Indlela ukunquma embundwini anaerobic?

Kwezemidlalo ukukhuthazela has indlela yayo. Umqondo liwukuba i embundwini anaerobic (ANP). Ngokuvamile leli gama lisetshenziswa ngebhayisikili, ngokuhamba, e ski yamahhashi, uhlanga ukuhamba, ukubhukuda futhi ukugwedla. ANP main yekucala lapho ekhetha imithwalo ukuqeqeshwa, kanye ezinhlelweni ukwakhiwa kulungiselelwa lesi senzakalo. Kususelwa kule sibalo, thatha ukuqeqeshwa lwemithi, kunqunywa ukuhlola izinga lokuqeqeshwa ezemidlalo. Kunezinhlobo ezimbili zama umzimba: aerobic kanye anaerobic. Uyini umehluko nendlela ukunquma embundwini?

I-aerobic kanye anaerobic embundwini

ukucindezeleka umfutho embundwini ezingeni kunqunywa umzimba anaerobic (ANSP). Lapho leli phuzu kufinyelelwe (komngcele) kakhulu kwandisa lokuhlushwa lactate egazini, ngesilinganiso lasungulwa emzimbeni kuba siphezulu ukusetshenziswa izinga. Ukukhula lokhu ngokuvamile iqala lapho emakamu lactate idlula isibalo 4 mmol / l. umbundu anaerobic kufinyelelwe ku-85% we esiphezulu Inkomba ishayela, futhi lapho u-75% we esiphezulu umoya-mpilo abatholako.

Eyokuqala okuhlushwa ukwanda lactate elungisa lokuqala embundwini iphuzu - umbundu aerobic. Kuze kube kuleli qophelo, akukho nokwanda okuphawulekayo umzimba anaerobic.

Aerobic kanye anaerobic umsebenzi wezemidlalo ezahlukene energy imithombo, lapho umzimba usebenzisa ngesikhathi umsebenzi.

Aerobic noma cardio njengoba ekusetshenzisweni umoya-mpilo. Anaerobic (Amandla ekilasini) usebenzisa "fuel ukulungele" kusukela kwemisipha izicubu, ngokwesilinganiso kuthatha amasekhondi 12 bese futhi iba Amazing aerobic.

Lezi zinhlobo ezimbili imithwalo ziyahlukahluka phakathi umsebenzi:

• ukuqeqeshwa anaerobic kwandisa nemingcele sisindvo, ambalwa ezinikezwa encishisiwe nokuphumula phakathi amasethi.
• Ngo-aerobic Amazing encishisiwe silinganiso imingcele iphindwa ukwandisa quantitatively, ikhefu uthole.

Imiphumela yokucindezeleka anaerobic

Amandla umthwalo anaerobic ukukhuthaza ukukhula yemisipha nokuqiniswa yayo. Kubalulekile ukugcina ngokudla ukudla okunempilo, kungenjalo umthamo kwemisipha buzoba buncane asebenzayo ngokwenza kusebenze amaqembu kwemisipha. Ngo abesifazane, amazinga testosterone lehla, ngakho kungukuthi ezisengozini.

With imithwalo kwamandla-hlobo kwenzeka kilojoule esingaphansi ukuqeqeshwa ka-aerobic uhlobo, lapho ukusetshenziswa imisipha zabo izinombolo ezinkulu. Ngamanye amazwi, imisipha okwengeziwe, kulapho emini kukhona ukushiswa kilojoule, ngisho noma kungekho umsebenzi ngokomzimba.

Uma embundwini ukuqeqeshwa amandla kufinyelelwe umzimba anaerobic, inqubo umzimba yanda, futhi kuthinta esivuthayo fat. Umthelela pi lugcinwa nengxenye ngosuku. Uma isisindo idlula isisindo kwemisipha amafutha, ngisho nalapho engekho ejwayelekile kwesisindo, ivolumu umzimba uzokwehla.

Ukusetshenziswa kwamandla imithwalo

Kubandakanya anaerobic ukuqeqeshwa umthwalo, ongayifinyelela imiphumela Amazing, ukunciphisa ingozi yezifo eziningi. Ukusetshenziswa wabo ngendlela elandelayo:

• Kwamathambo njalo elokhu ivela.
• Isimiso senhliziyo nemithambo yegazi luyaqina.
• Ukuvimbela amathuba ukuthuthukiswa sikashukela. umthwalo anaerobic esetshenziswa ekwelashweni eziyinkimbinkimbi yesifo.
• I nengozi yokuba nesifo somdlavuza kuyehla.
• Ithuthukisa impilo jikelele, ubuthongo.
• Kwenzeka ngokuhlanza umzimba ubuthi ehlukahlukene.
• Ukuhlanza kwesikhumba.

umbundu anaerobic: sokunquma

Anaerobic embundwini ngokuthi yenguquko ukusuka aerobic ukuba anaerobic amandla kokunikeza uhlelo, lapho izinga lokukhula kanye kumiswa acidosis acid idluliswe kusuka aphuze lwesigaba okusheshayo. Abasubathi isibonelo esinjalo kungabonwa ne ukugijima ngamandla. Njalo umsubathi sifuna ukucacisa anaerobic yakho embundwini.

Kubalulekile e amabanga kanye nephakathi nendawo ngezinga ziyanda ukulawula ukukhula acidosis acid bemisipha.

Lapho akhethiwe kahle ukuqeqeshwa ijubane Uhlelo lactate ekuqongeleleni kugudlukela bebheke okwandisa isivinini running kuyeza esiphezulu kwenhliziyo (HR). Ngamanye amazwi, isikhathi eside nomsubathi engeke agijime at ishayela okusezingeni eliphezulu, ngenkathi sigcina ijubane eliphezulu.

Noma ubani usebenzela okuthuthukisa ukusebenza wabasubathi, ifuna ukuthola anaerobic yakho embundwini. Trainings aphethwe ngejubane ngenhla umbundu, futhi kancane ngezansi.

Kuyadingeka ukwazi yayo zokusebenza zone umfutho, isilinganiso, kwenhliziyo, lapho embundwini kufinyelelwe, gxuma e lactate amazinga egazini.

zocwaningo laboratory

Indlela engcono yokunquma ANSP - isifundo laboratory. Lapho isivivinyo sihamba ngo imizuzu embalwa umsubathi laboratory siphela, aphenduka ngejubane elingafani. Ukuze kutholakale izinga lactate ngeminwe yakhe iingazi.

ukuhlolwa Standard has izigaba eziyisithupha ubude besikhathi imizuzu emihlanu ngamunye. Nge ukudlula ngalinye elisha ezingeni ukugijima ngesivinini iyakhula. Break phakathi kwabo ngomzuzu owodwa ikuvumela ukuthatha ukuhlolwa igazi. Esigabeni Isivinini lokuqala lonwabu marathon, zinyanga - ijubane wokuncintisana ku ibanga 5 km. Ngemva readout physiologist yakha igrafu, kungabonwa kusuka lapho embundwini anaerobic uhambelana esithile sokushaya kwenhliziyo nezinombolo ukugijima Tempo.

Igrafu kukuvumela ukuba ngeso lengqondo lapho lactate liqala ukuphakama ngokucijile.

Ngokwemvelo, abalandeli yalesi isivivinyo abagijimi abanakukwazi kubize kakhulu, kube hhayi yonke imizi kukhona laboratories yocwaningo. Abasubathi ezifana nenqubo wenziwa njalo, kusukela embundwini anaerobic angashintsha ngesikhathi. Kunezinye izindlela ukunquma ANSP.

Running on Isikhathi

Ukuze aphumelele kulesi sivivinyo indlela edingekayo nge emthambekeni 1%, iyiphi indawo lapho ungakwazi ngokushesha futhi kalula ukuthutha futhi ngokunembile ukukala ibanga. Amadivaysi bazodinga senhliziyo kanye isitophuwashi. Ukuze ubone ukuthi anaerobic yakho nombundu, isivivinyo kufanele ugijime kusukela amabutho amasha, waphumula fresh.

Okokuqala, ijubane egijima ukukhanya, elifudumele-up. Khona-ke, wazi isikhathi kuze kuphele isigamu sehora kanye ukusebenzisa ngangokunokwenzeka ngesilinganiso esiphezulu. Lapha into esemqoka - ukuvimbela iphutha elivamile - rate eliphezulu lokuqala, nokwehlisa ephelele ukukhathala ekupheleni. Lokhu kuthinta imiphumela yokuhlolwa. Ukuze sithole embundwini anaerobic, ishayela kukalwa imizuzu 10 ngemuva kokuqala ke ekupheleni run. Izinkomba wafingqa, umphumela uhlukaniswa uba nengxenye - lena ukushaya kwenhliziyo lapho umzimba wakho ifinyelela ANSP yayo.

izifundo eziningi ukuqinisekisa ukunemba kwawo nokuthi unezinto esingazethemba test, uma kwentiwa ngendlela lehambisana nazo zonke izimo ezidingekayo. Kunconywa bonke abagijimi-abathandi.

lactometer Ukumeda ephathekayo

Uma ungeke ukwazi uhlole lizinga embundwini anaerobic endaweni yokucwaninga, ungasebenzisa lactometer ephathekayo Accusport lactate ngenkathi isebenza treadmill noma ukuhweba olungamakhilomitha. Le divayisi iye yakufakazela ukunemba kwayo, kuyiqiniso amazinga imibukiso lactate. Lolu cwaningo ifaniswe ukuhlolwa laboratory. Standing iyunithi ruble ayizigidi eziningana. Uma uqhathanisa amanani nge izindleko analyzers lactate, ezisetshenziswa endaweni yokucwaninga, kuba ishibhile. Ngokuvamile, leli thuluzi kuthengwa bahlanganisa imali yabo, ezigabeni, ezikoleni ezemidlalo.

ukusebenza yokuncintisana

Indlela ukucacisa anaerobic embundwini esekelwe ukusebenza yokuhlulwa esincintisana nabo? le ndlela incane zobuchwepheshe. Inkomba ibalwa esekelwe izinombolo kwemiphumela ukuncintisana. Ngo abagijimi wazibonela ANP okuhambelana cishe kuwona amabanga kusuka 15 km kuya nenxenye Marathon (21 km). Into wukuthi lezi amabanga kusukela umgijimi kunqunywa ngesilinganiso anaerobic embundwini value. Esifushane ibanga umsubathi ngokuvamile Onqobayo, edlulele-API bayo, ijubane marathon kancane ngezansi ANP. Uma umgijimi wenza njalo ngesikhathi amafushane, le anaerobic embundwini ijubane kuyoba kancane nge 6-9 C / km yokuncintisana 10 km ijubane. On kwenhliziyo ukufundwa Ungathola futhi ijubane okukhuthaza embundwini anaerobic (ANSP), i-pulse uku 80-90% zigcine futhi 85-92% we esiphezulu kwenhliziyo. Noma kunjalo, yonke athlete, lobu buhlobo luyehluka kuye amandla umzimba kanye nezici zofuzo.

Indlela ukwandisa embundwini anaerobic (ANP)

Amazing at ANSP akho kude abagijimi abaluleke kakhulu, kodwa abaningi abazi ukuthi ukwandisa embundwini anaerobic. Le ndlela ulula - nje kudingeka ukugijima ezingeni ngaphezu ANP.

ANP-ukuqeqeshwa unganakile Ubonakala nje umsebenzi ngesivinini esikhulu, kodwa kufanele kubhekwe njengendlela ukwandisa ukukhuthazela, nokugcina Tempo isikhathi eside.

ANP-ukuqeqeshwa zihlukaniswe izinhlobo ezintathu. Umsebenti wabo oyinhloko - ukugcina ukugijima ngejubane, lapho igazi lactate iqala buthelela. Uma uphelelwa too slow, umphumela ukushayela akuphazamisi ukwanda embundwini anaerobic. Too okusheshayo run acidosis acid akusho ukumelana nenani isikhathi eside. Have umphumela oyifunayo ukuqeqeshwa, lapho kungenzeka ukugcina umfutho efanele.

The main izinhlobo ukuqeqeshwa, ezikhulisa ANP kukhona Tempo iphelela, ANP, ANP futhi entabeni zokhahlamba Amazing. Ukugxila phakathi zonke ukuqeqeshwa okufanele mawabe alinganiselayo, okungukuthi okusezingeni eliphezulu, kodwa ukuze uyigcine isikhathi eside. Uma izinga lidlula 6 umzuzwana / km, bese uzama ukuhambisa kancane. Uma Ngakusasa uzizwa ungaphathekile ubuhlungu bemisipha, isivinini abese egijima seqiwe.

Tempo iphelela

Tempo siphela - classical ukuqeqeshwa anaerobic nombundu, egijima ku ANSP asekelwe imizuzu 20-40. Kubukeka kanje:

• Ngenxa efudumele - 3 km lula ukugijima.
• ijubane Competitive - 6 km.
• Ukuze uthole emfushane cool phansi gijima.

Ukuqeqeshwa Kwenziwa endleleni noma treadmill. Kungcono ukuqhuba ukuqeqeshwa on the track wawubona bakwazi ukulandela izinyathelo kanye ijubane. Ukusebenzisa qapha kwenhliziyo, ungasebenzisa kwenhliziyo imingcele ukukhetha amagugu efanele Amazing esilandelayo. Ezinsukwini ezimbalwa nje, abasubathi uzizwe oyifunayo ijubane ANP ezingeni labo. Ucwaningo lubonisa ukuthi labo abasubathi ababanjwe kanye ijubane lakhe ANP ke nokuzala ke ngobuciko okukhulu. Uqala ngo 5-10 km - kuyindlela enhle Tempo ukuqeqeshwa. Kodwa lapha kumelwe siqaphele ukuba banqobe ibanga, hhayi ukuba balwe kulezo emncintiswaneni, isebenzise izikhwepha zayo ukuze amathuba kakhulu.

ANP-ngezikhawu

imiphumela Okufanayo bungatholakala ngokuphula lonke uhlanga zibe izingxenye eziningana (2-4). uhlobo enjalo ukuqeqeshwa, ethiwa "ngezikhawu unhurried" wanikela ezemidlalo physiologist Dzhek Deniels. Ngokwesibonelo, run imizuzu 8, izikhawu imizuzu emithathu phakathi trustsovy egijima ANP Ileveli liphindwe kathathu. Ngokujwayelekile, sivuleka ANP ezingeni amaminithi ukugijima 24. Lolu hlobo ukuqeqeshwa has ethile yayo: akukho becindezelwa ngokwengqondo, okuyinto sici Tempo okuqhubekayo emncintiswaneni. Phakathi emncintiswaneni kungenzeka kuthinta ukuziphatha umgijimi.

Intaba ANP-ukuqeqeshwa

umbundu anaerobic ngokuphelele kwandisa ngesikhathi eside uhlanga ekukhuphukeni. Uma unenhlanhla, futhi uhlala endaweni ngesimo sezwe elinamagquma noma sezintaba, le ANP-ukuqeqeshwa ungenza, ukugxila Ukwanda ukuphakama. Cabanga ngokuthi unabantwana umzila kokuba ubude 15 km, lapho kukhona ezine ephakamisa, ngalinye elikwazi imayelana 800 metres uphinde uthele kancane, isibonelo, i-1.5 km. Ukunqoba ups ezingeni yabo-API, ongayithola 20 ngomzuzu run ngesisindo esifanayo, okuyinto saluchitha okhuphukela entabeni.

ezincwadini Key

ukuqeqeshwa njalo kungaba ngokuphawulekayo ngcono siqu esiphezulu umoya-mpilo ukusetshenziswa yakho (IPC). It uyakwazi sikhule kuphela eminyakeni yokuqala ukuqeqeshwa, bese ifinyelela iyinkangala. Ate ukusebenzisa kwakho kule minyaka yakudala ngempela okukhulu, kungenzeka ukwandisa kungenzeka IPC ziye lwenteke. Nokho, embundwini anaerobic uyakwazi ikhula ngezinga eliphezulu ezincwadini iphesenti IPC zenzeka ezicutshini amaseli.

Umbundu anaerobic luyanda lapho imiphumela uma sehliselwe ukukhiqizwa lactate, kanye izinga yayo neutralization iyakhula. I ezincwadini ebaluleke kakhulu ukuthi ukwandisa embundwini anaerobic, izizathu ezilandelayo:

• kwandisa ubukhulu kanye nenani mitochondria;
• kwandisa capillary kwabantu;
• kwandisa umsebenzi enzyme aerobic;
• kwandisa e-hemoglobin okuhlushwa.

Ukuziqeqesha okufanele ngaphansi kokuqondisa abafundisi onolwazi ukuze akusize ukwandisa embundwini anaerobic futhi sifinyelele imiphumela ngezemidlalo.