Yana buga wasan ƙwallon kwando

Lokacin wasan ƙwallon kwando, gudu da tsalle, yana da sauƙi don haɓaka haɓakar ƙashi, kuma wasan ƙwallon kwando a lokacin haɓakawa shine kyakkyawar dama don girma tsayi. To shin wasan kwando anaerobic ne ko na motsa jiki?

Kwallon kwando ita ce anaerobic ko aerobic

Kwando motsa jiki ne mai ɗorewa, motsa jiki na anaerobic, ba motsa jiki ba.
Motsa jiki na anaerobic yana nufin motsa jiki mai sauri mai sauri wanda tsokoki ke cikin yanayin "rashin iskar oxygen". Yawancin motsa jiki na anaerobic suna da ƙarfi sosai kuma nan take, don haka suna da wuyar ci gaba na dogon lokaci kuma gajiya yana jinkirin tafiya.
Motsa jiki anaerobic yana da alaƙa da motsa jiki na motsa jiki. A lokacin motsa jiki, haɓakar metabolism na jiki yana haɓaka, kuma haɓakar metabolism yana buƙatar ƙarin kuzari. Ana samun kuzarin jiki ta hanyar rugujewa da narkewar sukari, furotin da mai a cikin jiki.

Menene matakan kariya don buga ƙwallon kwando

1, zabi takalman kwando masu kyau

Kyakkyawan takalman ƙwallon kwando na iya taimaka maka kare ƙafafunka a lokacin wasanni na kwando. Lokacin yin aiki, za ku iya zaɓar nau'in takalma na musamman na musamman, waɗanda suke da ƙananan ƙananan, masu jin dadi don yin aiki kuma ba sauki ga gajiya ba; yayin wasan, ana bada shawara don zaɓar nau'in takalma masu tsayi waɗanda aka nannade a cikin ƙafafu kuma an ɗaure su sosai, wanda zai iya hana karya ƙafafunku yadda ya kamata.

2, kula da shirye-shiryen kayan kariya

Kafin buga wasan ƙwallon kwando, yana da kyau a sanya takalmin ƙafar ƙafa, ƙwanƙolin gwiwa, da masu gadin haƙora da sauran kayan kariya don kariya. Gabaɗaya wasan ƙwallon kwando raunin gwiwa wanda ya haifar da karo, sa takalmin gwiwa hanya ce mai kyau don karewa.

3.Kada ku sanya kayan ado don buga ƙwallon kwando

Kada ku sanya zobe, 'yan kunne, zoben hanci da sauran abubuwa masu wuya a kan kotu lokacin wasan ƙwallon kwando, waɗannan abubuwa a wasan ƙwallon kwando wani haɗari ne na ɓoye. Zai zama da sauƙi a kame wasu yayin wasan ƙwallon kwando don ɗaukar ƙwallon.

4, kar a sanya tabarau don buga kwallon kwando

Zai fi kyau kada a sanya tabarau lokacin wasan ƙwallon kwando. Domin gilashin ba zai buga wasan ƙwallon kwando kawai lokacin da kuke ba
Akwai wani tsangwama kamar gilasai za su girgiza, kuma a wasan kwallon kwando mai zafi, abu ne mai sauki ya faru saboda karon da ya yi karo da gilashin da ya karye ta yadda za a kakkabe fuska da ma idanuwan lamarin.

5.Yanke farce kafin buga kwallon kwando

Yatsu sun fi fuskantar rauni a cikin kwando. Dogayen farcen yatsa ba kawai sauƙi ba ne kawai don tayar da wasu ba, har ma a cikin aikin dribling da kama kwallon, yana da sauƙi a bar ƙusa ya juya ya haifar da raunuka.

6. Dumama kafin wasan kwallon kwando

Ka dumama jikinka kafin buga wasan ƙwallon kwando, za ka iya yin gudu mai sauƙi, danna ƙafafu, motsa yatsunka da sauransu. Bari jiki zai iya shiga cikin jihar da wuri-wuri.

Kwando na waje mai arha yana siyarwa

Yaya tsawon lokacin da ake ɗauka don rasa nauyi wasan ƙwallon kwando

Ya bambanta daga mutum zuwa mutum kuma yana da alaƙa da lafiyar jikinsu da ikon motsa jiki. Wasan kwallon kwando don rage kiba ya danganta da yawan buga kwallon kwando da kuma karfin kwando, wasu ba sa yawan buga kwallon kwando, kuma babu gudu a lokacin wasan kwallon kwando, kawai jira kwallon kwando ta shiga hannu, sai a yi tsammanin rasa nauyi ta hanyar buga kwallon kwando za a iya cewa ba bege ba ne, a rasa kiba ta hanyar buga kwallon kwando, wanda ke bukatar hakurin ku, a cikin tafiyar da harkar ku kasance da zuciya daya da fasaha, ko fasaha daya ba ta da kyau. Amma idan karo na farko a kan kotu shine yanayin soya miya, to rasa nauyi yana da wuyar gaske.

An gabatar da aikin motsa jiki na motsa jiki kamar:

Mutanen da ke cikin isasshen iskar oxygen, ƙarfin motsa jiki na 70% na bugun zuciya, wurare dabam dabam na yau da kullun fiye da mintuna 30 shine motsa jiki na motsa jiki;
Akwai ƙananan abokan tarayya da yawa bayan ganin wannan sakin layi, jin an faɗi kuma kamar ba a faɗi ba, ba kome ba zan ɗauke ku don bayyana ma'anar wannan sakin layi;

Na daya: menene wasanni na yau da kullun a cikin yanayin mutanen da ke cikin cikakkiyar wadatar iskar oxygen?

1, Gudu 2, tsalle igiya 3, yawo 4, kwando 5, tsalle mai tsayi 6, tsalle mai tsayi 7, ƙwallon ƙafa 8, injin elliptical
2, baya saduwa da iskar oxygen isassun wasanni na yau da kullun: iyo, da sauransu.

Matsayin Kwando na Hydraulic NAB

Na biyu: yadda za a gane tsananin motsa jiki na 70% na bugun zuciya, menene wasanni?

1, karfin sufuri na kashi 70% na bugun zuciya: daidaitaccen bugun zuciyar dan adam na yau da kullun shine: sau 60-100, kuma muna zabar motsa jiki ta yadda bugun zuciyarmu ya tashi tsakanin 100-150, wannan ya dogara ne akan yanayin bugun zuciyar kowane mutum don canzawa, yawanci idan zaku rage mai don manufar, sannan ana sarrafa bugun zuciyar mata tsakanin 120-10 'tsakanin 3' maza. 130-160 don samun damar Wadannan sune wasu shahararrun atisayen da zaku iya yi;
2, yawanci daidai da bayanin da ke sama na wasanni sune: Gudu (kilomita 5), ​​igiya mai tsalle (2500) hawan dutse (tsayin mita 350 ko sama da haka) ƙwallon kwando (wasa duka wasan) ƙwallon ƙafa (guda dukan wasan)
3, baya cikin layi tare da girman bugun zuciya na sama na motsi: jinkirin tafiya, tafiya mai sauri, tsere, girgiza injin jiki ta atomatik, da sauransu.

Na uku: akwai iya zagayowar yau da kullum fiye da minti 30 na motsa jiki, yadda za a fahimta?

1, zagayowar motsa jiki na yau da kullun na fiye da mintuna 30 na motsa jiki yana nufin: jiki a cikin wani takamaiman aiki, na yau da kullun, sake zagayowar aiki kuma kada ya katse riko zuwa fiye da mintuna 30, kamar: Gudu, igiya tsalle, tafiya, elliptical da sauransu.
Sa'an nan kuma mu taƙaita, motsa jiki na motsa jiki za mu iya fahimta: fiye da minti 30 na rashin katsewa da kuma wurare dabam dabam na yau da kullum da kuma tsanani a cikin layi tare da 70% na zuciya, da kuma tabbatar da cewa nasu isassun iskar oxygen: Gudun, igiya tsalle, tafiya shine motsa jiki na motsa jiki!
Sa'an nan kuma ba a la'akari da motsa jiki na motsa jiki: 1, ƙwallon kwando (ƙarfin zuciya don saduwa, amma saboda akwai lokacin hutu, gabaɗaya kaɗan kaɗan ne marasa tsayawa wasa fiye da minti 30) 2, ƙwallon ƙafa (daidai da ƙwallon kwando) 3, yin iyo (ƙarajin zuciya ba zai iya isa ba, kuma oxygen bai isa ba) 4, girgiza jiki ta atomatik na na'urar (ciwon zuciya-5 ba zai iya kaiwa ga girma ba) Minti 30) 6, Tsalle mai tsayi (da tsalle mai tsayi) ( iri ɗaya)

Ƙarin kayan aikin ƙwallon kwando

Na hudu: menene amfanin motsa jiki da rashin amfani?

Amfani:

1, motsa jiki na motsa jiki na iya samun nasarar cimma sakamakon asarar mai
2, motsa jiki na motsa jiki na iya inganta ƙarfin zuciya
3. Aerobic motsa jiki iya yadda ya kamata inganta ingancin barci
4, Aerobic motsa jiki da aka kammala, jiki zai zama saboda a saki dopamine, samun m gamsuwa bayan motsa jiki;

Mummuna:

1, masu kiba sosai, suna haifar da wani lahani ga gwiwa (ana ba da shawarar fara motsa jiki)
2, don horar da tsoka, akwai haɗarin asarar tsoka (saboda motsa jiki na motsa jiki a cikin asarar mai a lokaci guda jiki zai rushe tsoka don samun furotin, don haka ana ba da shawarar cewa abokan tarayya a lokacin lokacin samun tsoka, kamar yadda zai yiwu don kauce wa aerobic, za a iya hadewa daga baya asarar mai;)
3, yawan horon motsa jiki, zai haifar da lallausan fata, musamman ma ma’aikatan da ke rage kiba, saboda saurin rage kiba, saboda ba a lokacin da ake samun horon karfin jiki, wanda ke haifar da rashin kutsewar fata, don haka lallashin fata, a fili yake: fuskar layukan doka, hannaye da cinyoyin layukan kiba da sauransu.