Me pēhea te ki te whakatau i te paepae hāorakore?

I roto i te hākinakina manawanui he ona ake tikanga. Ko te ariā matua i konei ko te paepae hāorakore (ANP). Nuinga o ngā wā e whakamahia ana te wā i roto i eke pahikara, i roto i te oma, i roto i te ski hōiho, iwi e haere ana, te kauhoe me te hoenga. ANP Ko te tīmatanga matua ka kōwhiri i te pikaunga whakangungu, me te i roto i te mahere hanga mo te hui. I runga i tenei ahua, tangohia ake talena whakangungu, whakaritea e whakamatautau te taumata o te whakangungu hākinakina. E rua ngā momo o te mahi: takohe me te hāorakore. Me pēhea e rerekē ratou, ka pehea ki te whakatau i te paepae?

Te paepae takohe me te hāorakore

whakaritea ahotea taumata kaha paepae e te pākia e hāorakore (ANSP). A, no te tae tenei ira te (paepae) tino whakanuia ana te kukū o te lactate i toto, te tere o tona hanganga i roto i te tinana riro tino teitei auau whakamahi. te tikanga tīmata tupu o tenei ina nui te kukū lactate ahua 4 mmol / l. tae paepae anaerobic te i roto i pā ana ki 85% o te pini taupū mōrahi, a ka 75% o te hāpainga hāora mōrahi.

Ko te lactate kukū hua tuatahi ata wāhi paepae tuatahi - paepae kori tinana. Whakatika ki tenei wā, i reira he kahore hua nui i roto i te pākia e hāorakore.

Hā ora me te mahi sipoti rauemi pūngao rerekē anaerobic, e whakamahi ana te tinana i te wa o te mahi.

Takohe manawa rite te whakamahi rauemi hāora ranei. Anaerobic (piha Power) te whakamahi i "wahie rite" i uaua kiko, i runga i te toharite pumau reira mo 12 hēkona, me te ka ano riro tūmomo kori tinana.

Enei momo e rua o pikaunga rerekē i roto i te mahi:

• faarahi whakangungu anaerobic nga tawhā Nuiōrau, ine aua heke me era atu i waenganui i ngā huinga.
• I roto i te hā ora tūmomo iti tawhā Nuiōrau Tukuruatia ai whakanui i te ine nui, te tiki break.

Pānga o te ahotea hāorakore

Power kawenga hāorakore whakatairanga i te tupu o te uaua papatipu me tona ngā. He nui ki te mau ki te kai tōtika tika reira, te kore e hei kaha uaua iti kaha mā te whakahohe rōpū uaua. I roto i nga wahine, i maturuturu iho taumata testosterone, na kahore e whakawehi ana.

Ki te pikaunga o te mana-momo puta iti Calories atu te whakangungu o takohe momo, te wahi i te kohi o ratou uaua kei roto i ngā tau nui. I roto i te mau parau te tahi atu, te nui ake uaua, te atu i roto i te ra i reira ko te tahunga o Calories, ara, ki te kahore he mahi tinana.

Ki te tae te paepae whakangungu kaha te pākia e hāorakore, kua whakatere te tukanga pūkoro, ka pānga ki te ngako tahunga. mau te pānga o te pi te mo te hawhe ra. Ki te nui te taimaha te taimaha o te ngako uaua, ara i roto i te ngaro atu o te mate taimaha whānui, ka whakaiti i te rōrahi tinana.

Ko te whakamahi o nga pikaunga mana

Tae atu anaerobic kawenga whakangungu, ka taea e koe te whakatutuki i ngā hua maere, whakaiti i te mōrea o maha mate. Ko te whakamahi o ratou ko e whai ake:

• Kei te hurihuri tonu Bone kiato.
• whakakaha i te pūnaha Cardiovascular te.
• Prevention o wāhitanga mo te whanaketanga o te mate huka. kawenga anaerobic whakamahia i roto i te maimoatanga matatini o te mate.
• iti te mōrea o te whakawhanake mate pukupuku te.
• whakapiki i te reira i te hauora whānui, moe.
• Puta i te reira ma te tinana o ngā tāoke.
• Purenga o te kiri.

paepae hāorakore: whakatau

Anaerobic paepae i huaina whakawhiti i takohe ki te pūnaha pūngao tuku anaerobic, whakawhitia ai te tere o te tupu, me te hanganga o te waikawa lactic te i te puhoi ki te wāhanga nohopuku. Kaitäkaro taua tauira e taea te kite ki te rere kaha. rapu katoa kaikōkiri ki te whakatau i tō paepae hāorakore.

He mea nui i roto i tawhiti reo, me te roa i te tere te whakanui ake ki te whakahaere i te tupu o te waikawa lactic i roto i te uaua.

A, no te neke whakangungu tere hōtaka lactate whakaeminga tīpakohia tika i roto i te ahunga o te whakanui ake i te tere rere te tata auau ngakau mōrahi (HR). I roto i te mau parau te tahi atu, ka taea e te roa te kaikawe rere i te pini tiketike, i whakaū i te tere tiketike.

Te tangata Kei te mahi nei i runga i te whakanui ake mahi sipoti, whai ana ki te kitea koutou paepae hāorakore. E tū trainings i te arataki i runga te paepae, me te iti i raro reira.

He mea tika ki te mohio tona rohe mahi kaha, auau, auau ngakau, i roto i nei tae te paepae ko, te peke i roto i ngā taumata lactate i roto i te toto.

rangahau taiwhanga

Ko te tikanga pai o te whakatau i te ANSP - he ako taiwhanga. A, no te haere i te whakamātautau i roto i te torutoru taiwhanga meneti kaipara rere i kīia e rerekē. Hei whakatau i te taumata o te lactate i tona maihao taataa.

E ono ngā wāhanga o te roanga o e rima meneti i ia whakamātautau Paerewa. Ki te wahi o ia piki tere rere taumata hou. Te whati i waenganui ia ratou i roto i te meneti kotahi taea ki a koe te tango i te whakamātautau toto. I roto i te tere wāhanga tuatahi o te tere puhoi o te marathon, te whakamutunga - tere whakataetae i runga i te tawhiti o te 5 km. I muri i readout physiologist hanga he kauwhata, e taea te kite i te reira i te wahi hāngai te paepae hāorakore ki te ngā auau ngakau me tau omaoma tempo.

Ko te kauwhata e āhei ki a koutou sioloto te wahi tīmata lactate ki ara koi.

Noatia, e kore e taea e te pā o tenei whakamātautau-kaitiaki utu ki te kia utu, a kahore nga pa i reira he taiwhanga rangahau. Kaitäkaro pērā whakamana te tukanga e tonu, mai kia huri i te paepae hāorakore i runga i te wā. E te tahi atu huarahi ki te whakatau i te ANSP.

Rere i runga i Wā

Hei haere te ara whakamātautau e hiahiatia ana ki te pikitanga o te 1%, tetahi mata i reira e taea hohoro a ngāwari koutou neke me ïa whanganga i te tawhiti haere. O te whakaaro ka hiahia te aroturuki auau ngakau, me te stopwatch. Hei whakatau i tō paepae hāorakore, kia rere te whakamātautau i te ope hou, okioki me te hou.

Tuatahi, ko te tere o te rere i te marama, mahana-ake. Na, mōhio te wa mo te hawhe haora, ka rere tae noa ki taea i te auau mōrahi. Konei te mea matua - ki te ārai i te hapa noa - he auau tiketike tuatahi, a oti whakaiti o rohirohi i te mutunga. Tenei pā te hua whakamātautau. Hei whakatau i te paepae hāorakore, whanganga te pini e 10 meneti i muri i te tīmatanga, ka te mutunga o te oma. E ako tohu, wehea te hua i roto i te hawhe - ko te auau ngakau i ai to koutou tinana tae tona ANSP tenei.

He maha rangahau whakau te tika, me te tika o te whakamātautau, ki te te whakahaere i te reira i roto i te hanganga ture ki te tikanga e tika ana katoa. Tūtohutia hoki katoa kaitiaki-i aroha.

lactometer kawe inenga

Ki te kore koe e taea e te ine i te taumata o te paepae hāorakore i roto i te taiwhanga, ka taea e koe te whakamahi i te lactometer kawe Accusport Lactate i rere i runga i te faananea i hokohoko-maero ranei. Kua whakamatauria tenei pūrere tona tika, he pono ngā taumata whakaaturanga lactate. He rite ki te whakamātautau taiwhanga te ako. Tu ana wae o te maha mano moni. Ki te whakarite koe i te utu ki te utu o analyzers lactate, e kua whakamahia i roto i te taiwhanga, he reira ngawari te. E mea pinepine, hokona he pūrere taua te puna ratou penapena, i roto i ngā wāhanga, i roto i ngā kura hākinakina.

mahi whakataetae

Me pēhea te ki te whakatau i te paepae hāorakore i runga i mahi whakataetae? Ko iti hangarau tenei tikanga. tātaitia te tohu e hāngai ana i runga i nga tau o hua whakataetae. I roto i te kaitiaki ite hāngai ANP āhua reiti mō ngā tawhiti i te 15 km ki te hawhe-marathon (21 km). Ko te mea, ko te e i enei tawhiti i te kaikawe i whakaritea e te auau o te uara paepae hāorakore. maha wikitoria Poto-tawhiti kaipara, hira o tona API, te tere marathon paku raro te ANP. Ki te mahi te kaikawe pinepine i tawhiti poto, ka e pōturi e 6-9 C / km te tere paepae anaerobic i roto i te whakataetae tere 10 km. I taea hoki e kitea pānuitanga auau ngakau te tere e faaitoito paepae anaerobic (ANSP), ko te pini i roto i te 80-90% o nga rahui, me 85-92% o te auau ngakau mōrahi. Otiia, nga kaipara, rerekē tenei hononga i runga i te kaha o te rauropi me ngā āhuatanga ira rānei.

Me pēhea te ki te whakapiki ake i te paepae hāorakore (ANP)

He tino nui Workout i to koutou ake ANSP mō kaitiaki tawhiti roa, engari e kore e tokomaha matau me pehea ki te whakapiki ake i te paepae hāorakore. Ko te tino ohie tenei tikanga - me tika ki te rere i te taumata ki runga ake i te ANP.

ANP-whakangungu i mawhiti tuatahi te mea ki te waiho noa te mahi nui-tere, engari kia kia whakaaro ratou rite te ara ki te whakapiki ake i te manawanui, te pupuri i te tere no te te wa roa.

E wehea ANP-whakangungu ki toru momo. Ratou mahi matua - ki te pupuri i rere i te tere, ina haamata lactate toto ki te whakaemi. Ki te rere koe puhoi rawa, e kore e te pānga o te taraiwa pā te hua i roto i te paepae hāorakore. e kore e tere rawa waikawa oma lactic te tu i te auau tiketike mo te wa roa. A ani i te pānga e hiahiatia ana o whakangungu, i te mea e taea ki te pupuri i te kaha tika.

Ko te matua momo o whakangungu, e whakanui i te ANP he rere tempo, ANP, ANP me awhe tūmomo maunga. kia āhua kaha i roto i te whakangungu katoa, i he tiketike, engari kia taea te pupuri e koe i te reira no te te wa roa. Ki te nui ake te auau 6 hekona / km, ka ngana ki te neke atu pōturi. Ki te te ra i muri ite koutou mamae i roto i te uaua, kua nui tere ka rere.

rere tere

rere Tempo - puāwaitanga paepae hāorakore whakangungu, rere i runga i ANSP tautokona hoki 20-40 meneti. titiro reira e whai ake:

• Ka rite ki te mahana - rere 3 km ngāwari.
• tere whakataetae - 6 km.
• Hoki te toitoi hauhautanga-iho poto.

kawea whakangungu i roto i runga i te ara faananea i ranei. He pai ki te whakahaere whakangungu i runga i te ara i tohua ki te taea ki te aroturuki o te kaupae me te tere. Mā te whakamahi i te aroturuki auau ngakau, ka taea e koe te whakamahi i te tawhā auau ngakau ki te whiriwhiri i te uara tika mo te tūmomo muri. I roto i te torutoru ra, kaitäkaro ite ratou taumata tere ANP e hiahiatia ana. whakaatu Studies e te hunga kaitäkaro e mau kotahi tona ANP tere, ka tā i te reira ki te pū nui. Tīmata i 5-10 km - ko reira he rerekē pai ki te tempo whakangungu. Otiia i konei te tikanga kia matou tupato ki te hinga tawhiti, e kore e ki te tiki wāhi i roto i te iwi, mā te whakamahi i tona kaha ki taea tino.

ANP-wā

Ka taea e ngā pānga e rite te tutuki e whawhati te iwi katoa ki te maha wāhanga (2-4). Taua ahua o te whakangungu, e huaina ana ko "wā mārie" whakaekea he physiologist hākinakina Dzhek Deniels. Hei tauira, he oma o 8 meneti te wā e toru-meneti i waenganui i trustsovy rere taumata ANP, e toru nga wa toutou te. I roto i te whānui, huri i te reira i runga i te taumata ANP 24 meneti o te rere. He tona drawback tenei momo o te whakangungu: kahore he pēhanga hinengaro, i te mea huru o tempo tonu o te iwi. I roto i te akoranga o te whakataetae kore e pā reira te whanonga o te kaikawe.

Mountain ANP-whakangungu

Ko maitai faarahi i roto i te ta'uma iwi roa paepae hāorakore. Ki te he waimarie koe, a ka ora koutou i roto i te rohe ki te takiwā pukepuke maunga ranei, e taea te mahi i te ANP-whakangungu, e arotahi ana ki te ara i roto i te tiketike. A feruri na e whai koe i te ara he roa o te 15 km, te wahi i reira e wha toronga, ia o nei te mea e pā ana ki 800 mita, me, mo te tauira, he 1.5 km. Ikuna'i ake i to ratou API taumata, ka taea e riro koe 20 rere miniti ki te kaha taua, i pau i runga i te pikinga maunga.

urutaunga matua

tino taea whakangungu tamau whakapai ake koutou ake kohi mōrahi hāora (IPC). He mea e taea ki te tupu i roto i nga tau wawe o te whakangungu anake, a ka tae te mania. Kai koutou workouts i te tīmatanga o te tau i tino kaha, ko reira pea ki te whakapiki ake i Kua whakatinanahia te taea o te IPC. Heoi, e taea ki te tupu i te tiketike urutaunga ōrau IPC puta i roto i ngā pūtau uaua te paepae hāorakore ko.

nui haere ana te paepae hāorakore te ka hua, ka heke lactate production, me te tona tere o piki neutralization. Ko te urutaunga tino nui e whakanui i te paepae hāorakore, te tono nga āhuatanga e whai ake nei:

• faarahi te rahi me te maha o ngā pungaraungao;
• faarahi capillary kiato;
• faarahi te mahi o whākōkī takohe;
• faarahi i roto i te pūtoto kukū.

whakangungu tika i raro i te mātakitaki o ngā kaiwhakaako e mātau ki te āwhina i te whakapiki ake i te paepae hāorakore, me te whakatutuki i ngā hua tiketike i roto i te hākinakina.