Tiyeni tiwone momwe masewera olimbitsa thupi aerobic ndi anaerobic alili, amasiyana komanso momwe angazigwiritsire ntchito pokonza shuga. Minofu yathu imapangidwa ndi ulusi wautali. Momwe mitsempha imapereka chizindikiro, izi zimachita mgwirizano, ndipo motero ntchitoyo imachitika - munthu amakweza zolemera kapena kusuntha thupi lake m'malo. Zingwe zama minofu zimatha kulandira mafuta pogwiritsa ntchito mitundu iwiri ya kagayidwe - aerobic kapena anaerobic. Aerobic metabolism ndi pamene pamafunika glucose pang'ono ndi mpweya wambiri kuti apange mphamvu. Kagayidwe ka Anaerobic kamagwiritsa ntchito glucose wambiri mphamvu, koma pafupifupi popanda mpweya.
Aerobic metabolism imagwiritsa ntchito ulusi wa minofu womwe umagwira ntchito ndi katundu wochepa, koma kwa nthawi yayitali. Zingwe zamtunduwu zimakhudzidwa tikamachita masewera olimbitsa thupi - kuyenda, yoga, kuthamanga, kusambira kapena kupalasa njinga.
Fibers zomwe zimalandira mphamvu kudzera mu anaerobic metabolism zimatha kugwira ntchito yayikulu, koma osati yayitali kwambiri, chifukwa zimatopa msanga. Amasowa mphamvu zambiri komanso kuwonjezera apo, mwachangu, mwachangu kwambiri kuposa momwe mtima umatha kupopera magazi kuti upereke oxygen. Kuti muthane ndi ntchito zawo, amatha kupanga mphamvu pafupifupi popanda mpweya, pogwiritsa ntchito anaerobic metabolism yapadera. Minofu yaumunthu ndi msanganizo wa ulusi wa minofu, ena amagwiritsa ntchito aerobic metabolism, pomwe ena amagwiritsa ntchito anaerobic metabolism.
Monga momwe alembedwera m'nkhani yathu yayikulu, "Phunziro Lathupi la Matenda A shuga," ndibwino kuphatikiza masewera olimbitsa thupi aerobic ndi anaerobic osinthana tsiku lililonse. Izi zikutanthauza lero kuphunzitsa mtima zam'thupi, ndipo mawa kuchita masewera olimbitsa thupi. Werengani nkhani zakuti “Momwe Mungalimbikitsire Mtima ndi Mtima Wosagwa ndi Matenda a Mtima” komanso “Kulimbitsa Thupi la Matenda a shuga” mwatsatanetsatane.
Mwachangu, masewera olimbitsa thupi a anaerobic okha akuyenera kukulitsa chidwi cha maselo kuti apange insulin mu mtundu 2 wa shuga, chifukwa amachititsa kukula kwa minofu. Pochita izi, mitundu yonse ya anaerobic ndi aerobic yochita zolimbitsa thupi imathandizira odwala omwe ali ndi matenda a shuga a 2. Chifukwa mothandizidwa ndi chikhalidwe chakuthupi, kuchuluka kwa "glucose transport" amakula m'maselo. Kuphatikiza apo, izi zimachitika osati m'maselo amisempha, komanso chiwindi. Zotsatira zake, mphamvu ya insulini, yonse jekeseni, komanso yomwe imatulutsa kapamba, imakulanso.
Odwala omwe ali ndi matenda a shuga a mtundu woyamba 1 kapena 2, chifukwa cha maphunziro akuthupi, kufunika kwa insulini kumachepa. Kwa odwala 90% omwe ali ndi matenda a shuga 2, maphunziro akuthupi ndi mwayi wosiya jakisoni wa insulin kwinaku akupitilizabe kukhala ndi shuga. Ngakhale pasadakhale sitipereka chitsimikizo kwa aliyense kuti zingatheke "kulumpha" kuchokera ku insulin. Kumbukirani kuti insulini ndiye mahomoni akuluakulu omwe amalimbikitsa kunenepa kwambiri. Kusunthika kwake m'magazi kukayamba kukhala kwabwino, kukula kwa kunenepa kumalephereka, ndipo munthu amayamba kuchepa thupi mosavuta.
Zinthu za anaerobic kagayidwe
Kagayidwe ka Anaerobic kamatulutsa zopangidwa ndi lactic acid. Ngati adzikundika minofu yogwira ntchito, imapweteketsa komanso ngakhale kupuwala kwakanthawi. Zikakhala choncho, simungakakamize minofu kuti izitenganso. Izi zikutanthauza kuti ndi nthawi yopuma. Minofu ikapuma ndikapumula, ndiye kuti zopangidwa kuchokera pamenepo zimachotsedwa, ndikutsukidwa ndi magazi. Izi zimachitika mwachangu mumasekondi ochepa. Zowawa zimachoka nthawi yomweyo, komanso kukomoka.
Kupweteka kumatenga nthawi yayitali, komwe kumachitika chifukwa chakuti mafupa ena amisempha adawonongeka chifukwa cha katundu wolemera.
Kupweteka kwa minofu yakumaloko ndi kufooka pambuyo pochita masewera olimbitsa thupi ndi chizindikiro cha anaerobic. Zowonongeka izi zimachitika kokha m'misempha yomwe idagwira. Pasakhale zotupa za minofu kapena chifuwa. Ngati zizindikiro ngati izi zikuwoneka mwadzidzidzi - izi ndizowopsa, ndipo muyenera kufunsa dokotala nthawi yomweyo.
Tili mndandanda wazolimbitsa thupi wa anaerobic:
- kukweza zolemetsa;
- Amphaka
- kukankha mmwamba;
- kuthamanga kudutsa mapiri;
- kupukutira kapena kusambira;
- kukwera phiri.
Kuti mupeze phindu muzochita izi, amalimbikitsidwa kuchitidwa mwachangu, kwambiri, ndi katundu wambiri. Muyenera kumva kupweteka kwapadera m'misempha, zomwe zikutanthauza kuti akadzachira, amalimba. Kwa anthu omwe ali ndi vuto lodana ndi thupi, masewera olimbitsa thupi a anaerobic ndi owopsa chifukwa amatha kudwala mtima. Kwa odwala omwe ali ndi matenda a shuga a mtundu woyamba kapena a 2, zovuta zina zimawalepheretsa kuchita zinthu zina zolimbitsa thupi. Kuchita masewera olimbitsa thupi ndi kotetezeka kwambiri kuposa anaerobic, ndipo nthawi yomweyo sikumakhala kothandiza kuthana ndi matenda ashuga. Ngakhale, zoona, ngati mawonekedwe akuthupi amakulolani, ndibwino kuphatikiza mitundu yonse ya maphunziro.
Masewera olimbitsa thupi a Aerobic amachitidwa pang'onopang'ono, ndi katundu wochepa, koma amayesetsa kupitiliza nthawi yayitali. Panthawi yochita masewera olimbitsa thupi, mpweya umapangidwa kuti ukhale minofu yogwira ntchito. M'malo mwake, masewera olimbitsa thupi a anaerobic amachitidwa mwachangu kwambiri, ndi katundu wambiri, kuti apange mkhalidwe momwe minofu imasowa mpweya. Pambuyo pochita zolimbitsa thupi za anaerobic, ulusi wa minofu umang'ambika pang'ono, koma umabwezeretsedwa mkati mwa maola 24. Nthawi yomweyo, zochuluka zawo zimachuluka, ndipo munthuyo amakhala wamphamvu.
Amakhulupirira kuti pakati pa masewera olimbitsa thupi a anaerobic, kunyamula zolemetsa (zolimbitsa thupi pamasewera olimbitsa thupi) ndizothandiza kwambiri. Mutha kuyamba ndi izi: magulu olimbitsa thupi omwe ali ndi ma dumbbells opepuka kwa odwala ofooka kwambiri omwe ali ndi matenda ashuga. Izi zidapangidwa ku United States makamaka kwa odwala matenda ashuga omwe ali ndi vuto lofooka, komanso kwa okhala m'malo osungirako okalamba. Kusintha kwaumoyo wa odwala omwe adachita izi kudakhala kopambana.
Kuthana ndi zolimbitsa ndikweza kukweza miyendo, squat ndi kukankha. M'nkhani "Kuphunzitsidwa kwamphamvu kwa matenda a shuga," tikufotokozera chifukwa chake zolimbitsa thupi ndizofunikira ngati mukufuna kukhala ndi moyo wabwino. Monga mukumvetsetsa, ndizosatheka kuchita anaerobic masewera olimbitsa thupi kwa nthawi yayitali osapumira. Chifukwa ululu womwe umakhala mu kupsinjika umakhala wosalephera. Komanso, minofu yofooka ndi kupuwala kumakula mu minofu yogwira ntchito, zomwe zimapangitsa kupitiliza masewera olimbitsa thupi.
Zoyenera kuchita ngati zoterezi? Ndikulimbikitsidwa kuchita masewera olimbitsa thupi gulu limodzi la minofu, kenako ndikusinthana ndi masewera ena omwe amaphatikizanso minofu ina. Pakadali pano, gulu lakale la minofu likupuma. Mwachitsanzo, chitani squat kaye kuti mulimbikitse miyendo, kenako ndikumapukusira kuti muthe kutulutsa chifuwa. Momwemonso ndi kukweza zolemera. Masewera olimbitsa thupi nthawi zambiri pamakhala simulators yambiri yomwe imapanga magulu osiyanasiyana a minofu.
Pali njira yophunzitsira mtima ndi kugwiritsa ntchito anaerobic zolimbitsa thupi. Cholinga ndikuti musungitse mtima wanu nthawi zonse. Kuti muchite izi, mumasintha mwachangu kuchokera ku masewera olimbitsa thupi kupita ku lina, pomwe osapatsa mtima kupumula. Njira iyi ndiyoyenera anthu oyenera. Poyesedwa ndi dokotala wamtima. Chiwopsezo chachikulu cha matenda amtima! Kulimbitsa mtima komanso kupewa kugunda kwa mtima, ndibwino kuchita masewera olimbitsa thupi kwa nthawi yayitali. Makamaka, thanzi lopuma limathamanga. Amathandizira kuthana ndi matenda a shuga ndipo amakhala otetezeka kwambiri.
