Indlela yokwakha ukuqina komzimba nokuqinisa ukukhuthazela
Ukukhuthazela kuyigama elisetshenziselwa kakhulu ezemidlalo futhi lingasho izinto eziningi ezahlukene kubantu abaningi abahlukene. Ezemidlalo, lisho ikhono lomdlali ukuthi alondoloze ukuzivocavoca isikhathi eside imizuzu, amahora, noma ngisho nezinsuku. Ukukhuthazela kudinga ukuthi izinhlelo zokujikeleza nokuphefumula zinikeze amandla emisipha yokusebenza ukuze zisekele umsebenzi omzimba ohlala njalo.
Lapho abantu abaningi bekhuluma ngokukhuthazela babhekisela ekukhuthazeleni kwe-aerobic, okuvame ukulingana nokuqina komzimba. I-aerobic isho ukuthi "nge-oksijeni" futhi ngesikhathi sokuvivinya umzimba, umzimba usebenzisa i-oksijeni ukusiza amandla okudingwa ukuze usebenzise umzimba.
Inhloso yokuqeqeshwa ukukhuthazela ukuthuthukisa izinhlelo zokukhiqiza amandla ukuhlangabezana nezidingo zomsebenzi uma nje kudingeka.
Amandla Amandla - Indlela Yokuzivocavoca Kokudla Kokudla
Umzimba uguqula ukudla ukuze uphethile ngezindlela eziningana ezahlukene zamandla. Ngokwemibandela elula, umzimba ungaguqula izakhi zibe namandla noma ngaphandle kokuba khona oksijini. Lezi zinhlelo ezimbili zamandla zibizwa ngokuthi:
- I-aerobic metabolism (ene-oxygen)
- I-Anaerobic metabolism (ngaphandle kwe-oxygen)
Lezi zindlela zingahle zihlukaniswe. Lezi zindlela ezintathu ezivame ukukhulunywa ngazo ekuzivocavoca zihlanganisa:
- I-ATP-CP (i-Anaerobic) Energy Pathway - ehlinzeka amandla okuphuza amancane kuze kube semaminithi angu-10.
- I-Anaerobic Metabolism (i-Glycolysis) - ehlinzeka ngamandla okwenziwa okufushane, okuphezulu okusebenza okuhlala isikhathi eside.
- I-Aerobic Metabolism - eyinikeza amandla amaningi adingekayo isikhathi eside, ukuvivinya umzimba okuncane futhi idinga okwanele oksijini. Imikhiqizo yemfucuza, i-carbon dioxide, namanzi isuswe ngokuthuthumela nokukhipha umoya.
I-Aerobic Metabolism Nokukhuthazela
Ngokuvamile kuvumelana nezinhlelo zamandla ezinikezela uphethiloli oludingekayo wokuzivocavoca, ngokuqina nangesikhathi sokusebenza okuqaphela ukuthi iyiphi indlela esetshenziswa ngayo lapho. Kodwa-ke, i-aerobic metabolism ivuselela amandla amaningi adingekayo isikhathi eside noma ukuzivivinya umzimba .
Abagijimi bazama njalo ukuphoqa amandla abo okusebenza kanzima nangaphezulu futhi bakhulise ukukhuthazela kwabo. Izici ezivimbela imizamo ephakeme kakhulu efaka ukukhathala nokukhathala. Ukuqeqeshwa kwezemidlalo kuye kwaboniswa ukuthi kuguqulwe futhi kuhlehlise iphuzu lapho lokhu kukhathala kwenzeka khona.
I-VO2 Max ne-Aerobic Endurance
I-VO2 max noma i-oxygen yokubamba i-factor is one factor that can determine the ability of the player to perform exercises and is linked to aerobic endurance. I-VO2 max ibhekisela esilinganisweni esiphezulu se-oksijini umuntu angasebenzisa ngesikhathi sokuzivocavoca okukhulu noma okuphelele. Ilinganiselwa njenge-milliliters of oxygen esetshenziswa ngomzuzu owodwa kilogram yesisindo somzimba. Ngokuvamile kubhekwa njengendlela engcono kakhulu yokukhuthazela kwe-cardiorespiratory kanye nokuzivocavoca kwe-aerobic. Abadlali be-Elite ukukhuthazela ngokuvamile banokuphakama kwe-VO2 max. Futhi ezinye izifundo zibonisa ukuthi ikakhulukazi ngenxa yezakhi zofuzo, nakuba ukuqeqeshwa kuye kwaboniswa ukwandisa i-VO2 max kuze kube ngamaphesenti angu-20.
Umgomo omkhulu wezinhlelo zokuqeqesha eziningi ukunyusa le nombolo.
Uhlobo lwe-Muscle Fiber nokukhuthazela
Abagijimi bezinga eliphezulu lokukhuthazela bavame ukuba nesilinganiso esiphezulu se- twitch slowly (Type I) . Lezi zimfucumfucu eziphuthumayo zisebenza ngokuphumelelayo ekusebenziseni i-oksijeni (kanye ne-aerobic metabolism) ukuze zikhiqize amafutha amaningi (ATP) okuqhubekayo, okwehliswayo kwemisipha esikhathini eside. Basha kancane kancane kunamafayili okusheshayo okusheshayo futhi bangahamba isikhathi eside ngaphambi kokuba bakhathele. Ngakho-ke, izintambo ezihamba kancane zihamba phambili ekusizeni abagijimi bagijime ama-marathon nebhayisikili amahora.
Ukuguqula Ekuqeqesheni Ukukhuthazela
Ngokuqeqeshwa okukhuthazelayo, umzimba ukwazi kangcono ukukhiqiza i-ATP ngokusebenzisa umzimba we-aerobic.
Uhlelo lwe-cardiorespiratory kanye nezinhlelo ze-aerobic energy zisebenza ngokuphumelelayo ekukhipheni i-oxygen emisipha yokusebenza nokuguqula i-carbohydrate namafutha ku-energy.
Izinhlelo Zokuqeqesha Ukukhuthazela
Kunezindlela eziningi ezahlukene zokuqeqesha ukukhuthazela okuthuthukisiwe kwe-aerobic. Isikhathi, ukuvama, nokuqina kohlobo ngalunye lokuqeqeshwa kuyahluka futhi ukuqeqeshwa kugxile kumasistimu wamandla namakhono amancane ahlukene kanye nemiphumela ekushintshaneni komzimba okuhlukile. Ezinye zezinhlelo zokuqeqeshwa okukhuthazela kakhulu zihlanganisa:
- Ukuqeqeshwa Okude Okude Slow Distance . Lolu hlobo lokuqeqeshwa luhlobo oluvame kakhulu lokuqeqeshwa nokukhuthazela kanye nesisekelo sabagijimi bezemidlalo, abagibeli bamabanga amabanga amade, kanye neminye imidlalo efuna isikhathi eside, okuqhubekayo kwamandla. Futhi kuyindlela elula yokuqeqeshwa kokukhuthazela kokusebenzisa umzimba omusha noma omusha.
- Ukuhamba / ukuphumula Ukuqeqesha kuqukethe ukuqeqeshwa ngendlela eqhubekayo, kodwa ephakeme kakhulu; nje kancane kune "umncintiswano womncintiswano" isikhathi esifushane, ngokuvamile imizuzu engu-20 kuya ku-30 ngendlela ehamba phambili.
- Ukuqeqeshwa Kwesikhashana kunemizamo emifushane, ephindaphindiwe, kodwa enamandla (imizuzu engu-3-5 ilandelwa izikhathi zokuphumula ezincane).
- Ukuqeqeshwa kwesekethe kuqukethe uchungechunge lwezifundo ezithile ezenziwa isikhathi esifushane futhi zijikeleze ngokusheshayo ngokulandelana nokuphumula okuncane noma okungenayo. Imizila yokuqeqesha yesifunda yakha kokubili amandla nokukhuthazela futhi ingahlukahluka ngezindlela eziningi zokuhlangabezana nemigomo yokuqeqesha yomdlali.
- Ukuqeqeshwa kwe-Fartlek kuhlanganisa ezinye noma zonke ezinye izindlela zokuqeqesha phakathi neseshini yokuqeqeshwa eside, esilinganiselwe. Ngesikhathi sokuvuthwa umgijimi uhlanganisa ukuqhuma okufishane komsebenzi ophakeme kakhulu ngaphandle kwecebo elihleliwe; kufike endleleni umdlali ozwa ngayo.
Indlela Yokulinganisa Ukukhuthazela Kwezinhliziyo
Izindlela zokuhlola ukukhuthazela komzimba ziyasetshenziswa kanye nezinye izivivinyo zokuzivivinya umzimba ukuze zibone ukuthi kahle kangakanani inhliziyo namaphaphu basebenzisana ndawonye ukuze banikeze oksijini namandla emzimbeni ngesikhathi sokusebenza ngokomzimba. Izindlela ezivame kakhulu zokunquma ukufakazela zihlanganisa:
- Isivivinyo Sokuqalisa Amaminithi angu-12
- Ukuhlolwa kwe-VO2 Max
- Uhlelo lwe-Bruce Treadmill Test Protocol
- Ukuvivinya Ukucindezeleka Ukuzivocavoca
- I-Rockport Fitness Walking Test Calculator
Umthombo
UWilmore, JH, noCostill, i-DL Physiology yezemidlalo nokuzivocavoca: Edition 3. 2005. Human Kinetics Publishing.