"Kodi ndiyenera kuphunzitsira aerobic musanayambe masewera olimbitsa thupi kapena pambuyo pake?" Ndi funso lofunsidwa kawirikawiri ndi limodzi limene lingaliro lonse limakhalapo ngakhale kuti zingawoneke ngati trivia ngati mwatsopano kuphunzitsidwa zolemera. Komabe, monga nkhani zambiri mu sayansi ya masewera olimbitsa thupi, mayankho a mafunso ovuta angapangidwe ndi ziyeneretso ndi zosiyana ndi zovuta zomwe mwakhazikitsa- zolemetsa , minofu, mphamvu, masewera olimbitsa thupi, maonekedwe, ndi zina zotero.
Zotsatira zotsatirazi zowunikira nkhaniyo ndi kupereka malangizo omveka bwino.
Cardio ndi Aerobics
Zochita zolimbitsa thupi, zomwe nthawi zambiri zimatchedwa 'cardio' mwachidule, ndizochita masewera olimbitsa thupi mwamphamvu kwambiri pamene mpweya wabwino ungaperekedwe kwa magulu akuluakulu a minofu m'kupita kwa nthawi ndipo amachititsa kuti mtima ndi mapapu azikhala oyenera, dongosolo la mtima.
Cardio ndiyomwe mumachita pafupipafupi nthawi yaitali m'malo mofulumira kwambiri monga momwe mukuyendetsera kapena kulemera. Cardio akuyenda, akuyenda, akuthamanga , akusambira, ndi njinga; ndi kugwiritsa ntchito makina opangira mapiritsi , stepper, cross crosser, ndi makina oyendetsa masewera olimbitsa thupi. Magazi a shuga ndi shuga ndi kusungunuka mafuta ndi mafuta omwe amagwiritsidwa ntchito mu aerobics.
Kuphunzitsa Ndi Zolemera
Mosiyana ndi zimenezi, kukweza zolemera ndizochita zomwe zimachitika pang'onopang'ono za ntchito ya anaerobic (yopanda oxygen). Kwenikweni, 'anaerobic' sizikutanthauza kuti tisiye kugwiritsa ntchito oksijeni, kumangotanthauza kuti ntchitoyi ndi yapamwamba kwambiri kuti chofunika cha minofu ya mpweya chiposa, chifukwa cha mankhwala opangidwa ndi zamagetsi monga lactate ndipo pamapeto pake sangakwanitse kupitiriza kuti mwamphamvu.
Katundu wa shuga wosungidwa ndi phosphocreatine ndi mafuta oyambirira ogwiritsidwa ntchito pophunzitsa mphamvu.
Tsopano kuti muwone kusiyana kwakukulu pakati pa aerobics ndi kuphunzitsa kulemera, tiyeni tione izi pa nkhani yopanga cardio musanayambe kapena pambuyo pa gawo lolemera. Titha kuganiza kuti gawoli ndi ulendo umodzi ku masewero olimbitsa thupi kuti tipeze ntchito.
Chitsanzo 1: Cardio After Weights
Mumalowa ku masewera olimbitsa thupi ndikusungunuka pamtunda kwa mphindi 10, koma simukufuna kuchita cardio yambiri chifukwa mumaganiza kuti mukufunikira mphamvu kuti muzitha kugawa zolemera zanu. Mulimonsemo, mwamva kuti mutentha mafuta ambiri ngati mutachita izi.
Amapulumutsa mphamvu kuti akwezeretsa. Izi zingawoneke kuti ndizolondola; komabe, kuchita mphindi 40 za cardio mofulumira sizingathetse mphamvu zokwanira kuti zikulepheretseni kukweza bwino. Malingana ngati inu mwasintha malo osungiramo magulu a m'magazi musanayambe kuchita masewero olimbitsa thupi ndi kudya koyenera , thupi lidzasunga magalamu 500, kapena mapaundi a glycogen .
Gawo loyendetsa kapena loyendetsa mapiritsi la mphindi 40 lingagwiritse ntchito makilomita 600 a mphamvu, malingana ndi kukula ndi msinkhu. Mwa ichi, mafuta ena adzakhala olemera, ena amasungidwa shuga, ndipo magazi ena amagazi. Kulingalira kokwanira ndikuti mungagwiritsire ntchito magalamu okwana 80 kapena 100 (3 kapena 4 ounces) a shuga wosungidwa, kutanthauza, magalamu 400 omwe muli nawo. Mukhoza kuona kuti muli ndi zambiri zomwe mwasungira kuti muphunzitse mphamvu.
Zowonjezerapo, ngati mutenganso zina za mafutawa pogwiritsira ntchito zakumwa za masewera kapena mphamvu zamagetsi musanayambe zolemera, mutangotsala pang'ono kulowa pakhomo.
Kutentha mafuta ambiri . Tsopano izi zimaoneka ngati zokongola, lingaliro loti ngati mutaya zakudya zina zamagulu, makamaka magazi a shuga, ndi magawo oyambirira a zolemera, mudzakhala mukuwotcha mafuta. Zopeka, izi zimakhala zomveka koma mafuta omwe akuwotcha malo ndi zongopeka komanso zomwe zimakhudza ndi mphamvu zomwe mumagwiritsa ntchito.
Chiwerengero cha Chitsanzo 1: chimveka bwino, koma kwenikweni chiripo 2 peresenti pa zisanu.
Chitsanzo chachiwiri: Cardio Pansi Zolemera
Mumalowa mu cardio poyamba kwa mphindi 40 chifukwa mukuganiza kuti mutatopa kwambiri kuti musachite nawo mapeto a pulogalamu yolemera.
Mukumvetsetsa kuti mumagwiritsa ntchito mphamvu zamagetsi mukakhala atsopano, kotero mutha kugwiritsa ntchito mphamvu zowonjezereka pamutuwu, zomwe mukukonzekera.
Miyendo yatsopano ya cardio yabwino. Ngati mutachita cardio musanayambe kukweza, mulibe kukayikira kuti mudzachita gawoli pulogalamu yanu bwino, zomwe zikutanthawuza mwakuya komanso zotsatira zapamwamba za thupi. Miyendo yambiri ndi manja pambuyo polemera sizothandiza pa gawo labwino la cardio.
Cardio of moderate phindu amatulutsa mphamvu kwambiri kuposa zofanana gawo pa zolemera, kotero ngati mukufuna kuwonjezera mphamvu yotulutsidwa kuti kulemera ndi aerobic thupi, kuchita cholimba cardio gawo n'kofunikira. Kuchita cardio koyamba kudzawonjezera kuchuluka kwanu.
Kumbali inayi, podziwa kuyatsa, kupuma mafuta, ndi kudya kwa madzi, mudzathabe kukhala ndi mphamvu zolimbitsa thupi mutatha gawo lanu.
Mitsempha yamphamvu. Ndikofunika kudziwa kuti kuchita masewera olimbitsa thupi n'kofunikira ngakhale kwa odziwa kulemera kwazitsulo komanso opanga thupi kuti azikhala ndi thanzi labwino. Cardio imathandiza kusungunula mitsempha ya mitsempha, yomwe imapindulitsa thanzi la mtima. Izi zimatchedwa "kugonjera" ndipo kafukufuku wina wasonyeza kuti izi zimavulaza ophunzitsa kulemera omwe sachita masewera olimbitsa thupi.
Phunziro limasonyeza Cardio Pambuyo Zolemera Zili Zabwino
Kafukufuku wochokera ku Human Performance Research Center, Brigham Young University, Provo, Utah, adafufuza zomwe zinachitika kwa amuna khumi omwe anatsutsa okha, amathamanga okha, kutsutsana, ndi kukana zochitika. ('Kuthamanga-kuthamanga' amatanthawuza zolemera pamaso pa cardio ndi mosiyana.)
Nazi zomwe iwo adanena:
- EPOC, muyeso wa kutsekedwa kwa mphamvu kapena mphamvu zogwiritsira ntchito mphamvu mutasiya kuchitapo kanthu kunali kwakukulu pamene cardio idachitidwa musanaphunzire kulemera.
- Kuthamanga pambuyo pa masewera olimbitsa thupi kunali kovuta kwambiri kuthupi kuposa kuchita izo musananyamule zolemera . (Izi zimatanthawuza kuti zikhale bwino komanso mwina chitetezo.)
- Akatswiriwa amalimbikitsa "kuchita masewera olimbitsa thupi asanayambe kuchita masewera olimbitsa thupi powaphatikiza kuti azichita masewera olimbitsa thupi."
Ichi sichinali phunziro lalikulu, kotero zotsatira ziyenera kutanthauziridwa mosamala.
Kafukufuku wina anapeza kuti 'kuyendetsa chuma' kumakhalanso yovuta pambuyo pa zokambirana zolemera, chifukwa china chomwe chotsatira cha cardio sichikuyenda bwino.
Chiwerengero cha Chitsanzo chachiwiri: Umboni ulibebe, koma umapezeka 4 peresenti.
Cardio Anapha My Muscle
Ophunzitsa ena olemera akukayikira kuchita maphunziro ambiri a cardio chifukwa amakhulupirira kuti imapanga mahomoni amtundu ngati cortisol omwe amalephera kugulitsa mafuta kuti athe kusokoneza minofu ya anabolic.
Ngakhale kuti nkhaniyi ndi yoyenera kuti mukhale ndi nkhani yowonjezera yokhudza kulemera kwa zakudya ndi kuchepetsa thupi, yankho lachidule ndiloti mungateteze minofu kuchokera ku njirayi poonetsetsa kuti chakudya chokwanira chisanafike, nthawi, komanso pambuyo pake ndikusunga mazira oposa ola limodzi ngati muli ndi zolinga zomanga thupi.
Ma cardio makumi anayi kapena asanu mu malo oyenera okhutira zakudya sizakupweteka minofu yanu. Ndipotu, chifukwa cha zokambiranazi, kuchita cardio pambuyo polemera kungakhale kovulaza minofu monga 'kupweteka' minofu amayesetsa kuthana ndi vuto la ntchito aerobic. Ntchito yanu yochepetsetsa yofunika kwambiri iyenera kuperekedwa kuti ikule bwino malo a anabolic. Ino ndi nthawi yomanga osati kuswa. Mukukwaniritsa izi mwa kudya mwanzeru komanso moyenera komanso mwa kupuma ndi kugona-komanso osapanga cardio mutatha kulemera.
Kuphatikiza Pamwamba
- Yesetsani kuchita masewera olimbitsa thupi musanayambe pulogalamu yanu yolemera ngati mukuchita zonse ziwirizo.
- Lembani zokambirana zanu zoziziritsa kukhosi, khalani ozizira pansi ndipo mwamsanga muziganizira za kuchira, kukonza, ndi kumanganso m'malo mochita masewera olimbitsa thupi.
- Ganizirani magawo osiyanasiyana a cardio ndi zolemera tsiku limodzi. Izi ndizodziwika kwambiri pamene kutaya thupi silo cholinga chachikulu. Mukhozanso kuyesa magawo osiyana pa tsiku lomwelo, koma muyenera kupeza njira yanu yowonjezeretsa ndi njirayi.
- Ngati kulemera ndi cholinga chachikulu, kuchita zonsezi tsiku limodzi ndi cardio choyamba kungapereke ubwino wina kuwonjezeka kagayidwe kake ndi kagwiritsidwe ntchito mphamvu.
- Ngati mphamvu, m'malo mwa hypertrophy (mitsempha yaikulu) ndi cholinga, mwinamwake muyenera kuchita cardio ndi zolemera pa masiku osiyana chifukwa chokwezera cholemera kwambiri sichidzapitanso pambuyo pochita cardio choyamba. Muyenera kukhala atsopano kwa 4MM.
- Mukhoza kusakaniza ndi kumagwira ntchito yopanga thupi kumtunda ndi pansi. Mwachitsanzo, mapiritsi othamanga ndi thupi lolemera kulemera tsiku limodzi ndi kulemera kwa thupi ndi kusambira tsiku lina.
- Musamangidwe kwambiri pa lingaliro lonse ili; Ngati zikukulowetsani kuti musinthe nthawi zina, izi sizingakhale zovuta.
> Zotsatira:
> Drummond MJ, Vehrs PR, Schaalje GB, AC Ad. Kugwiritsa ntchito mowa mwauchidziwitso ndi kukaniza kumakhudza kugwiritsidwa ntchito mopitirira muyeso kwa okosijeni. J Strength Cond Res. 2005 May; 19 (2): 332-7.
> Palmer CD, Sleivert GG. Kuthamanga kwachuma kumakhala kovuta potsatira njira imodzi yokha yokanizira. J Sci Med Sport. 2001 Dec; 4 (4): 447-59.
> Miyachi M, Kawano H, Sugawara J, Takahashi K, Hayashi K, Yamazaki K, Tabata I, Tanaka H. Zopanda zotsatira za kukaniza maphunziro pazomwe zikuchitika: Kudutsa . 2004 Nov 2; 110 (18): 2858-63.