20 Nā laʻana o nā Aerobic a me nā hana Anaerobic - 'Ōuli

Wikiō: Amateur vs. Pro Training, Aerobic vs. Anaerobic, Pro Tips and More – Ask a Cycling Coach 353

Anter

Nā ʻokoʻa ma waena o nā hana aerobic a me anaerobic
Nā laʻana o nā hana anaerobic
Nā laʻana o nā hana aerobic

Ka hanu ʻana aerobic a me anaerobic ʻO lākou nā hana o ka loaʻa ʻana o ka ikehu e ka meaola i hoʻokaʻawale ʻia i ke alo a me ka ʻai ʻana o ka oxygen.

He aerobic kahi hanake koi ʻia ka ikehu e lawe i waho he ʻāpana ia o ka pōʻaiapā ʻokikena o ʻākoʻakoʻa a nā momona, ʻo ia ka mea e koi ai i nā hoʻokomo oxygen e lawe iā ia a kākoʻo iā ia i ka holo o ka manawa.
Anerobic kahi hana ke koi ʻole ʻia ka oxygen akā ʻoi aku nā kaʻina hana ʻē aʻe no ka loaʻa ʻana o ka ikehu, e like me ka fermentation o ka lactic acid a i ʻole ka hoʻohana ʻana o ATP (adenosine triphosphate) muscular.

Pono kēia mau noʻonoʻo i ka hana ʻana i nā haʻuki a i ʻole ka hoʻoikaika kino ʻana, i mea e koi ʻole ai i ka hoʻāʻo hou aʻe mai ke kino ma mua o ka mea kūpono i kēlā me kēia ʻano o ka loaʻa ʻana o ka ikehu.

Nā ʻokoʻa ma waena o nā hana aerobic a me anaerobic

ʻO ka ʻokoʻa nui ma waena o nā hana ʻelua, e like me kā mākou i ʻōlelo ai, i ke alo a i ʻole ka loaʻa ʻole o ka oxygen ma ke ʻano he mīkini no ka loaʻa koke o ka ikehu. Pili nā hana aerobic, a laila, i ka ʻōnaehana cardiorespiratory a hiki ke lōʻihi no kahi manawa lōʻihi., no ka mea ua waiho ʻia kona pae o ka noi i ka hiki i ko mākou kino e hoʻopili i ka oxygen mai ka lewa a hoʻolilo iā ia i loko o ke kino.

ʻAʻole like me nā hana anaerobic, nona ka pāhaʻi ʻana o ka ikehu mai nā mākala a me kā lākou mālama mālama ikehu, no laila he pōkole a he kiʻekiʻe nā hana ikaika. Inā hoʻolōʻihi ʻia ia i ka manawa, aia ka makaʻu o ka hōʻiliʻili ʻana i ka waikawa lactic, kahi huahana e pili ana i kēia hoʻohana kūpilikiʻi ʻana o ka glucose e alakaʻi pinepine ai i ka cramping a me ka luhi o nā mākala.

A laila: hoʻolōʻihi ʻia nā hana aerobic a māmā i ka ikaika waena, ʻoiai he ikaika a pōkole nā hana anaerobic. Eia nō naʻe, manaʻo ka hana hoʻoikaika pololei i ka hoʻohana kūpono o nā ʻano ʻelua o ka loaʻa ʻana o ka ikehu.

Nā laʻana o nā hana anaerobic

Kaumaha. I ka wā o ka hāpai ʻana i ke kaupaona, hana nā mākala i ka nui o ka hiki, hoʻokō i ka hana i kuhikuhi ʻia no kekahi manawa pōkole, ʻoiai ʻaʻole e hoʻohana ʻia ka hanu e hoʻohou hou i ka ikaika. Hoʻonui kēia i ka ikaika a me ke ahonui o ka mākala, e hana ana i ka hypertrophy..
ABS. ʻO kēia hana maʻamau ka anaerobic mai ka papa push-up i ka hana o ka hoʻonui ʻana i ka mana muscular a me ke kūpaʻa ʻana i nā kūlana luhi, ma o ka lōʻihi o ka hana hou ʻana o ka ikaika.
Nā lāhui pōkole a ikaika hoʻi (ʻōkuhi). He mau lāhui pōkole kēia akā me ka nui o ka hoʻāʻo, e like me nā heihei pālahalaha 100m, kahi hoʻomohala ʻia ka mana a me ka wikiwiki o nā ʻaoʻao lalo a me ke kino, ma luna o ke ahonui o nā meaola.
Hoʻolei kinipōpō lāʻau lapaʻau. ʻO ka hoʻoikaika ikaika pahū e pili ana i kahi nui o nā mākala i hoʻonohonoho ʻia e loaʻa ai ka ikaika ma hope o ke poʻo a hoʻolei i ka pōpō ma luna o ka poʻohiwi a hiki i ka hiki. Wikiwiki a ikaika kēia neʻe ʻana, no laila ʻaʻole ia e koi i ka hanu ʻana.
Lele ka pahu (lele lele pahu). Lawe ʻia kēia hoʻoikaika ma ka lele ʻana me nā wāwae ʻelua ma ka pahu o nā kiʻekiʻe like ʻole, e koi ana i nā wāwae e hōʻiliʻili i ka ikehu a me ka mana o nā mākala. He mea maʻamau ia i nā kaʻina hana crossfit.
Hoʻoikaika isometric. He ʻano hoʻoikaika ikaika ia i pili ʻole i ka neʻe, akā mālama i ke kūlana muscular no kahi manawa pōkole e hana i kahi hana mau, hāpai i ka hoʻomanawanui muscular i ka loaʻa ʻole o ka oxygen.
Nā pā a me nā mea like. Ke hoʻohana nei i ke kino ponoʻī e like me ke kaupaona, koi kēia mau hoʻoikaika i nā mākala o nā lima e ʻohiʻohi i ka ikehu e hāpai iā mākou i kahi helu pinepine a me ka palena o nā manawa, no laila ke hoʻolaha nei i kona mana a me ka hypertrophy, me ka ʻole o ka hanu ʻana i ka wā o ka hana.
Pahu ʻūlū (pahu paʻi). E like me nā barbells, akā i luna i lalo, hoʻohana kēia hana maʻamau i ka umekaumaha e like me ke kūpaʻa ʻana e lanakila ai, e hāpai ana i kou kaupaona ponoʻī ʻana i nā kau pōkole a me ka wikiwiki o ka hana e hoʻonui i ka loaʻa ʻana o ka mana i nā mākala.
ʻO Squats ʻO ke kolu o ka moʻo kūlohelohe e pili ana i nā pahu paʻi a me nā ʻōpū, hāʻule nā squats i ke kaupaona o ke kino pololei a hoʻolōʻihi ʻia nā lima (ai ʻole ma luna o ka ʻāʻī) ma nā ʻūhā, e ʻae iā lākou e hoʻāʻo e ala hou i lalo a i ʻole e loaʻa ka oxygen mai kā lākou hanu ʻana.
Luʻu manuahi a luʻu manuahi paha. ʻO kahi haʻuki ʻoi loa kaulana e hoʻopaneʻe nei i ka hanu ʻana i ka luʻu ʻana i lalo o ka wai, kahi e koi ʻia ai kahi mana nui e hoʻopaʻa i ka hanu, akā ʻo ka hana anaerobic pū kekahi, ʻoiai ma lalo o ka wai e hana nā mākala me ka ʻole o ka oxygen.

Nā laʻana o nā hana aerobic

Hele wāwae. ʻO ka hana maʻalahi e noho nei, me ka hana aerobic maikaʻi a lawe ʻia i loko o nā kau lōʻihi kahi e hana mau ʻole ai ka hanu a me ka ʻōnaehana puʻuwai, puhi i nā momona a me nā momona. Kūpono ia no ka mālama ʻana i nā māmā a hoʻonui i ka kūpaʻa o ka naʻau.
ʻO Trot. ʻO ka mana wikiwiki o ka hele wāwae kahi hoʻoikaika hoʻoikaika hopena ma nā wāwae a me nā kuli, akā ʻo kēlā Kākoʻo i ka hanu a me ka puʻuwai puʻuwai i ke alo o kahi koi ʻoi aku ka kiʻekiʻe a me ka hoʻomau ʻana o ka ikehu. Hoʻohui pinepine ʻia me nā wā hoʻomaha (hele wāwae) a me nā wā pōkole o ka holo (anaerobic).
Hula. ʻO kahi ʻano leʻaleʻa, pūʻulu o ka hoʻoikaika kino e hoʻohana i nā hana maʻa mau i ka hoʻomanawanui i ka hoʻomanawanui, ka hoʻohuihui a me ka hiki hanu e like me ka mea hiki ke hoʻolaha ʻia ma nā ʻano mele like ʻole e hāʻawi ana i ka mele e pono ai. He ʻano kaiāulu pono o ka hoʻoikaika kino pū kekahi.
Tennis. ʻO ka mea i kapa ʻia ʻo "haʻuki keʻokeʻo" kahi laʻana o nā hana aerobic, mai ka wā mai koi i ka neʻe mau ʻana ma ka pā, e makaʻala i ke ʻaoʻao o ka kinipōpō ʻo ia hoʻi, hoʻonui i ka wikiwiki i ka paʻi ʻia ʻana a hoʻihoʻi ʻia ma luna o ka ʻupena.
ʻAʻauʻau. ʻO kekahi o nā hana aerobic koi nui, no ka mea koi ia i nā hanu nui o ka ea e mālama i ke kino e holo i loko o ka wai. Hāpai ia i ka hiki i ka māmā, kūpaʻa puʻuwai a i kekahi manawa ka ikaika anaerobic o nā ʻaoʻao.
Lele ʻo Aerobic. ʻO ka papa hana haʻuki haʻuki maʻamau ʻO ia kahi laʻana kūpono ʻoi loa o kēia ʻano o nā hana me ka ʻai nui o ka oxygen, kahi e hoʻomau ʻia ai ka neʻe ʻana i ka wā o nā kaʻina hope loa a hilinaʻi ʻane ʻane wale nō ia i ke kūpaʻa kūlohelohe o ka meaola.
Paikikala. Ke koi nui nei ka hana o ke kaʻa paikikala ma nā lālā o lalo, ke koi nei i kahi cardiorespiratory nui loa a hiki i ka nui o ka hoʻomau ʻana o ka hana, i ke kaila o nā marathon, i nā kaapuni āpau e pono e uhi ʻia i ka wikiwiki waena. ʻO nā hopena hope loa, kahi i paʻi ʻia ka ikaika nui e hiki ai i nā wikiwiki kiʻekiʻe a hōʻea i mua, ma kahi o ka anaerobic.
Lālani. E like me ka hihia o ke kaʻa paikikala, akā me nā ʻaoʻao kiʻekiʻe a me ka pahu, pili ia kahi hana hoʻomau i ka manawa e koi ai i ka mālama luhi a me ka lawe ʻana i ka oxygen maikaʻi a mau, hiki ke hoʻomau i ka holo ʻana o ka moku me ka ikaika i paʻi ʻia ma nā hoe.
Lele kaula. Kūleʻa kēia hana i nā mea hana he nui o ka haʻuki, nā mea āpau e aʻo ʻia ai, no ka mea, koi ia i nā lele lele e hōʻalo i ke kaula, hiki ke hele wikiwiki a lohi hoʻi i ka hilinaʻi o ka hoʻomanawanui.
Soccer. Ua manaʻo ʻia he aerobic a me kahi haʻuki anaerobic, ʻoiai hoʻohui ia i nā holo pōkole a ikaika me ka neʻe mau ʻana i mua o ka pā nui, ke kali nei i ka hana o ka kinipōpō. Me ke koe o ka mea kiaʻi, ʻaʻohe o nā mea pāʻani pōpeku e noho paʻa, no laila pono ia i ka hanu maikaʻi a me ka naʻau kūpono.