Ngati mwakhala mukupuma kapena mutapanga 90% mpaka 100 peresenti ya kuchuluka kwa mtima wanu, mumadziwa zomwe amachita anaerobic. Zimamva ngati mpweya wokwanira sungapite. Izi ndi zoyenera popeza liwu lakuti 'anaerobic' limatanthauza kwenikweni popanda oxygen.
Zojambula za Anaerobic zimatanthauza kuti mukugwira ntchito mwamphamvu kwambiri , kuti thupi lanu lisamapereke oxygen ku minofu mwamsanga.
Chifukwa minofu imafunikira mpweya kuti ipitirize kuchita masewera olimbitsa thupi, machitidwe a anaerobic amatha kanthawi kochepa chabe, omwe mumayamika ngati mukuyesera. Ndipo chifukwa ndi njira yovuta yophunzitsira, ntchito za anaerobic ndizofupikitsa, ndikukupatsani njira yabwino yowonjezeretsa ntchito.
Mitundu ya Ntchito za Anaerobic
Ntchito za Anaerobic zimatha kukhala ndi maulendo angapo - Cardio amachita, monga sprinting, kapena mphamvu yogwiritsa ntchito monga kettlebells kapena powerlifting. Zitsanzo zina zabwino zomwe zingakuthandizeni kuti mukhale opuma ndikuphatikizapo:
- Sprints
- Maphunziro a Fartlek
- Maphunziro Ofunika Kwambiri
- Maphunziro a Tabata
- Mitundu ina ya Kettlebell Training
- Powerlifting
- Maphunziro a Plyometric
- Kuthana ndi Mavitamini
N'chifukwa Chiyani Amakhala ndi Anaerobic?
Ngakhale kuti izi zinkakhala ngati akatswiri ochita masewera olimbitsa thupi, kuchita masewero olimbitsa thupi kungathandizenso ndi maphunzirowa. Mukamaphunzitsa pamwambamwamba, mumakulitsa anaerobic yanu, zomwe zikutanthauza kuti mutha kugwira ntchito mwakhama kwa nthawi yaitali, pamene mukuwotcha zambiri.
Mapinduwa ndi awa:
- Lembani malo anu a anaerobic, zomwe zikutanthauza kuti mukhoza kugwira ntchito mwakhama kwa nthawi yaitali
- Kutentha makilogalamu ambiri - Ovuta kwambiri mumagwiritsa ntchito mafuta owonjezera omwe mumayaka nthawi yayitali
- Limbikitsani kupirira - Muphunzitse anaerobic ndikuwona zochitika zanu zina, phunzitsani kuphunzitsidwa bwino kapena kuthamanga, kukhale kosavuta
- Kuonjezera VO2 Max - Izi zimangotanthauza kuti thupi lanu lingathe kutulutsa mpweya wochuluka, womwe umakupatsani nthawi yaitali
- Mangani minofu yamphamvu
- Kukupatsani njira yabwino yogwirira ntchito mwakhama - Ngati mutangotsala ndi mphindi 20 zokha, mutha kukonzekera bwino - Pangani mphindi imodzi yokhala ndi mphindi imodzi yokha ndi masekondi 30-60 a nthawi yopuma ndikubwezeretsani mpaka nthawi itatha.
Koma, Sikuti Aliyense
Ndikutanthauzira kwake (mwachitsanzo, 'popanda oxygen') mukhoza kuona kuti iyi ndiyo njira yovuta kwambiri yochitira, kotero simungayambe ndi maphunziro awa ngati muli oyamba. Kupita mofulumira komanso mofulumira kungakuike pangozi yowonongeka ndipo, ndithudi kupsyinjika, kotero yesetsani njira yopita ku izi ndikuyamba ndi maphunziro a aerobic nthawi, monga momwe Mukuyambira Panthawi Yoyambira .
Mfundo ina yofunikira ndi yakuti maphunzirowa ndi ovuta kwambiri pa thupi ndipo mudzafunikira kuchira nthawi zonse pamasewera olimbitsa thupi, choncho muyenera kuchita masewerawa pokhapokha 2-3 pa sabata limodzi ndi masiku opuma.
Onetsani Maphunziro a Anaerobic ku Ntchito Yanu
Simusowa kuti mupange kapena powerlift kuti mupume. Njira imodzi ndi kuwonjezera kuphulika kwapamwamba kwambiri kwa cardio kupita kuntchito yogwira ntchito nthawi zonse. Mwachitsanzo, nkuti muli pamsewu wopalamula - Pangani mphindi zisanu ndi ziwiri ndikupanga masekondi 30-60 a masewero otsatirawa, mubwereze panthawi yopuma.
Zochita za Anaerobic
- Plyo Jacks
- Mapulogalamu a Plyo
- Froggy Jumps
- Kudumpha kwa Squat
- Mabomba
- Zochita Zambiri Zojambula za Cardio