Kune marudzi maviri emutoro - aerobic uye anaerobic. Vokutanga vavo vari kushingaira kupa zvikwata zvakawanda zvemafitness, kushambadzira marudzi akasiyana-siyana eerobics, asi nezvevanaerobic mutoro, vazhinji vedu hatina zvishoma tinoziva. Funga nezvezvinhu zvinonzi anaerobic uye izvo zvavanopa muviri wemunhu.
Anaerobic exercise
Kana iwe uchinzwisisa izwi rinoreva izwi, saka zvinhu zvose zviri nyore: "aerobic" zvinoreva kuvapo kwe okisijeni, uye "anaerobic" zvinoreva kusavapo kwe okisijeni. Kudzidziswa kweAerobic , sekutonga, ndeyekureba, uye kunoitwa nenzira imwechete, kwete yakaoma zvikuru, iyo inobvumira muviri kuti uwane rusununguko kuwana mweya. Maitiro anonzi Anaerobic anoratidza nguva pfupi, asi yakakwirira-kudzidzisa kudzidzisa, iyo iyo muviri unonzwa kusakwana kwe okisijeni. Panguva imwe chete, simba rakachengetwa mumisungo rinopedzwa. Mamiriro makuru evanaerobic mitoro ndiyo yakakwirira yakasimba: weightlifting, chero sprint, kuruka rwonzi, kukwira, kufamba pamusoro pematanho - dzose apo zvinokurumidza kana zvinorema zviito zvinobatanidzwa.
Nheyo yekuita kwevanaerobic mitoro iri nyore, asi ichiri kutimanikidza kuti tishandure mukati mekutonga. Saka, panguva yekudzidzira zvakanyanya masimba haana oxygen, nei lactic acid inowedzera. Kana ikava yakawanda kwazvo, inokonzera musikana kuneta. Zvishoma nezvishoma, kunodzidzisa vanaerobic kunovandudza kukwanisa kwemuviri uye lactic acid inosunungurwa nekukurumidza nekukurumidza, zvichikuita kuti uwedzere nguva yekushanda nesimba uye panguva imwechete - kutsungirira nesimba.
Iine anaerobic mutoro uri nani pane imwe ipi zvayo?
Nhasi, nyanzvi dzinofunga kutenda kuti kwete aerobic, asi anaerobic, mitoro inogona kuchinja zvakanyanya muviri - kwete mumutauro wekuwedzera wemasimba, asiwo nekurasika. Zvose zvinoenderana nekuti unozvishandisa sei. Zvinhu zvakawanda zvevanaerobic zvigadziriro zvemuviri zvinoshandura zvakawanda:
- kusimbisa misumbu, neprotheni kudya - kuwedzera kwavo;
- kunatsiridza kushanda kwemapfupa ekudzivirira uye nemagetsi;
- kuvandudza kukwanisa kwemuviri kurwisa chepfu;
- kukurumidza kubviswa kwehupfu.
Pasinei nokuti kudzidziswa kweaerobic panguva yemisangano inopisa maroriki akawanda kupfuura anaerobic, nekuda kwekudiwa kwekudzorera mishonga, kemori inoshandiswa inoenderera kune imwe maawa 12 mushure mekuberekwa kwevanaerobic. Mukuwedzera, kusimbiswa kwemisumbu kunopedza mazana emakirori muupenyu hwavo, izvo zvinokubvumira kuderedza uremu nekukurumidza zvakanyanya uye zvakajeka.
Anaerobic exercise
Mumamiriro ezvinhu aneerobic mutoro, nguva shomanana inotarisirwa pakudzidziswa, uye migumisiro haisi yakaipisisa kupfuura yakakwana yemaminitsi makumi mana. Nyanzvi dzinofunga kuti maminetsi gumi nemaviri eanaerobic mutengo wezuva nezuva yakakwana kuti urege kuziva zvinetso nehuwandu hwekuremera! Zvisinei, mitoro yakadai inowanzozivikanwa kune avo vanoda kutsvaga simba ravo nekutsungirira.
Ngationgororei zvakanyatsoratidza kuti zvii zvinogona kuiswa mukurovedza kwako:
- Chero basa chero ripi zvaro rinoshandisa chiremera chakakura-kana iri bhari, maitiro emishonga kana zviduku;
- chero zviito zvinoda kuti iwe upe 100% (somuenzaniso, sprint).
Kana ukasarudza kuitisa kudzidziswa kwemazuva, usakanganwa kuti paminiti imwe neimwe yehupamhi hukuru hwemhizha inofanira kuva neminiti yekuzorora. Somuenzaniso, kana ukashandisa bhasikoro rekushandisa , rinofanira kutarisa seizvi:
- 1,3,5,7,9,11 maminetsi - iwe unofamba paanokurumidza kupfuura uye kudzoka kwakakwana;
- 2,4,6,8,10,12 maminitsi - iwe unofamba zvishoma nezvishoma, uchiisa kufema kwako.
Saizvozvowo, unokwanisa kudzidzisa kushandisa marudzi akasiyana-siyana emitoro, kunyanya kukosha - kutevedzera hurumende.