Ke pāʻani nei i ka cardio basketball

I ka pāʻani ʻana i ka pōpōpō, ka holo a me ka lele ʻana, maʻalahi ka hoʻoikaika ʻana i ka ulu ʻana o ka iwi, a ʻo ka pāʻani ʻana i ka pōpōpō i ka wā hoʻomohala he manawa maikaʻi loa ia e ulu ai. No laila, ʻo ka pāʻani basketball anaerobic a i ʻole aerobic?

He anaerobic a aerobic paha ka pōʻaleʻa

He hoʻoikaika koʻikoʻi ka pōʻaleʻa, hoʻoikaika anaerobic, ʻaʻole hoʻoikaika kino.
ʻO ka hoʻoikaika kino anaerobic e pili ana i ka hoʻoikaika koʻikoʻi kiʻekiʻe i kahi o nā ʻiʻo i loko o ke ʻano o "ka nele o ka oxygen". ʻO ka hapa nui o nā hoʻomaʻamaʻa anaerobic he ikaika kiʻekiʻe a hikiwawe, no laila paʻakikī lākou e mālama no ka manawa lōʻihi a lohi ka luhi.
Pili ka hoʻoikaika kino anaerobic i ka hoʻoikaika kino. I ka wā o ka hoʻoikaika kino, hoʻoikaika ʻia ka metabolism o ke kino, a ʻo ka metabolism wikiwiki e pono ai ka ʻai ʻana i ka ikehu hou aʻe. Loaʻa ka ikehu o ke kino ma o ka haki ʻana a me ka metabolism o ke kō, ka protein a me ka momona i loko o ke kino.

He aha nā mea e mālama ai no ka pāʻani kinipōpō

1, koho i kahi kāma'a basketball maika'i

Hiki i nā kāma'a basketball maika'i ke kōkua iā'oe e pale i kou mau wāwae i nā pā'ani basketball. Ke hoʻomaʻamaʻa, hiki iā ʻoe ke koho i ke ʻano o nā kāmaʻa hoʻomaʻamaʻa kūikawā, nā haʻahaʻa haʻahaʻa, ʻoluʻolu i ka hana a ʻaʻole maʻalahi i ka luhi; i ka wā o ka pāʻani, ua'ōleloʻia e koho i keʻano o nā kāmaʻa kiʻekiʻe i'ōwiliʻia i nā wāwae a nakinaki paʻa, hiki ke pale pono i ka uhakiʻana i kou mau wāwae.

2, e hoʻolohe i ka hoʻomākaukau ʻana i nā mea pale

Ma mua o ka pāʻani ʻana i ka pōpōpō, ʻoi aku ka maikaʻi o ke komo ʻana i nā kuʻekuʻe wāwae, nā kuli, a me nā pale niho a me nā mea pale ʻē aʻe no ka pale. ʻO ka pāʻani basketball maʻamau ka ʻeha ʻeha ma muli o ke kuʻi ʻana, ʻo ka hoʻohana ʻana i nā pā kuli kahi ala maikaʻi loa e pale ai.

3、Mai ​​ʻaʻahu i nā mea nani no ka pāʻani kinipōpō

Mai komo i nā apo, nā apo pepeiao, nā apo ihu a me nā mea paʻakikī ʻē aʻe ma ke kahua pāʻani i ka wā e pāʻani ai i ka pōpōpō, ʻo kēia mau mea i ka pāʻani kinipōpō pōʻino. He mea maʻalahi ke kahakiʻi i nā poʻe ʻē aʻe i ka wā e pāʻani ai i ka pōpōpō e hopu ai i ka pōleʻa.

4, mai ʻaʻahu i nā makaaniani no ka pāʻani kinipōpō

ʻOi aku ka maikaʻi ʻaʻole e komo i nā makaaniani i ka wā e pāʻani nei i ka pōpōpō. No ka mea, ʻaʻole e pāʻani wale nā ​​makaaniani i ka pōpōpō inā ʻoe
Aia kekahi keakea e like me na makaaniani e lulu ai, a ma ka paani kinipopo ikaika, ua maalahi ia ma muli o ke kuʻi ʻana o nā makaaniani nahā i mea e ʻakaʻaka ai ka maka a me nā maka o ke kūlana.

5、ʻoki i kou mau manamana lima ma mua o ka pāʻani kinipōpō

ʻOi aku ka maʻalahi o nā manamana lima i ka hōʻeha i ka basketball. ʻAʻole maʻalahi wale nā ​​manamana lima lōʻihi e ʻoki i nā mea ʻē aʻe, akā ma ke kaʻina hana o ka dribbling a hopu i ka pōleʻa, maʻalahi ke hoʻohuli ʻana i nā kui a hōʻeha.

6. E hoʻomaʻamaʻa ma mua o ka pāʻani kinipōpō

E hoʻomaʻamaʻa i kou kino ma mua o ka pāʻani basketball, hiki iā ʻoe ke hana i ka jogging māmā, kaomi i kou wāwae, neʻe i kou manamana lima a pēlā aku. Hiki i ke kino ke komo i ka moku'āina i ka hikiwawe loa.

Ke kūʻai aku nei i ke kūʻai ʻana i ke kūʻai ʻana o ka pōʻai poʻokela waho

Pehea ka lōʻihi o ka lilo ʻana o ke kaumaha i ka pāʻani basketball

He ʻokoʻa ia mai kēlā me kēia kanaka a pili i ko lākou kino ponoʻī a me ka hiki ke pāʻani. ʻO ka pāʻani kinipōpō e lilo ke kaumaha ma muli o ka nui o kāu pāʻani basketball a me ka ikaika o kāu basketball, ʻaʻole pāʻani pinepine kekahi poʻe, ʻaʻohe holo i ka wā e pāʻani nei i ka pōpōpō, ke kali wale nei i ka lele ʻana o ka pōpōpō i loko o nā lima, a laila manaʻo e lilo ke kaumaha ma ka pāʻani basketball hiki ke ʻōlelo ʻia ʻaʻohe manaʻolana, ʻo ka lilo ʻana o ke kaumaha ma ka pāʻani basketball, e koi ai i kou ahonui, i ke kaʻina o ka neʻe ʻana e hoʻopololei pono ʻia ka ʻenehana. Akā inā ʻo ka manawa mua ma ke kahua ka mokuʻāina o ka soy sauce, a laila paʻakikī loa ka lilo ʻana o ke kaumaha.

Hoʻokomo ʻia ka hoʻoikaika kino aerobic e like me:

ʻO ka poʻe i ka hāʻawi piha o ka oxygen, hoʻoikaika ikaika o 70% o ka puʻuwai puʻuwai, ʻo ka holo maʻamau ma mua o 30 mau minuke he hana aerobic;
Nui nā hoa liʻiliʻi ma hope o ka ʻike ʻana i kēia paukū, manaʻo i ʻōlelo ʻia a me he mea lā ʻaʻole i ʻōlelo ʻia, ʻaʻole pono iaʻu e lawe iā ʻoe e wehewehe i ke ʻano o kēia paukū;

Hoʻokahi: he aha nā haʻuki maʻamau i ka hihia o ka poʻe i ka lako piha o ka oxygen?

1, holo 2, lele kaula 3, hele wāwae 4, basketball 5, lele kiʻekiʻe 6, lele lōʻihi 7, pōpeku 8, mīkini elliptical
2, ʻaʻole i hoʻokō i ka oxygen kūpono haʻuki maʻamau: ʻauʻau, etc.

NAB Hydraulic Basketball Stand

ʻO ka lua: pehea e hoʻomaopopo ai i ka ikaika o ka hoʻoikaika kino no 70% o ka puʻuwai puʻuwai, he aha nā haʻuki?

1, lawe ikaika no ka 70% o ka puʻuwai puʻuwai: ka maʻamau kanaka static puʻuwai puʻuwai: 60-100 mau manawa, a koho mākou e hoʻoikaika i ko mākou puʻuwai e hoʻokiʻekiʻe ʻia ma waena o 100-150, ʻo kēia ka mea nui ma luna o kēlā me kēia kanaka static heart rate e hoʻohuli, maʻamau inā ʻoe e hoʻemi i ka momona no ke kumu o, a laila ua hoʻomalu ʻia ka puʻuwai puʻuwai o nā kāne. 130-160 hiki iā ʻoe ke hana ma lalo nei kekahi o nā hana kaulana loa āu e hana ai;
ʻO 2, e like me ka ʻōlelo ma luna o nā haʻuki: holo (5 km), lele kaula (2500) mauna (ke kiʻekiʻe o 350 mau mika a ʻoi aʻe paha) basketball (pāʻani i ka pāʻani holoʻokoʻa) soccer (holo i ka pāʻani holoʻokoʻa)
3, ʻaʻole e like me ka ikaika o ka puʻuwai o ka neʻe: hele mālie, hele wikiwiki, jogging, hoʻoluliluli maʻalahi i ka mīkini kino, etc.

ʻO ke kolu: aia nā kaʻa holo maʻamau ma mua o 30 mau minuke o ka hoʻomaʻamaʻa, pehea e hoʻomaopopo ai?

1, he kaapuni maʻamau o ka oi ma mua o 30 minuke o ka hoʻoikaika 'ana e pili ana i: ke kino i loko o kekahi hana kiko'ī, mau, repeatable pōʻaiapuni o ka hana a mai keakea i ka adherence i oi ma mua o 30 minuke, e like me: holo, lele kaula, hiking, elliptical a pela aku.
A laila, hōʻuluʻulu mākou, aerobic hoʻoikaika kino mākou hiki ke hoomaopopo: oi ma mua o 30 minuke o uninterrupted a me ka maʻamau circulation a me ka ikaika ma ka laina me ka 70% puʻuwai, a e hōʻoia i kā lākou iho oxygen- lawa hoʻoikaika kino: holo, lele kaula, hiking mea aerobic hana!
A laila, ʻaʻole i manaʻo ʻia he hoʻoikaika kino: 1, basketball (ʻoi aku ka ikaika o ka naʻau e hālāwai ai, akā no ka mea he hapa manawa, ma ke ʻano he kakaikahi ka pāʻani ʻole ʻole ma mua o 30 mau minuke) 2, soccer (e like me ka basketball) 3, ʻauʻau (ʻaʻole hiki ke piʻi ka naʻau, ʻaʻole lawa ka oxygen) 4, hoʻoluliluli ʻakomi i ke kino o ka hāmeʻa (ʻaʻole hiki ke piʻi ka naʻau ma mua o 5 mau minuke) 6, lele lōʻihi (a lele kiʻekiʻe) (ʻo ia hoʻi)

ʻOi aku nā mea hana pōpeku

ʻEhā: he aha nā pōmaikaʻi a me nā pōʻino o ka hoʻoikaika kino?

Nā pōmaikaʻi:

1, hiki i ka hana aerobic ke hoʻokō pono i ka hopena o ka momona momona
2、 Hiki i ka hoʻoikaika kino ke hoʻoikaika i ka mana cardiopulmonary
3、 Hiki i ka hoʻoikaika kino ke hoʻomaikaʻi maikaʻi i ka maikaʻi o ka hiamoe
4、Ua hoʻopau ʻia ka hoʻomaʻamaʻa Aerobic, e hoʻokuʻu ʻia ke kino ma muli o ka hoʻokuʻu ʻana o ka dopamine, loaʻa ka ʻoluʻolu o ka naʻau ma hope o ka hoʻoikaika kino;

ʻO ka hewa:

1, ka poʻe paʻa loa, hoʻopōʻino i ke kuli (pono ʻia e hana mua i ke kino kino)
2, no ka hoʻomaʻamaʻa ʻana i ka ʻiʻo, aia kahi pilikia o ka nalo ʻana o ka ʻiʻo (no ka mea, ʻo ka hoʻomaʻamaʻa aerobic i ka momona momona i ka manawa like e wāwahi ai ke kino i ka ʻiʻo no ka loaʻa ʻana o ka protein, no laila e manaʻo ʻia nā hoa i ka wā o ka loaʻa ʻana o ka ʻiʻo, e like me ka hiki ke pale aku i ka aerobic, hiki ke hoʻohui ʻia ma hope o ka momona momona;)
3, ka hoʻomaʻamaʻa aerobic kiʻekiʻe, e alakaʻi i ka laxity ʻili, ʻoi aku hoʻi no ke kumu o ka pohō o ka momona, no ka mea, ʻaʻohe manawa kūpono me ka hoʻomaʻamaʻa ikaika ʻana, ʻaʻohe hopena o ka ʻili, a no laila ka laxity ʻili, ʻo ia ka mea: ke alo o nā laina kauoha, nā lima a me nā ʻūhā o nā laina momona a pēlā aku.