A wasanni, akwai rarraba rarraba a cikin nauyin da ya danganci ƙananan: nau'in mairobic da anaerobic. Akwai kuma ake kira gauraye, amma basu maye gurbin babban manufar horo. Bambanci tsakanin wadannan jinsunan biyu shine saturation na tsokoki tare da oxygen a lokacin motsa jiki. Wato, idan dakin motsa jiki na anaerobic ba zai kawo adadin oxygen ba saboda wannan dalili, to, tare da matsalolin maganin mairobic tare da shi.
Bambanci tsakanin aerobic da anaerobic
Abu mafi mahimmanci da ya kamata ka kula da ita shi ne yunkurin bugun jini, wato, rabo tare da kullun zuciya. Don sanin ƙimar tsauraran mairobic, kana buƙatar ɗaukar shekarunka daga maɗaukaki na 220. Idan, alal misali, shekarunka shekarun 40 ne, to, matsakaicin zuciyar zuciya shine 220-40 = 180 dari a minti daya. Duk da haka, buƙatar da aka tsara domin horo na mairo ya kamata ya zama akalla 90%. Ya juya, ga mutum mai shekaru 40, ya kamata zuciya ya zama cikin ƙuruciya 160 a minti daya.
Anaerobic load fara da dabi'u fiye da 50% na sakamako resultant. Wato, tare da horo na anaerobic, fashewa na mutum mai shekaru arba'in ya kasance 90 ((220-40) / 2) bugun jini da kuma mafi girma, dangane da tsananin da kuma daidaitawar horo.
Tare da horo na anaerobic, jiki yana nufin aiki ba tare da oxygen ba, wato, ba shi da lokaci don bunkasa a ƙarƙashin rinjayar kayan aiki. Ana tsire tsire-tsire da kuma lactic acid a cikinsu. Anaerobic jimiri zai iya zama takaice (har zuwa 25 seconds), matsakaici (har zuwa 60 seconds) da kuma babban (fiye da minti 2).
Irin nau'o'in ayyukan wasan motsa jiki sun hada da: yin iyo , wasan motsa jiki, wasan motsa jiki na aerobic (aerobics), yana gudana. Don anaerobic - kiwon bar da horo a cikin dakin motsa jiki.
Ya kamata a gudanar da aikin motsa jiki na asarar nauyi bisa ga wasu dokoki. Alal misali, ya kamata ka yi karin maimaitawa tare da nauyin haske kuma hankali rage takaita tsakanin hanyoyi. Ya kamata ka gaggauta hanzarika kuma ƙara karuwa. Bugu da ƙari ga waɗannan alamu, numfashi yana zama sau da yawa. Idan duk wannan ya ɓace, to, ƙara ƙara. Amma idan ya yi akasin haka, kayi nasara da shi, ya fi kyau hutawa. Kuma a lokacin da horo na anaerobic - akasin haka, ƙãra nauyi, rage repetitions da sauran lokacin da zai yiwu tsakanin repetitions.
Kada ku damu cewa nauyin anaerobic zai kara yawan ƙwayar tsoka kuma jiki zai zama kamar babban ball. Ya kamata 'yan mata kada su ji tsoron wannan saboda karamin testosterone a jikin. A kowane hali, yawan ƙwayar tsoka, yawancin adadin kuzari za su cinye tare da wannan ko wannan aikin, kuma daidai da haka, kuma karin fam zai wuce sauri. Tun da tsokoki sun yi nauyi fiye da kima, kilo za su tafi, koda kuwa kibiyar a kan ma'auni ya kasance a daidai darajar.
Duk da horon horo, abin da ke da jigon maganin mairobic da anaerobic, kar ka manta cewa kana bukatar ka rasa nauyi tare da jin dadi!