Kodi kudziwa anaerobic pakhomo?

Masewera kupirira ali njira yake. Lingaliro ofunika pano ndi anaerobic pakhomo (ANP). Nthawi zambiri mawuwa amagwiritsidwa ntchito mu kupalasa njinga mu pake, mu ski anagona, mtundu kuyenda, kusambira ndi kupalasa. ANP ndicho poyambira posankha katundu wa maphunziro, komanso zolinga kumanga kwa chochitika. Kuchokera pa chithunzi ichi, kukatenga maphunziro kamwedwe, anatsimikiza mtima kudziyesa mlingo wa maphunziro masewera. Pali mitundu iwiri zolimbitsa thupi: aerobic ndi anaerobic. Kodi amasiyana ndi mmene kudziwa pakhomo?

The aerobic ndi anaerobic pakhomo

nkhawa mwamphamvu pakhomo mlingo anatsimikiza ndi kagayidwe anaerobic (ANSP). Pamene mfundo imeneyi anafika (pakhomo) kwambiri kumawonjezera ndende ya lactate mu magazi, mlingo wa mapangidwe ake mu thupi limakhala apamwamba kwambiri mlingo magwiritsidwe. Kukula kawirikawiri imayamba pamene lactate ndende kuposa chithunzi 4 mmol / l. Anaerobic pakhomo kukufika mu pafupifupi 85% ya pazipita index zimachitika, ndipo pamene 75% ya pazipita mpweya kutengedwa.

Woyamba ndende kuwonjezeka lactate atakhazikitsa woyamba pakhomo mfundo - aerobic pakhomo. Mpaka nthawi imeneyi, palibe kuwonjezeka kwambiri kagayidwe anaerobic.

Thupi ndi anaerobic ntchito othamanga zinthu zosiyana mphamvu, thupi amagwiritsa ntchito nthawi ya thupi.

Thupi kapena cardio monga ntchito gwero oxygen. Anaerobic (Mphamvu kalasi) ntchito "wokonzeka mafuta" kwa minofu minofu, pa avareji izo kumatenga masekondi 12 ndiyeno amakhalanso aerobic kulimbitsa thupi.

Izi mitundu iwiri ya katundu zosiyanasiyana pa womberani:

• maphunziro Anaerobic kumawonjezera magawo weighting, kachulukidwe yafupika kubwereza ndi zina pakati pa waika.
• Mu thupi kulimbitsa thupi yafupika magawo weighting akubwereza quantitatively kukula yopuma kupeza.

Mmene nkhawa anaerobic

Mphamvu katundu anaerobic amalimbikitsa kukula kwa minofu misa ndi zolimba ake. Nkofunika kusunga ndi kudya zakudya zopatsa nthanzi, mwinamwake mphamvu akulu adzakhala layamba ndi mphamvu magulu minofu. Mu akazi, milingo testosterone waponya, kotero iwo si pangozi.

Ndi katundu ulamuliro mtundu amapezeka zopatsa mphamvu zosakwana maphunziro a aerobic mtundu, kumene kumwa matupi awo ndi ambiri. M'mawu ena, minofu zambiri, m'pamenenso masana pali kuyatsa zopatsa mphamvu, ngakhale palibe zolimbitsa thupi.

Ngati mphamvu maphunziro pakhomo kukufika anaerobic kagayidwe, ndondomeko kagayidwe kachakudya ndi inapita patsogolo, ndipo zingamvekere kuyatsa mafuta. Zotsatira za PI ali anapitiriza hafu tsiku. Ngati kulemera kuposa kulemera kwa minofu mafuta, ngakhale sitili a kazembe kuwonda, buku Thupi kuchepa.

Ntchito katundu mphamvu

Kuphatikizapo anaerobic maphunziro katundu, mukhoza iyende zosaneneka, kuchepetsa kufala kwa matenda ambiri. Kugwiritsa ntchito iwo ali motere:

• Mafupa nthawi zonse ikusintha.
• Dongosolo mtima chimalimbikitsidwa.
• Kupewa mwayi chitukuko cha matenda a shuga. Anaerobic katundu ntchito mankhwalawa zovuta matenda.
• Chiopsezo khansa yafupika.
• Bwino wonse thanzi, kugona.
• Zimachitika kuyeretsa thupi la poizoni zosiyanasiyana.
• Kuyeretsa khungu.

Anaerobic pakhomo: kudziŵa

Anaerobic pakhomo otchedwa kusintha kwa thupi kuti anaerobic mphamvu kupereka dongosolo, mmene kukula kugunda ndi mapangidwe asidi lactic ndi kunditumiza ku wosakwiya gawo kudya. Othamanga chitsanzo Tingaone ndi wolimba kuthamanga. Aliyense wothamanga amafuna kudziwa anaerobic wanu pakhomo.

Nkofunika mu mtunda sing'anga ndi yaitali pa mlingo zikuchuluka azikula asidi lactic mu minofu.

Pamene bwino anasankha maphunziro pulogalamu liwiro lactate kudzikundikira ali ankatembenukira motsogozedwa kukula liwiro kuthamanga likuyandikira mlingo pazipita mtima (HR). M'mawu ena, yaitali wothamanga akhoza kuthamanga pa zimachitika mkulu, pokhalabe mayendedwe mkulu.

Aliyense amene akugwira ntchito kuwonjezeka ntchito, othamanga limafunafuna anaerobic wanu pakhomo. Trainings ikuchitikira mosathamanga pamwamba pakhomo, ndipo pang'ono m'munsi mwake.

M'pofunika kudziwa ake zone ntchito kwambiri, mlingo, kugunda kwa mtima, imene pakhomo kukufika, ndi kulumpha mu milingo lactate m'magazi.

kafukufuku zasayansi

The njira yabwino kudziŵa ANSP - phunziro zasayansi. Pamene mayeso akudutsa mu ochepa zasayansi mphindi wothamanga akuthamanga pa liwiro osiyana. Pofuna kudziwa mlingo wa lactate kwa zala zake kutuluka magazi.

Standard mayeso ali magawo asanu a nthawi ya mphindi zisanu lililonse. Ndi ndime iliyonse yatsopano ukuwonjezeka liwiro mlingo kuthamanga. Kutulukira pakati pa iwo mu miniti imodzi amalola kuti titenge kuyesa kwa magazi. M'nthawi ya gawo mathamangidwe woyenda pang'onopang'ono kwa mpikisano, ndi wotsiriza - mpikisano mayendedwe pa mtunda wa makilomita 5. Pambuyo readout physiologist imangira Zithunzi, izo Tingaone kumene anaerobic pakhomo limafanana ina kugunda kwa mtima ndi manambala kuthamanga tempo.

The Zithunzi amalola kukhala ngati mukuona kumene lactate zinayamba kuwuka zikuchepa.

Mwachibadwa, mafani a mayeso-othamanga sangakwanitse mtengo, ndipo aliyense mzinda pali kafukufuku Laboratories. Othamanga ngati ndondomeko ndi imagwiridwa mosalekeza, kuyambira anaerobic pakhomo akhoza kusintha pa nthawi. Pali njira zina kudziwa ANSP.

Galimoto Time

Kuti pamayeso chofunika njira ndi otsetsereka a 1%, aliyense padziko mungapezeko mwamsanga ndipo mosavuta kusuntha ndi ndendende kuyeza kutalika kwa ulendo. Zipangizo kukhala ndi kugunda kwa mtima polojekiti ndi wotchi yoyimitsa. Kudziwa anaerobic wanu pakhomo, mayeso ayenera kuthamanga kwa mphamvu zatsopano, anapuma ndipo atsopano.

Choyamba, mayendedwe a akuthamanga kuwala, zochangamutsa. Ndiye, onani nthawi kwa theka la ola ndi kuthamangira kutali zedi pa mlingo pazipita. Panopa chinthu chachikulu - kupewa wamba kulakwitsa - mlingo mkulu woyamba, ndi kuchepetsa wathunthu wa kutopa kumapeto. Amakhudza zotsatira mayeso. Kudziwa anaerobic pakhomo, adzionere chimaonekera Mphindi 10 pambuyo pa chiyambi, kenako mapeto a mothamanga. Indicators ndi mwachidule, chifukwa adzagaŵikana mu theka - ichi ndi kugunda kwa mtima pa thupi lanu ukufika ANSP ake.

maphunziro ambiri kutsimikizira lolondola komanso lodalirika mayeso, ngati imachitika mogwirizana ndi zinthu zonse zofunikira. Akulimbikitsidwa onse othamanga okonda.

Muyeso kunyamula lactometer

Ngati simungathe kuyeza mlingo wa anaerobic pakhomo zasayansi, mungagwiritse ntchito kunyamula lactometer Accusport lactate pamene akuthamanga pa matayala kapena malonda mailosi. chipangizo Izi zakhala molondola, n'zoona mapulogalamu lactate misinkhu. phunziro angafanane ndi mayesero zasayansi. Atayima unit wa rubles zikwi zingapo. Ngati mukuziyenereza mtengo ndi mtengo wa analyzers lactate, amene ntchito zasayansi ndi wotsika mtengo kwambiri. Nthawi zambiri, chipangizo otere anagula adzaphatikiza ndalama zawo, m'zigawo, m'masukulu masewera.

ntchito mpikisano

Kodi kudziwa anaerobic pakhomo zochokera ntchito mpikisano? njira iyi si njira zamakono. Chizindikiro masamu zochokera chiwerengero cha zotsatira mpikisano. Mu othamanga anakumana ANP limafanana pafupifupi mitengo patali kwa 15 Km kwa theka mpikisano (21 km). Chinthu ndi pa mtunda izi kwa wothamanga pa anatsimikiza ndi mlingo wa mtengo anaerobic pakhomo. Short-mtunda wothamanga zambiri amakugwirani, yopambana API zake, mpikisano mayendedwe pang'ono m'munsimu ANP. Ngati wothamanga amachita kawirikawiri pa mtunda waufupi, ndi anaerobic pakhomo mayendedwe adzakhala pang'onopang'ono ndi 6-9 C / Km mu mpikisano 10 Km mayendedwe. Pa mlingo mtima kuwerenga akhoza kupeza mayendedwe limalimbikitsa anaerobic pakhomo (ANSP), adzionere yekha ali 80-90% ya nkhokwe ndi 85-92% ya mlingo pazipita mtima. Komabe, aliyense wothamanga, ubwenzi umenewu zimasiyanasiyana malinga ndi mphamvu lake ndi mbali chibadwa.

Kodi kuonjezera anaerobic pakhomo (ANP)

Kulimbitsa thupi pa ANSP anu othamanga mtunda wautali kwambiri, koma anthu ambiri sadziwa mmene kuonjezera pakhomo anaerobic. Njira imeneyi ndi wosavuta - basi ayenera kuthamanga pa mlingo pamwamba pa ANP.

ANP-maphunziro pa koyamba zikuoneka kuti kungokhala ntchito mkulu-liwiro, koma iwo ayenera kutengedwa ngati njira kuonjezera kupirira, kukhala tempo kwa nthawi yaitali.

ANP-maphunziro anawagawa mitundu itatu. ntchito yaikulu - kusunga akuthamanga pa liwiro, pamene magazi lactate ayamba kudziunjikira. Ngati inu kuthamanga wosakwiya kwambiri, zotsatira za galimoto sikumangotikhudza kuwonjezeka pakhomo anaerobic. Kwambiri mofulumira athamangadi lactic asidi Kodi sangaime mtengo mkulu kwa nthawi yaitali. Kunathandiza Napempha kwa maphunziro, pamene n'zotheka kusunga mphamvu yake.

Waukulu mitundu ya maphunziro, omwe amaonjezera ANP ndi tempo akuthamanga, ANP, ANP ndi mapiri kulimbitsa thupi. Mwamphamvu pa maphunziro onse ayenera kukhala odziletsa, kuti ndiye mkulu, koma kotero kuti inu mukhoza kusunga kwa nthawi yaitali. Ngati mlingo wopyola 6 gawo / Km, ndiye amayesa kusuntha pang'onopang'ono. Ngati tsiku lotsatira mukumva kupweteka minofu, ndiye kuthamanga liwiro wakhala kuposa.

tempo amathamanga

Tempo akuthamanga - chakale maphunziro anaerobic pakhomo, kuthamanga anathandiza ANSP kwa mphindi 20-40. Izo zikuwoneka motere:

• Monga ofunda - 3 Km mosavuta kuthamanga.
• Mpikisano mayendedwe - 6 Km.
• Pakuti mwachidule ozizira-pansi lumpha.

Maphunziro ikuchitika panjira kapena matayala. Ndi bwino kuchita maphunziro pa njanji Amowabu kuti athe kukhala ndi njira yolongosoka masitepe ndi mayendedwe. Ntchito mlingo mtima polojekiti, mungathe kugwiritsa ntchito magawo kugunda kwa mtima kusankha mfundo zolondola kwa kulimbitsa thupi lotsatira. Patangotha masiku ochepa, othamanga kumva zawo anakhumba mlingo mayendedwe ANP. Kafukufuku amasonyeza kuti anthu othamanga amene amakodwa kamodzi mayendedwe ANP wake, ndiye kubereka ndi mogometsa kwambiri. Idzayamba pa 5-10 Km - ndi zabwino zina za maphunziro tempo. Koma apa tiyenera kusamala kugonjetsa mtunda, osati kuti agonane mpikisano, ntchito mphamvu zake kuti mwayi kwambiri.

ANP-intervals

amagawanika chingapezeke mwa kuswa mtundu wonse mu zigawo zingapo (2-4). Amenewa maphunziro otani, dzina lake "intervals unhurried" anapereka masewera physiologist Dzhek Deniels. Mwachitsanzo, kutha kwa mphindi 8, nthaŵi zitatu mphindi pakati trustsovy akuthamanga ANP mlingo akubwerezedwa katatu. Ambiri, likukhalira pa ANP msinkhu Mphindi 24 yakukha. mtundu wa maphunziro ali drawback ake: palibe kuthamanga maganizo, ndilo khalidwe la tempo yopitirira pa mpikisano. Pa nthawi ya mpikisano izo zikhoza bwanji khalidwe la othamanga ndi.

Mountain ANP-maphunziro

Anaerobic pakhomo mwangwiro kumawonjezera pa nthawi mpikisano phiri. Ngati ndinu mwayi, ndipo inu mukukhala ku dera ndi mapiri kapena lamapiri mtunda, ndi ANP-maphunziro angachite poganizira kuwuka mu msinkhu. Tiyerekeze kuti muli ndi njira ndi kutalika 15 Km, pamene pali anayi zochotsa, omwe ndi pafupifupi 800 meters ndi Mwachitsanzo, ndi 1.5 Km. Kuthana ndi akuluakulu pa API awo mlingo, mungapeze 20 mphindi amathamanga ndi mphamvu yomweyo, amene anathera pa akutsikira phiri.

zimasintha Ofunika

maphunziro zonse akhoza kwambiri patsogolo anu mowa pazipita mpweya (IPC). Iwo akhoza kukula kokha mu zaka zoyambirira za maphunziro, ndiyeno kufika yachonde. Anadya workouts anu mu zaka zoyambilira anali kwambiri ndithu, zikuoneka kuonjezera kuthekera kwa IPC akhala akuyendera. Komabe, pakhomo anaerobic akhoza kukula pa mkulu zimasintha kuchuluka IPC zimachitika ena a minofu.

The anaerobic pakhomo ndi chinawonjezeka pamene zotsatira pamene yafupika kupanga lactate, komanso mlingo wake wa ukuwonjezeka neutralization. The zimasintha zofunika kwambiri zimene zimawonjezera anaerobic pakhomo, zinthu zotsatirazi ntchito:

• kumawonjezera kukula ndipo chiwerengero cha mitochondria;
• kumawonjezera capillary kachulukidwe;
• kumawonjezera ntchito michere aerobic;
• kumawonjezera mu hemoglobin ndende.

muphunzitsidwe kuyang'aniridwa ndi aphunzitsi odziwa kuthandiza kuonjezera anaerobic pakhomo ndi iyende mkulu mu masewera.