Vazhinji vanovaka muviri vanowanzo furatira kukosha kwekufema mukuita maekisesaizi, dzimwe nguva ndiko kukanganisa kwekufema kunoita kuti tisakwanise kufambira mberi.Panguva imwecheteyo pachava nemigumisiro yakaipa, yakadai sedzungu, hypoxia nezvimwe zvakadaro.Kazhinji kazhinji, tichanzwa kuti tinorasikirwa nesimba nekukurumidza patinenge tichishandisa, uye kusimba hakugoni kusvika pakakwirira, kuitira kuti nhanho yedu yekudzidzira ideredzwe.Saka kufema chikamu chakakosha chekufamba.
Dzidzira kufema nenzira kwayo nekushivirira kwechinguva uye iwe uchakurumidza kugona idzi nzira dzekufema.
Kufema pasina oxygen kufamba
Kune maekisesaizi emuchina, tora mweya wakadzika paunenge uchiita maremu akareruka, wobva watanga nekuburitsa mweya kana wapedza.Kuderedza nzira inhale.Cherechedza kuti nguva yekuita inofanira kuenderana nenguva yekufema.Kazhinji, kutanga kwechiito i1 sekondi, saka inguva 1 sekondi kufema.Zvinowanzotora masekonzi maviri kudzoreredza, zvinoreva kuti zvinotora anenge 2 masekonzi kuzadza mweya paunofema, uye wozodzokorora chiito uchifema nguva dzose.
Kana uri kuita kurovedza muviri kwakanyanya, shandisa kubata mweya wako.Kushandiswa nemazvo, kubata kufema kwako kunogona kuvandudza mashandiro emitambo uye kukonzera kuwedzera kwemhasuru.Kana kushandiswa kusina kunaka kwekukachidza kunogona kuita kuti ropa ridonhe, zvichikonzera dzungu, tinnitus, kusvotwa uye mamwe manzwiro asina kugadzikana.Nzira yakakodzera yekubata kufema kwako hakusi kufema zvakanyanya, asi kufemesa zvishoma nezvishoma uye zvine rhythmically.Kubata mweya wako hakusi kwese mafambiro.Inofanirwa kushandiswa kune yekupedzisira sprint kana yehuremu hwepamusoro.
Anaerobic mota kufema kunotora chimiro chekufema nemumuromo nemumhino panguva imwe chete.Izvi zvinogona kuwedzera kudyiwa kweokisijeni, kuvandudza mashandiro uye kuwedzera nguva yekurovedza muviri.Panguva imwecheteyo, inoderedza kupikisa kwemhepo yemhepo yekufema uye inoita kuti nzira yekufema ive isina kuvharwa.
Chirongwa chekuvaka tsandanyama yeanaerobic exercise
Anaerobic exercise inoreva kukurumidza uye kwakasimba kufamba kwemhasuru mumamiriro e "kushaya oxygen".Mazhinji anaerobic maekisesaizi akakwira-mutoro uye nekukasira maekisesaizi, saka zvinonetsa kugara kwenguva yakareba uye kuneta kunononokawo.Hunhu hukuru hwekuita anaerobic kurovedza muviri ndeyekuti kutorwa kweokisijeni panguva yekurovedza muviri kwakadzikira.Nokuti kukurumidza kukurumidza uye simba rinoputika rakanyanyisa, shuga iri mumuviri womunhu haina nguva yekuora kuburikidza neokisijeni, uye inofanira kuvimba ne "anaerobic energy supply".Ichi chiitwa chinoburitsa yakawandisa lactic acid mumuviri, zvichitungamira kune kuneta kwetsandanyama kusingagone kugara kwenguva refu, kurwadza kwemhasuru uye kupfupika kwekufema mushure mekuita maekisesaizi.
Nguva yekudzoreredza tsandanyama ndeye 48 kusvika maawa 72, saka hazvishande kuramba uchiita mhasuru imwechete kusvika yanyatsopora.Kazhinji mukushandiswa kwemisungo mikuru panguva imwe chete kune maduku maduku anobatanidzwa mukuita, nyaya yakadaro, chero bedzi kushandiswa kwemisungo inobatanidzwa muzuva rimwe chete ndiyo yakanakisisa.Kuwanda kwemapoka uye nguva dzinodiwa: 3 ~ 4 mapoka, 6 ~ 10 nguva, 3 ~ 4 mafambiro emasumbu makuru, uye 2 ~ 3 mapoka, 8 ~ 12 nguva, 2 ~ 3 kufamba kwezvinyama zviduku.Makuru mamhasuru anosanganisira: pecs, latissimus dorsi, abs nemakumbo.Kudzidzira kwekutanga kunofanira kunge kwakakodzera kuderedza uremu, kuwedzera nhamba.
Nguva yekutumira: May-04-2022