20 Misalan Ayyukan Aerobic da Anaerobic - Encyclopedia

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Bambanci tsakanin ayyukan aerobic da anaerobic
Misalan ayyukan anaerobic
Misalan ayyukan aerobic

Numfashi aerobic da anaerobic Su matakai ne na samun kuzari ta hanyar kwayoyin da ake rarrabewa a gaban da kuma amfani da iskar oxygen.

Aiki shine aerobiclokacin da makamashin da ake buƙata don aiwatar da shi wani ɓangare ne na da'irar oxyidation na carbohydrates kuma mai, wato yana buƙatar shigar da iskar oxygen don aiwatar da shi ko kuma ci gaba da shi cikin lokaci.
Aiki shine anaerobic lokacin da baya buƙatar iskar oxygen amma maimakon wasu hanyoyin da za a bi don samun kuzari, kamar fermentation na lactic acid ko amfani da ATP (adenosine triphosphate) muscular.

Waɗannan abubuwan la'akari suna da mahimmanci yayin yin wasanni ko motsa jiki, don kar a nemi ƙarin ƙoƙari daga jiki fiye da yadda ya dace a kowane fanni na samun kuzari.

Bambanci tsakanin ayyukan aerobic da anaerobic

Babban banbanci tsakanin dukkan hanyoyin biyu shine, kamar yadda muka riga muka fada, kasancewar ko rashin iskar oxygen a matsayin hanyar samun makamashi nan take. Sabili da haka, ayyukan aerobic suna da alaƙa da tsarin jijiyoyin zuciya kuma yana iya ɗaukar lokaci mai tsawo., tunda an saka matakin buƙatarsa a cikin ƙarfin jikin mu don haɗa iskar oxygen daga iska kuma ya sa ta zagaya cikin jiki.

Ba kamar ayyukan anaerobic ba, wanda fashewar kuzarinsa ke fitowa daga tsokoki da ajiyar kuzarinsu, don haka galibi ayyukan gajeru ne kuma masu ƙarfi. Idan an tsawaita shi cikin lokaci, akwai haɗarin tara lactic acid, samfur na wannan amfani da glucose na gaggawa wanda galibi ke haifar da gajiya da gajiya tsoka.

Sannan: motsa jiki na aerobic yana tsawanta da haske zuwa matsakaici mai ƙarfi, yayin da darussan anaerobic suna da ƙarfi kuma a takaice. Koyaya, madaidaicin motsa jiki yana tsammanin isasshen amfani da duka nau'ikan samun kuzari.

Misalan ayyukan anaerobic

Nauyi nauyi. A lokacin ɗaukar nauyi, tsokoki suna aiki da matsakaicin ƙarfin aiki, suna cika aikin da aka sanya na ɗan gajeren lokaci, tunda ba a amfani da numfashi don sabunta kuzari. Wannan yana haɓaka ƙarfin tsoka da jimiri, yana haifar da hauhawar jini..
ABS. Wannan aikin motsa jiki na yau da kullun shine anaerobic tunda jerin turawa suna da aikin haɓaka ƙarfin tsoka da juriya ga yanayin gajiya, ta hanyar ƙara yawan jerin maimaita maimaitawa.
Ƙananan tsere masu ƙarfi (gudun). Waɗannan gajerun tsere ne amma tare da ƙoƙari mai yawa, kamar tseren lebur na 100m, wanda ana haɓaka ƙarfi da saurin ƙananan ƙafa da gabobin jiki, sama da jimrewa na kwayoyin halitta.
Ball ball jifa. Motsa ƙarfin ƙarfi mai fashewa wanda ya haɗa da tarin tsokoki da aka shirya don samun ƙarfi a bayan kai da jefa ƙwallon a kafada gwargwadon iko. Wannan motsi yana da sauri da ƙarfi, don haka baya buƙatar numfashi da gaske.
Akwatin tsalle (akwatin tsalle). Ana gudanar da wannan aikin ne ta hanyar tsalle da ƙafafu biyu akan akwati mai tsayi daban -daban, yana tilasta kafafu su tara kuzari da ƙarfin tsoka. Yana da yawa a cikin ayyukan yau da kullun.
Isometric motsa jiki. Wani nau'i ne na motsa jiki mai ƙarfi wanda bai ƙunshi motsi ba, amma kula da matsayin muscular na ɗan gajeren lokaci don samar da ƙoƙarin ci gaba, inganta juriya na muscular in babu iskar oxygen.
Bars da daidaici. Amfani da jiki da kansa a matsayin nauyi, waɗannan motsa jiki suna buƙatar tsokoki na hannu don tattara isasshen makamashi don ɗaga mana maimaitawa da iyaka sau, don haka yana inganta ƙarfinsa da hauhawar jini, ba tare da yin amfani da numfashi ba yayin ƙoƙarin.
Turawa (turawa). Mai kama da barbells, amma juye, wannan motsa jiki na al'ada yana amfani da nauyi kamar juriya don shawo kan, ɗaga nauyin ku a cikin gajeren lokaci da sauri na ƙoƙarin da ke ƙaruwa yayin da tsokoki ke samun ƙarfi.
Squats Na uku a cikin jerin shirye-shirye na gaba kusa da tura-up da abdominals, squats suna sauke nauyin madaidaiciyar gangar jiki da hannayensu da aka shimfiɗa (ko sama da wuya) akan cinya, yana ba su damar yin yunƙurin tashi sama da ƙasa, a lokacin ba za su sami iskar oxygen daga numfashin su ba.
Freediving ko free ruwa. Sanannen sanannen wasanni wanda ke dakatar da numfashi yayin nutsewa cikin ruwa, wanda ake buƙatar babban ƙarfin huhu don riƙe numfashi, amma kuma ƙoƙarin anaerobic, tunda kasancewa ƙarƙashin ruwa dole ne tsokoki suyi aiki ba tare da shigar oxygen ba.

Misalan ayyukan aerobic

Tafiya. Motsa jiki mafi sauƙi da ke wanzu, tare da babban wasan motsa jiki kuma ana aiwatar da shi ta tsawon zaman da tsarin numfashi da na zuciya ke aiki ba tare da ɓata lokaci ba, ƙona kitse da carbohydrates. Yana da kyau don kiyaye huhu da haɓaka juriya na zuciya.
Trot. Saurin saurin tafiya shine motsa jiki mai tasiri akan kafafu da gwiwoyi, amma hakan yana goyan bayan yanayin numfashi da na zuciya da jijiyoyin jini ta fuskar buƙatun makamashi mafi girma da dorewa. Yawancin lokaci ana haɗa shi da lokutan hutu (tafiya) da gajeren lokacin gudu (anaerobic).
Rawa. Nishaɗi, nau'in motsa jiki na rukuni wanda ke amfani da ayyukan tsoka da yawa zuwa motsa jiki, daidaitawa da ƙarfin numfashi kamar yadda za'a iya yada shi akan jigogi daban -daban na kiɗa waɗanda ke ba da haɗin gwiwa. Yana da nau'in motsa jiki mai amfani a cikin jama'a, ma.
Tennis. Abin da ake kira "fararen wasanni" misali ne na wasannin motsa jiki, tun yana buƙatar kasancewa cikin motsi akai -akai akan kotun, faɗakar da kai ga ƙwallon cewa, ƙari, yana ƙaruwa da sauri yayin da aka buge shi kuma ya dawo kan gidan yanar gizo.
Iyo Ofaya daga cikin mafi yawan motsa jiki na motsa jiki, saboda yana buƙatar babban numfashin iska don kiyaye aikin da ke cikin ruwa. Yana haɓaka ƙarfin huhu, juriya na zuciya kuma a wasu lokutan ƙarfin anaerobic na ƙarshen.
Aerobic tsalle. Aerobics na wasan motsa jiki na yau da kullun Yana da mafi kyawun misalin irin wannan ayyukan tare da yawan amfani da iskar oxygen, wanda ake ci gaba da motsawa yayin yawancin ayyukan da suka biyo baya. kuma ya dogara kusan na musamman akan juriya na zuciya na kwayoyin halitta.
Keke. Aikin motsa jiki na keken yana da matuƙar buƙata a ƙananan ƙafafu, yana buƙatar babban ƙarfin bugun zuciya har zuwa lokacin da aka ci gaba da ƙoƙarin, da yawa a cikin salon marathons, yayin dukkan da'irori waɗanda dole ne a rufe su cikin matsakaicin gudu. Ƙarshe, wanda aka buga mafi girman ƙarfin ƙarfi don isa manyan gudu kuma ya isa farko, a maimakon haka, anaerobic ne kawai.
Layi. Kamar yadda ya kasance game da hawan keke, amma tare da babba na sama da akwati, yana game motsa jiki mai dorewa akan lokaci wanda ke buƙatar sarrafa gajiya da samun isasshen iskar oxygen, don samun damar ci gaba da kwale -kwalen yana tafiya da karfin da aka buga a kan tukwane.
Tsallake igiya. Wannan aikin ya zama ruwan dare ga yawancin masu aikin motsa jiki, komai irin horo, saboda yana buƙatar tsalle tsalle don gujewa igiya, samun damar tafiya cikin sauri ko sannu a hankali gwargwadon ƙarfin jimiri na mutum.
Ƙwallon ƙafa An dauke shi duka wasan motsa jiki da wasan anaerobic, yayin da yake haɗe da gajere, matsanancin gudu tare da motsi gaba da gaba a fadin babbar kotun, yana tsammanin aikin ƙwallon. Ban da mai tsaron ragar, babu wani daga cikin 'yan wasan ƙwallon ƙafa da ya tsaya, don haka yana buƙatar kyakkyawar numfashi da ƙarfin zuciya.