CrossFit wasa ne wanda aka tsara don haɓaka ƙarfin aiki da juriya. Sabili da haka, yana da mahimmanci waɗannan halayen su haɓaka gaba ɗaya. Ciki har da jimirin anaerobic. A al'ada, ana la'akari da cewa wannan haƙƙin masu ginin jiki ne, duk da haka, yana da amfani ga 'yan wasa na CrossFit su haɓaka wannan ƙimar. Yi la'akari da abin da jimrewar anaerobic yake da yadda ake haɓaka wannan takamaiman halin.
Janar bayani
Don fahimtar abin da jimrewar anaerobic yake, dole ne ku shiga cikin ilimin lissafi kuma kuyi la'akari da ra'ayoyi kamar su glycolysis anaerobic da raunin kuzari a ƙarƙashin yanayin rashin isashshen oxygen. Itselfaukar da kanta a cikin gyms masu motsa jiki galibi anaerobic ne saboda ƙwarewar aikin.
Me yasa haka?
- Don yin aikin, ana amfani da nauyi mai nauyi, wanda ke sa zurfin ƙwayoyin tsoka su zama masu ƙarfi. A sakamakon haka, dukkan tsokoki a lokaci guda suna fara buƙatar oxygen.
- Tare da tsananin aiki, jijiyoyin sun toshe da jini, wanda ke hana ƙarin oxygen shiga cikin kyallen takarda.
A sakamakon haka, jiki zai fara neman duk wani tushen makamashi wanda zai iya samu ba tare da amfani da iskar shaka ta oxygen ba.
Akwai hanyoyi biyu don samun kuzari:
- Rushewar ƙwayar tsoka cikin mitochondria da ATP, wanda daga baya za a cinye.
- Rushewar glycogen, wanda ba a cikin hanta ba, amma a cikin tsokoki.
Saboda karancin iskar oxygen, jiki ba zai iya rusa glycogen daga sarƙoƙi zuwa mafi sauƙin sukari ba. A sakamakon haka, ana fara fitar da gubobi, wanda ke ba ka damar samun ƙarfin ƙarfin da ake buƙata a cikin ɗan gajeren lokaci.
Daga nan gubobi daga cikin jini su bar su shiga cikin hanta, inda ake sarrafa su kuma a tace su. Wannan shine babban dalilin da yasa yake da mahimmanci shan ruwa mai yawa yayin atisaye, musamman idan yazo ga karfin horo.
Jimrewar anaerobic halayya ce mai hade-hade. Yana da alhakin ikon jiki don rushe glycogen a cikin rashin oxygen ba tare da sakin gubobi ba. Dangane da haka, ci gabanta zai yiwu ne kawai idan jiki yana da isassun ɗakunan glycogen a cikin ɗakunan tsoka, kuma ba cikin hanta ba. Wani mahimmin sifa da ke tabbatar da matakin jimrewar anaerobic shine kasancewar gaban shagunan glycogen a cikin ƙwayoyin tsoka. Morearin ma'ajin glycogen, mafi girman ƙarfi / ƙarfin anaerobic.
Irin
Jimrewar anaerobic, duk da halaye, an kasu kashi iri ɗaya kamar kowane mai nuna ƙarfi.
| Nau'in jimirin anaerobic | Ci gaba da ma'ana |
| Bayyana juriya | Irin wannan jimirin anaerobic yana tasowa ne ta hanyar maimaita motsa jiki iri daya, a sakamakon haka ne jiki yake inganta dukkan tsarin musamman don aiwatar da wani takamaiman nauyi. Irin wannan jimrewar anaerobic yana da mahimmanci yayin da dan wasa ke shirin yin gasa. |
| Endurancearfin juriya | Wannan halayen yana daidaita adadin ɗagawa a cikin yanayin ƙarancin oxygen a cikin tsokoki. An horar da shi a matsayin ɓangare na motsa jiki na motsa jiki. |
| Endurancearfin ƙarfin ƙarfi | Wannan halayyar tana da alhakin kiyaye yawan lodi cikin saurin gudu. Jiragen kasa masu manyan karfi a hanyoyi masu tsayi. |
| Enduranceudurin daidaitawa | Halin yana da alhakin ikon daidaita ayyukan daidai a ƙarƙashin yanayin aikin motsa jiki. Misali mafi sauki shine jefa kwallon a wani manufa. Idan a maimaitawar motsa jiki na farko ba wuya a jefa ƙwallo daidai, to, ta maimaitawa ta ƙarshe canjin canji cikin daidaituwa yana ƙaddara ta matakin ƙarfin gajiya. |
Jimrewar anaerobic ya dace da dukkan nau'ikan nauyin da aka gabatar a teburin. Ba tare da shan sukari da iskar shakarsa a cikin jini ba, tsokoki na dan wasa sun rasa karfin ikonsu. Kuma ba tare da shi ba, duka aiki tare da ƙarfin juriya da daidaitawa ba zai yiwu ba. Tunda ana samarda makamashi ba daidai ba ga ƙwayoyin tsoka, karfin haɗin kwangila yana raguwa daidai gwargwadon canji a matakin anaerobic glycolysis.
Yadda ake ci gaba daidai?
Don haka, mun gano cewa matakin jimrewar anaerobic an ƙaddara shi ne ta hanyar halaye masu alaƙa da ingancin haɓakar glycogen, da kuma girman glycogen depot kanta a cikin ƙwayoyin tsoka. Ta yaya za a inganta ci gaban anaerobic a cikin yanayi na yau da kullun? Abu ne mai sauƙi - kuna buƙatar ɗaukar nauyin anaerobic mai ƙarfi, wanda zai ci gaba koyaushe. Don wannan kuna buƙatar:
- Kula da ƙarfin daidai a cikin nauyin da aka yi amfani da shi, wanda zai shiga cikin dukkan ƙwayoyin tsoka a cikin jiki.
- Kullum ƙara ƙarar horo.
Abin takaici, ci gaba da jimrewar anaerobic bashi da wata alaƙa da haɓakar ƙarfi ko haɓakar ƙwayar tsoka. Aikin motsa jiki ne wanda yake ƙara ƙarfin aiki da girman ma'aunin glycogen.
Shin akwai wata hanya ta yau da kullun da zata ba ku damar daidaita tsarin makamashi cikin jiki? Ee, wannan ba fifikon fanfo bane da yawa. Me yasa ake amfani da famfo don inganta jimrewar anaerobic?
- Fitarwa yana toshe tsokar nama da jini, wanda ke rage wadatar iskar oxygen saboda rashin isasshen jini.
- Yin famfo a jiki yana faɗaɗa ɗakunan glycogen ta hanyar shimfiɗa kayan aikin kwayar halitta.
- Yin famfo tare da ci gaba na ɗaukar nauyin nauyi shine hanyar horo kawai wacce take ɗora dukkan matakan tsoffin ƙwayoyin tsoka na tsawon lokaci.
Motsa jiki famfo dogon aiki ne mai tsayi. Zai iya haɗawa da duka rukunin wutar lantarki daban, da aka yi a zagaye da yawa, da sauƙi mai sauƙi don tura jini cikin tsoka.
Matsayi mafi kyau don ƙarfin ƙarfin haɓaka yana cikin kewayon kewayon daga 30 zuwa 50. Tare da ƙarin maimaitawa, jiki ya sake tsara tsarinta ta yadda zai isar da iskar oxygen gaba ɗaya, kuma wannan, bi da bi, ba horar da anaerobic bane, amma ƙarfin jimrewar mai wasan na CrossFit.
Kammalawa
Babban kuskuren da yawancin 'yan wasa keyi shine cewa sunyi imani ƙarfin jimrewa shine ƙarfin jimrewa. Wannan ba gaskiya bane. Endurancearfin ƙarfi yana taimaka mana ƙara yin sakewa tare da ƙarin nauyi. Jimrewar anaerobic ra'ayi ne mafi fadi wanda ya hada da inganta tsarin makamashin jiki.
A al'adance, juriya na anaerobic yana da ci gaba sosai a cikin 'yan wasa na CrossFit saboda abubuwan da suka shafi kayansu. Bayan haka, duk horon su yana da nufin haɓaka wannan haƙurin na musamman. Ya zama cewa 'yan wasa na CrossFit ba kawai sun fi ƙarfin takwarorinsu daga sauran wasanni ba, amma har ma sun fi jimrewa da sauri. Kuma har ma da daidaituwa, wanda a al'adance ba a haɗa shi da ƙarfi, ya fi kyau ci gaba a cikinsu.
