Wadatacce
Akwai hanyoyi biyu na samun kuzari a jikin ɗan adam: numfashiaerobic da anaerobic, hanyoyin da ake rarrabewa ta wurin kasancewa da amfani da iskar oxygen, a yanayin farko, da rashi, a na biyu.
Tare da wasan motsa jikiMuna tilasta jiki ya yi amfani da makamashi ta hanyar da'irar carbohydrate da kitse mai ƙonawa, wato, ta hanyar amfani da iskar oxygen don fara su ko kuma kawai ya raya su akan lokaci.
Maimakon haka, darussan anaerobic Ba sa buƙatar isashshen oxygen, tunda suna amfani da madadin hanyoyin don samun kuzari, kamar ƙoshin lactic acid ko amfani da ATP (adenosine triphosphate) muscular.
Waɗannan lamuran suna da mahimmanci yayin yin wasanni ko motsa jiki, don kar a nemi ƙarin abubuwa daga jiki fiye da dacewa a kowane fanni na samun kuzari da samun damar jagorantar ƙoƙarin ta hanyar da ta fi dacewa.
Bambance -bambance tsakanin duka hanyoyin
Babban banbanci tsakanin duka hanyoyin motsa jiki shine, kamar yadda muka fada a baya, kasancewar ko rashin iskar oxygen a matsayin hanyar samun makamashi nan take.
- The ayyukan aerobicSabili da haka, suna da alaƙa kai tsaye da tsarin numfashi da na zuciya, don su ci gaba da daɗewa. Wannan saboda an sanya matakin buƙatarsa akan ikon jikin mu don haɗa iskar oxygen daga iska kuma ya watsa ta cikin jiki ta cikin jini. Mafi girman ƙarfin iskar oxygen, tsawon lokacin da ƙoƙarin dindindin zai kasance.
- The darussan anaerobicA gefe guda, wanda fashewar kuzarinsa ke fitowa daga tsokar da kansu da ajiyar kuzarinsu, galibi suna takaice kuma suna da ƙarfi. A zahiri, idan an tsawaita shi cikin lokaci, akwai haɗarin tara lactic acid a cikin tsokoki, samfarin amfani da glucose na gaggawa. Kuma wannan ginawa yana haifar da gajiya da tsawaita tsoka.
Don haka: motsa jiki na aerobic yana da tsayi da haske zuwa matsakaici mai ƙarfi, yayin da darussan anaerobic suna da ƙarfi kuma a takaice.
Misalan darussan 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.
Trotting. Saurin saurin tafiya shine motsa jiki tare da matsakaicin tasiri akan kafafu da gwiwoyi, amma hakan yana tallafawa yanayin numfashi da na jijiyoyin jini ta fuskar buƙatar kuzari mai ɗorewa. Yawancin lokaci ana haɗa shi da lokutan hutu (tafiya) da gajeren lokacin gudu (anaerobic).
Rawa Wani nau'in motsa jiki na nishaɗi, wanda ke amfani da hanyoyin tsoka da yawa don yin haƙuri, daidaitawa, da ƙarfin numfashi, saboda ana iya ƙara 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, saboda yana buƙatar kasancewa cikin motsi akai-akai akan kotun, faɗakar da alƙawarin ƙwallon, wanda kuma yana ƙara saurin sa yayin da aka buga shi kuma aka dawo da shi akan 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. Aikin motsa jiki na motsa jiki na yau da kullun shine mafi kyawun misalin irin wannan aikin mai yawan iskar oxygen, wanda ake ci gaba da motsawa yayin ayyukan da yawa na gaba kuma yana dogaro ne kawai akan jimiri na zuciya.
Keke. Aikin motsa jiki na keken yana da matuƙar buƙata a kan ƙananan ƙafafu, yana buƙatar babban ƙarfin zuciya na zuciya har zuwa lokacin da aka ci gaba da ƙoƙarin, kamar 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.
Gudu. Kamar yadda ya kasance game da hawan keke, amma tare da ƙwanƙolin babba da gangar jikin, motsa jiki ne mai ɗorewa akan lokaci wanda ke buƙatar sarrafa gajiya da samun isasshen iskar oxygen, don ci gaba da kwale -kwalen da ƙarfin da aka burge shi. jiragen ruwa.
Igiya tayi tsalle. 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 kyakkyawan numfashi da ƙarfin zuciya.
Misalan darussan 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 jinsi ne amma tare da kokari mai yawa, kamar fitila mai nisan mita 100, inda ake haɓaka ƙarfi da saurin sasanninta da gangar jikinsa, sama da jimrewar 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 ba ya haɗa da motsi, amma yana riƙe da matsayin tsoka na ɗan gajeren lokaci don samar da ci gaba mai ɗorewa, yana haɓaka juriya na muscular a cikin rashin iskar oxygen.
Bars da daidaici. Amfani da jiki da kansa a matsayin nauyi, waɗannan motsa jiki suna buƙatar tsokoki na hannu don tattara isasshen kuzari don ɗaga mana maimaitawa da iyakancewa sau da yawa, don haka inganta ƙarfin su 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 na jerin shirye-shiryen, tare da tura-ups da na ciki, squats suna sauke nauyin madaidaicin gangar jikin da hannayensu da aka shimfiɗa (ko a kan nape) a kan cinya, yana ba su damar yin ƙoƙarin tashi da sake sauka., tazara lokacin da ba za su sami iskar oxygen daga numfashin su ba.
Freediving ko free ruwa. Sanannen sanannen wasan motsa jiki wanda ke dakatar da numfashi yayin nutsewa ƙarƙashin 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.
