Haeba o kile oa phefumoloha ka ho feletseng kapa oa o etsa hoo e ka bang 90% ho ea ho 100% ea tekanyo ea pelo ea hau e kholo , o tseba hore na boikoetliso ba anaerobic bo ikutloa joang. E ikutloa eka ha ho na oksijene e lekaneng ea ho potoloha. Seo se nepahetse kaha lentsoe 'anaerobic' ka ho toba le bolela ntle le oksijene.
Boikoetliso ba anaerobic bo bolela hore o sebetsa boemong bo phahameng haholo , e le hore tsamaiso ea pelo ea hau ea pelo e sitoa ho lopolla oksijene metsing ka potlako.
Hobane mesifa e hloka oksijene ho tsoela pele ho ikoetlisa, li-exercice tsa anaerobic li ka nka nako e khutšoanyane feela, tseo u li lebohang haeba u li leka. Le hobane e le tsela e thata ea ho koetlisa, ho sebetsa ka tsela ea banaerobic ho khutsuanyane, ho u fa tsela e ntle ea ho kena ka linako tse ling.
Mefuta ea mesebetsi ea Anaerobic
Mesebetsi ea Anaerobic e ka kenyelletsa mekhoa e mengata - Cardio e sebelisa, joaloka sprinting, kapa koetliso ea matla ea matla joaloka kettlebells kapa powerlifting. Mehlala e meng e metle ea mesebetsi e ka u thusang ho kenyelletsa maikutlo ke:
- Sprints
- Koetliso ea Fartlek
- Koetliso e Phahameng ea Boithaopo
- Koetliso ea Tlhahlobo
- Mefuta e meng ea Kettlebell Training
- Powerlifting
- Koetliso ea Plyometric
- Boemo ba Metabolic
Ke Hobane'ng ha U Lokela ho Etsa Anaerobic?
Le hoja ena e ne e le ntho eo baatlelete feela ba e entseng ho eketsa tshebetso, ho ikoetlisa kamehla ho ka boela ha rua molemo koetliso ea mofuta ona. Ha u koetlisa ka matla a phahameng, u eketsa nako ea hao ea banaerobic, e bolelang hore o ka sebetsa ka thata ka nako e telele, kaofela ha o ntse o chesa lik'halori tse ngata.
Melemo e kenyelletsa:
- Phahamisa nako ea anaerobic, e bolelang hore o ka sebetsa ka thata ka nako e telele
- Chesa lik'hilojule tse eketsehileng - Ho thata haholo ho sebetsa lik'hilojule tse ngata tseo u li chesang ka nako e fokolang
- Etsa mamello - Etsa koetliso e itseng ea banaerobic 'me u tla hlokomela hore na u sebetsa joang, u re koetliso ea elliptical kapa ho tsamaea, e nolofale
- Ntlafatsa boleng ba VO2 Max - Seo se bolela hore 'mele oa hau o ka ja oksijene e eketsehileng, e leng se u lumellang hore u sebelise nako e telele
- Haha mesifa e matla
- Ho u fa tsela e sebetsang ea ho sebetsa ka thata ka nako e khutšoanyane - Haeba u e-na le metsotso e 20 feela, u ka fumana mosebetsi o motle - Etsa feela motsotso o le mong oa matla a phahameng ka metsotsoana e 30-60 ea nako ea ho phomola 'me u pheta ho fihlela nako e fihla.
Empa, Hase Bakeng sa E mong le e mong
Ka tlhaloso ea eona (e leng, 'ntle le oksijene') u ka bona hore ena ke tsela e thata haholo ea ho ikoetlisa, kahoo u ke ke ua batla ho qala ka mofuta ona oa koetliso haeba u qala. Ho tsamaea ka thata le ka potlako ho ka u beha kotsing bakeng sa kotsi 'me, ka sebele ho tsieleha, kahoo sebetsa ka tsela ena ho ea ho sena mme u qale ka koetliso e eketsehileng ea nako ea ho ba le nako, joalo ka Ketsahalong ea Kemiso ea Moqali oa Moqali .
Ntlha e 'ngoe ea bohlokoa ke hore mofuta ona oa koetliso o boima haholo' meleng 'me u tla hloka ho hlaphoheloa ka botlalo ka mor'a ho ikoetlisa, kahoo o lokela ho etsa mosebetsi ona feela ka makhetlo a 2-3 ka beke le matsatsi a phomolo pakeng tsa lona.
Eketsa Koetliso ea Anaerobic ho Lesebelisoa la Hao
Ha ho hlokahale hore u sprint kapa powerlift ho ea phefumoloha. Ntho e 'ngoe e ka u thusang ho eketsa ho phatloha ha koloi e matla haholo ho ea mosebetsing oa nako e telele o tsitsitseng. Ho etsa mohlala, re u ntse u le treadmill - Hopola metsotso e meng le e meng e 5 'me u etse metsotsoana e 30-60 ea lithupelo tse latelang, u pheta-pheta ho pholletsa le ho ikoetlisa.
Li-exercising tsa Anaerobic
- Plyo Jacks
- Lithako tsa Plyo
- Froggy Jumps
- Squat Jumps
- Li-Burpe
- Boikoetliso bo eketsehileng ba Cardio