Ukuzivocavoca umzimba kweAnaerobic kusetyenziswa ezimbini kwezi nkqubo zintathu zamandla abantu: Inkqubo ye-ATP-CP kunye ne-glycolysis. Ukubeka ngokulula, umthambo we-anaerobic uqulethe umsebenzi wokuqina okuphezulu ngexesha elifutshane elingafunekiyo ioksijini eyongezelelweyo. Oku akufani nomsebenzi we-aerobic, ofuna oksijini eyongezelelweyo.
Ixesha elifutshane
Ukuzivocavoca kweAnaerobiczihlala umzuzu omnye ukuya kwemithathu, eyona nto ibaluleke kakhulu kwezi zinto zihlala zisondele kwimizuzwana nje. Umzimba awukwazi ukugcina i-ATP-CP eyaneleyo (i-Adenosine Tri-Phosphate-Creatine Phosphate) ukugcina umsebenzi we-anaerobic ungaphaya kwemizuzwana embalwa. Xa i-glucose itshiswa ngexesha le-glycolysis kwindawo ye-anaerobic, i-lactic acid ibangela 'ukutshisa' okunyanzela uninzi lwabenza umthambo ukuba bame kwaye baphinde bachache emva kwemizuzu embalwa yomsebenzi.
Amanqaku afanelekileyo- Ukuqonda amanqanaba eoksijini egazi ngexesha lokuzilolonga
- Izibonelelo zoMthambo weAnaerobic
- Imizekelo yoQeqesho lweXesha
Ukuqina okuphezulu kwemizuzwana
Ukugqabhuka okupheleleyo kokuhamba ngamandla kubuninzi be-anaerobic xa benomzamo omkhulu, abanako ukugcinwa ngaphezulu kwemizuzwana embalwa ngokuchanekileyo.
Ukwenyusa iintsimbi
Ukulungiselelaukwenyusa iintsimbiukuba yi-anaerobic, ukuphakamisa kufuneka kube nzima ngokwaneleyo apho rep enye yeyona nto inokwenziwa ngelixa kugcinwa ifom echanekileyo. Ukwenza ukuphindaphinda okuphindaphindiweyo kobunzima obusezantsi akuweli kolu luhlu. Ngokufanelekileyo, ukuba ukuphakamisa ubunzima kwenziwa ngokulula, kunokwenzeka ngakumbii-aerobicngaphezu kwe-anaerobic.
Iiprinta
Ukubaleka kumzamo omkhulu kwimizuzwana embalwa ngumsebenzi we-anaerobic, kodwa kuphela ukuba oko kuyakhawuleza ngokukhawuleza kwaye eyona migudu imbaleki inokuyifumana. I-sprint kufuneka ihlawule irhafu kangangokuba imbaleki ayinakho ukuya phambili.
Ukuqina okuphezulu kweMizuzu
Ukugqabhuka kokuhamba ngamandla kubunzulu obukhulu xa kudityaniswa namaxesha okuphulukana kunye nokuphumla kunokuba yinto ye-anaerobic ngokuxhomekeke kwinkqubo yamandla esetyenzisiweyo ukwenza umsebenzi. Olu hlobo lokuzilolonga luhlala lushiya abantu besiva kabuhlungu kwimisipha yabo kwiintsuku ezimbalwa emva komsebenzi (obizwa ngokuba yiukulibaziseka ukuqala kobuhlungunjengesiphumo se-lactic acid ekhutshwe ngexesha le-glycolysis.
Ibhola ekhatywayo
Ibhola ekhatywayo ngumzekelo olungileyo womsebenzi we-anaerobic othi izibini zigqabhuze umgudu omkhulu kunye nomzamo omncinci zibuyele kumzamo omkhulu kwakhona. Njengomdlali, awuthathi nxaxheba kwimisebenzi emininzi xa ukude nebhola, kodwa umsebenzi uya usiba namandla xa ubandakanyeka. Ukuqhuma okufutshane komzamo omkhulu kuxa i-glycolysis ivela, itshisa i-glucose.
Imithambo
AmaGymnast rhoqo achitha iswekile ngexesha lomzamo omkhulu kwiinxalenye zeendlela zabo. Kuyinyani phantsi kwenani lezinto ezahlukeneyo zomthambo, ngakumbi ezo zinomntu ongatshatanga, okhawulezileyo womsebenzi onjengendlu. Xa abenza umthambo bebeka eyona migudu inokwenzeka, bakwimeko ye-anaerobic.
Ukuqubha
Ukuqubha, Kuxhomekeka kubunzulu, kunokuba anaerobic ngokunjalo. Ukuqubha okuphezulu kokuqina ngomzamo opheleleyo ongagqithanga kwimizuzu embalwa kunokuba yi-anaerobic. Ukuqubha lukhetho olufanelekileyo lokuzilolonga abafuna umsebenzi we-anaerobic ongenampembelelo.
Intenetya
Ukuma-kunye-nokuhamba okuphezulu kwamaxesha okusebenza kwitennis kubangela imeko ye-anaerobic. Gcina ukhumbula ukuba wonke umdlalo wentenetya akunakuba yi-anaerobic, kodwa kuphela ziinxalenye ezimfutshane zomzamo omkhulu.
Tabata
Tabata , uhlobo loqeqesho lwexesha eliphakamileyo (HIIT), ngumzekelo omhle womsebenzi wekhefu odibanisa i-aerobic kunye ne-anaerobic. Ifomathi yemizuzwana engama-20 kwimigudu esebenzayo elandelwa yimizuzwana eyi-10 yokubuyisela kwimeko yesiqhelo, ephindaphindwe amaxesha asibhozo, inokukhokelela kwi-glycolysis kunye nokutsha kweglucose. I-Tabata ifanelekile ekusebenziseni ngakumbi.
Ubunzulu xa kuthelekiswa nemisebenzi ethile
Ukuzivocavoca i-Anaerobic ayisiyonto imalunga nomsebenzi othile, kodwa kunoko umzamo obekiweyo kwaye, ngakumbi inkqubo yamandla esetyenziswa ngumzimba ukwenza lo msebenzi. Abo bafuna ukwenza umthambo we-anaerobic kufuneka baqwalasele imisebenzi apho kufuneka khona umzamo omkhulu. Ngamanye amagama, umntu akanakwenza nje umsebenzi odweliswe apha kwaye acinge ukuba baya kufezekisa imeko ye-anaerobic xa bengasebenzi nzima kwaye benze konke okusemandleni abo.
