Mukamasewera basketball, kuthamanga ndi kudumpha, ndikosavuta kulimbikitsa kukula kwa mafupa, ndipo kusewera basketball panthawi yachitukuko ndi mwayi wabwino kwambiri wokulirapo. Ndiye kusewera basketball anaerobic kapena aerobic?
Basketball ndi anaerobic kapena aerobic
Mpira wa basketball ndi masewera olimbitsa thupi ovuta, masewera olimbitsa thupi, osati masewera olimbitsa thupi.
Kuchita masewera olimbitsa thupi a Anaerobic kumatanthauza masewera olimbitsa thupi othamanga kwambiri omwe minofu imakhala "yopanda mpweya". Zochita zambiri zolimbitsa thupi za anaerobic zimakhala zolimba kwambiri komanso nthawi yomweyo, motero zimakhala zovuta kupirira kwa nthawi yayitali ndipo kutopa kumachedwa kutha.
Kuchita masewera olimbitsa thupi kumagwirizana ndi masewera olimbitsa thupi. Panthawi yochita masewera olimbitsa thupi, kagayidwe kake ka thupi kamakhala kofulumira, ndipo kagayidwe kameneka kameneka kamafunika kugwiritsira ntchito mphamvu zambiri. Mphamvu za thupi zimachokera ku kuwonongeka ndi metabolism ya shuga, mapuloteni ndi mafuta m'thupi.
Zomwe muyenera kusamala posewera basketball
1, sankhani nsapato zabwino za basketball
Nsapato zabwino za basketball zingakuthandizeni kuteteza mapazi anu pamasewera a basketball. Pochita masewera olimbitsa thupi, mutha kusankha mtundu wa nsapato zoyeserera zapadera, zomwe zimakhala zotsika kwambiri, zomasuka kuchita komanso zosavuta kutopa; pamene masewerawa, akulimbikitsidwa kusankha mtundu wa nsapato zapamwamba zomwe zimakulungidwa pamapazi ndi kumangirizidwa mwamphamvu, zomwe zingalepheretse bwino kuthyola mapazi anu.
2, tcherani khutu pakukonzekera zida zoteteza
Musanasewere mpira wa basketball, ndi bwino kuvala zoyala mu akakolo, zoyala m’mabondo, ndi zoteteza mano ndi zida zina zodzitetezera. Masewera a basketball wamba kuvulala kwa bondo chifukwa cha kugundana, kuvala mawondo ndi njira yabwino kwambiri yotetezera.
3, Osavala zodzikongoletsera kusewera basketball
Osavala mphete, ndolo, mphete zapamphuno ndi zinthu zina zolimba pabwalo posewera mpira wa basketball, zinthu izi mumasewera a basketball ndi zoopsa zobisika. Zidzakhala zosavuta kukanda ena mukamasewera basketball kuti mutenge mpirawo.
4, osavala magalasi kusewera basketball
Ndi bwino kuti musamavale magalasi mukamasewera basketball. Chifukwa magalasi samangosewera mpira wa basketball mukakhala
Pali zosokoneza zina monga magalasi adzagwedezeka, ndipo mu masewera owopsa a basketball, zimakhala zosavuta kuchitika chifukwa cha kugundana kwa magalasi osweka kuti azikanda kumaso ngakhalenso maso a momwe zinthu zilili.
5, Dulani zikhadabo zanu musanasewere basketball
Zala ndizosavuta kuvulala mu basketball. Zikhadabo zazitali kwambiri sizosavuta kukanda zina, komanso poyendetsa ndikugwira mpira, zimakhala zosavuta kulola misomali kutembenuka ndikuvulaza.
6. Muzitenthetsa musanasewere basketball
Muzitenthetsa thupi lanu musanasewere basketball, mutha kuchita kuthamanga pang'ono, kukanikiza miyendo yanu, kusuntha zala zanu ndi zina zotero. Lolani thupi lilowe m'boma posachedwa.
Zimatenga nthawi yayitali bwanji kuti muchepetse thupi mukusewera basketball
Zimasiyana pakati pa munthu ndi munthu ndipo zimagwirizana ndi kulimbitsa thupi kwawo komanso luso lamasewera. Kusewera mpira wa basketball kuti muchepetse thupi zimatengera momwe mumasewerera basketball komanso kulimba kwa basketball yanu, anthu ena samasewera basketball nthawi zambiri, ndipo palibe kuthamanga mukamasewera basketball, kumangodikirira kuti mpirawo udumphire m'manja, ndiye kuti muchepetse thupi posewera mpira wa basketball zitha kunenedwa kuti palibe chiyembekezo, kuonda posewera mpira wa basketball, zomwe zimafuna kuleza mtima kwanu, mukuchita bwino kapena ukadaulo siwochita bwino. chinthu. Koma ngati nthawi yoyamba pa khoti ndi mkhalidwe wa msuzi wa soya, ndiye kuti kutaya thupi kumakhala kovuta kwambiri.
Kuchita masewera olimbitsa thupi kwa aerobic kumayambitsidwa mwaukadaulo monga:
Anthu omwe ali ndi mpweya wokwanira, mphamvu zolimbitsa thupi za 70% ya kugunda kwa mtima, kuyendayenda nthawi zonse kwa mphindi zoposa 30 ndi masewera olimbitsa thupi;
Pali ambiri abwenzi ang'onoang'ono ataona ndimeyi, amamva kuti akunena ndipo ngati sananene, zilibe kanthu ndikutengerani kuti mufotokoze tanthauzo la ndimeyi;
Yoyamba: ndi masewera otani omwe amapezeka mwa anthu omwe ali ndi mpweya wokwanira?
1, kuthamanga 2, kulumpha chingwe 3, kuyenda 4, basketball 5, kulumpha kwakukulu 6, kulumpha kwautali 7, mpira 8, makina ozungulira
2, samakumana ndi mpweya wokwanira masewera monga: kusambira, etc.
Chachiwiri: momwe mungamvetsetse kukula kwa masewera olimbitsa thupi kwa 70% ya kugunda kwa mtima, masewera ndi chiyani?
1, mphamvu zoyendera 70% ya kugunda kwa mtima: yachibadwa anthu malo amodzi kugunda kwa mtima ndi: 60-100 nthawi, ndipo timasankha kuchita masewera olimbitsa thupi kuti kugunda kwa mtima wathu kukwezedwa pakati 100-150, izi makamaka zochokera kugunda kwa mtima wa munthu aliyense malo amodzi kuti atembenuke, kawirikawiri ngati mukufuna kuchepetsa mafuta ndi cholinga, ndiye kugunda kwa mtima kwa akazi 0 120 controlled pakati pa amuna ndi 120 kugunda kwa mtima. 130-160 kuti muthe Zotsatirazi ndi zina mwazochita zodziwika bwino zomwe mungachite;
2, nthawi zambiri mogwirizana ndi zomwe zanenedwa pamwambapa zamasewera ndi: kuthamanga (5 km), kulumpha chingwe (2500) kukwera mapiri (kutalika kwa 350 metres kapena kupitilira apo) mpira wa basketball (sewera masewera onse) mpira (kuthamanga masewera onse)
3, osati molingana ndi kugunda kwamtima komweku pamwambapa: kuyenda pang'onopang'ono, kuyenda mwachangu, kuthamanga, kugwedeza makina amthupi, ndi zina zambiri.
Chachitatu: pali wokhazikika amatha kuzungulira mphindi zopitilira 30 zolimbitsa thupi, mungamvetse bwanji?
1, kuzungulira kwanthawi zonse kwa mphindi 30 zolimbitsa thupi kumatanthawuza: thupi muzochitika zinazake, zokhazikika, zobwerezabwereza zomwe zimachitika ndipo musasokoneze kutsatira kwa mphindi 30, monga: kuthamanga, kulumpha chingwe, kukwera maulendo, elliptical ndi zina zotero.
Kenaka timafotokozera mwachidule, masewera olimbitsa thupi omwe tingathe kumvetsetsa: kupitirira mphindi 30 zosasunthika komanso kuyendayenda kosalekeza komanso kuwonjezereka kofanana ndi kugunda kwa mtima kwa 70%, ndikuwonetsetsa kuti ntchito yawo yokwanira ya okosijeni: kuthamanga, kulumpha chingwe, kuyenda ndi masewera olimbitsa thupi!
Ndiye sizimaganiziridwa masewero olimbitsa thupi: 1, basketball (kugunda kwa mtima kugunda, koma chifukwa pali theka la nthawi, nthawi zambiri ndi ochepa kwambiri osayimitsa masewera oposa mphindi 30) 2, mpira (mofanana ndi mpira wa basketball) 3, kusambira (kugunda kwamtima sikungathe kufika, ndi mpweya si wokwanira) 4, kugwedeza thupi la chipangizocho sichingafike (kuthamanga kwa mtima) sikungathe kulumpha (kuzungulira kwa mtima) kuposa mphindi 30) 6, kulumpha kwautali (ndi kulumpha kwakukulu) (mofanana)
Chachinayi: ubwino ndi kuipa kochita masewera olimbitsa thupi ndi chiyani?
Ubwino:
1, masewera olimbitsa thupi a aerobic amatha kukwaniritsa zotsatira za kutaya mafuta
2, masewera olimbitsa thupi a aerobic amatha kupititsa patsogolo mphamvu ya mtima
3, Zochita zolimbitsa thupi za aerobic zimatha kusintha kugona bwino
4, masewera olimbitsa thupi atha, thupi lidzakhala chifukwa cha kutulutsidwa kwa dopamine, kupeza kukhutira kwamaganizo pambuyo pochita masewera olimbitsa thupi;
Zoyipa:
1, anthu onenepa kwambiri, amawononga bondo (ndikofunikira kuti muyambe kuchita masewera olimbitsa thupi)
2, pakuphunzitsidwa kwa minofu, pali chiopsezo cha kutayika kwa minofu (chifukwa kuchita masewera olimbitsa thupi a aerobic pakutayika kwamafuta nthawi yomweyo thupi limaphwanya minofu kuti lipeze mapuloteni, ndiye tikulimbikitsidwa kuti abwenzi pa nthawi ya kupindula kwa minofu, momwe angathere kupewa aerobic, akhoza kulumikizidwa pambuyo pake kutayika kwa mafuta;)
3, maphunziro aerobic mochulukira, adzatsogolera ku ulesi khungu, makamaka cholinga cha kutaya mafuta ogwira ntchito, chifukwa kutayika mofulumira kwa mafuta, chifukwa palibe nthawi yake ndi maphunziro mphamvu, chifukwa palibe chidule cha khungu, ndipo motero khungu ulesi, zoonekeratu ndi: nkhope ya lamulo mizere, mikono ndi ntchafu mizere kunenepa ndi zina zotero.
Wosindikiza:
Nthawi yotumiza: Nov-29-2024
