Iindaba

Abaninzi bomzimba bavame ukungayinaki ukubaluleka kokuphefumla kwinkqubo yokuzivocavoca, ngamanye amaxesha iimpazamo zokuphefumula ezisenza singakwazi ukuqhubela phambili.Ngexesha elifanayo kuya kubakho ukusabela okubi, njengesiyezi, i-hypoxia kunye nokunye.Ngokuphindaphindiweyo, siya kuziva ukuba silahlekelwa amandla ngokukhawuleza xa senza umthambo, kwaye ukuqina akukwazi ukufikelela kwinqanaba eliphezulu, ukwenzela ukuba inqanaba lethu loqeqesho liya kuthotywa.Ngoko ukuphefumla yinxalenye ebaluleke kakhulu yentshukumo.

Ziqhelanise nokuphefumla ngendlela echanekileyo ngomonde kangangexesha elithile kwaye kungekudala uya kuziqonda ezi ndlela zokuphefumla.

Ukuphefumla ngaphandle kwentshukumo ye-oxygen

Kwimithambo yomatshini, thatha umoya onzulu ngelixa usenza iintsimbi ezilula, emva koko uqale kwaye ukhuphe umoya xa ugqibile.Inkqubo yokunciphisa i-inhale.Qaphela ukuba ixesha lesenzo kufuneka lihambelane nexesha lokuphefumla.Ngokubanzi, isiqalo sentshukumo yi-1 sekondi, ngoko yi-1 sekondi ukuphefumla.Ngokuqhelekileyo kuthatha malunga nemizuzwana emi-2 ukubuyisela, okuthetha ukuba kuthatha imizuzwana emi-2 ukugcwalisa umoya xa uphefumla, kwaye uphinde wenze isenzo ngelixa uphefumla rhoqo.

Ukuba wenza umthambo onamandla, sebenzisa ukubamba umoya wakho.Ukusetyenziswa ngokufanelekileyo, ukubamba umoya wakho kunokuphucula ukusebenza kwezemidlalo kwaye kubangele ukwanda kwethoni ye-muscle.Ukuba ukusetyenziswa kakubi kokukrwitsha kunokwenza uxinzelelo lwegazi lwehle, okukhokelela kwisiyezi, i-tinnitus, isicaphucaphu kunye nezinye iimvakalelo ezingathandekiyo.Indlela efanelekileyo yokubamba umoya wakho ayikokuphefumlela nzulu kakhulu, kodwa kukukhupha kancinci kwaye ngesingqi.Ukubamba umoya wakho akuyiyo yonke intshukumo.Kufuneka isetyenziselwe i-sprint yokugqibela okanye ubunzima obukhulu.

Ukuphefumla kweAnaerobic motor kuthatha imo yokuphefumla ngomlomo nangempumlo ngaxeshanye.Oku kunokonyusa i-oxygen intake, ukuphucula ukusebenza kunye nokwandisa ixesha lokuzilolonga.Ngexesha elifanayo, kunciphisa ukuchasana kwe-ventilation yendlela yokuphefumula kwaye yenza inkqubo yokuphefumula ingabonakali.

Inkqubo yokwakha izihlunu zokuzilolonga nge-anaerobic

Ukuzivocavoca kwe-Anaerobic kubhekisela ekuhambeni ngokukhawuleza kunye nokunyanzeliswa kwemisipha kwimeko "yokungabikho kwe-oksijini".Uninzi lwemithambo ye-anaerobic ngumthwalo ophezulu kunye nemithambo ekhawulezileyo, ngoko ke kunzima ukuhlala ixesha elide kwaye ukudinwa kucotha.Olona phawu lubalaseleyo lokuzilolonga kwe-anaerobic kukuba ukuthathwa kweoksijini ngexesha lokuzilolonga kuphantsi kakhulu.Ngenxa yokuba isantya sihamba ngokukhawuleza kwaye amandla aqhumayo anamandla kakhulu, iswekile emzimbeni womntu ayinaso ixesha lokubola nge-oksijeni, kwaye kufuneka ithembele "kwi-anaerobic energy supply".Lo msebenzi uvelisa i-lactic acid eninzi kakhulu emzimbeni, ekhokelela ekudinweni kwemisipha engakwazi ukuhlala ixesha elide, ubuhlungu bemisipha kunye nokuphefumla emva kokuzivocavoca.

Ixesha lokubuyisela i-muscle yi-48 kwiiyure ze-72, ngoko akuphumelelanga ukuqhubeka nokusebenzisa i-muscle efanayo de ibe ibuyele ngokupheleleyo.Ngokuqhelekileyo ekusebenziseni izihlunu ezinkulu ngexesha elifanayo kukho izihlunu ezincinci ezibandakanyekayo ekusebenzeni, kwimeko enjalo, nje ukuba ukusetyenziswa kwemisipha echaphazelekayo ngosuku olufanayo luyimpembelelo engcono kakhulu.Inani lamaqela kunye namaxesha afunekayo: 3 ~ 4 amaqela, 6 ~ 10 amaxesha, 3 ~ 4 ukunyakaza kwemisipha emikhulu, kunye ne-2 ~ 3 amaqela, 8 ~ 12 amaxesha, 2 ~ 3 ukunyakaza kwemisipha encinci.Izihlunu ezinkulu ziquka: i-pecs, i-latissimus dorsi, i-abs kunye nemilenze.Uqeqesho lokuqala kufuneka lufaneleke ukunciphisa ubunzima, ukwandisa inani.