Yana da mahimmanci sosai don kiyaye numfashi na al'ada yayin yin tsere. Kwararru sun kirkiro dabaru na musamman tare da alamomi don kirga halayan aerobic na jikin mutum da dabba. Menene yawan amfani da iskar oxygen? Karanta a gaba.
VO2max ko VO2Max ɗayan manyan manuniya ne a cikin wasannin ƙwararru. Suna da alhakin tanadi na musamman na jiki, ta amfani da wanda ɗan wasan ya rasa ƙarfi da ƙarfi. A nan za a san shi nan da nan yadda nisa da kuma yadda ɗan wasan zai iya gudu.
Menene iyakar iskar oxygen?
MIC shine mafi yawan adadin oxygen da aka bayyana a milliliters a minti ɗaya. Ga athletesan wasa masu ƙwarewa, mililita 3200-3500 na cikin minti ɗaya, yayin da sauran suna da kusan 6000. Akwai kuma ra'ayoyi kamar ajiyar iskar oxygen ko rufin iskar oxygen.
Wannan lokacin yana nufin alamar mafi girma na ƙimar akan ginshiƙi na musamman, wanda ke shafar matakin aikin jiki. Hakanan akwai ƙa'idodin kai tsaye waɗanda ake cin nasarar IPC.
Tsakanin su:
- matakin adadin lactate a cikin jinin mutum, wanda aka auna akan milligram 100;
- Adadin numfashi da aka auna a raka'a (ma'auni yana nuna matakin abun cikin carbon dioxide a kowane sashi na iskar oxygen da jiki yake cinyewa);
- yawan bugun zuciya.
Wannan iyakar oxygen amfani kai tsaye ya dogara da yanayin tsokoki, ƙoshin lafiyar jiki gabaɗaya, da matakin tsarin oxygen (jigilar kaya). Ya zama cewa mafi girman matakin horo na ƙwararru a cikin gudana, mafi girman lambar VO2 max.
Tana amfani da mashahurin gwaji wanda masana kimiyya suka haɓaka. An bai wa ɗan ƙasa hanyar nesa don ɗan lokaci.
Ana ba da shawarar gudu zuwa gazawa (har zuwa lokacin da shan iska gaba daya daga huhu da bayyanar ciwon kirji). Ana rikodin fitar da iska ta wata na'ura ta musamman wacce ke nuna matakin lamba. Yana ƙayyade yiwuwar amfani da takamaiman horo.
Gudun Matsakaicin Oxygen mai Amfani - Dalilai
Lokacin auna BMD, wasu dalilai suna da mahimmanci. Kowane ɗayansu ana lasafta shi daban kuma yana da halin mutum. Hakanan suna da matsayi na daban dangane da bincike.
Bugun zuciya
An gajarta wannan ma'aunin azaman bugun zuciya. Tushen shine halayen halayen kowane mutum. Kamar yadda masu bincike suka nuna, a lokacin tsufa lambar tana raguwa.
Ta wannan adadi, zaku iya gano yadda karfi da jurewa tsarin jijiyoyin zuciya a halin yanzu. 'Yan wasan da aka horar suna da rauni a hankali a kan lokaci yayin da jiki ya dace da motsa jiki na yau da kullun.
Bugun bugun zuciya
Wannan ma'aunin yana da matukar mahimmanci wajen kirga girman jini da matakin yadda yake zagayawa a jikin mutum. Akwai yiwuwar cewa za'a iya ƙara irin wannan mai nuna alama.
Wadannan galibi suna aiki, abubuwan wasanni na yau da kullun. Tare da yin amfani da fasahohi da fasahohi na musamman don haɓaka BMD, ɗan wasa na iya ƙarfafa zuciya da canza ƙarar bugun jini.
Sashin oxygen
Gudun wasa wasa ne wanda kyallen takarda mai rai ke iya cinye iskar oxygen daga ajiyar su da kuma karfin kumburin jini. Tare da sabon horo, jikin mutum ahankali zai fara ba da tsarkakakken oxygen ga tsokoki da hanyoyin jini.
Ana kiran wannan alamar VO2Max. Lambarta ta bambanta, alal misali, a cikin ƙwararrun 'yan wasa - mililita 70-85 a kowace kilogram a minti ɗaya.
Mata da girlsan mata masu kwanciyar hankali suna da ɗan kitse a jiki da ƙananan matakan haemoglobin. Don haka, VO2Max shima ƙananan ne. Maza suna da matakan haemoglobin mafi girma da kuma tsokoki masu oxygen fiye da mata.
Bincike ya nuna cewa mata suna da karancin iskar oxygen kimanin 10%. Ga 'yan wasa maza, adadi zai ninka sau 3 ko 4.
Gudanar da VOK Workouts
Masana suna ba da nau'ikan motsa jiki na IPC. Suna haɓaka ingantaccen aiki kuma suna haɓaka gudu. Dukansu an tsara su don wani lokaci don ƙarfafa sakamako.
Lambar zaɓi 1
Masana kimiyya daga ƙasashe daban-daban sun tabbatar da gaskiyar cewa kowa na iya cimma kyakkyawan sakamako da matakin IPC.
- Suna ba da shawarar yin ɗan hutu na mintina 15-20 kafin kowane zama.
- Wani nau'i mai ban mamaki irin wannan motsa jiki yana motsa jiki na mintina 30. Anan ana bada shawara don rage saurin kowane mita 500-800 ta sauya zuwa jinkirin tafiya.
- Tsawon nesa ba shi da tasiri sosai. Mafi mahimmancin mahimmanci shine hutawa na gyarawa.
- Saurin yana ba ka damar ƙarfafa ba kawai tsokoki ba, har ma da tsarin numfashi. A yayin aiwatarwa, mutum na iya sarrafa numfashi da fitar da numfashi, ta haka yana inganta ajiyar mutum.
Lambar zaɓi 2
A matsayin ƙarin motsa jiki, zaku iya zaɓar gudu akan tsaunuka da tsaunuka ko ƙarfin horo. Misali, yin amfani da masu horar da kafa zai iya taimakawa matuka wajen kara karfin tsoka, karfafa jiki (zuciya, tsarin numfashi).
Waɗannan su ne mashinan motsa jiki, kayan motsa jiki-steppers, benchi na motsa jiki. Yawancin lokaci wannan shine mintuna 15 na aiki tuƙuru da minti 1-2 na hutu. Jimlar lokaci yana da awanni 1-1.5.
Anan, ana amfani da fasahohi waɗanda zaku iya sarrafa bugun zuciya da ajiyar numfashi. Ana ba da shawarar madadin ɗalibai tare da gudana. Bayan waɗannan da sauran abubuwan, yakamata ku ware rana ɗaya ko biyu don hutawa mai kyau. Idan ana so, yana yiwuwa a maye gurbin darasin da wani abu dabam, amma ba ƙasa da tasiri.
Matsakaicin iskar oxygen shine mahimmin ma'auni don gudana. Yana nuna yadda nauyin zai iya zama mai ƙarfi da kuma yadda matakin ƙoshin lafiya zai iya haɓaka. Ga maza da mata, lambobin da aka samo sun banbanta, musamman dangane da shekaru ko halaye na halittar mutum.
