M'maseĊµera, pali kusiyana kwakukulu mu katundu malinga ndi mphamvu: aerobic ndi anaerobic load. Palinso zomwe zimatchedwanso zosakanizidwa, koma sichikhazikanso cholinga chachikulu cha maphunziro. Kusiyanitsa pakati pa mitundu iwiriyi ndi kusungunuka kwa minofu ndi mpweya pamene mukuchita masewera olimbitsa thupi. Izi zikutanthauza kuti ngati anaerobic masewera olimbitsa thupi samapereka oxygen yochulukirapo, ndiye kuti ali ndi mavuto aerobic.
Kusiyana pakati pa aerobic ndi anaerobic
Chinthu chofunika kwambiri chomwe muyenera kumvetsera ndi chiwerengero cha kugunda, chomwe ndi chiĊµerengero chake ndi kumenya mtima. Kuti mudziwe kuchuluka kwake kwa kupirira, muyenera kuchotsa zaka zanu kuchokera ku coefficient ya 220. Ngati, ngati msinkhu wanu uli ndi zaka 40, ndiye kuti chiwerengero chachikulu cha mtima ndi 220-40 = 180 kugunda pamphindi. Komabe, mapulitsi ovomerezeka a maphunziro a aerobic ayenera kukhala oposa 90%. Zimakhalapo, kwa munthu wazaka 40, kuthamanga kwa mtima kumakhala mkati mwa 160 kugunda pa mphindi.
Mtengo wa Anaerobic umayamba ndi zikhalidwe pamwamba pa 50% ya mtengo wapatali. Izi zikutanthauza kuti mwanayo ali ndi zaka makumi anai (90) ali ndi zaka 90 (40-40) / 2).
Ndi maphunziro a anaerobic, thupi limapanga ntchito popanda oxygen, ndiko kuti, ilibe nthawi yoti ikhale ndi zovuta. Mitundu yowonjezera ndi lactic acid imapangidwa mwa iwo. Kupirira kwa Anaerobic kungakhale kochepa (mpaka masekondi 25), kupakatikati (mpaka masekondi 60) ndi apamwamba (oposa 2 mphindi).
Zochita za aerobic zikuphatikizapo: kusambira , njinga, masewera olimbitsa thupi aerobic (aerobics), akuthamanga. Kwa anaerobic - kukweza bar ndi maphunziro ku masewera olimbitsa thupi.
Zochita zolimbitsa thupi ziyenera kuchitidwa molingana ndi malamulo ena. Mwachitsanzo, muyenera kuchita mobwerezabwereza mobwerezabwereza ndi kulemera kwake ndipo pang'onopang'ono mufupikitse kupuma pakati pa njirazo. Muyenera kupititsa patsogolo kutuluka kwanu ndikuwonjezereka thukuta. Kuphatikiza pa zizindikiro izi, kupuma kumakhala kawirikawiri. Ngati zonsezi zikusoweka, onjezani mwamphamvu. Koma ngati mosiyana ndi zimenezo, mumapitirira, ndi bwino kupumula. Ndipo pamene maphunziro a anaerobic - m'malo mwake, kuwonjezera kulemera, kuchepetsa kubwereza ndi kupumula malinga ndi momwe mungathere pakati pa kubwereza.
Osadandaula kuti katundu wa anaerobic udzawonjezera minofu ndipo thupi lidzawoneka ngati mpira waukulu. Atsikana sayenera kuchita mantha chifukwa cha testosterone pang'ono m'thupi. Mulimonsemo, minofu yowonjezereka kwambiri, ma calorie wambiri adzathetsedwa ndi izi kapena zomwezo, ndipo motero, ndipo mapaundi owonjezera adzapita mofulumira kwambiri. Popeza minofu ikulemera mafuta ochulukirapo, ma kilogalamuyo amatha, ngakhale ngati muvi uli pamtingo ulibe phindu limodzi.
Ngakhale kuti muli ndi maphunziro ochuluka, muli ndi aerobic ndi anaerobic chipiriro , musaiwale kuti muyenera kulemera thupi ndi zosangalatsa!