Kana iwe wakambotadza kufema zvachose kana kuti wakaita kuti inenge 90% kusvika ku100% yepamusoro yepamusoro yemwoyo wako , unoziva zvinorehwa nevanaerobic. Inonzwa sokuti hauna oksijeni yakakwana yekufamba-famba. Izvo zvakakodzera sezvo shoko rokuti 'anaerobic' rinoreva zvinoreva pasina oxygen.
Anaerobic zo muviri zvinoreva kuti uri kushanda pakakwirira zvakadaro, kuti mwoyo wako wehutachiona haugone kutora okisijeni kumisungo zvakaringana.
Nokuti mishonga inoda oxygen kuti ienderere mberi nekudzidzira, vanaerobic maitiro anogona kungoguma kwenguva pfupi, iyo yaunotenda kana uri kuedza. Uye nokuti ndiyo nzira yakaoma yekudzidzisa, vanaerobic workouts shomanana, vachikupa nzira yakanakisisa yekupinda mukudzidzira nguvaaver.
Mhando dzeAnaerobic Activity
Mabasa eAnaobobic anogona kusanganisira nhamba ipi zvayo yekufamba - Cardio inoshandisa, sekupemha, kana simba rinodzidzisa simba se kettlebells kana powerlifting. Mimwe mienzaniso yakanaka yezviitiko zvinogona kukuita iwe kufema zvinosanganisira:
- Sprints
- Fartlek kudzidzisa
- Kudzidzisa-Kupindira Kunyanzvi Kubatsira
- Tabata Kudzidzira
- Dzimwe Mhando dzeKettlebell Training
- Powerlifting
- Plyometric Training
- Metabolic Conditioning
Nei Uchifanira Kuenda Anaerobic?
Kunyange zvazvo izvi zvichishandiswa kuva chimwe chinhu chinongoitwa nevatambi chete kuti vawedzere kushanda, kugara vachiita zvekare vanogonawo kubatsirwa nemhando iyi yekudzidziswa. Paunenge uchitakura pakakwirira zvakasimba, unowedzera vanaerobic pachikumbaridzo, zvinoreva kuti unogona kushanda zvakaoma kwenguva yakareba, nguva dzose uchipisa zvinowedzera makori.
Zvikomborero zvinosanganisira:
- Simudza mwana wako anaerobic pachikumbaridzo, zvinoreva iwe unogona kushanda zvakaoma kwenguva yakareba
- Shingai mamwe makoriyori - Zvakaoma iwe unoshanda zvakawedzera makoriri iwe unopisa munguva shoma
- Vakai kutsungirira - Itai mamwe maitiro aneerobic uye muchaona mamwe maitiro enyu, taurai kurovedza kurovedza kana kutamba, kuti zvive nyore
- Kuvandudza VO2 yako Max - Izvi zvinongoreva kuti muviri wako unogona kudya oxygen yakawanda, iyo inokubvumira kushandisa nguva yakareba
- Vaka matumbo akasimba
- Kukupa nzira yakakosha yekushanda zvakaoma munguva pfupi - Kana iwe uine maminitsi makumi maviri chete, unogona kuwana kubasa kwakanyanya - Ingoshandura imwe miniti yekukwirira kwakasimba nemaminitsi makumi matatu nemakumi matanhatu ekuzorora uye dzokorora kusvikira nguva yapera.
Asi, Haisi Izvo Kune Wose
Neyo tsanangudzo yake (kureva, 'pasina oxygen') unogona kuona kuti iyi inzira yakaoma kwazvo yekudzidzira, saka iwe haungadi kutanga nerudzi urwu rwekudzidziswa kana uri wekutanga. Kuenda zvakaoma uye kukurumidza kunogona kukuisa pangozi yekukuvara uye, zvechokwadi zvechokwadi kusuruvara, saka shanda nenzira yako kusvika kune ichi uye utange nekudzidzisa kwakanyanya kwemaawa, sezvinoitwa muKutanga Kwekutanga Kwekugadzirira .
Chimwe chinhu chinokosha ndechekuti rudzi urwu rwekudzidzira runonyanya kuoma mumuviri uye iwe unoda kuzorora zvakakwana mushure mekuita basa rimwe nerimwe, saka iwe unofanira kungoita basa iri rinenge kaviri pavhiki nezuva rokuzorora mukati.
Wedzerai Anaerobic Kudzidzisa Kuita Kushanda
Iwe haufaniri kutora kana kuti powerlift kuti ufire zvakanaka. Imwe nzira ndeyekuwedzera kuputika kwe-high-intensity cardio kuenda kune imwe nguva yekare yakasimba yekushanda. Semuenzaniso, taura uri pane imwe nzira - Tora maminitsi mashanu uye uite masikati 30-60 emitambo inotevera, uchidzokorora mubasa rose.
Anaerobic Exercises
- Plyo Jacks
- Plyo Lunges
- Froggy Anopinda
- Squat Anopepuka
- Burpees
- Kunyanya Kuwedzera Cardio Kudzidzira