Zamkatimu
Kuchita masewera olimbitsa thupi kwa anaerobic ndi komwe kupuma sikumakhudzidwa kuti mugwire. Tanthauzo lenileni la mawu akuti anaerobic ndi "kuti imatha kukhala ndi moyo kapena kukula popanda mpweya." Zochita izi zimagwiritsidwa ntchito pomanga mphamvu ndikuwonjezera minofu. Pali ena omwe amaganiza kuti kuthamanga sikungakhale masewera olimbitsa thupi, komabe, kuchita masewera olimbitsa thupi kwa nthawi yochepa ndi anaerobic kotero kuti kasupe angakhale wotere.
Thupi lili ndi machitidwe awiri a mphamvu ya anaerobic. Kumbali imodzi, dongosolo la ATP-PC, lomwe limagwiritsa ntchito creatinine phosphate pamasekondi khumi oyambirira a masewera olimbitsa thupi. Imadziwika kuti anaerobic alactic, sifunikira mpweya kuti igwire ntchito yake komanso sipanga lactic acid. Dongosolo lopanga mphamvuli lili ndi kusinthasintha kwakukulu chifukwa kuchuluka kwa ATP resynthesis kuchokera ku phosphocreatine ndikokwera kwambiri. Popeza dongosololi limakupatsani mwayi wopitilira masekondi pafupifupi 10, zochitika zonse zazifupi komanso zolimba kwambiri zimapangidwa chifukwa cha izi. Zitsanzo zina ndizoponya, kuyesa liwiro kapena kulumpha.
Dongosolo lachiwiri ndi la lactic acid kapena anaerobic glycolysis popeza limagwiritsa ntchito shuga popanda mpweya. Zimamveka kuti masewera olimbitsa thupi amatha kupitirira masekondi a 10 kotero kuti dongosololi limapereka mphamvu zambiri pazochitikazo. Imagwiritsa ntchito shuga ngati gawo la mphamvu ndipo pakugwira ntchito kwake lactic acid imapangidwa. Liwiro lake silokwera kwambiri monga momwe zilili mu ATP-PC kotero kuti mphamvu yochita masewera olimbitsa thupi idzakhala yochepa ngakhale kuti imalola nthawi yayitali ndi mphamvu yapamwamba kwa mphindi ziwiri kapena zitatu.
Pakuti anaerobic workouts yochepa nthawi chofunika, ngakhale kusunga anaerobic pakhomo m'pofunika kuchita ndi mkulu mwamphamvu zimene kukonzekera bwino ndi katswiri n'kofunika. Ndikoyenera kuti muyambe pang'onopang'ono komanso pang'onopang'ono. Kuphatikiza apo, choyenera ndikuwamaliza ndi maphunziro a aerobic ndi kutambasula kuti atenthetse komanso kuti bata.
Nthano ya kulemera
Kwa nthawi yayitali zakhala zikuganiziridwa kuti kuchita masewera olimbitsa thupi koyenera kuti muchepetse thupi kumangokhala aerobic popeza anaerobic amawonjezera minofu. Komabe, minofu si yofanana ndi mafuta, ndipo kuchita masewera olimbitsa thupi kwa anaerobic kumapangitsa kuti minofu ikhale yowonjezereka mwa kuchepetsa kuchuluka kwa mafuta ndi kuonjezera kuchuluka kwa minofu, yomwe, kupitirira kulemera kwake, ndiko kuchepa thupi mwachibale. Ingogwiritsani ntchito tepi muyeso m'malo mwa sikelo kuti muwone.
Kuonjezera apo, kumawonjezera kagayidwe ka basal, komwe ndi kuchuluka kwa mphamvu zomwe zimagwiritsidwa ntchito ndi thupi popuma, motero zimalimbikitsa kuchepa kwa thupi.
ubwino
- Zimathandizira kupewa matenda amtima.
- Amasintha mavuto am'mbuyo ndi ululu wammbuyo.
- Zimathandiza kumanga ndi kusunga minofu.
- Kuchuluka kwa metabolism kumayambira.
- Bwino mphamvu ndi kachulukidwe mafupa.
- Limbani kutopa.
- Zimathandizira kupewa mafuta owonjezera komanso kuwongolera kulemera.
- Amalimbikitsa kayendedwe ka magazi.