Anaerobic motsa jiki - menene

Dayawa sun yi imani cewa akwai rarrabuwa rarrabuwa a cikin aerobic da anaerobic bada. Misali, dagawa sama shine motsa jiki anaerobic (ƙarfi), kuma gudu iska ne.

Dangane da waɗannan ra'ayoyin, ana gina horo: iko (anaerobic) - don samun ƙarar tsoka, cardio (aerobic) - don asarar nauyi. Wannan hanyar ba ta dace ba sau da yawa kuma ba ta da amfani.

Bari mu ga mene bambanci tsakanin ikon (anaerobic) da cardio (aerobic) darasi, menene tasirin karfi da motsa jiki a jiki da yadda ake hada daban nau'o'in bada don samun sakamakon da ake so - kyakkyawan jiki wanda ya dace da sha'awarku :)

Nau'in bada: ANAEROBIC da AEROBIC

Menene banbanci tsakanin anaerobic (ƙarfi) da motsa jiki na motsa jiki?

Aerobic Darasi sun bambanta da ikon (anaerobic) tushen kuzarin da jiki ke amfani da shi.

• Aerobic motsa jiki - oxygen shine kawai kuma isasshen tushen makamashi.
  
• Anaerobic (ƙarfi) motsa jiki - oxygen ba ya shiga cikin samar da makamashi. An samar da makamashi daga hannun jari na "ƙoshin mai" wanda aka ƙunshi kai tsaye a cikin tsokoki. Wannan jari ya ɗauki tsawon 8-12. Sannan jiki ya fara amfani da iskar oxygen. kuma motsa jiki ya zama iska.

Don haka, babu wani motsa jiki da zai daɗe fiye da sakanti 12 da zai iya kasancewa da ƙarfi.

Amma babu wani motsin motsa jiki na jijiya ko dai - a farkon kowane motsa jiki, ana samar da kuzari anaerobically (ba tare da isashshen oxygen ba), kamar yadda yake tare da bada ƙarfin.

Saboda haka, magana akan horo anaerobic ko aerobic horogalibi yana nufin wacce hanya ce ta samar da makamashi yake tasiri.
Kuma ya dogara da girman da tsawon nauyin. Wato, mintina 15 na ci gaba da gudana a matsakaicin matakan motsa jiki shine "motsa jiki" mafi motsa jiki fiye da 2 na minti 10 tare da hutu tsakanin su. Wani misali - gudana a matsakaicin matsakaicin tsawon nisa za'a iya ɗauka aikin motsa jiki. Kuma sprinting ya riga ya karfafa horo.

A karshen wannan labarin zan gaya muku yadda ake juya mintuna 5 na gudu zuwa motsa jiki sannan ku sanya jikin yayi mai kitse daga farkon minti daya,)

Wasu motsa jiki da wasanni suna da matuƙar aerobic, yayin da wasu sun fi anaerobic.

Misalai na gwaje-gwaje masu rikitarwa (haɗu da nauyin kuzarin jirgi da anaerobic):

• Kickboxing
• 20-30 minti motsa jiki tare da alternating haske gudanar da Gudu tsere.

Lokacin horo kan simulators ko tare da nauyi kyauta (dumbbells, barbell), janar ɗin ta gaba kamar haka:

Aerobic motsa jiki - Yi ƙarin kari tare da ƙarancin nauyi da kuma rage hutu tsakanin saiti. Alamun da ke nuna horarwar iska zai zama hanzari na bugun jini (har zuwa 90% na matsakaicin girma) da kuma zufa. Zaka iya lissafin matsakaicin zuciyar ta hanyar rage shekarunka daga 220. Misali, idan ka cika shekaru 30, to mafi girman zuciyarka zai zama 190 (220-30). Dangane da haka, zuciyarka kada ta tashi sama da 170 yayin aikin motsa jiki.Bayan da kara yawan zuciyar ka, kula da kara yawan numfashi. Idan numfashi baya karuwa, to ba ku da horo sosai. Kuma idan baku ikon iya magana ba, to ya kamata ku rage karfin horarwar.
Anaerobic motsa jiki - ƙara nauyi, rage yawan maimaitawa kuma kar ka manta shakatawa a tsakanin saiti.

Tasirin anaerobic da motsa jiki na jiki a jiki.

Kodayake layi tsakanin ƙarfi da motsa jiki, kamar yadda muke gani, yana da bakin ciki, sakamakon duka zai bambanta sosai. Kuma a nan mun dawo zuwa ga sanannen ra'ayi da aka ambata a farkon labarin game da ƙarfi da kuma abubuwan motsa jiki: waɗanda suka gabata don samun karuwar ƙwayar tsoka, ɗayan kuma don nauyin nauyi. Shin haka ne?

Kuma sake, komai ba mai sauki bane.

Haɗin haɗarin anaerobic da motsa jiki aerobic.

Game da yadda zaka iya haɗa motsa jiki anaerobic da aerobic, zaka iya rubuta labarai sama da ɗaya ko biyu. Anan ina son la'akari da ka'idodi na hada nau'ikan motsa jiki daban-daban don samun sakamakon da ake so.

Bari mu bincika zaɓuɓɓuka 4 masu yiwuwa don shirye-shiryen horo:

Don sauri, asarar nauyi na lokaci ɗaya na kilo da yawa:

Harkokin horo na yau da kullun (kullun) tare da karuwa akai-akai a cikin tsawon azuzuwan (har zuwa awa 1). Ka tuna cewa jiki yayi saurin samun motsa jiki don motsa jiki, don haka dole ne a samo sakamakon a cikin watanni 1-2. Don haka babu ma'ana daga horarwa ta iska! Sabili da haka, kada ku rasa motsa jiki kuma kada ku manta da abincin.

Bayan cimma sakamako, ana bada shawara a zabi tsarin horarwa don amfani na dogon lokaci, kuma a bi shi, kar a manta da sauran abubuwanda ake amfani da su na rayuwa mai inganci (abinci mai kyau da tsabtace jiki).

Motsa jiki kawai (ƙarfi).

Domin horarwar anaerobic ta zama mai tasiri, kuna buƙatar yin motsa jiki ga kowane rukunin tsoka aƙalla sau 2 a mako. A lokaci guda, baza ku iya ɗaukar ƙungiyar tsoka guda ɗaya kowace rana. Tsokoki suna buƙatar lokaci don murmurewa daga horarwar anaerobic. Don haka, idan kuna horar da sau 2-3 a mako, to kowane rukuni na horarwa ya kamata ya haɗa da motsa jiki don duk rukunin tsoka. Idan kayi horarwa akai-akai, zai zama mai kyau idan a ka gabatar da darussan motsa jiki 2 kuma a aiwatar dasu lokaci zuwa lokaci.

Don fayyace shi, zan ba da misalai 2:

Tsarin horo mai ƙarfi don amfani sau 2-3 a mako.

Irin wannan shirin ya haɗa da motsa jiki don duk rukuni na tsoka da aka jera a ƙasa. Ana iya samun misalai na darasi a cikin labaran da aka ambata anan (Ina tsammanin bayan karanta wannan labarin ba zai zama da wuya a gare ku zaɓi motsa jiki (anaerobic) motsa jiki daga darussan da aka bayar a labaran ba)

Hankali! Don hana raunin raunin, kar a taɓa yin motsa jiki na ciki kafin motsa jiki waɗanda suke sauke tsokoki na baya (waɗannan ba darussan motsa jiki da aka tsara musamman don tsokoki na baya, har ma da wasu motsa jiki don kafafu - alal misali, squats tare da nauyi).

Tsarin horo mai ƙarfi don amfani 4-7 sau a mako.

Kamar yadda na ce, irin wannan shirin ya kamata a rarrabe kashi biyu na darussan motsa jiki, kowannensu ya ƙunshi wasu rukunin tsoka kawai. Da ke ƙasa zan ba da misalin biyu irin waɗannan hadaddun, amma zaku iya tsara su daban. Babban abu shi ne cewa tsokoki da ke cikin hadaddun farko (A) kada su shiga cikin na biyu (B).

Hadaddun ƙarfin bada A:

Hadaddun ƙarfin bada B:

Ma'aikatan da suka haɗa da motsa jiki (anaerobic) kawai za'a iya amfani dasu don dalilai daban-daban:

• Don dalilan kiwon lafiya na gaba daya.
• Don "fashion" cikakken adadi, daidai da burinku.
• Don saitin ƙwayar tsoka.
• Don rage nauyin jiki.

Ana amfani da tsoffin takaddun da suka ƙunshi motsa jiki na anaerobic (ƙarfi) na dogon lokaci. Don cimma sakamako na dindindin, ana buƙatar canza tsarin motsa jiki anaerobic kowane watanni 1-2.

Rage nauyi ta hanyar motsa jiki anaerobic ba ya faruwa saboda ƙona adadin kuzari kai tsaye yayin horo, amma saboda haɓakar metabolism bayan horo, wanda ya kai tsawon awanni 12-36 (ya danganta da tsawon lokacin da ƙarfin motsa jiki). Kuma, hakika, saboda haɓakar tsokoki waɗanda ke cinye adadin kuzari fiye da mai don kiyaye rayuwarsu.

Akwai wani sirri guda ɗaya wanda zai taimaka tsawan sakamakon sakamako na hanzarta metabolism bayan horo mai nauyi na sa'o'i 36 ko fiye. Ga shi:

Idan cikin awanni 36 bayan horo (ƙarfin) horo, yana ɗaƙƙalla aƙalla sa'o'i 1.5-2, yi horarwar ƙarfi na mintuna 15 (wannan shine darussan anaerobic da kuka zaɓa), to haɓakar metabolism zai wuce wani sa'o'i 12! Haka kuma, wannan yaudarar tare da motsa jiki na mintina 15 ana iya maimaita ta - kuma mika sakamako na wani sa'o'i 12.

M horo mai da hankali kan motsa jiki na motsa jiki.

Hadawa da ayyukan motsa jiki na anaerobic a cikin horo na iska yana inganta duka tasirin lafiyar gaba ɗaya da kuma tasirin horo akan bayyanarku. Ba zan sake maimaita kaina ba (abubuwan da ke sama shine tasirin aikin motsa jiki na anaerobic akan jiki), zan iya faɗi cewa ƙari da ƙarfin motsa jiki ga hadaddun motsa jiki na motsa jiki zai sa wannan hadaddun ya dace da amfani mai tsawo da amfani daban-daban.

Bari mu bincika zaɓuɓɓuka da yawa don haɗawa da motsa jiki (anaerobic) darasi a cikin horo na aerobic:

Hada da ayyukan motsa jiki na anaerobic a cikin horo na horo - zaɓi na 1:

Mafi zaɓi na yau da kullun shine lokacin da, bayan minti 30-40 na horo na iska, ana yin ginin wucin-gadi na mintuna 15 na ƙarfi. Wannan zabin ba wai kawai shine mafi yawan gama gari ba - har ma shine mafi yawan nasara!

A cikin wannan yanayin, ana yin motsa jiki mai ƙarfi tare da tsokoki masu rauni, wanda ba kawai tasiri bane, amma yana haifar da wuce gona da iri. Yana da cutarwa musamman don ƙara darussan ƙarfi ba tare da la'akari da lokacin da waɗannan ƙungiyoyin tsoka suka shiga cikin ayyukan anaerobic ba. Misali, ana yin darasi mai ƙarfi a kafafu bayan an gudu.

Ina ganin bai dace a ci gaba da tattauna wannan zabin ba - Ina ba ku shawara ku daina amfani da shi.

Hada da motsa jiki na anaerobic a cikin horo na horo - zaɓi 2:

Wani zabin shine a yi karamin tsarin motsa jiki na anaerobic kafin a fara motsa jiki (bayan dumama).

Cons na wannan zaɓi:

1. Iyakancin motsawar ƙarfi a cikin lokaci (minti 15-20). A wannan lokacin, zaku iya yin ɗayan nau'in nauyin motsa jiki mai ƙarfi (kusanci 1 a kowane motsa jiki ga kowane rukuni na tsoka), ko kuma motsa jiki don ƙungiyar tsoka guda ɗaya kawai. Babu ɗayan ɗayan kuma ɗayan zai sami kusan tasiri. Domin motsa jiki na anaerobic ya zama mai tasiri, ya zama dole a aiwatarda hanyoyin 2-3 a kowane motsa jiki ga kowane rukunin tsoka sau 2-3 a mako.
2. Gudanarwa. Hadarin haɗari tare da wannan dabarar ba ya ƙaranci daga farkon farkon.

Kammalawa: zabin na biyu ya ɗan ɗan ɗanɗana da na farkon.

Hada da motsa jiki na anaerobic a cikin horo na horo - zaɓi na 3:

Zabi na uku ya banbanta da na farkon. Wannan rabuwa ne na ƙarfi da horo na iska. Ana yin motsa jiki Anaerobic (ƙarfi) daban da aerobic, wato, a wasu ranakun ko a wasu lokuta na rana (alal misali, da safe - horar aerobic, da maraice - ƙarfi).

A cikin wannan sigar, ana gina horo mai ƙarfi akan manufa guda ɗaya kamar yadda ake gabatarwa a cikin shirin wanda ya ƙunshi keɓaɓɓun aikin bada ƙarfi. Bambancin kawai shine lokacin ƙirƙirar shirin horarwa mai ƙarfi, kuna buƙatar ƙarin kulawa da haɗarin haɗari. Wato, kuna buƙatar yin la'akari da waɗanne kwanaki kuke gudanar da horo na jijiyoyin motsa jiki kuma kada ku sauƙaƙe tsokoki iri ɗaya tare da ƙarfin motsa jiki na sa'o'i 24 kafin da kuma bayan horo na iska.

Hada da motsa jiki na anaerobic a cikin horo na horo - zaɓi na 4:

Kuma a karshe tazarar horo.

Menene wannan Wannan wani hadadden tsarin motsa jiki iri-iri, hade tare da ka'idodin madadin abubuwan lodi. Ngarfafawa da motsa jiki na motsa jiki suna canza juna. Kowane zagaye yana wuce minti 5-7.

Tsawon kowane darasi bai wuce minti 40 ba. Ana yin horo ba sau 2 ba a mako.

Lokacin da aka kara horo tazara a cikin jadawalin ku, iyakance sauran horarwar wasanni (duka abubuwan motsa jiki da ƙarfi) zuwa ayyukan 1-2 a mako.

Hankali! Horar tazara ta ƙunshi motsa jiki sosai kuma ba dace da sabon shiga (har zuwa shekara 1 na horo na yau da kullun). An ba da shawarar a nemi likita kafin a fara motsa jiki.

Matsayi na wucin gadi yana taimaka muku ƙona kitse yadda yakamata saboda dalilai biyu:

1. Horar tazara tana da tasiri sosai akan ƙarfafa da haɓaka tsoka fiye da aerobic (cardio).
2. Oxygen amfani ya rage tsawon lokaci fiye da bayan motsa jiki na aerobic.

Amma karuwa a amfani da iskar oxygen bayan horar tazara (kuma, sakamakon haka, ƙona adadin adadin adadin kuzari) ba mai girma bane kuma mai dadewa kamar horo bayan (ƙarfi)!

Kammalawa: hanya mafi inganci (kuma mai aminci!) don haɗawa da ayyukan motsa jiki anaerobic (ƙarfi) a cikin shirin horarwa aerobic shine na uku (ƙara saitin bada ƙarfi a cikin kwanakin daban).

M horo mai da hankali kan motsa jiki anaerobic.

Don haka, me yasa kuke buƙatar haɗa motsa jiki na motsa jiki a cikin shirin horar ku? Akwai dalilai da yawa don wannan:

1. Aerobic motsa jiki zai ƙara ƙarfin hali.
2. Aerobic motsa jiki ne mai kyau rigakafin cutar zuciya da jijiyoyin jini.
3. Duk da gaskiyar cewa motsa jiki anaerobic (ƙarfi) sun fi tasiri don asarar nauyi, madaidaicin ƙari na motsa jiki aerobic zai hanzarta aiwatar da nauyi.

Bari mu bincika zaɓuɓɓuka da yawa don haɗa motsa jiki aerobic tare da anaerobic:

Hada da motsa jiki aerobic a cikin horo na anaerobic (ƙarfi) - zaɓi 1:

Ka tuna, a farkon labarin nayi alkawarin zan faɗi sirrin kona kitse daga farkon lokacin motsa jiki? Don haka, don wannan kawai kuna buƙatar yin ayyukan motsa jiki bayan cikakken ƙarfin ƙarfi. Glycogen a cikin tsokoki an riga an cinye shi gaba ɗaya kuma motsa jiki aerobic zai sa jiki ya ƙona kitse daga farkon minti. Babu minti 20 na gudu "ɓatacce" - muna asarar nauyi nan da nan!

Kamar yadda kuka riga kuka fahimta, hanya ta farko don ƙara motsa jiki game da motsa jiki shine horo na motsa jiki (cardio) nan da nan bayan kammala horo anaerobic. Idan kana son rasa nauyi - sakamakon zai kasance a bayyane kusan nan da nan.

Tsawan lokacin motsa jiki zai dogara da tsawon lokacin horarwar anaerobic. A wasu halaye, mintuna 5 - 5 zai isa.

Rashin kyau na wannan hanyar ƙara motsa jiki na zuciya shine ɗan ƙarami a cikin tasirin horo mai ƙarfi don haɓaka tsoka da ƙarfi.

Hada da motsa jiki aerobic a cikin horo na anaerobic (ƙarfi) - zaɓi 2:

Zabi na biyu shine amfani da abubuwan motsa jiki a matsayin mai dumu-dumu 5-15 kafin fara horo mai karfi. Wannan zaɓi ne na yau da kullun, amma ingancinsa yana da ƙanƙanci - saboda glycogen a cikin tsokoki ba a riga an yi amfani dashi ba, wanda ke nufin cewa irin wannan dumin-dumin har ma ba za a iya kiran shi da motsa jiki ba.

A cikin manufa, wannan kawai dumi ne kuma ya kamata a kula da shi daidai. Manufar mai-ɗumi shine don sanyaya tsokoki da hana raunin da ya faru yayin babban motsa jiki.

Mene ne motsa jiki anaerobic

Kafin ka bayyana dalla-dalla cikakken tasirin matsi na anaerobic akan mutum da menene, ya kamata ka gano ma'anar wannan ma'anar. Anaerobic wani nau'in motsa jiki ne wanda ake samar da makamashi ba tare da taimakon oxygen ba. A takaice dai, ana motsa abubuwa masu fashewa zuwa wannan nau'in horo na ƙarfi. Energyarfin kuzarin aiwatar da su ya taso daga ajiyar jikin mutum, don haka ana iya kiran motsa jiki anaerobic wani kaya tare da yin amfani da ƙarfi a farkon mintuna 2-3 na farko. Bayan wannan, ana ba tsokoki hutawa, ko motsa jiki ya zama iska.

Aerobic da anaerobic lodi

Don bayyana bambanci tsakanin aerobic da anaerobic motsa jiki, kuna buƙatar fahimtar hanyoyin sunadarai da ke faruwa a jikinmu yayin horo. Rashin isashshen sunadarin oxygen yana samar da konewa (ko rushewa) na glucose a cikin kwayoyin tsoka.Jikin ɗan adam yana jan ƙarfe daga wannan aikin don aiwatar da wasu darussan ƙarfi. Ba kamar aerobic ba, tsarin anaerobic (Gudun, tsallake, hawan keke) yana ɗan lokaci kaɗan, a zahiri fewan mintuna, yayin da motsa jiki aerobic na iya wuce awa ɗaya ko biyu (makamashi ya fito ne daga oxygen).

Cutar Oxygen zata iya tsayayya da gubobi, ko kuma a wata hanyar, samar da sinadarin lactic acid, sannan kuma ya hanzarta kawar da shi. A tsawon lokaci, hankali na acid ya ragu, zaku daina jin motsin rai mara dadi bayan horo. Abinda ake kira "juriya gajiya" yana faruwa, wanda shine haƙurin daukacin kwayoyin ke ƙaruwa.

Horarwar Anaerobic

Mafi shahararrun horarwar anaerobic sune ƙarfin ƙarfi, gina jiki, horo kan masu kwaikwayo, gudu-gajeren gajere mai gudu, hawan keke da sauransu. Babban tashin hankali na tsoka yana faruwa tsakanin secondsan seconds, wani lokacin kuma zai iya isa zuwa wasu mintina. Bayan haka, kuna buƙatar shakatawa da kwanciyar hankali na ɗan lokaci kafin ku ci gaba da zuwa sabuwar hanya. Yin motsa jiki Anaerobic na iya haɗawa da motsa jiki daban-daban, amma za su haɗu ɗaya ɗaya - ana yin aikin ƙarfi mai ƙarfi tare da kaya masu nauyi na ɗan gajeren lokaci, yayin da isasshen makamashi.

Koyarwar Anaerobic yana da amfani sosai ga tsarin jijiyoyin jini, yana kara jimiri, yana taimakawa kawar da gubobi. Tare da abincin furotin, irin wannan ƙarfafa tsoka zai sami kyakkyawan sakamako ga haɓakar su, don haka bayyanar da taimako na tsoka a jiki ba zai daɗe ba. Kebul, nauyi mai nauyi, azuzuwan akan wasu masu kwaikwayo, rarrafe - duk wannan yana da alaƙa da anaerobics kuma ƙwararrun 'yan wasa kwararru ne ke amfani da su (kuma ba wai kawai) don ƙona kitse na jiki ba.

Anaerobic gymnastics

Tsarin-tsattsauran ra'ayi, wanda ake amfani dashi a cikin motsa jiki na anaerobic, ya ƙunshi kowane nau'in zaruruwa na tsoka a lokaci guda idan babu lokacin shakatawa. Godiya ga wannan, an inganta tasirin horo, sabanin yadda aka tsara yanayin motsa jiki. A sakamakon haka, bayan mintina 20 na irin wannan nauyin, ana iya kwatanta sakamakon tare da awa ɗaya na horarwa aerobics. A wannan yanayin, ba za ku ji nauyi da yawa ba. Ya kamata ayi aikin motsa jiki “daga mai sauki zuwa hadaddun”, wanda ke rage hadarin rauni.

Wani fasalin wannan nau'in wasan motsa jiki shine cewa tasirin zai fara bayyana sosai daɗewa, yayin da zai daɗe. Yi motsa jiki aƙalla sau biyu a mako, kuma ba wai kawai za ku kawar da adon mai ba ne da ƙara yawan ƙwayar tsoka, amma kuma ku manta da matsaloli kamar damuwar ciki, baya da wuya, kiba, baya da ciwon haɗin gwiwa, maƙarƙashiya, da dai sauransu. Waɗannan nau'ikan horo na ƙarfi zasu iya rage kitse na ciki (a cikin ciki):

• dagawa mashaya
• aiki tare da dumbbells
• saurin-gudu (hawa keke),
• igiya tsalle
• turawa, kwayar,
• hawa tsaunin tsauni.

Anaerobic bada a gida

Hakanan yana yiwuwa a yi aikin anaerobic a gida da kansa. Don yin wannan, kuna buƙatar samun wasu kayan wasanni kuma ku duƙufa ga horo aƙalla minti 20 a rana. Ofaya daga cikin abubuwan da aka sauƙaƙe don ƙona kitse a cikin ciki shine "bike":

1. Kwance a bayanku, tanƙwara kafafunku a gwiwoyi kuma ɗaga a wani kusurwa na digiri 90.
2. Yin kwaikwayon hawan keke, fara motsa ƙafafunku da wuya kamar kuna yin tuwo.
3. Wannan aikin zai zama anaerobic lokacin da kuka sanya iyakar ƙoƙari yayin riƙe iska.
4. Maimaita uku uku na 20 seconds.

Wani motsa jiki don gidan shine igiya mai tsalle. Don cimma sakamako, ya zama dole don fara jujjuya igiya gwargwadon abin da zai yiwu kuma don yin gajere, tsalle-tsalle akai-akai. Wannan zai taimaka wajen kawar da kwayar halitta, kara karfin jiki kuma zai zama da amfani ga tsarin numfashi. Lura cewa adadin kuzari a lokacin anaerobics yana ƙone mafi muni fiye da lokacin motsa jiki, duk da haka, saboda haɓaka hanyoyin sunadarai, kuna kawar da mai.

Don taƙaita sakamakon wucin-gadi

• An ba da ɗan motsa jiki na ɗan gajeren lokaci ta hanyar anaerobic, matsakaiciyar motsa jiki da matsakaici - ta iska. A lokuta biyun ana cinye glucose.
• Idan insulin yayi karami, yawan glucose din da ake buƙata baza'a iya ba shi kwayoyin sel ba kuma ana samar da makamashi galibi ta hanyar hanyoyin anaerobic tare da samar da babban lactic acid. Hanyar daɗaɗɗar ciwon sukari tuni ya tsananta sosai, saboda haka aikin jiki a matakin sukari sama da 12-13 mmol / l yana haɓaka.
• Bukatar glucose na tsokoki da ke aiki a yanayin aerobic yana da girma sosai. Idan jini ya ƙunshi wuce haddi na insulin, alal misali, allura ta allura ko kuma ta cire shi a ƙarƙashin tasirin ƙwayoyin mai ƙarfafawa, tsokoki suna ɗaukar glucose ta hanzari. Jiki bashi da lokacin sakin glucose a cikin jini daga ajiyar, kuma matakin sa a cikin jini ya fara raguwa. Wannan itace hanyar haɓakar hypoglycemia yayin ƙoƙarin jiki. Idan mutum yana cikin koshin lafiya, wannan ba zai faru ba, saboda kumburinsa yana samar da insulin daidai gwargwadon buƙatar glucose.
• Theaƙƙarfan aiki na tsoka na matsakaici yana ƙarewa, ana cinye mai mai, wanda a hankali ake fitar da shi daga rijiyar mai. A lokaci guda, haɗarin glucose don tabbatar da irin wannan aikin an kuma kiyaye shi. Morearin aiki mai ƙarfi na jiki, ƙarami yawan adadin mai zai zama mafi girma da yawa na glucose.
• Ana ɗaukar nauyin anaerobic baya buƙatar ƙarin iskar oxygen kuma sabili da haka, kada ku tilasta tsarin isar da aiki yayi aiki tuƙuru. A ƙarshen ƙarshen nauyin anaerobic, mutum ko dai baya yin numfashi kwata-kwata, ko kuma ya ɗauki numfashi 1-2. Idan yayi aikin anaerobic kawai, huhun zuciya da zuciya basa shirye don tsawaita aikin jiki.
• Jirgin motsa jiki yana buƙatar ƙarin isashshen oxygen

A wannan yanayin, tsarin numfashi da jijiyoyin jini suna aiki cikin yanayi mai zafi. Na yau da kullun, a hankali ƙara yawan lodi yana haifar da karuwa a cikin ƙarfin numfashi da tsarin wurare dabam dabam don samar da jiki tare da ƙara yawan bukatun oxygen.

Yanzu ya bayyana sarai dalilin da yasa yawancin “maza masu ƙarfi”, suke ɗaukar kayansu guda biyu da motso motar daga wuraren zama, ba zasu iya tafiyar mil 500. Irin waɗannan mutane suna da tsarin zuciya da jijiyoyin jini. Sanin wannan, yawancinsu sun haɗa da abubuwan hawa a cikin azuzuwan su kuma ta wannan hanyar suna ƙaruwa ba ƙarfin kawai ba, har ma da juriya.

Yawancin bincike sun nuna cewa tare da matsa lamba na jini anaerobic, matakan glucose yana ƙaruwa, matakan adrenaline yana ƙaruwa kuma aikin insulin ya ragu. A cikin abubuwanda ke motsa jiki na matsakaici, ana amfani da glucose sosai, wanda ke haifar da raguwa a matakinsa a cikin jini, yana kara yawan hankalin masu karɓuwa zuwa insulin. A lokaci guda, ana sanya adrenaline, a matsayin mai mulkin, ƙasa da ƙasa (sai dai in, ba shakka, muna magana ne game da gasa). Motsa jiki aerobic mai ƙarfi yana ƙara ƙaddamar da adrenaline da sauran kwayoyin anti-insulin zuwa irin wannan har zuwa matakin rage girman glucose ya fara tashi sama. Abubuwan da ke cikin iska mai laushi har ma anaerobic waɗanda ke haifar da karuwa a cikin abubuwan lactic acid a cikin tsokoki.

Don haka menene duk wannan ilimin ya bamu? Yaya ake amfani da ka'idar a aikace?

Motsa jiki anaerobic motsa jiki

Yin motsa jiki Anaerobic yana haɓaka matakan glucose kuma yana sa yawancin adrenaline ya fito cikin jini. Tunda akwai adrenaline da yawa, hauhawar jini ta hauhawa sosai, wanda tasoshin da ba a shirye suke ba. Bugu da kari, tashin hankali a cikin tsokoki na kirji da tsokoki na ciki na haifar da kwararawar jini a cikin kai, wanda zai haifar da zubar jini a cikin retina ko kwakwalwa. Tare da irin wannan lodi, ba huhun, ko zuciya ba, ko tasoshin basu horo.

Babban motsa jiki aerobic shima bai dace ba

Yin motsa jiki mai zurfi a cikin jiki yana haifar da karuwa a cikin glucose na jini ta hanyar ƙaddamar da sakin homonin anti-insulin da tara tarin lactic acid ko lactate (Na tuna cewa ɗayan mummunan rikice-rikice na ciwon sukari shine lactic acidosis).

Aerobic motsa jiki na matsakaici da ƙananan ƙarfi yana rage matakan glucose na jini, yana inganta jijiyar masu karɓar insulin, kuma yana daidaita tsarin zuciya da jijiyoyin jiki don yin ƙarin aiki. A sakamakon wannan, juriya na jiki yana ƙaruwa ba kawai ga damuwa ta jiki ba, har ma ga damuwa na hankali.

Sabili da haka, zamu dakatar da zaɓin na ƙarshe na motsa jiki - motsa jiki na motsa jiki matsakaici

Idan ciwon sukari bashi da ƙarfi kuma babu rikitarwa, ana hana motsa jiki anaerobic, amma yana da matsakaici. Ba shi yiwuwa a faɗi cewa ba su da wani amfani, saboda irin waɗannan abubuwan ɗimbin yawa suna haɓaka ikon tsokoki don lalata da motsi mai ƙarfi, ceton mutum daga raunin da ya faru yayin azuzuwan, da kuma rayuwa gaba ɗaya. Koyaya, idan rikice-rikice sun riga sun ci gaba, yana da kyau a ƙi yin aikin anaerobic.

Fifiko - matsakaiciyar motsa jiki

Ayyukan motsa jiki na matsakaiciyar matsakaici da ƙananan ƙarfi sune suka fi amfani kuma a lokaci guda mafi aminci ga mai haƙuri da ciwon sukari. Gabaɗaya - ba wai kawai ga mai haƙuri ba, har ma ga mutum lafiya. "Idan kun yi tafiyar sama da kilomita biyar cikin kwanaki biyar a mako, to, ku gudu zuwa wani abu sai dai lafiyarku," in ji Dokta Kenneth Cooper, marubucin tsoffin wasannin motsa jiki (1968), wanda ya yi aiki a likitancin wasanni shekaru da yawa, ya tabbata. a cikin wannan kan kwarewar sa likita sau da yawa.

Menene ainihin da alaƙa da anaerobic, kuma menene nau'in motsa jiki?

Anaerobic dukkan nau'ikan motsa jiki ne na aiki da aiki, tura nauyi da dumbbell, kokawa iri daban daban, suna gudu da kuma iyo don gajeran nesa, jifa da mashi da fayafai, tsalle tsayin tsayi da tsayi, dagawa da kuma motsi mai nauyi. A wata ma'anar, waɗannan sune nau'ikan motsa jiki ta jiki wanda ake samun gajiya a cikin minti 2-3.

Eroaurawar motsa jiki ya haɗa da waɗannan nau'ikan ayyukan motsa jiki waɗanda ke da matsakaici na dogon lokaci: gudu da iyo don matsakaici da nisa, yin tsere, tsere a kan skates, gami da kankara, kankara, ƙwallon hannu, wasan motsa jiki, wasan kwando da kuma wakoki na gabas. Ga marasa lafiya da ciwon sukari - fasali ɗaya: Guji gasa a cikin waɗannan wasanni

Duk wata gasa cikin sauri, juriya, ƙarfi yana sa mutum ya yi aiki da iyakokin ƙarfinsa. Tsarin daidaitaccen ma'aunin cuta ga masu ciwon sukari sau da yawa ba zai iya tsayayya da irin wannan nauyin jiki da tunanin mutum ba, matakin adrenaline da cortisol ya zarce, wanda da sauri yana haifar da mummunar ƙarancin cutar. Amma muna tsammanin cewa motsa jiki na jiki, akasin haka, zai ƙarfafa lafiyar mu ...

A rayuwar yau da kullun, motsa jiki na motsa jiki yana tafiya, tafiya, tsabtace gida a cikin kwanciyar hankali, aikin lambu (ba tare da ɗaga kaya masu nauyi ba)

Babu mutane biyu da suke daidai da iyawar su ta zahiri, saboda haka ba shi yiwuwa a ba da duk wani haɗin kai don shiga cikin wani ko wani nau'in aiki mai aiki. Kafin canza aikinka na jiki, kowane mutum, musamman waɗanda ke fama da ciwon sukari, dole ne a yi gwajin likita. Yanke shawarar abin da zai yi, bayan haka.

Idan wani saurayi wanda asalinsa yana cikin ƙoshin lafiya yana yin wasannin motsa jiki kafin ya kamu da ciwon sukari, zai iya ci gaba da yin wannan, idan dai yana da ƙware a cikin ka'idodin yin aiki tare da insulin, ya san komai game da cutar sikila, yana da kwanciyar hankali matakin kusa da abubuwan da aka ƙaddara. sukari kuma ba shi da rikice-rikice na ciwon sukari. Idan aƙalla ɗaya daga cikin waɗannan bukatun ba a cika su ba, amma har yanzu babu rikitarwa, za a iya ci gaba da azuzuwan, amma wajibi ne don rage ƙarfin motsa jiki. Lokacin da rikice-rikice suka haɓaka, wajibi ne don sake bitar nau'ikan nau'ikan nauyin da nauyinsa.

Idan mai haƙuri da ciwon sukari ya fara ilimin motsa jiki a karon farko ko kuma ya dawo wurinsu bayan hutu mai tsawo, zai fi kyau a horar da rukunin motsa jiki na gaba ɗaya. Kuma ba shakka, da farko kuna buƙatar tattauna kwarewar ku da likitan ku.

Tsanaki pool!

Marasa lafiya da ke karɓar insulin ko magungunan ƙwayar cuta - abubuwan ƙarfafawa na haɓaka, suna buƙatar yin hankali sosai lokacin da suke ziyartar tafkin: idan wani abin tashin hankali na hypoglycemia ya faru a cikin ruwa, babu makawa zai iya faruwa. Adayyadaddun riko da ka'idodi don rigakafin cututtukan cututtukan fata a yayin da ake koyar da ilimin jiki suna da mahimmanci fiye da kowane lokaci. Mun riga mun yi magana game da su lokacin da ta faru da hypoglycemia, amma za mu ci gaba daga gaskiyar maimaitawa ita ce uwar ilmantarwa, kuma za mu sake tunawa.

Hada da motsa jiki aerobic a cikin horo na anaerobic (ƙarfi) - zaɓi na 4:

Da kyau, zaɓi na ƙarshe shine horar tazara (duba sama - lusionaddamar da motsa jiki anaerobic a cikin horo na aerobic - zaɓi na 4).

Kammalawa: zaɓi 1 da zaɓi na 3 sune mafi alƙawarin. Zaɓin na farko zai taimaka don adana lokaci, na biyu kuma ya dace idan kun kasance a shirye don sadaukar da abubuwa fiye da sau 2-3 a mako don horarwa don cimma sakamako mafi girma.

Yadda za a guji ƙwanƙwasa jini?

Hadarin na haifar da ciwon sikila yayin motsa jiki ya dogara da dalilai da yawa:

1. Nau'in motsa jiki: duk nau'ikan kaduna (suma abubuwan hawa ne: gudu, tafiya, hawan keke, iyo) suna da haɗari sosai fiye da abubuwanda akeeroero (rarrafe, bada ƙarfin).

2. intensarfin azuzuwan: mafi tsananin nauyin, mafi girman hadarin cututtukan jini.

3. Tsawon lokacin ɗaukar kaya: Matsayin glucose na jini yawanci yakan fara raguwa minti 30 bayan fara motsa jiki. Wato, idan kuka kasance kuna motsa jiki, hakan zai iya haifar da haɗarin hauhawar jini.

Yadda za a tsara ayyukan motsa jiki

1. Tsara lokacin aji da tsawon lokaci. Yi tunani game da abin da nauyin ku zai kasance: aerobic ko anaerobic.

2. Kada ku fara azuzuwan idan glucose ya wuce 14 mmol / L ko kuma idan an gano ketones a fitsari ko jini.

3. Koyaushe ɗaukar carbohydrates “mai sauri” don tsayar da hypoglycemia. Kada ku fara horo idan glucose na jini ya kasance 5 mmol / L ko ƙasa.

4. Ku sanar da abokanka, dangi da dangin ku cewa zaku yi aikin.

5. Aƙalla mutum ɗaya a cikin dakin motsa jiki ko a cikin ƙungiyar ku (alal misali, mai horo) dole ne yasan cewa kuna da ciwon sukari domin ya taimake ku daidai idan kun kasance da ƙwayar cuta.

6. Karku yi wasa da wasanni idan kun dandana hypoglycemia yayin rana kafin lokacin motsa jiki.

7. Bayan wasanni, kada ku sha barasa, saboda wannan yana ƙaruwa da haɗarin hauhawar jini.

Wani babi daga littafin “Sugar Man. Duk Abinda Kake Son Fahimci Game da Ciwon 1
Mawallafin: "Peter"

Siffofin metabolism na anaerobic

Metabolism na anaerobic yana samar da samfuran samfurori (lactic acid). Idan sun tara cikin jijiyoyin hannu na aiki, suna haifar da zafi har ma da ciwo na ɗan lokaci. A irin wannan yanayin, kawai ba za ku iya tilasta muryoyin tsoka su sake kwangila ba. Wannan yana nuna lokaci ya yi da za a hutu. Lokacin da tsoka ya huta kuma ya huta, to, kayan samfurori daga ciki an cire su, ana wanka da jini. Wannan na faruwa da sauri a cikin fewan seconds. Zafin ya tafi nan da nan, kuma inna ma.
Zafin ya daɗe, wanda ya haifar da gaskiyar cewa wasu ƙwayoyin tsoka sun lalace saboda ɗaukar nauyi.

Jin zafi na gida da rauni bayan motsa jiki alamace ta halayyar anaerobic motsa jiki. Wadannan rashin jin daɗi suna faruwa ne kawai a cikin tsokoki waɗanda ke aiki.Kada ya kamata katsewar tsoka ko ciwon kirji. Idan irin waɗannan bayyanar cututtuka ba zato ba tsammani sun bayyana - wannan yana da mahimmanci, kuma ya kamata ku nemi shawarar likita nan da nan.

Mun lissafa wasu motsa jiki anaerobic:

• daukewar nauyi
• Squats
• turawa
• Yana tafe cikin tuddai
• sprinting ko iyo,
• hawan dutse.

Don samun sakamako masu tasowa daga waɗannan darussan, an bada shawarar a yi su da sauri, da ƙarfi, tare da babban kaya. Ya kamata ku ji ciwo na musamman a cikin tsokoki, wanda ke nufin cewa lokacin da suka murmure, za su yi ƙarfi. Ga mutane cikin ƙarancin kamannin jiki, motsa jiki anaerobic yana da haɗari saboda yana iya haifar da bugun zuciya. Ga marasa lafiya da ke da nau'in 1 ko nau'in ciwon sukari na 2, rikice-rikice suna haifar da ƙarin ƙuntatawa akan matsanancin motsa jiki. Aerobic motsa jiki yana da aminci sosai fiye da anaerobic, kuma a lokaci guda babu ƙarancin tasiri don sarrafa ciwon sukari. Kodayake, hakika, idan tsari na zahiri ya ba ka damar, zai fi kyau a hada duka nau'ikan horarwa.

Ana yin wasan motsa jiki a jinkirin motsa jiki, tare da ƙaramin kaya, amma suna ƙoƙari su ci gaba har zuwa lokacin da zai yiwu. Yayin aikin motsa jiki, ana kula da oxygen zuwa tsokoki masu aiki. Akasin haka, ana yin motsa jiki anaerobic sosai da sauri, tare da babban kaya, don ƙirƙirar yanayin da tsokoki ba su da isashshen oxygen. Bayan aiwatar da motsa jiki anaerobic, ƙwayoyin tsoka sun ɓaci kaɗan, amma sai a dawo dasu cikin awanni 24. A lokaci guda, adadin jikinsu yana ƙaruwa, kuma mutum yana ƙaruwa da ƙarfi.

An yi imani cewa a tsakanin motsa jiki anaerobic, ɗaga nauyi (horarwa akan masu kwaikwayo a cikin motsa jiki) shine mafi amfani. Kuna iya farawa tare da masu zuwa: saiti na motsa jiki tare da dumbbells mai haske ga mafi rauni marasa lafiya da ciwon sukari. An kirkiro wannan hadaddun a Amurka musamman don masu ciwon sukari a cikin mummunan yanayin jiki, da kuma ga mazaunan gidajen kulawa. Ingantawa a cikin lafiyar lafiyar marasa lafiyar da suka yi shi ya zama babban abin mamaki.

Darasi na tsayayya shine ɗaga nauyi, squats da turawa. A cikin labarin "trainingarfin horo don ciwon sukari," mun bayyana dalilin da yasa irin waɗannan motsa jiki suke da mahimmanci idan kuna son yin cikakken rayuwa. Kamar yadda kuka fahimta, ba shi yiwuwa a yi aikin anaerobic na dogon lokaci ba tare da hutu ba. Domin jin zafi a cikin tsokoki waɗanda ke cikin damuwa suna zama wanda ba za a iya jurewa ba. Hakanan, tsokoki marasa ƙarfi da ciwo suna haɓakawa a cikin tsokoki na aiki, wanda ya sa ba zai yiwu a ci gaba da motsa jiki ba.

Me za a yi a irin wannan yanayin? An ba da shawarar yin motsa jiki don rukunin tsoka ɗaya, sannan kuma canza zuwa wani aikin motsa jiki wanda zai ƙunshi sauran tsokoki. A wannan lokacin, rukunin tsoka na baya yana hutawa. Misali, yi squats da farko don ƙarfafa ƙafafunku, sannan kuma tura abubuwa don inganta tsokoki na kirji. Hakanan tare da ɗaga nauyi. A cikin dakin motsa jiki akwai yawanci masu kwaikwayo da yawa waɗanda ke haɓaka ƙungiyoyi tsoka daban.

Akwai wata hanya don horar da tsarin zuciya da jijiyoyin jini ta amfani da motsa jiki na anaerobic. Manufar shine a kiyaye zuciyar ka a koda yaushe. Don yin wannan, kuna sauri canzawa daga motsa jiki zuwa wani, yayin ba bada zuciya ga hutu ba. Wannan hanyar ta dace da mutane ne kawai. Farkon ɗaukar jarrabawa tare da likitan zuciya. Babban hadarin bugun zuciya! Don ƙarfafa tsarin zuciya da bugun zuciya, ya fi kyau yin dogon motsa jiki. Musamman, kwanciyar hankali yana gudana. Suna taimakawa sosai ta magance ciwon sukari kuma suna da aminci sosai.