Uma ngabe uke waphefumulelwa ngokuphelele noma wenza kube cishe ku-90% kuya ku-100% wezinga eliphezulu lenhliziyo yakho , uyazi ukuthi ukuzivocavoca kwama-anaerobic uzizwa kanjani. Kuzizwa sengathi akukho oksijini okwanele ukuhamba nxazonke. Lokhu kufanelekile ngoba igama elithi 'anaerobic' ngokwezwi nezwi lisho ngaphandle kwe-oxygen.
Ukuzivocavoca kwe-Anaerobic kusho ukuthi usebenza ngendlela ephakeme kakhulu , ukuthi isimiso sakho senhliziyo asinakukwazi ukuhambisa i-oxygen emisipha ngokushesha.
Ngenxa yokuthi imisipha idinga i-oksijeni ukuze iqhubeke nokuzivocavoca, umzimba we-anaerobic ungahlala isikhathi esifushane, lapho ubonga ngakho uma uzama. Futhi ngoba kuyindlela enzima yokuqeqesha, ukusebenza kwe-anaerobic kufushane, kukunika indlela enhle yokungena ekusebenzeni kwe-timesaver.
Izinhlobo ze-Anaerobic Imisebenzi
Imisebenzi ye-Anaerobic ingabandakanya noma yikuphi inani lezinyathelo - Ukuzivocavoca kwe-Cardio, njenge-sprinting, noma ukuqeqeshwa kwamandla ashukumisayo njenge kettlebells noma amandlalifting. Ezinye izibonelo ezinhle zezenzo ezingakusiza ukuphefumula zihlanganisa:
- I-Sprints
- Ukuqeqeshwa kweFartlek
- Ukuqeqeshwa Kwesikhashana Esivinjelwe Kakhulu
- Ukuqeqeshwa kweTabata
- Izinhlobo ezithile zeKettlebell Training
- I-Powerlifting
- Ukuqeqeshwa kwePlyometric
- Isimo seMetabolic
Kungani Kufanele U-Anaerobic?
Nakuba lokhu kwakujwayele ukuba yinto abagijimi kuphela abayenzayo yokwandisa ukusebenza, ukuzivocavoca njalo kungabuye kuzuze kulolu hlobo lokuqeqesha. Uma uqeqesha emazingeni aphakeme kakhulu, ukwandisa umthamo wakho we-anaerobic, okusho ukuthi ungasebenza kanzima isikhathi sesikhathi eside, sonke ngenkathi ushisa amakholori amaningi.
Izinzuzo zihlanganisa:
- Phakamisa isikhala sakho se-anaerobic, okusho ukuthi ungasebenza kanzima isikhathi eside
- Bhisa amakholori amaningi - Ukusebenza kakhudlwana ama-khalori amaningi owashisayo esikhathini esingaphansi
- Yakha ukukhuthazela - Yenza ukuqeqesha okunye okufanayo futhi uzobona okunye okusebenzayo, uthi ukuqeqeshwa kwe-elliptical noma ukugijima, kube lula
- Thuthukisa i- VO2 Max yakho - Lokhu kusho ukuthi umzimba wakho ungadla umoya okhulu, okuvumela ukuthi usebenzise isikhathi eside
- Yakha imisipha enamandla
- Ukunika indlela ephumelelayo yokusebenza kanzima ngesikhathi esifushane - Uma unemizuzu engama-20 kuphela, ungathola ukuqeqeshwa okukhulu - Mane nje usebenzise umzuzu owodwa wokuphakama okukhulu ngamasekhondi angu-30-60 wekhasi lokutakula bese uphinda kuze kube yisikhathi.
Kodwa, akuwona wonke umuntu
Ngencazelo yalo (okungukuthi, 'ngaphandle kwe-oxygen') ungabona ukuthi lena kuyindlela enzima kakhulu yokuzivocavoca, ngakho-ke awufuni ukuqala ngalolu hlobo loqeqesho uma uqala. Ukuhamba kanzima futhi okusheshayo kungakufaka engozini yokulimala futhi, ngokuqinisekile usizi, ngakho-ke sebenzisa indlela yakho kuze kube manje futhi uqale ngokuqeqeshwa okuningi kwe-aerobic sokusebenza, njengokungathi kulesi Sokuqalisa Isikhathi sokuqala .
Enye iphuzu elibalulekile ukuthi lolu hlobo lokuqeqeshwa luyingozi kakhulu emzimbeni futhi uzodinga ukululama okugcwele ngemuva kokuzivocavoca ngalunye, ngakho-ke kufanele wenze lokhu kusebenza cishe izikhathi ezingu-2-3 ngesonto ngezinsuku zokuphumula phakathi.
Engeza ukuqeqeshwa kwe-Anaerobic ekusebenzeni kwakho
Awudingi ukuphrinta noma amandlalift ukuze uphumule. Enye indlela ukwengeza ukuqhuma kwe-cardio high-intensity kuya emsebenzini ovamile ohlala njalo ohlala njalo. Isibonelo, sithi usesimweni sokunyathelisa - Hlola yonke imizuzu emihlanu bese wenza imizuzwana engu-30-60 yalezi zivivinyo ezilandelayo, uphinde uzenzele emsebenzini wonke.
Ukuzivocavoca kwama-Anaerobic
- I-Plyo Jacks
- I-Plyo Lunges
- I-Froggy ihamba
- I-squat ihamba
- Ama-Burpe
- Ukuzivocavoca okuningi kwe-Cardio