Indlela ukufumanisa umbundu anaerobic?

Kwezemidlalo ukunyamezela na indlela yayo. Ingcamango ephambili apha kukho threshold anaerobic (ANP). Amaninzi eli gama lisetyenziswa ibhayisekile, ekugqibeleni, xa ski racing, uhlanga ukuhamba, ukuqubha ngokungakhatha-. ANP yeyona yokuqala engundoqo xa ukhetha i imithwalo zoqeqesho, ngokunjalo kwi izicwangciso zokwakha eso siganeko. Ngokusekelwe kule nani, pick up uqeqesho irejimeni, kumiselwa ukuhlola umgangatho woqeqesho kwezemidlalo. Kukho iindidi ezimbini umthambo: aerobic kunye anaerobic. Zahlukene njani nendlela ukujonga embundwini?

Ungeno aerobic kunye anaerobic

stress level ngamandla umgubasi umiselwa nethe anaerobic (ANSP). Xa le ngongoma kuphunyelelwa (threshold) kunyusa lizinga zincancise egazini, izinga nokubunjwa kwayo umzimba izinga ukusetyenziswa aphezulu kakhulu. Ukukhula kwale luqala xa xi zincancise likhulu kune nani 4 mmol / l. umbundu anaerobic kuphunyelelwa malunga 85% yemali iyonke isalathiso ukubetha, naxa-75% ye-oksijini izinga eliphezulu.

Le zincancise Ukwanda xi lokuqala oqondela threshold yokuqala indawo - embundwini aerobic. Ukuza kuthi ga ngoku, akukho ukwanda kakhulu ukutya anaerobic.

Aerobic kunye nomsebenzi lweembaleki ezibubutyebi bamandla ezahlukeneyo anaerobic, apho umzimba usebenzisa ngexesha imithambo.

Aerobic okanye Cardio nokusetyenziswa resource-oksijini. Anaerobic (Power class) usebenzisa 'amafutha ukulungele "ukusuka izihlunu kwezihlunu, nge-avareji ngayo ithatha imizuzwana 12 uze uphinde abe Amazing aerobic.

Ezi ntlobo zimbini ze imithwalo ziyahluka ngethuba lo msebenzi:

• uqeqesho anaerobic kwandisa i parameters weighting, milembelele zamanani sinciphile kwaye abanye phakathi iiseti.
• In aerobic ukuzilolonga yancitshiswa parameters weighting phinde ukwandisa nangokobungakanani, ikhefu kufumana.

Isiphumo zeleka anaerobic

umthwalo Power anaerobic ukukhuthaza ukukhula kwemisipha mass kunye unyanzeliso yayo. Kubalulekile ukuba ugcine ngokutya ukutya okusempilweni, kungenjalo umthamo dystrophy kuya kuba ngaphantsi esebenzayo lokuqalisa amaqela kwezihlunu. Kwabasetyhini, amanqanaba testosterone incipha, ngoko ke akukho zisengozini.

Imithwalo amandla-uhlobo kwenzeka calories ngaphantsi ngaphezu uqeqesho aerobic udidi, apho ukusetyenziswa izihlunu zabo ngamanani amakhulu. Ngamanye amazwi, umsipha ngakumbi, kokukhona emini kukho ukutshiswa calories, nokuba akukho umsebenzi ngokomzimba.

Ukuba umbundu uqeqesho amandla sifikelela ukutya anaerobic, inkqubo yokucolwa kwandiswa, kwaye ichaphazela ukutshiswa ngamanqatha. Umphumo pi igcinwe isiqingatha suku. Ukuba ubunzima lidlula ubunzima amanqatha izihlunu, nkqu lingekho umzimba jikelele, umthamo umzimba luza kuncipha.

Ukusetyenziswa imithwalo amandla

Kuquka umthwalo uqeqesho anaerobic, ungenza ukufezekisa iziphumo emangalisayo, ukunciphisa ingozi nezifo ezininzi. Ukusetyenziswa kubo ngolu hlobo lulandelayo:

• Bone konga eguqukayo.
• Nemithambo yegazi luyomelela.
• Uthintelo amathuba kuphuhliso seswekile. umthwalo anaerobic ezisetyenziswa unyango entsonkothileyo yesifo.
• Umngcipheko wokuhlaselwa ngumhlaza womlomo lifinyele.
• Oku kuphucula impilo jikelele, ukulala.
• Oku kwenzeka asuse umzimba ityhefu ezahlukeneyo.
• Yokuhlambulula ulusu.

umbundu anaerobic: kubhekwa

umbundu anaerobic ebizwa utshintsho ukusuka aerobic ukuya kwinkqubo anaerobic amandla ngokunikezela, apho izinga lokukhula kwaye ukuyilwa lactic acid ahanjiswa ukusuka kade kwisigaba ukuzila. Iimbaleki umzekelo olunjalo kungabonwa kunye nokubaleka ngamandla. Wonke sprinter ufuna ukufumanisa embundwini yakho anaerobic.

Kubalulekile imigama eliphakathi elide ngeqondo ukwandisa ukulawula ukukhula lactic acid izihlunu.

Xa ikhethiwe kakuhle uqeqesho isantya inkqubo zincancise nokwanda ishenxiselwe kwicala ukunyusa isantya ukubaleka siza izinga intliziyo iphezulu (HR). Ngamanye amazwi, le elide imbaleki nga esebenzisekayo ukubetha kwentliziyo eliphezulu, ngexesha ilondoloza ngesantya esiphezulu.

Nabani na osebenza ekunyuseni yokusebenza lweembaleki, efuna ukufumana embundwini yakho anaerobic. Noqeqesho zibanjwa ngesantya ngaphezu embundwini womnyango, kunye nentwana esingezantsi.

Kuyimfuneko ukwazi yayo ngamandla kwindawo yokusebenza, izinga, izinga intliziyo, apho embundwini sifikelelwayo, ngokutsiba amazinga zincancise egazini.

uphando laboratory

Eyona ndlela ilungileyo yokumisela ANSP - isifundo elebhu. Xa uvavanyo udlula kwimizuzu kwimbaleki kwilebhu embalwa ubaleka ngesantya ezahlukeneyo. Ukuze ubone inqanaba zincancise neminwe bakhe wopha.

uvavanyo Standard uye izigaba ezintandathu zethuba imizuzu emihlanu nganye. Ngokuhamba nganye entsha kwinqanaba ukusebenza ngesantya ukunyuka. Le ikhefu phakathi kwabo ngomzuzu omnye kukuvumela ukuba uthathe uvavanyo lwegazi. Kulo wokuqala inqanaba Velocity ye ngonyawo lonwabu olu gqatso, ndingowokugqibela - nokhuphiswano isantya kwi umgama km-5. Emva readout komzimba wakha igrafu, oko kubonakala ukusuka apho embundwini anaerobic lihambisana izinga ethile intliziyo kunye neenombolo njengomtyibilizi, isantya.

Le grafu ikuvumela ukuba nomfanekiso apho zincancise uqalisa aphakame kakhulu.

Ngokuqhelekileyo, abakwazi ukuhlawula abalandeli kolu vavanyo-iimbaleki ukuba kuziindleko, kwaye hayi yonke mzi kukho iilebhu zophando. Iimbaleki enjalo lenquba yenzelwa rhoqo, ekubeni umbundu anaerobic zingatshintsha ngokuhamba kwexesha. Kukho nezinye iindlela ukugqiba ANSP.

Isebenza ku Time

Ukuze uphumelele uvavanyo Indlela efunekayo kunye ojonge-1%, nayiphi na indawo apho ngokukhawuleza nangokulula kwaye kanye balinganise umgama ohanjiweyo. Yamacebo kuya kufuneka izinga intliziyo esweni kunye istopwotshi. Ukuze ubone umbundu yakho anaerobic, uvavanyo kufuneka uqhutywe kwi-mabutho matsha entlalo, waphumla namnandi.

Okokuqala, isantya ebaleka ukukhanya, efudumeleyo-up. Emva koko, phawula ixesha kangangesiqingatha seyure kwaye usebenzise kangangoko kunokwenzeka ngelona qondo liphezulu. Nantsi eyona nto ibalulekileyo - ukuthintela impazamo eqhelekileyo - inani eliphezulu kuqala, kwaye ukuncitshiswa olupheleleyo ukudinwa ekupheleni. Oku kuchaphazela iziphumo zovavanyo. Ukuze ubone umbundu anaerobic, ubume ulinganiswa kwimizuzu eli-10 emva kokuqala, ngoko ke ekupheleni run. Izingqinisiso yaveza, isiphumo wahlulwe kwisiqingatha - oku izinga intliziyo apho umzimba wakho kufikelela ANSP yayo.

Izifundo ezininzi ukuqinisekisa ukuchaneka nokuthembeka uvavanyo, ukuba lwenziwa kuthotyelwe zonke iimeko eziyimfuneko. Kucetyiswa ukuba zonke iimbaleki-abathandi.

Yesikali lactometer eziphathwayo

Ukuba awukwazi umlinganiselo inqanaba anaerobic embundwini elebhu, ungasebenzisa i lactometer ephathwayo Accusport zincancise ngexesha isebenza kwi treadmill okanye urhwebo-imayili. Le fowuni iye yaba ichanile, kuyinyaniso amanqanaba kubonisa zincancise. Uphononongo ifaniswa iimvavanyo elebhu. ESisigxina unit engange amawaka aliqela. Ukuba uthelekisa ixabiso kunye iindleko analyzers zincancise, asetyenziswa elebhu, kutshiphu kakhulu. Ngokufuthi, isixhobo eso zithengwa bahlanganisa imali yabo, ngokwamacandelo, kwizikolo kwezemidlalo.

ukusebenza kukhuphiswano

Indlela ukufumanisa umbundu anaerobic ngokususela kwintsebenzo kukhuphiswano? le ndlela ngaphantsi zobugcisa. Isalathisi libalwa ngokususela kumanani iziphumo kukhuphiswano. Xa iimbaleki banamava ANP lungqamana phantse amazinga imigama ukusuka km-15 ukuya kwisiqingatha-gqatso (21 km). Eyona nto kukuba kwezi imigama ukusuka imbaleki ixhomekeke umyinge wokuphelelwa lixabiso mnyango anaerobic. Elifutshane-Umgama mbaleki kudla weyisayo, ancamisayo API yayo, isantya marathon ngezantsi kancinci i ANP. Ukuba imbaleki senza njalo kwi imigama emifutshane, zisembundwini isantya anaerobic iya kuba ingacota kunendlela ngo 6-9 C / km kwi ukukhuphisana-10 km isantya. On ufundo izinga intliziyo nako ukufumana isantya ekhuthaza threshold anaerobic (ANSP), ubume kukuba kwi-80-90% woovimba kunye 85-92% ireyithi kwentliziyo eliphezulu. Kunjalo, zonke imbaleki, olu lwalamano kuyahlukana nedlela umthamo eziphilayo neempawu yemfuza.

Indlela ukwandisa embundwini anaerobic (ANP)

Ukuzilolonga ngokuzifaka ANSP wakho ukuba iimbaleki kumgama elide zibaluleke kakhulu, kodwa abaninzi abazi ukwandisa indlela embundwini anaerobic. Le ndlela ilula - kufuneka nje ukuba isebenze kwinqanaba ngaphezu ANP.

ANP-uqeqesho uqala kubonakala ukuba nje umsebenzi-ngesantya esiphezulu, kodwa ke kufuneka kuthathwe njengendlela ukwandisa unyamezelo, ukugcina isantya ixesha elide.

-Uqeqesho ANP ziye zohlulwa ngokwendidi ezintathu. msebenzi zazo eziphambili - ukugcina nokubaleka ngesantya, xa zincancise igazi iqala ukuze yande. Ukuba ubaleka olucothayo kakhulu, isiphumo ukuqhuba aluchaphazeli ukunyuka embundwini anaerobic. ngokukhawuleza kakhulu run lactic acid akuthethi ukumelana nenani elikhulu ixesha elide. Zibe nezo ziphumo zinqwenelekayo uqeqesho, xa kunokwenzeka ukugcina amandla efanelekileyo.

Eyona engundoqo iintlobo zoqeqesho, leyo ukwandisa ANP zezi isantya runs, ANP, ANP kunye intaba zokhahlamba Amazing. Ngamandla ngexesha lonke uqeqesho kufuneka babe ngcathu, ukuba phezulu, kodwa ukuze uhlale nto ixesha elide. Ukuba izinga idlula 6 umzuzwana / km, ngoko zama ukuhamba ngokucotha ngakumbi. Ukuba ngemini elandelayo uzive iintlungu zezihlunu, isantya ngoko isebenza iye ngaphaya.

isantya isebenza

Tempo ubaleka - classical uqeqesho anaerobic threshold, ukubaleka asekelwe ANSP kangangemizuzu 20-40. Kubonakala ngolu hlobo lulandelayo:

• Njengoko eshushu - 3 km lula ukusebenza.
• isantya uKhuphiswano - 6 km.
• Kuba emfutshane emane opholileyo-phantsi.

Uqeqesho lwenziwa endleleni okanye treadmill. Kubhetele ukuba aqhube uqeqesho kwi kwingoma esiphawuliweyo ukuba akwazi ukugcina umkhondo amanyathelo nesantya. Ukusebenzisa izinga intliziyo monitor, ungasebenzisa i parameters izinga intliziyo ukukhetha amaxabiso obulungele Amazing elandelayo. Kwiintsuku nje ezimbalwa, iimbaleki va inqanaba pace ANP zabo oyifunayo. Uphando lubonisa ukuba abo abadlali abo babanjiweyo kanye ANP yakhe isantya, ngoko lokuyivelisa kahle enkulu. Iqala ngentsimbi 5-10 km - yinto eyenye okulungileyo nesantya yoqeqesho. Kodwa apha simele silumke ukuze koyiswe umgama, kungekhona ukuba babandakanyeke elugqatsweni, esebenzisa amandla akhe ukuze amathuba kakhulu.

ANP-ekhefu

nemiphumela efana nale kuyakuphunyezwa ligqobha lonke uhlanga ibe inxalenye eziliqela (2-4). uhlobo olunjalo uqeqesho, ogama "kumathuba ngenyameko ubungqina" wanikela komzimba kwezemidlalo Dzhek Deniels. Umzekelo, ngokubaleka imizuzu 8, a ngomzuzu emithathu phakathi trustsovy esebenzayo inqanaba ANP iphindiwe kathathu. Ngokubanzi, kungcono ninikane kwinqanaba ANP imizuzu 24 nokubaleka. Olu hlobo okuqeqesha ethile yayo: akukho uxinzelelo nasengqondweni, nto leyo uphawu nesantya rhoqo ugqatso. Ngethuba lokuqhubeka khuphiswano oko kuchaphazela indlela yokuziphatha imbaleki.

-Uqeqesho ANP Intaba

Ungeno anaerobic ngokupheleleyo kwandisa ngexesha ugqatso ephinde elide. Ukuba unethamsanqa, yaye uhlala kwindawo kunye bahambe ezindulini okanye iintaba, i-uqeqesho ANP angenza ntoni, ugxininise ukunyuka ukuphakama. Masithi kukho indlela kokuba ubude-15 km, apho kukho wokuthwala ezine, nganye kuzo malunga nama-800 eemitha kunye, umzekelo, a km 1.5. Ukoyisa uyohlolwa API inqanaba labo, u nga wu kuma-20 ngomzuzu izakusebenza ngobunzulu enye, leyo eyayichithwa ekhwela entabeni.

ezincwadini key

okuqhubekayo iphucula kakhulu yeyokutyiwa eliphezulu oksijini (IPC). Oku uyakwazi ukukhula kuphela kwiminyaka yokuqala yoqeqesho, yaye emva koko ufikelela iyinkangala. Wadla ukusebenzisa zakho kule minyaka yakudala kakhulu kakhulu, kusenokwenzeka ukuba maninzi amathuba i-IPC ziye zaphunyezwa. Noko ke, zisembundwini anaerobic unako ukuba akhule naphaya eliphezulu ipesenti IPC kwenzeka iiseli kwezihlunu.

Ungeno anaerobic yandiswa xa iziphumo xa ukuncipha kwemveliso zincancise, kwakunye izinga yokwenyuka neutralization. Amalungisleelo ibalulekileyo ezandisa umbundu anaerobic, le miba ilandelayo iyasebenza:

• kwandisa ubungakanani kunye nenani mitochondria;
• kwandisa capillary mninzi;
• kwandisa umsebenzi enqanda aerobic;
• lenyuka kwalo yoxinaniso.

uqeqesho ngendlela eyiyo phantsi kweliso abahlohli abanolwazi ukunceda ukwandisa embundwini anaerobic baze bazuze iziphumo eliphezulu kwezemidlalo.