Kodi mungatani kuti mukhale ndi mtima wolimba mtima komanso kuti mukhale opirira?
Kupirira ndi mawu omwe amagwiritsidwa ntchito kwambiri mu masewera ndipo angatanthauze zinthu zosiyanasiyana kwa anthu osiyanasiyana. Zamasewera, zimatanthauza mpikisano wothamanga kuti azikhala ndi zolimbitsa thupi kwa nthawi yochepa, maola, kapena masiku. Kupirira kumafuna kayendedwe ka kayendedwe ka mpweya ndi kupuma kuti apereke mphamvu ku minofu yogwira ntchito kuti athandize zochitika zolimbitsa thupi.
Pamene anthu ambiri amalankhula za chipiliro amatanthawuza kupirira kosavuta, komwe nthawi zambiri kumakhala ndi thupi labwino. Kuthamanga kwa magazi kumatanthauza "mpweya" komanso nthawi yochita masewera olimbitsa thupi, thupi limagwiritsa ntchito oksijeni kuti lipereke mphamvu zowonjezera kuchita masewera olimbitsa thupi.
Cholinga cha kupirira ndi kukulitsa machitidwe opanga mphamvu kuti akwaniritse zofuna za ntchito malinga ngati akufunikira.
Njira Zamagetsi - Momwe Zakudya Zamafupa Zolimbitsa Thupi
Thupi limatembenuza chakudya kuti likhale ndi njira zosiyanasiyana zamagetsi. M'mawu osavuta, thupi lingasinthe zakudya ndi mphamvu kapena popanda oxygen. Machitidwe amphamvu awa awiri amatchedwa:
- Matenda a aerobic (okosijeni)
- Anaerobic metabolism (popanda mpweya)
Njira izi zikhoza kupatulidwa. Njira zitatu zomwe zimatchulidwa kawirikawiri m'zochitikazi ndizo:
- ATP-CP (Anaerobic) Njira Yamagetsi - yomwe imapangitsa mpweya wochepa wautali mpaka masekondi khumi.
- Anaerobic Metabolism (Glycolysis) - yomwe imapatsa mphamvu kuti ikhale yochepa, yopambana kwambiri yomwe imakhalapo kwa mphindi zingapo.
- Aerobic Metabolism - yomwe imapatsa mphamvu zochuluka kwa nthawi yayitali, zochepa zolimbitsa thupi ndipo zimafuna mpweya wambiri. Dothi, carbon dioxide, ndi madzi amachotsedwa thukuta ndi kutuluka.
Aerobic Metabolism ndi Kupirira
Kawirikawiri ndizophatikiza magetsi omwe amapereka mafuta oyenerera kuti azitha kuchita masewera olimbitsa thupi, ndi mphamvu komanso nthawi yomwe ntchitoyo ikugwiritsire ntchito nthawi. Komabe, kuchepa kwa thupi kumawonjezera mphamvu zambiri zofunika kwa nthawi yayitali kapena kupirira .
Ochita masewera amayesetsa nthawi zonse kuti azikakamiza kuchita zinthu mwamphamvu komanso motalika ndikuwonjezera kupirira kwawo. Zinthu zomwe zimachepetsa kupitirizabe kuchita khama kwambiri zimaphatikizapo kutopa ndi kutopa. Maphunziro a masewera amasonyezedwa kuti asinthe ndi kusiya nthawi yomwe kutopa uku kumachitika.
VO2 Max ndi Kupirira kwa Aerobic
VO2 kapena maximizedwe oksijeni kukwera ndi chinthu chimodzi chomwe chingathe kudziwa wothamanga mphamvu ya kuchita masewera olimbitsa thupi ndipo akugwirizana ndi aerobic chipiriro. VO2 max amatanthauza mpweya wokwanira umene munthu angagwiritse ntchito panthawi yomwe akugwira ntchito. Amayesedwa ngati mililiters ya oxygen mumphindi umodzi pa kilogalamu ya kulemera kwa thupi. Kawirikawiri imakhala ngati chizindikiro chabwino cha kupirira mtima komanso kupirira thupi. Ochita maseŵera olimbitsa mtima amakhala ndi mkulu VO2 max. Ndipo kafukufuku wina amasonyeza kuti makamaka chifukwa cha majeremusi, ngakhale kuti kuphunzitsidwa kwawonetsedwa kuwonjezeka VO2 max mpaka 20 peresenti.
Cholinga chachikulu cha mapulogalamu ochuluka a kupirira ndi kuwonjezera chiwerengero ichi.
Mtundu wa Fiber Type and Endurance
Ochita masewera olimbitsa thupi ammwamba amakhala ndi chiwerengero chocheperachepera (mtundu wa I) wamagetsi . Mitambo yowonongeka imeneyi imakhala yothandiza kwambiri pogwiritsira ntchito mpweya (ndi aerobic metabolism) kuti apange mafuta ochulukirapo (ATP) kuti apitirize kupitilira, kupitilira mitsempha yambiri nthawi yaitali. Zimayaka pang'onopang'ono kusiyana ndi nsalu zofulumira komanso zimatha nthawi yaitali zisanatope. Choncho, zozizira zochepa zimathandiza kwambiri othamanga kuthamanga marathoni ndi njinga kwa maola ambiri.
Kusintha kwa Maphunziro Opirira
Phunziro la kupirira, thupi limatha kuchititsa ATP kupyolera mumagetsi.
Matenda a mtima wautali ndi mphamvu za aerobic zimakhala zothandiza kwambiri popereka mpweya ku minofu yogwira ntchito ndikusintha ma carbohydrate ndi mafuta ku mphamvu.
Maphunziro Opirira Kupirira
Pali njira zambiri zomwe zingaphunzitsire kupititsa patsogolo kuthamanga kwa aerobic. Nthawi, mafupipafupi, ndi mphamvu za mtundu uliwonse wa maphunziro zimasiyana ndipo maphunziro amaphatikizapo machitidwe ndi mphamvu zamagetsi zosiyana ndi zomwe zimapangitsa kusintha kwa thupi. Ena mwa mapulogalamu odziwika kwambiri ophunzitsidwa kupirira ndi awa:
- Kutalika Kwambiri Kwambiri Kutalikira . Maphunziro oterewa ndiwo mtundu wozoloŵera wa maphunziro opirira ndi maziko a othamanga marathon, mabasiketi apamtunda, ndi masewera ena omwe amafunikanso nthawi yaitali, mphamvu zowonjezera. Imeneyi ndi njira yophweka yophunzitsira kupirira kwa maseŵera atsopano kapena ma novice.
- Pace / Tempo Maphunziro ali ndi maphunziro okhwima, koma okwera kwambiri; kumangopitirira pang'ono kuposa "mpikisano wa mpikisano" kwafupikitsa, kawirikawiri pamphindi 20-30 pang'onopang'ono.
- Maphunziro Otsogolera amakhala ndifupipafupi, mobwerezabwereza, koma molimbika kwambiri (3-5 mphindi pambuyo pake panthawi yopuma).
- Circuit Training ili ndi mndandanda wa zochitika zomwe zachitika kwa nthawi yayitali ndi kuzungulira mwachangu mwatsatanetsatane ndi kupuma pang'ono kapena kopanda phindu. Maphunziro oyendetsa magulu a madera amapanga mphamvu ndi chipiriro ndipo akhoza kukhala osiyanasiyana m'njira zambiri kuti akwaniritse zolinga za wothamanga aliyense.
- Kuphunzitsa Fartlek kumaphatikizapo njira zina kapena zina zonse zophunzitsira panthawi yayitali, yophunzitsira. Pogwiritsa ntchito masewera olimbitsa thupi wothamanga amawonjezera ntchito zapamwamba kwambiri zopanda ntchito; ndizo momwe wothamanga amamvera.
Mmene Mungayesere Kupirira kwa Mtima
Kuyesera kupirira mtima kumagwiritsidwa ntchito pamodzi ndi mayeso ena olimbitsa thupi kuti azindikire momwe mtima ndi mapapu zimagwirira ntchito pamodzi kuti apereke mpweya ndi mphamvu ku thupi panthawi ya masewera olimbitsa thupi. Njira zodziwika zodziwira chipiriro ndizo:
- Mayeso a Kuthamanga kwa Maminiti 12
- VO2 Max Kuyesedwa
- Pulogalamu Yoyesera ya Bruce Treadmill
- Yesetsani Kupsinjika Maganizo
- Mlengi wa Rockport Fitness Walking Test Calculator
Kuchokera
Wilmore, JH, ndi Costill, DL Physiology ya Masewera ndi Zochita: Zolemba 3. 2005. Anthu Kinetics Publishing.