Sei kuona anaerobic pachikumbaridzo?

Mumitambo kutsungirira ine yayo nzira. Chinokosha Pfungwa pano ane anaerobic pachikumbaridzo (ANP). Most kazhinji izwi iri rinoshandiswa kuchovha, muna run, mu the Mujaho, rudzi kufamba, kushambira uye kukwasva. ANP Nde pokutangira pakusarudza kudzidzisa mitoro, uyewo pakuvaka urongwa chiitiko. Kubva musi nhamba iyi, tora kurovedza zvaiitwa, pakutsvaga kuedza padanho nokudzidziswa mitambo. Kune mhando mbiri muviri: Kurovedza uye anaerobic. Sei zvakasiyana uye sei kusarudza pachikumbaridzo?

The Kurovedza uye anaerobic chikumbaridzozve

Kusimbisa kuchinyanya pachikumbaridzo pamwero iri pakutsvaga anaerobic muviri (ANSP). Kana pfungwa iyi zvasvika (pachikumbaridzo) zvinoshamisa kunowedzera wevasungwa kuti lactate muropa, mwero inotungamirwa kwayo pamuviri kunova yekudyidzana yepamusoro Utilisation unodiwa. Kukura uku kazhinji rinotanga apo lactate wevasungwa kwazvo Nhamba 4 mmol / l. Anaerobic pachikumbaridzo zvasvika munenge 85% of kunonyanyisa indekisi kupomba, uye kana 75% of kunonyanyisa okisijeni uptake.

Wokutanga wevasungwa kuwedzera lactate unocherekedza wokutanga chikumbaridzozve pfungwa - Kurovedza pachikumbaridzo. Kusvikira panguva iyi, hapana kuwedzera anaerobic muviri.

Kurovedza uye anaerobic mitambo basa zvakasiyana simba pfuma, iyo muviri inoshandisa panguva muviri.

Kurovedza kana cardio sezvo zvekuvaka kushandiswa oxygen. Anaerobic (Power kirasi) kushandisa "akagadzirira mafuta" kubva tsandanyama rinenge paavhareji payo kunotora masekondi 12 uye ipapo zvakare anova Kurovedza Workout.

Izvi mhando mbiri mitoro siyana panguva yechiitwa:

• Kurovedza Anaerobic inowedzera weighting parameters, quantitative kwakaderedza repetitions uye zororo pakati pazvinhu.
• In Kurovedza Workout akaderedza weighting parameters anodzokorora quantitatively kuwedzera, zororo kuwana.

Mugumisiro anaerobic kushushikana

Power mutoro anaerobic chokusimudzira kukura kwetsandanyama uye ayo chisimbiso. Zvakakosha kuchengeta zvakakodzera zvokudya, zvimwe tsandanyama vanokwanisa achava sekwaserera kuburikidza simba mapoka tsandanyama. Vakadzi, testosterone yomuropa rakadonha, saka havasi pangozi.

With mitoro simba-mhando kunoitika zvishoma macalorie kupfuura Kurovedza Kurovedza mhando, uko kudyiwa tsandanyama dzavo vari vazhinji. Nemamwe mashoko, yakawanda tsandanyama, zvikuru masikati pane kupisa macalorie, kunyange kana pasina kurovedza muviri.

Kana simba nokudzidziswa pachikumbaridzo zvasvika anaerobic muviri, kuti metabolic muitiro wacho nokukurumidza, uye zvinokanganisawo mafuta unopfuta. The mugumisiro Pi iri rakaramba hafu yezuva. Kana kurema kwazvo uremu tsandanyama mafuta, kunyange kusavapo Kazhinji uremu, muviri vhoriyamu achaita kudukupiswa.

Kushandiswa simba mitoro

Kusanganisira anaerobic nokudzidziswa mutoro, unogona kubudirira incredible zvabuda, yekuzvidzivirira zvirwere zvakawanda. Kushandiswa kwavo sezvinotevera:

• Bone arambe achirema anogara Virtual.
• Kumwoyo kunosimbiswa.
• Kudzivirira mikana kukura chirwere cheshuga. Anaerobic mutoro rinoshandiswa kunzwisisa kurapwa chirwere.
• The nechirwere ipfupi.
• Huvandudzike kunopindirana utano, hope.
• It kunoitika pakuchenesa muviri zvinokachidza siyana.
• Nokuchenesa ganda.

Anaerobic chikumbaridzozve: Pakusarudza

Anaerobic chikumbaridzozve inonzi achichinja kubva Kurovedza kune anaerobic simba vachigovera ezvinhu, apo kukura mwero uye paumbwe lactic asidhi riri kubva pane anononoka kutsanya danho. Vatambi muenzaniso yakadaro inogona kuonekwa kuzvishandisa kumhanya. sprinter ose rinotsvaga kuona kwenyu anaerobic pachikumbaridzo.

Zvakakosha mune anosvikirwa uye madaro marefu ari kuwedzera pamwero kudzora kukura lactic asidhi mune tsandanyama.

Kana zvakanaka yasarudzwa Purogiramu yokudzidzisa nokukurumidza lactate kuwanda iri zvakachinja nenzira kuwedzera kumhanya chaizvo ari kuuya kunonyanyisa kwemwoyo (HR). Nemamwe mashoko, Kureba mumhanyi anogona kumhanya pane yakakwirira kupomba, apo kuramba refu kumhanya.

Munhu ari kushanda ichiwedzera zvemitambo chaitwa, dzinotsvaka kuwana kwenyu anaerobic pachikumbaridzo. Kudzidzira inoitwa pamagungano uchizvipa pamusoro pachikumbaridzo, uye pazasi nayo duku.

Zvakakosha kuziva ayo kuchinyanya vanoshanda vematunhu, mwero, kwemwoyo, umo pachikumbaridzo zvasvika, kuti kusvetuka mune lactate nhanho muropa.

tsvakurudzo rabhoritari

Nzira yakanakisisa Pakusarudza ANSP - murabhoritari kudzidza. Kana bvunzo rinopfuura mashoma maminitsi mutambi rabhoritari Anomhanyira aimhanya siyana. Kuti tizive padanho lactate kubva neminwe yake ropa.

Standard bvunzo ine zvokukura imwe nguva mumwe nomumwe maminitsi mashanu navatanhatu. Nokufamba nerimwe idzva chechetere kumhanya nokukurumidza inowedzerawo. The zororo pakati pavo miniti imwe kunoita kuti bvunzo ropa. In wokutanga chokutambudzika velocity ari kunonoka amunofanira yedaro refu, wokupedzisira - yemakwikwi kumhanya ari chinhambwe 5 km. Pashure readout physiologist anovaka girafu, unogona kuonekwa kubva kupi anaerobic pachikumbaridzo unoenderana nechimwe kwemwoyo uye nhamba basketball aika.

The girafu kunoita kuona apo lactate anotanga kumuka nehasha.

Sezvinotarisirwa, mafeni uyu bvunzo-vamhanyi havagoni mari kuva dzinodhura, uye kwete guta ose pane tsvakurudzo mumarabhoritari. Vatambi muitiro wakadaro rinoitwa nguva dzose, sezvo anaerobic pachikumbaridzo anogona kusanduka nenguva. Pane dzimwe nzira kuziva ANSP.

Wakamhanyira Time

Kupfuura bvunzo kwaida nzira ine yakatenuka 1%, chero pose apo unogona kukurumidza uye zviri nyore kufamba uye kunyatsotaura uyere kure akafamba. Of mano vanofanira mwoyo yevanhu tarisisa uye stopwatch. Kuti uone wako anaerobic chikumbaridzo, muedzo inofanira kumhanyira kubva mauto matsva, akazorora uye yakachena.

Chokutanga, kumhanya akamhanya chiedza, kudziya-up. Zvadaro, cherechedza nguva hafu yeawa uye kumhanya kure sezvinobvira panguva kunonyanyisa unodiwa. Pano chikuru chinhu - kudzivirira vanhuwo chikanganiso - refu zvazvingava pakutanga, uye zvinoderedza zvakakwana kuneta pakupedzisira. Izvi zvinokanganisa muedzo zvabuda. Kuti tizive anaerobic chikumbaridzo, kurova kwemwoyo kunoyerwa maminitsi 10 pashure pakutanga, ipapo kuguma run. Zviratidzi vari akapfupikisa, mugumisiro yakakamurwa mu hafu - iyi mwero mwoyo panguva iyo muviri wako rinosvika ANSP yaro.

zvidzidzo zvakawanda zvinoratidza kururama uye rakavimbika bvunzo, kana chiri kuitwa zvaidiwa ose anodiwa ezvinhu. Akakurudzira vose vanomhanya-vadiwa.

Kuyerwa inotakurika lactometer

Kana iwe usingagoni kuyera ufanane anaerobic pachikumbaridzo murabhoritari, unogona kushandisa inotakurika lactometer Accusport Lactate Achimhanya ari wekusimbisa muviri kana wezvokutengeserana-maira. mudziyo Izvi zvakabatsira kururama kwaro, ichokwadi anoratidza lactate mumatunhu. Kudzidza akafanana mumarabhoritari nemiedzo. Ndakamira chairema zviuru zvakawanda rubles. Kana iwe enzanisa mutengo pamwe mari lactate analyzers, iyo inoshandiswa murabhoritari, zviri isingadhuri zvikuru. Kazhinji, zano akadaro yakatengwa dziva mari dzavo, muzvikamu, muzvikoro zvemitambo.

kwikwidzana waivako

Sei kuona anaerobic pachikumbaridzo kwakavakirwa kwikwidzana chaitwa? nzira iyi iduku kwesayenzi. The chakarurama rinowanikwa kwakavakirwa nhamba zvemakwikwi zvabuda. In vamhanyi noruzivo ANP rinoenderana anenge for kure 15 km nehafu yedaro refu (21 km). The ndechokuti dzimwe madaro izvi kubva mumhanyi anonzi pakutsvaga mwero anaerobic pachikumbaridzo ukoshi. Short-kure mutambi kazhinji unokunda, runopfuura API zvayo, yedaro refu achifambirana zvishoma nechepazasi ANP. Kana mumhanyi anoita kakawanda panguva pfupi akareba, ari anaerobic chikumbaridzozve kumhanya achava nomumugwagwa kwaitora nguva ne 6-9 C /? Km ari kukwikwidzana 10 km kumhanya. On kwemwoyo kuverengwa vanogona kuwana uchizvipa rinokurudzira anaerobic chikumbaridzozve (ANSP), kurova kwemwoyo iri 80-90% of reserves 85-92% kubva kunonyanyisa kwemwoyo. Kunyange zvakadaro, mutambi ose, ukama ichi dzinosiyana zvichienderana nekugona ari Muviri nemagene zvinhu.

Sei kuwedzera anaerobic pachikumbaridzo (ANP)

Workout mugamuchirwe ANSP kwenguva refu daro vamhanyi zvinokosha chaizvo, asi vakawanda havazivi kuti kuwedzera anaerobic pachikumbaridzo. Nzira iyi iri nyore - chete vanofanira kumhanya pamwero pamusoro ANP.

ANP-Kurovedza pakutanga kuaona sokuti kuva nyore yakakwirira-nokukurumidza basa, asi vanofanira kuonekwa senzira kuwedzera kutsungirira, tiine aika kwenguva refu.

ANP-Kurovedza akakamurwa zvitatu marudzi. Chavainyanya basa - kuchengeta kumhanya pamwero waiita, kana ropa lactate anotanga kuunganidza. Kana ukamhanya kunonoka, nezvaizoitwa kutyaira asingadi kukanganisa kuwedzera anaerobic pachikumbaridzo. Too nokukurumidza run lactic asidhi hakurevi kukunda mukuru mwero kwenguva yakareba. Ita zvinozoita kudzidzisa, kana zvichibvira kuchengeta zvakakodzera zvikuru.

The chikuru mhando kudzidzisa, izvo mukanyanyisa ANP vari aika Zara, ANP, ANP uye gomo yemakomo Workout. Kuchinyanya patinenge zvose zvinofanira kuva nomwero, kuti yakakwirira asi kuitira kuti iwe unogona kuitamba kwenguva refu. Kana mwero kwazvo 6 chik / km ipapo edza kufamba zvishoma nezvishoma. Kana mangwana unonzwa kurwadziwa tsandanyama, ipapo achimhanya kukurumidza yave kupfuura.

aika Zara

Tempo anomhanya - dzekare nokudzidziswa anaerobic chikumbaridzo, kumhanya pamusoro akatsigira ANSP kwemaminitsi 20-40. Zvinoita sezvinotevera:

• Sezvo noushamwari - 3 km nyore kumhanya.
• Yemakwikwi kumhanya - 6 km.
• Kwenguva cool-pasi jog.

Training rinoitwa mumugwagwa kana wekusimbisa muviri. Zviri nani kuita dzidzo iri waivapo njanji kuti kukwanisa arambe nhanho uye kumhanya. Muchishandisa kwemwoyo tarisisa, unogona kushandisa kwemwoyo parameters kuti kusarudza tsika inotevera Workout. Mumazuva mashoma, vatambi vanonzwa yavo vaida kumhanya ANP pamwero. Ongororo dzinoratidza kuti vaya vatambi vanobatwa kamwe ake kunonoka ANP, ipapo kuzvibereka pamwe zvikuru zvakarurama. KuChirangaridzo pa 5-10? Km - ndiko nzira yakanaka kudzidziswa aika. Asi pano tinofanira kungwarira kukurira kure, kwete kuti vaite munhangemutange, achishandisa simba rake kuti yokunyanyisa kuita.

ANP-zvikamu

Similar Migumisiro zvinogona kuitwa nokutyora nhangemutange wose dzakawanda zvikamu (2-4). mhando kwakadaro okudzidziswa, yainzi "unhurried zvikamu" akabayira mitambo physiologist Dzhek Deniels. Somuenzaniso, imwe run 8 maminitsi, yemaminitsi matatu zvikamu pakati trustsovy achimhanya ANP pamwero inodzokororwa katatu. Kazhinji, zvinoitika pasi ANP pamwero maminitsi 24 of kumhanya. Izvi mhando kudzidziswa ine drawback kwayo: hapana mupfungwa kumanikidzwa, ndiro maitire rinoramba aika munhangemutange. Munguva weboka makwikwi zvingava vasakanganise maitiro ari mumhanyi.

Mountain ANP-kudzidzisa

Anaerobic chikumbaridzozve iri zvakakwana kunowedzera munguva refu rudzi pamukwidza. Kana iwe uri rombo, uye iwe uchigara munzvimbo ine nemumakomo kana nomunzvimbo dzine makomo, kuti ANP-kudzidzisa kuita, kufunga kuwedzera kureba. Fungidzira kuti une nzira ane kureba 15 km, apo pane vana vachisimudza, chimwe nechimwe chiri pamusoro 800 metres uye, somuenzaniso, ane 1.5? Km. Kukunda zvinombooma yavo yakati sandara API, unogona kuwana 20 miniti run pamwe chete zvikuru, iyo yakawandisa mugomo idye.

Key adaptations

Kurovedza Constant anogona yekudyidzana kuvandudza yako kunonyanyisa okisijeni manwiro (IPC). It anogona kukura chete mumakore kurovedza mangwanani, uye ipapo anosvika rwenze. Vakadya vanga vaneta dzenyu mumakore okutanga vakanga chaizvo zvikuru, zvingangoita kuwedzera zvinoita IPC kunge rakatangwa. Zvisinei, kuti anaerobic chikumbaridzozve anokwanisa kukura pane mukuru adaptations kubva muzana IPC kuitika tsandanyama mumasero.

The anaerobic pachikumbaridzo ichiwedzerwa apo zvabuda apo akaderedza lactate kugadzirwa, uyewo yaro mwero neutralization inowedzera. Chinonyanya kukosha adaptations kuti vawedzere anaerobic chikumbaridzo, zvinhu zvinotevera anoshanda:

• kunowedzera kukura uye kuwanda mitochondria;
• anowedzera rirambe richibvira arambe achirema;
• anowedzera basa Kurovedza makemikari;
• kunowedzera mu Chizenga wevasungwa.

kurovedza zvakakodzera pasi pokudzora ruzivo varayiridzi kubatsira kuwedzera anaerobic pachikumbaridzo pazvinangwa dzakakwirira kunoguma zvemitambo.