Kwizemidlalo, kukho ukwahlula ngokucacileyo kumthwalo kuxhomekeke kwintliziyo: umthwalo we-aerobic kunye ne-anaerobic. Kukho okubizwa ngokuba okuxutywe, kodwa abayifaki indawo yeyona nto injongo yoqeqesho. Ukwahluke phakathi kwezi zimbini zeentlobo kukuxhamla kwemizimba kunye ne-oxygen ngexesha lokuzivocavoca. Oko kukuthi, ukuba i-anaerobic gymnastics ayifuni i-oksijini eninzi ngenjongo, ke ngeengxaki ze-aerobic nayo.
Umehluko phakathi kwe-aerobic kunye ne-anaerobic
Into ebaluleke kakhulu ukuba ufanele uyibeke ingqalelo kumlinganiselo we-pulse, oko kukuthi, umlinganiselo wayo kunye nentliziyo yentsimbi. Ukumisela izinga lokunyamezela, kufuneka ukhuphe iminyaka yobudala kwi-coefficient ye-220. Ukuba, umzekelo, ubudala bakho buyiminyaka engama-40, ngoko umlinganiselo wesantya se-220-40 = 180 iinqwelo ngomzuzu. Nangona kunjalo, i-pulse ephakanyisiweyo yokuqeqeshwa kwe-aerobic kufuneka ibe yi-90%. Kuvela, kumntu oneminyaka engama-40 ubudala, intlawulo yenhliziyo mayibe kwi-160 beats ngomzuzu.
Umthwalo we-Anaerobic uqala ngamaxabiso angaphezu kwe-50% yexabiso elibangela. Oko kukuthi, ngokuqeqeshwa kwe-anaerobic, umthambo womntu oneminyaka engamashumi amane kufuneka ube ngama-90 ((220-40) / 2) izibetho kunye nokuphakama, kuxhomekeke kubukhulu kunye nokuqhelaniswa koqeqesho.
Ngokuqeqeshwa kwe-anaerobic, umzimba uhlose ukusebenza ngaphandle kwe-oxygen, oko kukuthi, akanalo ixesha lokuphuhlisa phantsi kwefuthe lemithwalo. Imisipha iqinile kunye ne-lactic acid ikhiqizwa kuyo. Ukunyamezela kwe-Anaerobic kungenziwa mfutshane (ukuya kumasekhondi angu-25), phakathi (ukuya kumasekhondi angama-60) kwaye phezulu (ngaphezu kwemizuzu emi-2).
Iindidi zemisebenzi ye-aerobic ziquka: ukubhukuda , ukuhamba ngebhayisikili, i-aerobic gymnastics (aerobics), isebenza. Ukufumana i-anaerobic - ukuphakamisa ibha kunye noqeqesho kwindawo yokuzivocavoca.
Umzimba we-Aerobic wokulahleka kwesisindo kufuneka uqhutywe ngokwemiqathango ethile. Ngokomzekelo, kufuneka wenze okuphindaphindiwe ngokuphindaphindiweyo kunye nokunciphisa ukuphuka phakathi kweendlela. Kufuneka ukhawuleze ukutshiza kwakho kwaye ukwandise ukujuluka. Ukongeza kule miqondiso, ukuphefumla kuya kuba rhoqo. Ukuba konke oku kulahlekileyo, yongeza ukongeza. Kodwa ukuba ngokuchaseneyo, uyaphumelela, kungcono ukuphumla. Yaye xa uqeqesho lwe-anaerobic - ngokuchaseneyo, ukwandisa ubunzima, ukunciphisa ukuphindaphinda nokuphumla ixesha elide kunokwenzeka phakathi kokuphindaphinda.
Musa ukuxhalaba ukuba imithwalo ye-anaerobic iya kwandisa ubunzima be-muscle kwaye umzimba uya kujonga njengebhola elikhulu. Amantombazana akufanele asabe oko ngenxa yenani elincinane le testosterone emzimbeni. Kwimeko nayiphi na imeko, ubuninzi besisundu, iikholori ezingaphezulu ziza kudlalwa kunye nale nto okanye isenzo, kwaye ngokufanelekileyo, kwaye iipounds eziye ziza kuhamba ngokukhawuleza. Ekubeni izihlunu zithatha amaninzi amanqatha, iikhilogram ziya kuhamba, nangona iintolo ezisezikalini zihlala zixabiso elifanayo.
Nangona uqeqesho luyiyo, yintoni enesifo se-aerobic kunye ne-anaerobic ukunyamezela , ungakulibali ukuba kufuneka ulahlekelwe isisindo ngokuzonwabisa!