Abin da kuke Bukatar Ku sani Game da Motsa Jiki na Anaerobic

Wadatacce

• Bayani
• Ire-iren atisayen anaerobic
• Bambanci tsakanin motsa jiki da motsa jiki
• Ilimin kimiyya a bayan anaerobics
• Fa'idodi
• Strengthara ƙarfi da ƙashi
• Yana inganta kiyaye nauyi
• Powerara ƙarfi
• Boosts metabolism
• Asesara ƙofar lactic
• Yana yaƙi da baƙin ciki
• Rage haɗarin cuta
• Kare haɗin gwiwa
• Energyara ƙarfi
• Awauki

Bayani

Motsa jiki na Anaerobic - mafi girman ƙarfi, sigar motsa jiki mafi girma ta motsa jiki - ya bambanta da motsa jiki mai saurin motsa jiki.

Kodayake kalmar na iya zama ba wacce kuka saba da ita ba, motsa jiki na anaerobic aiki ne na yau da kullun da ke da tasiri. A zahiri, mai yiwuwa ka sanya kanka ta hanyar aikin anaerobic a wani lokaci a rayuwarka!

Anan ga duk abin da kuke buƙatar sani game da wannan calorie-torching, ƙarfin motsa jiki na motsa jiki.

Ire-iren atisayen anaerobic

Motsawar Anaerobic kowane aiki ne wanda yake lalata glucose don kuzari ba tare da amfani da iskar oxygen ba. Gabaɗaya, waɗannan ayyukan suna da gajeren tsayi tare da tsananin ƙarfi. Tunanin shine an fitar da makamashi mai yawa a cikin kankanin lokaci, kuma bukatar oxygen dinka ta wuce wadatar oxygen.

Motsa jiki da motsi waɗanda ke buƙatar ɗan gajeren ƙarfi na ƙarfi mai ƙarfi misalai ne na atisayen anaerobic.

Wadannan sun hada da:

• dagawa
• tsalle ko tsalle igiya
• gudu
• horo na tazara mai karfi (HIIT)
• keke

Bambanci tsakanin motsa jiki da motsa jiki

Aikin motsa jiki yana samar da kuzari ta amfani da isashshen oxygen don ci gaba da aikin yau da kullun ba tare da buƙatar ƙarin ƙarfi daga wani tushe ba. Amma motsa jiki na motsa jiki yana sa jikinka ya nemi ƙarfi fiye da tsarin aerobic ɗin da zai iya samarwa.

Don samar da ƙarin kuzari, jikinku yana amfani da tsarin aikinta na anaerobic, wanda ya dogara da tushen makamashi da aka adana a cikin tsokoki.

Motsa jiki a hankali kamar motsa jiki ko motsa jiki na jimrewa misalai ne na aikin motsa jiki. Wasannin motsa jiki masu saurin gudu kamar gudu, horo na tazara mai karfi (HIIT), tsalle igiya, da kuma horo na tazara sun dauki tsauraran matakan wasan motsa jiki.

Wata hanya mai sauki da za a tuna bambanci tsakanin su biyu ita ce kalmar "aerobic" na nufin "tare da oxygen," yayin da "anaerobic" na nufin "ba tare da oxygen ba."

Ilimin kimiyya a bayan anaerobics

Ana buƙatar oxygen don jiki don iya amfani da mai don mai. Tunda aikin motsa jiki yana amfani da iskar oxygen don samar da kuzari, zai iya amfani da kitse da glucose duka don mai. Motsawar Anaerobic, a gefe guda, na iya amfani da glucose kawai don mai.

Akwai gulukos a cikin tsokoki don saurin motsi da sauri, kuma ana iya amfani dashi lokacin da aka fitar da tsarin aerobic cikin kankanin lokaci.

Lokacin da kuka fara motsa jiki sosai, akwai ƙarancin isashshen oxygen da ake isar da shi zuwa ga tsokoki masu aiki. Wannan yana nufin dole ne a rura wutar motsa jiki ta hanyar amfani da glucose ta hanyar aiwatar da ake kira glycolysis.

Glycolysis yana faruwa a cikin ƙwayoyin tsoka yayin horo mai ƙarfi ba tare da iskar oxygen ba, yana samar da kuzari da sauri. Wannan aikin kuma yana samar da acid lactic, wanda shine dalilin da yasa tsokoki suka gaji sosai bayan fashewar kuzari.

Ta hanyar shiga aikin motsa jiki a kai a kai, jikinka zai iya jurewa da kuma kawar da lactic acid yadda ya kamata. Wannan yana nufin za ku gaji da sauri da sauri.

Fa'idodi

Idan motsa jiki na anaerobic yana jin kamar aiki mai yawa, wannan saboda hakan ne. Amma fa'idodin da suka zo tare da tsarin ƙawancen ƙoshin lafiya sun isa su sa ku son yin mulki ta hanyar motsa jiki na gaba.

Strengthara ƙarfi da ƙashi

Ayyukan Anaerobic - kamar horarwar juriya - na iya ƙara ƙarfi da ƙimar ƙasusuwa. Hakanan wannan na iya rage haɗarin osteoporosis.

Yana inganta kiyaye nauyi

Toari da taimakawa jikinka kula da lactic acid yadda ya kamata, motsa jiki na anaerobic na iya taimaka maka riƙe nauyin lafiya.

nazarin tasirin horo mai karfi ya gano cewa yayin da tasirin motsa jiki na yau da kullun akan kitsen jiki karami ne, horon HIIT na iya haifar da raguwar da ta dace cikin kitsen jikin ciki.

Powerara ƙarfi

Zai iya ƙara ƙarfin ku. Wani binciken da aka gudanar a shekara ta 2008 akan yan wasan kwallon kwando na 1A sun gano cewa yan wasan da sukayi saurin 20 zuwa 30 a dakika uku a sati sun ga karfinsu ya karu da kimanin kashi 15 cikin dari a duk tsawon kakar.

Boosts metabolism

Motsa jiki na Anaerobic yana taimakawa haɓaka metabolism yayin da yake ginawa da kula da tsoka mai laushi. Mafi yawan tsoka da kuke da shi, yawancin adadin kuzari za ku ƙone yayin zaman ku na gaba. Hakanan ana tunanin motsa jiki mai ƙarfi don haɓaka ƙone calorie mai motsa jiki bayan motsa jiki.

Asesara ƙofar lactic

Ta hanyar yin atisaye akai-akai sama da kofa ta anaerobic, jiki na iya haɓaka ikon sarrafa lactic acid, wanda ke ƙaruwa, ko lokacin da kake fuskantar gajiya. Wannan yana nufin za ku iya yin aiki tuƙuru, na tsawon lokaci.

Yana yaƙi da baƙin ciki

Ana buƙatar ɗauka? Nazarin ya nuna hakan har ma da yaƙar baƙin ciki.

Rage haɗarin cuta

Samun ƙarfi da ƙashin kashi wanda aka samu ta hanyar horo mai ƙarfi na anaerobic, kamar kumburin jiki da turawa, na iya rage haɗarin ku na ciwon sukari da cututtukan zuciya.

Kare haɗin gwiwa

Ta hanyar haɓaka ƙarfin tsoka da ƙwayar tsoka, haɗin haɗin ku zai zama mafi kariya, ma'ana za ku sami babbar kariya daga rauni.

Energyara ƙarfi

Motsa jiki na anaerobic yana ƙara ƙarfin jikinku don adana glycogen (abin da jikinku yake amfani da shi azaman kuzari), yana ba ku ƙarin kuzari don ci gaba mai tsanani na motsa jiki. Wannan na iya inganta kwazon ku.

Awauki

Ayyukan motsa jiki na motsa jiki da huhu don dogaro da tushen makamashi da aka adana a cikin tsokoki. Ma'anar kalmar ana fassara ta zuwa “ba tare da iskar oxygen ba.”

Mutane na iya guje wa horo na anaerobic saboda yana da wahala. Duk da haka ta hanyar yin aikace-aikacen anaerobic mai sauƙi, kamar horo na tazara mai tsaka-tsalle, tsere, da horo mai nauyi, zaku iya cin ribar wannan motsa jiki mai ƙarfi.