Izvo Zvaunofanirwa Kuziva Nezve Anaerobic Exercise

Zvemukati

• Mhedziso
• Mhando dzeanaerobic kurovedza
• Musiyano uripo pakati peaerobic uye anaerobic kurovedza muviri
• Iyo sainzi iri kumashure kweanaerobics
• Zvakanakira
• Inowedzera simba repfupa uye kuwanda
• Inokurudzira kurema kugadzirisa
• Inowedzera simba
• Inowedzera metabolism
• Inowedzera lactic chikumbaridzo
• Anorwisa kuora mwoyo
• Inoderedza njodzi yezvirwere
• Inodzivirira majoini
• Kunowedzera simba
• Tora woenda nazvo

Mhedziso

Anaerobic kurovedza muviri - simba rakakwira, rakakwira simba vhezheni yekurovedza muviri - rakasiyana neeerobic kurovedza muviri.

Kunyangwe izwi racho ringave risiri raunoziva iwe, anaerobic kurovedza muviri kwakajairika uye kunoshanda kurovedza. Muchokwadi, iwe pamwe wakambozviisa iwe kuburikidza neanaerobic Workout pane imwe nguva muhupenyu hwako!

Hezvino zvese zvaunoda kuti uzive nezve ino koriori-kupisa, kutsungirira-kuvaka mhando yekurovedza muviri.

Mhando dzeanaerobic kurovedza

Anaerobic kurovedza muviri chero chiitiko chinoputsa glucose yesimba pasina kushandisa oxygen. Kazhinji, zviitiko izvi ndezvehurefu hupfupi nekukwirira kwakanyanya. Pfungwa ndeyekuti simba rakawanda rinoburitswa mukati menguva diki yenguva, uye yako okisijeni yekuda inodarika iyo okisijeni inopa.

Maekisesaizi uye kufamba kunoda kuputika kupfupi kwesimba rakasimba mienzaniso yeanaerobic kurovedza muviri.

Izvi zvinosanganisira:

• kusimudza simbi
• kusvetuka kana kusvetuka tambo
• kumhanya
• yakakwira-yakasimba nguva yekudzidzira (HIIT)
• kuchovha

Musiyano uripo pakati peaerobic uye anaerobic kurovedza muviri

Kurovedza muviri kweaerobic kunogadzira simba uchishandisa kuenderera kwekupa okisijeni kuchengetedza ino yero yechiitiko pasina kuda simba rekuwedzera kubva kune imwe nzvimbo. Asi kurovedza muviri kweanerobic kunoita kuti muviri wako ude simba rakawanda kupfuura iro rako aerobic system raunogona kuburitsa.

Kuti ubudise simba rakawanda, muviri wako unoshandisa anaerobic system, iyo inotsamira pane masimba esimba akachengetwa mumhasuru dzako.

Kudzidzira kunonoka-kuita senge kumhanya kana kutsungirira kuchovha ndiyo mienzaniso yekurovedza muviri. Kumhanyisa-kumhanya kurovedzwa senge kupuruzira, kukwirira-kwakasimba nguva yekudzidziswa (HIIT), kusvetuka tambo, uye kudzidziswa kwepakati kunotora nzira yakasimba yeanaerobic kurovedza muviri.

Imwe nzira iri nyore yekurangarira musiyano uripo pakati pezviviri izwi rinoti "aerobic" rinoreva "ine oxygen," nepo "anaerobic" zvichireva "isina oxygen."

Iyo sainzi iri kumashure kweanaerobics

Okisijeni inodikanwa kuti muviri ugone kushandisa mafuta kuita huni. Sezvo kurovedza muviri kweaerobic kuchishandisa okisijeni kuburitsa simba, inogona kushandisa ese mafuta uye glucose kuita mafuta. Anaerobic kurovedza muviri, kune rumwe rutivi, inogona chete kushandisa glucose kuita mafuta.

Glucose inowanikwa mumhasuru yekukurumidza uye ipfupi kuputika kwekufamba, uye inogona kushandiswa kana iyo aerobic system yakakwenenzverwa kunze kwenguva pfupi yenguva.

Paunotanga kurovedza muviri zvine simba, pane kushomeka kwechinguva kweoksijeni kunounzwa kumhasuru dzako dzinoshanda. Izvi zvinoreva kuti anaerobic kurovedza muviri inofanirwa kukwidziridzwa uchishandisa glucose kuburikidza neyakaitwa inonzi glycolysis.

Glycolysis inowanikwa mumaseru maseru panguva yekukwirisa-kudzidziswa isina oxygen, ichigadzira simba nekukurumidza. Maitiro aya anogadzirawo lactic acid, ndicho chikonzero nei tsandanyama dzako dzakaneta kudai simba raputika.

Nekuita anaerobic kurovedza muviri nguva dzose, muviri wako unozokwanisa kutsungirira uye kubvisa lactic acid zvakanyanya. Izvi zvinoreva kuti iwe uchaneta zvishoma nekukurumidza.

Zvakanakira

Kana anaerobic kurovedza muviri kuchinzwika kunge rakawandisa basa, ndizvozvo nekuti ndizvo. Asi mabhenefiti anouya neakasimba masimba ehutano akakwana kuti iwe ude simba kuburikidza neako anotevera kurovedza muviri.

Inowedzera simba repfupa uye kuwanda

Anaerobic chiitiko - sekudzivirira kudzidziswa - kunogona kuwedzera kusimba uye kuwanda kwemapfupa ako. Izvi zvinogona zvakare kudzikisa njodzi yako ye osteoporosis.

Inokurudzira kurema kugadzirisa

Kunze kwekubatsira muviri wako kubata lactic acid zvakanyanya, anaerobic kurovedza muviri kunogona kukubatsira iwe kuchengetedza huremu hwakanaka.

kuongorora mhedzisiro yekukwirisa-kudzidziswa kwakaratidza kuti nepo mhedzisiro yekurovedza muviri kwemaoobob pamafuta emuviri iri diki, kudzidziswa kweHIIT kunogona kukonzera kudzikisira zvine mwero mumafuta emuviri emudumbu.

Inowedzera simba

Inogona kuwedzera simba rako. Chidzidzo che2008 chakaitwa pachikamu 1A baseball vatambi vakaona kuti vatambi vakaita masere makumi maviri kusvika makumi matatu-echipiri mhepo inodzura mazuva matatu pasvondo vakaona simba ravo richiwedzera neavhareji ye15 muzana mumwaka wese.

Inowedzera metabolism

Anaerobic kurovedza muviri kunobatsira kuwedzera metabolism sezvo ichivaka nekuchengetedza musonda. Iyo yakanyanya kuonda mhasuru yauinayo, iwo macalorie aunopisa panguva yako inotevera dikita musangano. Yakakwira-kusimba kurovedza muviri inofungidzirwawo kuti iwedzere yako post-Workout calorie kupisa.

Inowedzera lactic chikumbaridzo

Nekugara uchirovedza pamusoro peakoerobic chikumbaridzo, muviri unogona kuwedzera kugona kwawo kubata lactic acid, iyo inowedzera yako, kana iyo poindi yaunonzwa kuneta. Izvi zvinoreva kuti iwe unozokwanisa kushanda zvakanyanya, kwenguva yakareba.

Anorwisa kuora mwoyo

Unoda kunhonga-ini? Zvidzidzo zvinoratidza izvozvo uye kunyange kurwisa kuora mwoyo.

Inoderedza njodzi yezvirwere

Kuwana musimba uye kuwanda kwemapfupa kunowanikwa neakakwira-kusimba anaerobic kudzidziswa, senge bodyweight squats uye pushups, inogona kudzikisa njodzi yako yechirwere cheshuga uye chirwere chemwoyo.

Inodzivirira majoini

Nekuvaka yako mhasuru simba uye mhasuru uremu, majoini ako achadzivirirwa zvirinani, zvichireva kuti unenge uine dziviriro huru kubva mukukuvara.

Kunowedzera simba

Kujairirana kweanaerobic kurovedza muviri kunowedzera kugona kwemuviri wako kuchengetedza glycogen (izvo zvinoshandisa muviri wako sesimba), zvichikupa simba rakawanda kune rako rinotevera bout rekuita kwakanyanya kwemuviri. Izvi zvinogona kuvandudza kugona kwako kwemitambo.

Tora woenda nazvo

Anaerobic kurovedza muviri kusunda muviri wako nemapapu kuvimba nesimba rezvinhu rakachengetwa mumhasuru dzako. Zvinoreva izwi iri zvinoshandurwa kuti "pasina oxygen."

Vanhu vanogona kudzivisa anaerobic kudzidziswa nekuti zvakaoma. Asi nekudzidzira maitiro ari nyore eanaerobic, senge yakakwira-yakasimba nguva yekudzidzira, mabhureki, uye huremu hwekudzidzira huremu, unogona kukohwa mabhenefiti eiri rakasimba Workout.