Ari gukina umupira w'amaguru (cardio)

Mu gihe ukina basketball, wiruka cyangwa usimbuka, biroroshye guteza imbere iterambere ry'amagufwa, kandi gukina basketball mu gihe cy'iterambere ni amahirwe meza yo gukura mu burebure. None se gukina basketball ni ugukora aerobic cyangwa aerobic?

Umupira w'amaguru ni uw'imbaraga zitagira umwuka cyangwa iz'imbaraga zidasanzwe (aerobics)

Umukino wa Basketball ni imyitozo ngororamubiri isaba imbaraga nyinshi, si imyitozo ngororamubiri isaba imbaraga nke, ahubwo ni imyitozo ngororamubiri isaba imbaraga nke.
Imyitozo ngororamubiri ya Anaerobic yerekeza ku myitozo ngororamubiri yihuta cyane aho imitsi iba iri mu mimerere yo "kubura umwuka wa ogisijeni". Imyitozo myinshi ya anaerobic iba ikomeye cyane kandi ihita ikorwa ako kanya, bityo iragorana kuyikomeza igihe kirekire kandi umunaniro uragabanuka buhoro buhoro.
Imyitozo ngororamubiri ijyanye no gukora imyitozo ngororamubiri ijyanye no gukora imyitozo ngororamubiri. Mu gihe cy'imyitozo ngororamubiri, ikoreshwa ry'umubiri mu gukora imyitozo ngororamubiri ririhuta, kandi ikoreshwa ry'imashini mu gukora imyitozo ngororamubiri ryihuta risaba ingufu nyinshi. Ingufu z'umubiri ziboneka binyuze mu gusenyuka no guhindurwa kw'isukari, poroteyine n'ibinure mu mubiri.

Ni izihe ngamba zo kwirinda mu gukina basketball?

1, hitamo inkweto nziza za basketball

Inkweto nziza za basketball zishobora kugufasha kurinda ibirenge byawe mu mikino ya basketball. Mu gihe ukora imyitozo, ushobora guhitamo ubwoko bw'inkweto zihariye zo kwitoza, ziciriritse, zoroshye gukora imyitozo kandi zigoye kunanirwa; mu gihe cy'umukino, ni byiza guhitamo ubwoko bw'inkweto ndende zipfunyitse ku birenge kandi zihambiriwe neza, zishobora gukumira kuvunika ibirenge byawe.

2, kwita ku itegurwa ry'ibikoresho byo kwirinda

Mbere yo gukina basketball, ni byiza kwambara udupfundikizo tw'akaguru, udupfundikizo tw'amavi, n'ibikoresho birinda amenyo n'ibindi bikoresho byo kwirinda. Gukomeretsa ivi muri rusange mu mukino wa basketball biterwa no kugongana, kwambara udupfundikizo tw'amavi ni uburyo bwiza cyane bwo kwirinda.

3. Ntukambare imitako mu gihe ukina basketball

Ntukambike impeta, impeta zo ku mazuru, impeta zo ku mazuru n'ibindi bintu bikomeye mu kibuga igihe ukina basketball, ibi bintu mu mukino wa basketball ni akaga gahishe. Bizoroha gukubita abandi mugihe ukina basketball kugira ngo ubafate umupira.

4, ntukambare indorerwamo mu gihe ukinnye basketball

Ni byiza kutambara indorerwamo mu gihe ukina basketball. Kuko indorerwamo zitazakina basketball gusa iyo
Hari ikintu kibangamira abantu nk'uko indorerwamo zitigita, kandi mu mukino ukomeye wa basketball, biroroshye kubaho bitewe n'impanuka y'indorerwamo zavunitse ku buryo zikubita mu maso ndetse no mu maso y'aho ibintu biri.

5. Kata inzara zawe mbere yo gukina basketball

Intoki zikunze gukomereka cyane muri basketball. Inzara ndende cyane ntizoroshye gukurura izindi gusa, ahubwo no mu gihe cyo gukubita no gufata umupira, biroroshye kureka inzara zigahinduka zigatera imvune.

6. Ishyushye mbere yo gukina basketball

Shyushya umubiri wawe mbere yo gukina basketball, ushobora gukora siporo yoroheje, gukanda amaguru yawe, kunyeganyeza intoki zawe n'ibindi. Reka umubiri winjire muri iyo mimerere vuba bishoboka.

Amabaraza ya basketball yo hanze ahendutse aragurishwa

Bitwara igihe kingana iki kugira ngo ugabanye ibiro ukina basketball

Bitandukanye bitewe n'umuntu ku giti cye kandi bifitanye isano n'imyitozo ngororamubiri ye ndetse n'ubushobozi bwe mu mikino ngororamubiri. Gukina basketball kugira ngo ugabanye ibiro biterwa n'inshuro ukina basketball n'ubukana bwa basketball yawe, bamwe ntibakunda gukina basketball, kandi nta kwiruka iyo ukina basketball, gutegereza ko basketball igera mu biganza, hanyuma ukitega kugabanya ibiro ukina basketball bishobora kuvugwa ko nta cyizere, kugabanya ibiro ukina basketball, bisaba kwihangana kwawe, mu gihe cyo kugenda ugomba kubyitangira n'umutima wawe wose, ikoranabuhanga ni ryiza cyangwa atari ryo ni kimwe. Ariko niba ku nshuro ya mbere mu kibuga ari uko isosi ya soya imeze, kugabanya ibiro biragoye cyane.

Imyitozo ngororamubiri ya aerobics itangirwa mu buryo bw'umwuga nka:

Abantu bafite umwuka wa ogisijeni wuzuye, imbaraga za siporo zigera kuri 70% by'umuvuduko w'umutima, imiyoboro y'amaraso igenda isimburana mu gihe kirenga iminota 30 ni imyitozo ngororamubiri;
Hari abafatanyabikorwa benshi bato nyuma yo kubona iyi paragarafu, bumva bavuzwe kandi nk'aho batavuzwe, ntacyo bitwaye ndagusaba gusobanura icyo iyi paragarafu isobanura;

Icya mbere: ni iyihe mikino isanzwe ikorwa ku bantu bafite umwuka wa ogisijeni uhagije?

1, kwiruka 2, gusimbuka umugozi 3, kugenda n'amaguru 4, basketball 5, gusimbuka hejuru 6, gusimbuka kure 7, umupira w'amaguru 8, imashini y'inyuma
2, ntabwo byujuje ogisijeni ihagije mu mikino isanzwe: koga, nibindi.

Aho bateli ya NAB Hydraulic Basketball Stand

Icya kabiri: uburyo bwo gusobanukirwa ubukana bw'imyitozo ngororamubiri kuri 70% by'umuvuduko w'umutima, siporo ni iyihe?

1, imbaraga zo gutwara umutima kuri 70% by'umuvuduko w'umutima: umuvuduko usanzwe w'umutima w'umuntu uhoraho ni: inshuro 60-100, kandi duhitamo gukora imyitozo ngororamubiri kugira ngo umuvuduko w'umutima wacu uzamuke ukagera hagati ya 100-150, ibi ahanini bishingiye ku muvuduko w'umutima wa buri muntu uhoraho kugira ngo uhindure, ubusanzwe niba ushaka kugabanya ibinure ku mpamvu, noneho umuvuduko w'umutima w'umugore ugenzurwa hagati ya 120-130, umuvuduko w'umutima w'umugabo ugenzurwa hagati ya 130-160 kugira ngo ubashe gukora Imyitozo ikurikira ni imwe mu myitozo ikunzwe cyane ushobora gukora;
2, ubusanzwe bihuye n'ibivugwa haruguru by'imikino ni: kwiruka (5 km), gusimbuka umugozi (2500) kuzamuka imisozi (uburebure bwa metero 350 cyangwa zirenga) basketball (gukina umukino wose) umupira w'amaguru (gukina umukino wose)
3, ntabwo bihuye n'ubukana bw'umutima buvugwa haruguru: kugenda buhoro, kugenda vuba, kwiruka, kunyeganyeza imashini y'umubiri mu buryo bwikora, n'ibindi.

Icya gatatu: hari imyitozo ngororamubiri isanzwe imara iminota irenga 30, wabyumva ute?

1, uruziga rusanzwe rw'iminota irenga 30 y'imyitozo ngororamubiri ruvuga: umubiri uri mu gikorwa runaka, uruziga rusanzwe, rushobora gusubiramo ibikorwa kandi ntiruhagarika gukurikiza iminota irenga 30, nko: kwiruka, gusimbuka umugozi, gutembera mu misozi, gusimbuka uruziga n'ibindi.
Hanyuma dufashe muri make imyitozo ngororamubiri ya aerobic dushobora gusobanukirwa: iminota irenga 30 yo gutembera kw'amaraso mu buryo burambye no mu buryo buhoraho hakurikijwe umuvuduko w'umutima wa 70%, no kwemeza ko imyitozo yabo ihagije kugira ngo igire ogisijeni: kwiruka, gusimbuka umugozi, gutembera ari imyitozo ngororamubiri ya aerobic!
Hanyuma ntabwo bifatwa nk'imyitozo ngororamubiri: 1, basketball (imbaraga z'umutima zigomba gukwirakwira, ariko kubera ko hari igice cy'umunsi, muri rusange ni bake cyane bakina badahagarara iminota irenga 30) 2, umupira w'amaguru (kimwe na basketball) 3, koga (umutima ntushobora kugera, kandi ogisijeni ntabwo ihagije) 4, kunyeganyeza umubiri w'igikoresho mu buryo bwikora (umutima ntushobora kugera) 5, gusimbuka hejuru (igikorwa kidatera amaraso kandi ntigishobora kugera ku minota irenga 30) 6, gusimbuka kure (no gusimbuka hejuru) (kimwe)

Ibindi bikoresho bya basketball

Icya kane: ni izihe nyungu n'ibibi byo gukora imyitozo ngororamubiri ya aerobic?

Ibyiza:

1, imyitozo ngororamubiri ishobora kugira ingaruka nziza zo kugabanya ibinure
2. Imyitozo ngororamubiri ya aerobic ishobora kongera ubushobozi bw'umutima n'ibihaha
3. Imyitozo ngororamubiri ya aerobic ishobora kunoza neza uburyo bwo gusinzira
4. Imyitozo ngororamubiri ya aerobic irangiye, umubiri uzaba utewe no kurekurwa kwa dopamine, ukabona kunyurwa mu mutwe nyuma yo gukora imyitozo ngororamubiri;

Ikibi:

1, abantu bafite umubyibuho ukabije cyane, batera kwangirika kw'ivi (ni byiza kubanza gukora siporo)
2, ku myitozo y'imitsi, hari ibyago byo kubura imitsi (kuko imyitozo ngororamubiri mu kubura ibinure icyarimwe umubiri uzasenya imitsi kugira ngo ubone poroteyine, bityo ni byiza ko abafatanyabikorwa mu gihe cyo kwiyongera kw'imitsi, uko bishoboka kose kugira ngo hirindwe aerobic, bashobora guhuzwa nyuma yo kubura ibinure;)
3, imyitozo ngororamubiri ikabije, izatuma uruhu rudakora neza, cyane cyane ku bw'abakozi bagabanya ibinure, kuko kugabanuka kw'ibinure vuba, kuko nta myitozo yo kongera imbaraga ikorwa ku gihe, bigatuma uruhu rudakora neza, bityo uruhu rugatakaza imbaraga, ikigaragara ni: isura y'imirongo y'itegeko, amaboko n'ibibero by'imirongo y'umubyibuho ukabije n'ibindi.