Akwai nau'i nau'i biyu - aerobic da anaerobic. Na farko daga cikinsu yana ba da kyauta mai yawa na kyawawan kungiyoyi masu kyau, tallan iri iri iri iri, amma game da nauyin bugun zuciya, yawancin mu basu da hankali sosai. Yi la'akari da abin da kayan aikin mai dauke da kwayoyi suke da kuma abin da suke ba jikin mutum.
Anaerobic motsa jiki
Idan kun fahimci kalmomi, to, duk abu mai sauki ne: "aerobic" yana nufin samun oxygen, kuma "anaerobic" na nufin rashin oxygen. Tsarin baka na iska , a matsayin mai mulki, yana da tsawo, kuma yana aiki a lokaci guda, ba mai tsanani ba, wanda ya ba da jiki damar samun iska. Ana gabatar da maganin anaerobic na gajeren lokaci, amma horarwa mai tsanani, lokacin da jiki yake jin rashin isashshen oxygen. A lokaci guda, makamashi da aka adana a cikin tsokoki yana cinyewa. Babban yanayin nauyin anaerobic shine babban ƙarfin su: nauyin nauyi, kowane tudu, tsalle mai tsalle, hawa, tafiya sama da matakan - duk inda ake aiki da sauri ko kuma nauyi.
Ka'idar aikin aikin anaerobic abu ne mai sauƙi, amma har yanzu yana tilasta mana mu juyo cikin matakai na ciki. Saboda haka, a lokacin raunin horo na rashin ƙarfi, dalilin da yasa lactic acid ya karu. Lokacin da ya zama mai yawa, yana haifar da gajiya mai tsoka. A hankali, horo na anaerobic yana inganta ƙarfin jiki da kuma lactic acid da aka saki sauri da sauri, yana ba ka damar kara yawan aikin motsa jiki kuma a lokaci guda - ƙarfin hali da ƙarfin hali.
Shin mafi nauyin anaerobic fiye da kowane?
A yau, masanan basu yarda su yi imani cewa ba kwayoyin halitta ba, amma anaerobic, kayan da zasu iya tasiri sosai ga jiki - ba kawai a al'ada na karuwa ba, har ma don rasa nauyi. Duk ya dogara da yadda kake amfani da su. Nauyin nau'ikan anaerobic na jiki yana inganta multifaceted:
- ƙarfafa tsoka, tare da cin abinci mai gina jiki - karuwar su;
- inganta tsarin aiki na tsarin numfashi da na zuciya;
- inganta lafiyar jiki don tsayayya da toxins;
- kara kawar da gubobi.
Kodayake cewa horo na baka a lokacin zaman yana ƙone karin adadin kuzari fiye da anaerobic, saboda buƙatar mayar da tsokoki, ana amfani da calori na tsawon sa'o'i 12 bayan horo na anaerobic. Bugu da ƙari, ƙwayoyin ƙarfafa suna ciyar da adadin kuzari masu yawa a rayuwarsu, wanda ya ba ka damar rasa nauyi sosai da sauri.
Anaerobic motsa jiki
A cikin yanayin cajin anaerobic, yawancin lokaci yana buƙata don horarwa, kuma sakamakon ba mafi muni ba ne fiye da minti 40. Masana sunyi imani cewa kawai minti 12 na cajin anaerobic a kowace rana ya isa bai san matsalolin da ya wuce nauyi ba! Duk da haka, irin waɗannan nau'o'in sun fi karɓuwa a tsakanin waɗanda suke neman ƙara ƙarfinsu da ƙarfin hali.
Bari muyi cikakken bayani game da abin da za a iya haɗawa a cikin horo:
- Duk wani motsa jiki ta yin amfani da babban nauyi - ko yana da mashaya, motsa jiki motsa jiki ko dumbbells;
- duk wani aikin da yake buƙatar ka ba 100% (alal misali, gwanin).
Idan ka yanke shawara don gudanar da horo na lokacin, kada ka manta cewa kowane minti daya na matsanancin ƙarfin aikin zai zama minti na hutawa. Alal misali, idan kuna amfani da motocin motsa jiki , ya kamata kaman wannan:
- 1,3,5,7,9,11 mintuna - zaku yi tafiya a sauri sauri tare da cikakken dawowa;
- 2,4,6,8,10,12 mintuna - ka sassaƙa sannu a hankali, sa numfashinka domin.
Hakazalika, za ka iya horar da yin amfani da nau'o'in nau'ikan nau'i iri iri, mafi mahimmanci - don bin tsarin mulki.