❶Aerobic, inganta aikin jijiyoyin jini
Masana kimiyya sun lura da canje -canjen a cikin mafi girman iskar oxygen na 'yan wasan rugby waɗanda ba su yi horo aerobic ba bayan horo na juriya kuma sun yi horo aerobic bayan lokuta daban -daban.
Sakamakon ya nuna cewa mahalarta waɗanda kawai suka yi horo na juriya ba su da wani ƙaruwa a cikin mafi girman iskar oxygen; yayin da tazara tsakanin motsa jiki da ƙarfin horo ya kasance kwana ɗaya, matsakaicin iskar oxygen ya ƙaru sosai, yana tashi sama da 8.4%.
Matsakaicin iskar oxygen (VO2max)
Yana nufin adadin iskar oxygen da jikin ɗan adam zai iya ɗauka yayin da jiki ke yin mafi tsananin motsa jiki, lokacin da jiki ba zai iya ci gaba da tallafawa motsa jiki na gaba ba.
Alama ce mai mahimmanci wacce ke nuna ƙarfin motsa jiki na motsa jiki, kuma ita ma alama ce mai mahimmancin aikin jijiyoyin zuciya.
Matsakaicin haɓakar iskar oxygen abu ne mai mahimmanci da daidaitaccen ƙarfin juriya, kuma metabolism na aerobic shima muhimmin bangare ne na lafiyar jiki. Yana iya haɓaka adadin capillaries da tsoka, ƙara lamba da ƙarar mitochondria, da haɓaka aikin Enzyme da ƙari ②.
❷Aerobic, ƙara yawan kitse na kitse
Bugu da ƙari, binciken ya kuma gano cewa motsa jiki na motsa jiki na yau da kullun na iya haɓaka haɓakar kitse na ɗan adam.
Ƙarfin Metabolism na Lipid
Galibi yana nufin iyawar ɗan adam don haɗawa da lalata kitse;
A sauƙaƙe, da ƙarfin ƙarfin metabolism mai ƙarfi, ƙarfin ƙarfin asarar mai mai ƙarfi.
Bayanai sun nuna cewa idan aka kwatanta da talakawa, 'yan wasan jimrewa suna da kusan kashi 54% mafi girma na lipid metabolism, kuma wannan bambancin ya fi bayyana a wasanni kamar gudu!
Ana iya ganin masu horarwa da ke motsa jiki akai-akai suna da ikon ƙona mai sau biyu a lokacin motsa jiki fiye da waɗanda ba sa motsa jiki. A takaice dai, motsa jiki na motsa jiki na yau da kullun na iya sa rabon samar da kuzarin jiki ya zama mafi girma.
Af, mafi girman samar da makamashi daga mai, ƙananan raunin metabolism, wanda zai fi kyau rage haɗarin lactic acid, zai sa ku ƙona mai da motsa jiki da sauƙi!
Ta yaya motsa jiki ke cinye kitse?
Aerobic motsa jiki: mai kai tsaye yana shiga cikin samar da makamashi yayin motsa jiki
Motsa jiki Anaerobic: kitse baya shiga cikin samar da makamashi kai tsaye yayin motsa jiki, amma ana cinye shi ta hanyar yawan iskar oxygen (epoc) bayan motsa jiki
EroArobic, ƙara ƙarfin acid oxidation ikon
Baya ga haɓaka haɓakar kitse yayin motsa jiki, motsa jiki na aerobic shima yana iya taimakawa tsokar kasusuwan ƙara ƙarfin iskar shaka na kitse mai kitse, don jikin ku ya iya daidaita kitse, kuma ba abu bane mai sauƙi don samun nauyi a ranakun mako.
Sabili da haka, don jiki da lafiya, muna buƙatar ba kawai ƙarfin horo don ƙara yawan ɗimbin jiki ba, har ma da motsa jiki na motsa jiki don haɓaka aikin jijiyoyin jini da metabolism na lipid.
Gabaɗaya, ƙarfi da aerobic duka ba makawa ne.
· Ƙarfin aerobic, yadda ake tsara shi da kyau? ·
Yadda za a tsara ƙarfi da horo na aerobic don zama mafi kyau? Kuna yin horo tare? Ko kuna yin daban? Har yaushe za mu rabu?
Mafi kyawun: rana ɗaya tsakanin aerobic da anaerobic
Da farko, gabaɗaya, hanya mafi kyau ita ce raba horo da ƙarfin motsa jiki a cikin kwana biyu. Ta wannan hanyar, ko horo ne mai ƙarfi akan haɓaka tsoka, ko horo na motsa jiki akan inganta aikin jijiyoyin jini, akwai sakamako mai kyau.
Ana iya ganin cewa tazara tsakanin horarwar ƙarfi da horo na aerobic shine awanni 24, wanda kuma yana inganta ƙarfin tsoka sosai.
Bugu da kari, saurin dawo da glycogen tsoka a cikin tsokoki ya fi awanni 24, kuma murmurewar manyan kungiyoyin tsoka yana cikin awanni 48-72, don haka ina so in sa kowane horo yayi tasiri sosai. Yi wasan motsa jiki a kowace rana tsakanin manyan tsoffin ƙungiyoyin tsoka biyu. Mayar da ƙungiyoyin tsoka ma ya fi kyau. Kuma yin wasan motsa jiki washegari na iya sauƙaƙe ciwon tsoka da gajiya.
Babban asarar mai: yi wasan motsa jiki nan da nan bayan anaerobic
Kuma idan kuna son rasa mai mafi kyau, zaku iya yin la’akari da yin horo aerobic nan da nan bayan horo mai ƙarfi.
Bincike ya gano cewa yin wasan motsa jiki nan da nan bayan horo na anaerobic na iya haɓaka yawan mai da kusan kashi 110%.
Wannan na iya zama saboda gaskiyar cewa ana cinye babban ɓangaren glycogen yayin aiwatar da horo na ƙarfi. Bayan horo na aerobic, maida hankali na glycogen na jiki ya ragu sosai, don haka za a yi amfani da ƙarin hydrolysis mai don samar da adadin kuzari da mai da aka cinye. A zahiri akwai ƙari.
Bugu da ƙari, idan kuna son mafi ƙona kitse da tasirin rage mai, motsa jiki na aerobic bayan horo mai ƙarfi, ta amfani da HIIT mai tsananin ƙarfi, na iya haɓaka ƙarin ɓoyayyen hormone, tasirin rage kitse ya fi kyau, kuma ci gaba da ƙona mai bayan motsa jiki shine Hakanan Zai fi girma!
Lokacin aikawa: Aug-12-2021