Yadda za a ƙayyade ƙofa anaerobic?

A wasanni, juriya yana da nasa hanya. Babban mahimman bayani a nan shi ne kofar anaerobic (ANP). Yawancin lokaci wannan lokaci ana amfani da shi a cikin bicycle, a guje, a tseren raga, a tafiya, iyo da kuma motsa. AnP shine ainihin mahimmanci a zabar kayan aikin horarwa, da kuma gina gine-gine don wasanni. Bisa ga wannan alamar, za su zaɓi tsarin horo, ƙayyade matakin horo na wasanni lokacin gwaji. Akwai nau'i biyu na aikin jiki: aerobic da anaerobic. Ta yaya suka bambanta da kuma yadda za a ƙayyade kofa?

Opin nukiliya da kuma anaerobic

Matsayin tsanani na kayan aiki an ƙaddara ta hanyar kofa na metabolism anaerobic (ANSP). Lokacin da wannan matsala (kofa) ya isa, ƙaddamar da lactate yana kara yawan jini, yayin da rawar da ya samu cikin jiki ya zama mafi girma fiye da yadda ake amfani da ita. Girma daga wannan yakan fara idan maida hankali akan lactate ya wuce adadin 4 mmol / l. An samo bakin kofa na metabolism anaerobic a kimanin 85% na adadin bugun jini, kuma a 75% na iyakar oxygen amfani.

Ƙaramar farko a cikin ƙaddarar lactate ta gyara ƙofar farko ta farko - fafitiyar aerobic. Kafin wannan mataki, babu wani ci gaba mai girma a cikin anaerobic metabolism.

Ayyuka na wasan kwaikwayo da kuma anaerobic suna nuna alamun makamashi, wanda jiki ke amfani dashi lokacin horo.

Aerobic ko cardio-loading a matsayin hanya amfani da oxygen. Anaerobic (ƙarfin ƙarfin) amfani da "man fetur da aka tanada" daga ƙwayoyin tsoka, a matsakaita yana na tsawon 12, bayan haka horo ya sake zama mairobic.

Biyu daga cikin wadannan nau'ikan nau'ikan nau'ikan sun bambanta a yayin aiwatar da darussan:

• Lokacin da horo na anaerobic yana ƙarfafa sigogi na ma'auni, rage yawan sake saiti da kuma hutawa tsakanin hanyoyi.
• A cikin horo na baka, nauyin sifofin nauyi ya karu, sauye-sauyen karuwa ya karu da yawa, respites kadan ne.

Halin tasirin anaerobic

Ƙididdigar nau'i na nau'in anaerobic yana inganta ci gaban muscle, ƙarfafawa da ƙarfafawa. Yana da matukar muhimmanci a kula da abincin da ke da kyau, in ba haka ba ƙwarewa za a yi ta amfani da ƙananan kungiyoyin tsoka. A cikin mata, an saukar da matakan testosterone, saboda haka ba a barazana ba.

Tare da lodi daga ikon-type auku kasa da adadin kuzari fiye da horo na aerobic type, inda da amfani da su tsokoki ne a cikin manyan lambobi. A wasu kalmomi, yawan ƙwayoyi, yawancin adadin kuzari sun ƙone a rana, koda kuwa babu aiki na jiki.

Idan kofar ƙofar anaerobic metabolism ta kai ga ƙarfin horo, ana aiwatar da tsari na miyagun ƙwayar, kuma yana shafar ƙashin ƙwayar mai. Sakamakon wannan yana da kwanaki ɗaya da rabi. Idan nauyin tsokoki ya wuce kundin mai, koda kuwa babu asarar nauyi, ƙarfin jiki zai ragu.

Amfanin kayan aiki na lantarki

Ciki har a cikin motsawan motsawa, zaka iya cimma sakamako mai ban mamaki, rage haɗarin cututtuka da dama. Amfaniyarsu kamar haka:

• Nau'in nama na nama shine yada cigaba.
• An ƙarfafa tsarin kwakwalwa.
• Hana ci gaban ciwon sukari. Ana amfani da nauyin anaerobic a cikin magungunan maganin cutar.
• Hasarin ci gaba da ciwon daji yana raguwa.
• Ƙara inganta yanayin jiki, barci.
• Akwai tsabtace jiki daga wasu gubobi.
• Tsabtace fata.

Maganin Anaerobic: Definition

Ana buƙatar ƙofar anababic metabolism da sauyawa daga tsarin samar da wutar lantarki mai amfani da makamashin nukiliya zuwa wani anaerobic daya, inda aka bunkasa girma da kuma samuwar lactic acid daga jinkirin lokaci zuwa azumi. A cikin 'yan wasa irin wannan misali za a iya kiyaye su tare da ci gaba. Kowace mai kulawa yana kokarin ƙayyade ƙofa anaerobic.

Yana da mahimmanci don sarrafa ci gaban kwayoyin lactic acid a cikin tsokoki a matsakaici da nisa da karuwa.

Tare da shirin horon da aka zaɓa da kyau, ɓangaren ƙwayar lactate yana canjawa zuwa ƙãra gudu, yana gab da iyakar zuciya (HR). A wasu kalmomi, mai gudu zai iya gudu ya fi tsayi tare da babban kututture, yana kiyaye babban lokaci.

Kowane mutumin da yake aiki don kara yawan wasanni, yana neman gano kofajin anaerobic. An gudanar da horo a wata ƙimar da ke sama da wannan kofa kuma dan kadan a ƙasa.

Kuna buƙatar sanin yankunan ku na aikin ƙarfin zuciya, saurin zuciya, yawan zuciya, wanda aka samo ƙofar, tsalle a matakin lactate cikin jini.

Laboratory bincike

Hanyar mafi kyau don ƙayyade ANSP shine binciken bincike. Yayinda yake wucewa gwajin a cikin dakin gwaje-gwaje, dan wasan yana gudanar da mintuna kaɗan a hanyoyi daban-daban. Don ƙayyade matakin lactate, an ɗauke jini daga yatsansa.

Gwajin gwaji na da matakai shida na minti biyar kowannensu. Kamar yadda kowane sabon mataki ya wuce, gudun gudu yana ƙaruwa. Hutu tsakanin su a cikin minti daya ya ba ka izinin gwajin jini. A mataki na farko, gudun yana da hankali fiye da lokacin tseren marathon, a karshe - da tseren tseren nisan kilomita 5. Bayan shan shaidar, masanin ilimin lissafi ya gina hoto, daga abin da kake iya ganin inda kofa na musayar anaerobic ya dace da wasu siffofin zuciya da gudu.

Shafin ya ba da dama don ganin fili inda matakin lactate zai fara karuwa sosai.

A hakika, wannan gwaji yana da sauƙi ga masu gudu mai son, masu tsada, kuma ba a cikin kowane gari akwai irin wadannan dakunan bincike ba. 'Yan wasa suna yin wannan hanya akai-akai, tun da bakin kofa anaerobic na iya canzawa a lokaci. Akwai wasu hanyoyi don ƙayyade ANSP.

Gudun kan lokaci

Don yin gwajin, za ku buƙaci waƙa tare da rami na 1%, kowane wuri inda za ku iya motsawa da sauri kuma ba tare da haɓaka ba kuma ku auna daidai nisan tafiya. Daga kayan aikin da kake buƙatar mita na bugun jini da kuma agogon gudu. Don ƙayyade ƙofa anaerobic, dole ne a gwada gwajin da sabon ƙarfin, huta kuma sabo.

Da farko saurin gudu yana da sauƙi, warming up. Sa'an nan kuma, lura da lokaci don rabin sa'a kuma gudu har zuwa yiwu a iyakar kuɗi. A nan babban abu shi ne ya hana kuskuren kuskure - haɗari mai mahimmanci a farkon, da kuma ragewa duka saboda gajiya a karshen. Wannan yana rinjayar sakamakon gwajin. Don ƙayyade ƙofa anaerobic, an auna bugun jini minti 10 bayan fara, to, a ƙarshen gudu. Ana nuna alamomi, sakamakon ya rabu cikin rabi - wannan shine zuciyar zuciya wanda jikinka ya kai ga PANO.

Yawancin bincike sun tabbatar da daidaito da tabbatar da wannan gwajin, idan an gudanar da shi tare da duk cikakkun yanayi. An ba da shawarar ga dukan masu gudu masu son.

Lasin lactometer mai auna

Idan babu wata hanya ta auna matakin ƙofar anaerobic a dakin gwaje-gwaje, zaka iya amfani da lactometer Accusport Lactate šaukuwa lokacin da kake gudana a kan takarda ko kasuwanci. Wannan na'urar ta tabbatar da daidaito, tana nuna matakin lactate. Binciken ya dace da gwajin gwajin. Kayan aiki yana biyan nauyin dubban rubles. Idan ka kwatanta farashi tare da farashin masu nazari na lactate, wanda ake amfani dashi a dakin gwaje-gwaje, yana da yawa mai rahusa. Sau da yawa irin wannan na'urar an saya a cikin tantanin halitta, a sashe, a makarantun wasanni.

MUHAMMIN KAMATA

Yaya za a iya ƙayyade ƙofa anaerobic, bisa ga alamun masu zanga-zanga? Wannan hanya ba ta da fasaha. An lasafta mai nuna alama bisa ga lambobi na sakamakon sakamako. A cikin masu gudu tare da kwarewa, AnP yana kusan kusan dan lokaci mai nisa daga kilomita 15 zuwa rabi na rabin (21 km). Abinda ya faru shi ne cewa a cikin nesa da cewa mai gudu yana ƙayyade kwanakin kofa na anaerobic. Dan wasan mai nisa kaɗan yana rinjayar, ya wuce AnP, a marathon da sauri yayi dan kadan fiye da AP. Idan mai gudana ya bayyana sau da yawa a cikin nesa kaɗan, lokacin da kewayar anaerobic za ta kasance da hankali ta 6-9 s / km a cikin rawar tafiyar mita 10. Bisa ga karatun zuciya, wanda kuma zai iya samun yanayin da ke motsa tashar anaerobic (PANO), shi ne bugun jini a cikin 80-90% na ajiya kuma 85-92% na iyakar zuciya. Duk da haka, ga kowane mai wasan wannan dangantaka ta bambanta, dangane da damar jiki da halaye na kwayoyin halitta.

Yadda za a kara ƙofar bugun anaerobic (ANP)

Harkokin horo a matakin da ANSP ya yi don masu gudu mai tsayi na da matukar muhimmanci, amma mutane da yawa basu san yadda zasu tada kofar anaerobic ba. Wannan hanya ce mai sauƙi - kawai buƙatar gudu a matakin sama da AP.

AnP-horon da aka fara kallo ya zama aiki ne mai sauri, amma suna bukatar a dauki su a matsayin hanya don ƙara ƙarfin hali, kula da lokaci mai tsawo.

An ware horo na AnP zuwa nau'i uku. Babban aikin su shine ci gaba da gudana a yayin da lactate cikin jini fara tarawa. Idan gudu yana da jinkirin, to, hoton horo ba zai tasiri tasirin tashar anaerobic ba. Yin amfani da lactic acid mai sauri ba ya ƙyale tsayayya da wani babban lokaci na dogon lokaci ba. Ana amfani da rinjayar da ake bukata yayin da zai yiwu don kula da tsakar da ya dace.

Babban iri horo, wanda kara da ANP ne tempo runs, ANP, ANP da dutsen jeri motsa jiki. Yawancin lokacin yayin wasan motsa jiki ya kamata ya zama matsakaici, wannan yana da tsawo, amma irin wannan zaka iya ajiye shi na dogon lokaci. Idan jinkirin ya wuce ta 6 s / km, to gwada ƙoƙarin motsawa sannu a hankali. Idan rana ta gaba za ku ji zafi a cikin tsokoki, to, gudun gudu ya wuce.

Lokacin gudu

Gudun lokaci yana horo ne na horo na anaerobic, ana gudanar da gudana a kan PANO na minti 20-40. Yana kama da wannan:

• A matsayin mai dumi - 3 km na sauƙin gudu.
• Matsalar tafiya - 6 km.
• Don sanya wani jakar ɗan gajeren lokaci.

An yi aikin ƙwaƙwalwar hanya a kan titin ko hanya. Zai fi kyau a gudanar da horarwa a kan alamar alama don ku iya yin waƙa da matakai da kuma gudu. Yin amfani da kulawa da zuciya, zaka iya amfani da alamun zuciya don gano dabi'u masu dacewa don wasan kwaikwayo na baya. A cikin 'yan kwanaki,' yan wasan suna jin daɗin da suke so a matakin ANP. Kamar yadda nazarin ya nuna, wa] annan 'yan wasan da suka yi kama da AnP na zamani, sa'an nan kuma suyi shi da mafi daidaituwa. Farawa a kilomita 5-10 yana da kyau madadin horo. Amma a nan ya zama dole a yi nasara da nesa da hankali, kada ku shiga cikin tseren, ta yin amfani da ƙarfin ku a mafi girma.

AnP lokaci

Irin wannan tasiri za a iya samu ta hanyar karya dukkan tseren zuwa sassa daban-daban (2-4). Irin wannan horon, wanda ake kira "maras lokaci," wanda likitan wasanni Jack Daniels ya bayar. Alal misali, a matakin AnP sau uku yana gudana na minti 8, tsakanin tsaka-tsayi na minti uku. Gaba ɗaya, yana fitowa a matakin AP na minti 24 na gudu. Irin wannan horarwa yana da nasaba: babu nauyin halayyar kwakwalwa, wanda yake da mahimmanci don ci gaba da ɗan rago. Yayin da aka yi gasar, wannan zai iya rinjayar kuskuren dan wasan mai kuskure.

Ƙungiyar AnP horo

Kofajin anaerobic yana inganta lafiya a cikin tsawon gudu a dutsen. Idan kun kasance sa'a, kuma kuna zaune a cikin ƙasa tare da tudu ko dutse, to, za ku iya yin horar da ANP, ku maida hankalin kango a tsawo. Ka yi la'akari da cewa kana da hanya mai tsawon kilomita 15, inda akwai hawa huɗu, kowane kimanin mita 800 kuma, misali, daya a 1.5 km. Cin nasara da tayi a matakin ANP ɗinku, za ku iya ciwo minti 20 da gudu tare da irin wannan ƙarfin da aka kashe a kan dutse.

Canje-canje masu daidaitawa

Kayan horo na yau da kullum zai ba ka damar ƙara yawan karfin kuɗi na oxygen (MPC). Zai iya ƙara kawai a farkon shekaru horarwa, to, ku je filin jirgin sama. Idan horar da ku a farkon shekarunku sun kasance mai tsanani, to, a mafi mahimmanci, an samu dama ga karuwar IPC. Duk da haka, asibitin anaerobic zai iya girma, canje-canje masu dacewa tare da babban kashi na BMD yana faruwa a cikin kwayoyin tsoka.

Aikin anaerobic yana ƙaruwa yayin da ake samar da raguwar lactate, kuma lokacin da yawan tsakaitawar ya karu. Kyakkyawar mahimmanci na musanyawa da ke ƙara girman kofa anaerobic sun hada da abubuwan masu zuwa:

• Girman da yawa na mitochondria yana ƙaruwa;
• Da yawa daga capillaries ƙara;
• Ƙãra ayyukan aerobic enzymes;
• Ƙara ƙaddamar da hemoglobin.

Gudanarwa mai kyau a karkashin jagorancin malaman ilimi yana taimakawa wajen farfajiyar kofa anaerobic kuma cimma nasara a cikin wasanni.