , ndipo ngati atagwiritsidwa ntchito moyenera amatsogolera kukhwima lapamwamba la kulekerera.
Madzi a lactate amamveka ngati minofu yotentha komanso kutopa.
Kwa ochita maseĊµera olimbitsa thupi, ngati mungathe kuwonjezera pakhomo la lactate, zikutanthauza kuti chipiriro chanu chidzakula ndipo mudzatha kulimbana ndi kutopa bwino.
Malo okwera kwambiriwa amachititsa kuti VO2 ikhale yotalika ( yotsika kwambiri ya oxygen yomwe imatha kudya nthawi yochita masewera olimbitsa thupi). Izi zimabweretsa kusintha kwa mtima ndi mapapu.
Kupititsa patsogolo ndi Kuthamanga Maphunziro mu Malo a Anaerobic
Malo a anaerobic amapezeka kawirikawiri monga kuchita, kuthamanga njinga kapena kusambira mofulumira. Zimakhala zovuta kufikitsa chigawo ichi mwa kuyenda nokha, ngakhale kuti anthu ochita masewerawa akhoza kukwaniritsa. Izi zikhoza kuchitika panthawi yophunzitsidwa ndi kuphulika kwakukulu kosakanikirana ndi zochita zochepa, monga kuyenda ndi kuthamanga kwa nthawi.
Ntchito zogwiritsira ntchito zotsitsimula zimakhala ndi mitundu iwiri, kaya ndizomwe zimakhazikika pamtima pafupipafupi kapena nthawi yayitali. Yoyamba ndi nthawi yopangira tempo, komwe mukamapanga mpikisano mumakwera liwiro lanu mpaka mutakhala pamwamba pa 80% ya kupitirira kwa mtima wamtima ndikukhala pamtunda kwa mphindi 20 kapena kuposa musanafike.
Mtundu wachiwiri wa polojekiti umakhala ndi nthawi yochepa mu malo a anaerobic. Chimodzi chotsatiracho chikanakhala choyamba kutentha, kenako kuthamanga kwa anaerobic zone kwa mphindi zisanu ndi zitatu, kuchepanso kubwerera mosavuta kwa mphindi imodzi, mofulumira kubwerera ku malo a anaerobic, ndi kubwereza katatu kapena kanayi.
Anaerobic Exercise
Mitsempha yofulumira kwambiri imadalira mphamvu za anaerobic mphamvu. Mu kuphunzitsa mphamvu, kulumpha ndi kutulutsa minofu imeneyi imagwiritsidwa ntchito. Kuphulika kwa mchitidwe wa minofu sikutalika mokwanira kuti ufike pamitima ya mtima koma amagwiritsa ntchito machitidwe a mphamvu za anaerobic.