Yana buga wasan ƙwallon kwando

Lokacin buga ƙwallon kwando, gudu da tsalle, yana da sauƙi a haɓaka ci gaban ƙashi, kuma yin wasan ƙwallon kwando a lokacin ci gaban wata kyakkyawar dama ce ta ƙara tsayi. To shin yin wasan ƙwallon kwando mai saurin motsa jiki ne ko kuma aerobic?

Kwando yana da anaerobic ko aerobic

Kwando motsa jiki ne mai wahala, motsa jiki mai ƙarfi, ba motsa jiki mai ƙarfi ba.
Motsa jiki na anaerobic yana nufin motsa jiki mai sauri wanda tsokoki ke cikin yanayin "rashin isashshen iskar oxygen". Yawancin motsa jiki na anaerobic suna da ƙarfi sosai kuma nan take, don haka suna da wahalar jurewa na dogon lokaci kuma gajiya tana raguwa a hankali.
Motsa jiki mai ƙarfi yana da alaƙa da motsa jiki na motsa jiki. A lokacin motsa jiki, metabolism na jiki yana ƙaruwa, kuma metabolism mai sauri yana buƙatar ƙarin kuzari. Ana samun kuzarin jiki ta hanyar rushewa da metabolism na sukari, furotin da mai a cikin jiki.

Menene matakan kariya don buga ƙwallon kwando

1, zaɓi takalman ƙwallon kwando masu kyau

Takalman ƙwallon kwando masu kyau na iya taimaka maka kare ƙafafunka yayin wasannin ƙwallon kwando. Lokacin atisaye, zaka iya zaɓar nau'in takalman motsa jiki na musamman, waɗanda suke da laushi, masu sauƙin motsa jiki kuma ba sa gajiya; yayin da ake yin wasan, ana ba da shawarar ka zaɓi nau'in takalma masu tsayi waɗanda aka naɗe a ƙafafun kuma aka ɗaure su sosai, wanda zai iya hana karyewar ƙafafunka yadda ya kamata.

2, kula da shirye-shiryen kayan kariya

Kafin a buga ƙwallon kwando, ya fi kyau a sanya abin rufe idon sawu, abin rufe idon gwiwa, da abin rufe hakora da sauran kayan kariya don kariya. Rauni a gwiwa sakamakon karo, sanya abin rufe ido na gwiwa hanya ce mai kyau ta kariya.

3. Kada a sanya kayan ado don buga ƙwallon kwando

Kada a sanya zobe, 'yan kunne, zoben hanci da sauran abubuwa masu tauri a filin wasa lokacin da ake buga ƙwallon kwando, waɗannan abubuwan a cikin wasan ƙwallon kwando haɗari ne da ke ɓoye. Zai yi sauƙi a yi wa wasu rauni lokacin da ake buga ƙwallon kwando don ɗaukar ƙwallon.

4, kar a sanya tabarau don yin wasan ƙwallon kwando

Zai fi kyau kada a saka gilashi yayin wasan ƙwallon kwando. Domin gilashin ba wai kawai za su buga ƙwallon kwando ba ne lokacin da kake wasa
Akwai wani tsangwama kamar yadda gilashin za su girgiza, kuma a cikin wasan ƙwallon kwando mai zafi, yana da sauƙi a faru saboda karo da gilashin da suka karye har ma da goge fuska da idanun lamarin.

5. A yanke farce kafin a buga wasan ƙwallon kwando

Yatsun hannu sun fi saurin kamuwa da rauni a wasan ƙwallon kwando. Dogayen farce ba wai kawai suna da sauƙin karce wasu ba, har ma a lokacin da ake yin dripping da kama ƙwallon, yana da sauƙi a bar ƙusoshin su juya su haifar da raunuka.

6. Yi ɗumi kafin buga ƙwallon kwando

Ka ɗumama jikinka kafin ka buga ƙwallon kwando, za ka iya yin ɗan gudu kaɗan, ka danna ƙafafuwanka, ka motsa yatsunka da sauransu. Bari jikin ya shiga yanayin da wuri-wuri.

Tashoshin ƙwallon kwando na waje masu rahusa na siyarwa

Tsawon lokacin da ake ɗauka don rage nauyi yayin wasan ƙwallon kwando

Ya bambanta daga mutum zuwa mutum kuma yana da alaƙa da lafiyar jikinsa da iyawarsa ta motsa jiki. Yin wasan ƙwallon kwando don rage nauyi ya dogara da sau nawa kake buga ƙwallon kwando da ƙarfin ƙwallon kwando, wasu mutane ba sa yin wasan ƙwallon kwando, kuma babu gudu lokacin da kake buga ƙwallon kwando, kawai jira ne ƙwallon kwando ta shiga hannu, to ana iya cewa rage nauyi ta hanyar buga ƙwallon kwando ba shi da bege, rage nauyi ta hanyar buga ƙwallon kwando, wanda ke buƙatar haƙurinka, a cikin tsarin motsi don ka sadaukar da kai ga hakan da zuciya ɗaya, fasahar tana da kyau ko a'a abu ɗaya ne. Amma idan karo na farko a filin wasa shine yanayin miyar waken soya, to rage nauyi yana da matuƙar wahala.

An gabatar da motsa jiki na aerobic a cikin fasaha kamar haka:

Mutane suna samun isasshen iskar oxygen, ƙarfin motsa jiki na kashi 70% na bugun zuciya, yawan zagayawar jini akai-akai na fiye da mintuna 30 motsa jiki ne na aerobic;
Akwai ƙananan abokan hulɗa da yawa bayan ganin wannan sakin layi, ana jin an faɗi kuma kamar ba a faɗi ba, ba kome ba zan kai ku don bayyana ma'anar wannan sakin layi;

Na ɗaya: menene wasanni na gama gari a yanayin mutanen da ke cikin cikakken iskar oxygen?

1, gudu 2, tsalle igiya 3, hawa dutse 4, ƙwallon kwando 5, tsalle mai tsayi 6, tsalle mai tsayi 7, ƙwallon ƙafa 8, injin elliptical
2, bai cika isasshen iskar oxygen ba kamar yadda aka saba: yin iyo, da sauransu.

Tashar Kwando ta NAB Hydraulic

Na biyu: yadda ake fahimtar ƙarfin motsa jiki na kashi 70% na bugun zuciya, menene wasanni?

1, ƙarfin jigilar kaya ga kashi 70% na bugun zuciya: bugun zuciyar ɗan adam na yau da kullun shine: sau 60-100, kuma mun zaɓi yin motsa jiki don a ɗaga bugun zuciyarmu zuwa tsakanin 100-150, wannan galibi ya dogara ne akan bugun zuciyar kowane mutum da ya tsaya don canzawa, yawanci idan kuna son rage kitse don manufar, to bugun zuciyar mata yana sarrafawa tsakanin 120-130, bugun zuciyar maza yana sarrafawa tsakanin 130-160 don iyawa. Ga wasu daga cikin darussan da suka fi shahara da za ku iya yi;
2, yawanci daidai da bayanin da ke sama na wasannin sune: gudu (kilomita 5), ​​igiya mai tsalle (2500) hawan dutse (tsawo na mita 350 ko fiye) ƙwallon kwando (yi wasan gaba ɗaya) ƙwallon ƙafa (yi wasan gaba ɗaya)
3, ba daidai da ƙarfin bugun zuciya da aka ambata a sama na motsi ba: tafiya a hankali, tafiya mai sauri, gudu, girgiza na'urar jiki ta atomatik, da sauransu.

Na uku: akwai motsa jiki na yau da kullun na iya motsa jiki sama da mintuna 30, ta yaya za a fahimta?

1, zagayowar motsa jiki ta yau da kullun na fiye da mintuna 30 yana nufin: jiki a cikin wani takamaiman aiki, zagayowar aiki ta yau da kullun, mai maimaitawa kuma kada ku katse mannewa zuwa fiye da mintuna 30, kamar: gudu, tsalle igiya, hawa dutse, elliptical da sauransu.
Sannan mu taƙaita, motsa jiki na motsa jiki da za mu iya fahimta: fiye da minti 30 na zagayawa akai-akai da ba tare da katsewa ba da kuma ƙarfi daidai da bugun zuciya na kashi 70%, da kuma tabbatar da cewa motsa jiki nasu mai isasshen iskar oxygen: gudu, tsalle igiya, hawa dutse motsa jiki ne na aerobic!
To ba a ɗaukarsa a matsayin motsa jiki na aerobic ba: 1, ƙwallon kwando (ƙarfin bugun zuciya da za a iya haɗuwa da shi, amma saboda akwai rabin lokaci, gabaɗaya kaɗan ne kawai ake yin wasa ba tare da tsayawa ba fiye da mintuna 30) 2, ƙwallon ƙafa (daidai yake da ƙwallon kwando) 3, iyo (ƙarfin bugun zuciya ba zai iya isa ba, kuma iskar oxygen bai isa ba) 4, girgiza jikin na'urar ta atomatik (ƙarfin bugun zuciya ba zai iya isa ba) 5, tsalle mai tsayi (aiki mara zagayawa kuma ba zai iya kaiwa fiye da mintuna 30 ba) 6, tsalle mai tsayi (da tsalle mai tsayi) (daidai)

Ƙarin kayan wasan ƙwallon kwando

Na huɗu: menene fa'idodi da rashin amfanin motsa jiki na aerobic?

Fa'idodi:

1, motsa jiki na aerobic zai iya cimma tasirin asarar kitse yadda ya kamata
2. Motsa jiki na motsa jiki na iya inganta ƙarfin huhu
3. Motsa jiki na aerobic zai iya inganta ingancin barci yadda ya kamata
4、An kammala motsa jiki na motsa jiki, jiki zai kasance saboda sakin dopamine, samun gamsuwa ta hankali bayan motsa jiki;

Mummunan:

1, mutane masu kiba sosai, suna haifar da wasu lahani ga gwiwa (ana ba da shawarar yin motsa jiki da farko)
2, don horar da tsoka, akwai haɗarin rasa tsoka (saboda motsa jiki na aerobic a cikin asarar kitse a lokaci guda jiki zai karya tsoka don samun furotin, don haka ana ba da shawarar cewa abokan tarayya a lokacin karuwar tsoka, gwargwadon iyawa don guje wa aerobic, za a iya haɗa asarar kitse daga baya;)
3, yawan motsa jiki aerobic, zai haifar da rashin laushin fata, musamman ga ma'aikatan rage kiba, saboda saurin asarar kitse, saboda babu lokacin da za a yi horon ƙarfi, wanda hakan ke haifar da rashin matsewar fata, don haka rashin laushin fata, a bayyane yake: fuskar layukan umarni, hannaye da cinyoyin layin kiba da sauransu.