Akusewera basketball cardio

Mukasewera basketball, kuthamanga ndi kulumpha, n'zosavuta kulimbikitsa kukula kwa mafupa, ndipo kusewera basketball panthawi ya kukula ndi mwayi wabwino kwambiri wokulirapo. Ndiye kodi kusewera basketball ndi anaerobic kapena aerobic?

Mpira wa basketball ndi wopanda mphamvu kapena aerobic

Mpira wa basketball ndi masewera olimbitsa thupi otopetsa, osagwiritsa ntchito mphamvu zamagetsi, osati masewera olimbitsa thupi.
Kuchita masewera olimbitsa thupi popanda kugwiritsa ntchito mphamvu zamagetsi kumatanthauza kuchita masewera olimbitsa thupi mwachangu kwambiri komwe minofu imakhala "yopanda mpweya". Masewera ambiri a popanda kugwiritsa ntchito mphamvu zamagetsi amakhala amphamvu kwambiri komanso nthawi yomweyo, kotero amakhala ovuta kuwapirira kwa nthawi yayitali ndipo kutopa kumachedwa kutha.
Kuchita masewera olimbitsa thupi popanda kugwiritsa ntchito mphamvu zamagetsi kumagwirizana ndi kuchita masewera olimbitsa thupi. Pakuchita masewera olimbitsa thupi, kagayidwe ka thupi m'thupi kamawonjezeka, ndipo kagayidwe ka thupi kamawonjezeka kumafuna mphamvu zambiri. Mphamvu ya thupi imapezeka kudzera mu kusweka ndi kagayidwe ka shuga, mapuloteni ndi mafuta m'thupi.

Kodi ndi njira ziti zodzitetezera posewera basketball

1, sankhani nsapato zabwino za basketball

Nsapato zabwino za basketball zingakuthandizeni kuteteza mapazi anu pamasewera a basketball. Mukamachita masewera olimbitsa thupi, mungasankhe mtundu wa nsapato zapadera zochitira masewera olimbitsa thupi, zomwe zimakhala zotsika kwambiri, zosavuta kuchita masewera olimbitsa thupi komanso zosavuta kutopa; panthawi yamasewera, tikulimbikitsidwa kusankha mtundu wa nsapato zazitali zomwe zimakulungidwa mozungulira mapazi ndikumangidwa mwamphamvu, zomwe zingalepheretse mapazi anu kusweka.

2, samalani ndi kukonzekera zida zodzitetezera

Musanasewere basketball, ndi bwino kuvala zotetezera ku akakolo, zotetezera ku mawondo, ndi zoteteza mano ndi zida zina zodzitetezera. Kuvulala kwa bondo komwe kumachitika chifukwa cha kugundana, kuvala zotetezera ku mawondo ndi njira yabwino kwambiri yodzitetezera.

3. Musamavale zodzikongoletsera posewera basketball

Musamavale mphete, ndolo, mphete za pamphuno ndi zinthu zina zolimba pabwalo mukamasewera basketball, zinthu izi mumasewera a basketball ndi zoopsa zobisika. Zidzakhala zosavuta kukanda ena mukamasewera basketball kuti mutenge mpira.

4, musavale magalasi posewera basketball

Ndi bwino kusavala magalasi mukamasewera basketball. Chifukwa magalasi samangosewera basketball mukamasewera
Pali kusokoneza kwina monga momwe magalasi amagwedezeka, ndipo mu masewera a basketball oopsa, n'zosavuta kuchitika chifukwa cha kugundana kwa magalasi osweka kotero kuti amakanda nkhope ndi maso a mkhalidwewo.

5. Dulani misomali yanu musanasewere basketball.

Zala za mpira wa basketball zimakhala zosavuta kuvulala. Zikhadabo zazitali kwambiri sizimangokanda zina, komanso zikamagunda ndi kugwira mpira, zimakhala zosavuta kulola misomali kuti itembenuke ndikuvulaza.

6. Dzitenthetseni musanasewere basketball

Tenthetsani thupi lanu musanasewere basketball, mutha kuchita kuthamanga pang'ono, kukanikiza miyendo yanu, kusuntha zala zanu ndi zina zotero. Lolani thupi lilowe mu mkhalidwewo mwachangu momwe mungathere.

Malo ogulitsira basketball akunja otsika mtengo akugulitsidwa

Kodi zimatenga nthawi yayitali bwanji kuti muchepetse thupi mumasewera basketball

Zimasiyana malinga ndi munthu ndipo zimagwirizana ndi kulimba thupi kwawo komanso luso lawo la masewera. Kusewera basketball kuti muchepetse thupi kumadalira kangati mumasewera basketball komanso mphamvu ya basketball yanu, anthu ena samasewera basketball nthawi zambiri, ndipo palibe kuthamanga mukamasewera basketball, kungoyembekezera kuti basketball idumphire m'manja, kenako kuyembekezera kuti muchepetse thupi posewera basketball kunganenedwe kuti palibe chiyembekezo, kuchepetsa thupi posewera basketball, zomwe zimafuna kuleza mtima kwanu, mukuyenda kuti mudzipereke ndi mtima wonse, ukadaulo ndi wabwino kapena ayi ndi chinthu chimodzi. Koma ngati nthawi yoyamba pabwalo ndi mkhalidwe wa soya sauce, ndiye kuti kuchepetsa thupi kumakhala kovuta kwambiri.

Kuchita masewera olimbitsa thupi otchedwa aerobics kumayambitsidwa mwaukadaulo motere:

Anthu omwe ali ndi mpweya wokwanira, mphamvu ya 70% ya kugunda kwa mtima, kuthamanga kwa magazi nthawi zonse kwa mphindi zoposa 30 ndi masewera olimbitsa thupi a aerobic;
Pali anthu ambiri ang'onoang'ono omwe amagwirizana nawo akawona ndimeyi, amamva ngati akunena ndipo ngati sananene, sizikukhudza ndikupita nanu kuti mufotokoze tanthauzo la ndimeyi;

Choyamba: Kodi masewera ofala ndi ati pankhani ya anthu omwe ali ndi mpweya wokwanira?

1, kuthamanga 2, kulumpha chingwe 3, kukwera mapiri 4, basketball 5, kulumpha kwakukulu 6, kulumpha kwautali 7, mpira 8, makina ozungulira
2, sichikwaniritsa mpweya wokwanira masewera wamba: kusambira, ndi zina zotero.

Chiyimidwe cha Mpira wa NAB Hydraulic

Chachiwiri: momwe mungamvetsetsere mphamvu ya masewera olimbitsa thupi pa 70% ya kugunda kwa mtima, masewerawa ndi otani?

1, mphamvu yoyendera ya 70% ya kugunda kwa mtima: kugunda kwa mtima kwa munthu nthawi zonse kumakhala kofanana ndi: nthawi 60-100, ndipo timasankha kuchita masewera olimbitsa thupi kuti kugunda kwa mtima wathu kukwere kufika pakati pa 100-150, izi zimadalira kwambiri kugunda kwa mtima kwa munthu aliyense komwe angasinthe, nthawi zambiri ngati mukufuna kuchepetsa mafuta kuti muchepetse, ndiye kuti kugunda kwa mtima kwa akazi kumayendetsedwa pakati pa 120-130, kugunda kwa mtima kwa amuna kumayendetsedwa pakati pa 130-160 kuti athe kuchita izi. Nazi zina mwazochita zodziwika bwino zomwe mungachite;
2, nthawi zambiri mogwirizana ndi mawu omwe ali pamwambapa, masewerawa ndi awa: kuthamanga (5 km), chingwe chodumpha (2500) kukwera mapiri (kutalika kwa mamita 350 kapena kuposerapo) basketball (kusewera masewera onse) mpira wamiyendo (kuyendetsa masewera onse)
3, sizikugwirizana ndi mphamvu ya kugunda kwa mtima yomwe ili pamwambapa: kuyenda pang'onopang'ono, kuyenda mwachangu, kuthamanga, kugwedeza makina olimbitsa thupi okha, ndi zina zotero.

Chachitatu: pali nthawi zonse zomwe munthu angachite masewera olimbitsa thupi kwa mphindi zoposa 30, kodi mungamvetse bwanji?

1, nthawi yokhazikika yochita masewera olimbitsa thupi yopitilira mphindi 30 imatanthauza: thupi lomwe limachitapo kanthu, nthawi yokhazikika, yobwerezabwereza ya zochita ndipo silimasokoneza kutsatira kwa mphindi zoposa 30, monga: kuthamanga, kulumpha chingwe, kukwera mapiri, kuzungulira kwa elliptical ndi zina zotero.
Kenako tikufotokozera mwachidule, masewera olimbitsa thupi a aerobic omwe tingathe kumvetsetsa: mphindi zoposa 30 za kuyenda kwa magazi kosalekeza komanso kosalekeza komanso mwamphamvu mogwirizana ndi kugunda kwa mtima kwa 70%, ndikuwonetsetsa kuti masewera olimbitsa thupi awoawo okwanira mpweya: kuthamanga, kulumpha chingwe, kukwera mapiri ndi masewera olimbitsa thupi a aerobic!
Kenako sizimaonedwa ngati masewera olimbitsa thupi a aerobic: 1, basketball (kugunda kwa mtima komwe kumafika, koma chifukwa pali nthawi yopuma, nthawi zambiri masewera ochepa osayima opitilira mphindi 30) 2, mpira wamiyendo (mofanana ndi basketball) 3, kusambira (kugunda kwa mtima sikungafike, ndipo mpweya sikokwanira) 4, kugwedeza thupi la chipangizocho chokha (kugunda kwa mtima sikungafike) 5, kulumpha kwakukulu (kuchita kosazungulira magazi ndipo sikungafikire mphindi zoposa 30) 6, kulumpha kwautali (ndi kulumpha kwakukulu) (mofanana)

Zida zambiri za basketball

Chachinayi: ubwino ndi kuipa kwa masewera olimbitsa thupi othamanga ndi kotani?

Ubwino:

1, kuchita masewera olimbitsa thupi kungathandize kwambiri pakuchepetsa mafuta m'thupi
2. Kuchita masewera olimbitsa thupi kungathandize kuti mtima ndi mapapo zigwire bwino ntchito
3. Kuchita masewera olimbitsa thupi kungathandize kwambiri kuti munthu agone bwino
4. Kuchita masewera olimbitsa thupi kwa aerobic kumalizidwa, thupi lidzayamba chifukwa cha kutulutsidwa kwa dopamine, ndipo mudzasangalala ndi maganizo pambuyo pa masewera olimbitsa thupi;

Choyipa:

1, anthu onenepa kwambiri, amachititsa kuwonongeka kwa bondo (ndibwino kuti muyambe kuchita masewera olimbitsa thupi kaye)
2, pa maphunziro a minofu, pali chiopsezo cha kutayika kwa minofu (chifukwa masewera olimbitsa thupi a aerobic pakutayika kwa mafuta nthawi yomweyo thupi lidzaphwanya minofu kuti lipeze mapuloteni, kotero tikukulimbikitsani kuti ogwirizana nawo panthawi ya kuwonjezeka kwa minofu, momwe tingathere kupewa aerobic, athe kuphatikizidwa pambuyo pake kutayika kwa mafuta;)
3, kuchita masewera olimbitsa thupi mopitirira muyeso, kumabweretsa kufooka kwa khungu, makamaka pofuna kuchepetsa mafuta, chifukwa kutaya mafuta mwachangu, chifukwa palibe maphunziro amphamvu omwe amachitidwa panthawi yake, zomwe zimapangitsa kuti khungu lisapindike, motero kufooka kwa khungu, zomwe zikuwonekeratu ndi izi: nkhope ya mizere yolamula, manja ndi ntchafu za mizere yonenepa ndi zina zotero.