Paunenge uchitamba basketball, kumhanya uye kusvetuka, zviri nyore kusimudzira kukura kwebhonzo, uye kutamba basketball panguva yekusimudzira mukana wakanaka wekukura kureba. Saka kutamba basketball anaerobic kana aerobic?
Basketball is anaerobic kana aerobic
Basketball kurovedza muviri kunesimba, anaerobic exercise, kwete aerobic exercise.
Anaerobic Exercise inoreva kurovedza muviri kunomhanya-mhanya uko mamhasuru ari mumamiriro e "kushaya oxygen". Mazhinji maekisesaizi eanaerobic akanyanya kusimba uye nekukasira, saka anonetsa kuchengetedza kwenguva yakareba uye kuneta kunononoka kuenda.
Maekisesaizi eAnaerobic ane hukama kune aerobic exercise. Munguva yekurovedza muviri, metabolism yemuviri inokurumidza, uye iyo yakakurumidza metabolism inoda kushandiswa kwesimba rakawanda. Simba remuviri rinowanikwa kuburikidza nekuparara uye metabolism yeshuga, mapuroteni nemafuta mumuviri.
Ndedzipi dziviriro dzekutamba basketball
1, sarudza yakanaka basketball shangu
Shangu dzebhasikiti dzakanaka dzinogona kukubatsira kuchengetedza tsoka dzako panguva yemitambo yebhasikiti. Paunenge uchidzidzira, unogona kusarudza rudzi rwemhando dzeshangu dzekudzidzira, dzakaderera-pamusoro, dzakasununguka kudzidzira uye kwete nyore kuneta; apo mutambo, zvinokurudzirwa kusarudza rudzi rweshangu dzepamusoro dzakaputirwa pamakumbo uye dzakasungirirwa zvakasimba, izvo zvinogona kunyatsodzivirira kuputsa tsoka dzako.
2, teerera kugadzirira kwegiya rekudzivirira
Usati watamba basketball, zviri nani kupfeka mapedhi epamakumbo, mabvi emabvi, uye zvinorinda mazino uye zvimwe zvinodzivirira kudzivirira. General basketball mutambo kukuvara kwebvi kunokonzerwa nekudhumhana, kupfeka mapedhi emabvi inzira yakanaka kwazvo yekudzivirira.
3, Usapfeke zvishongo kutamba basketball
Usapfeke mhete, mhete, mhete dzemhuno nezvimwe zvinhu zvakaoma mudare paunenge uchitamba basketball, zvinhu izvi mumutambo webasketball injodzi yakavanzika. Zvichava nyore kukwenya vamwe kana uchitamba basketball kuti ubate bhora.
4, usapfeke magirazi kutamba basketball
Zviri nani kusapfeka magirazi paunenge uchitamba basketball. Nekuti magirazi haangotamba basketball kana iwe
Pane kumwe kupindira kwakadai semagirazi anozununguka, uye mumutambo webasketball unotyisa, zviri nyore kuitika nekuda kwekudhumhana kwakatyoka magirazi kuitira kukwenya kumeso uye kunyangwe maziso emamiriro ezvinhu.
5, Cheka nzwara usati watamba basketball
Zvigunwe zviri nyore kukuvara mubasketball. Kurebesa nzwara hazvisi nyore kukwenya vamwe chete, asiwo mukuita zvekurovera nekubata bhora, zviri nyore kurega zvipikiri zvichipinduka uye kukonzera kukuvara.
6, Dziya usati watamba basketball
Dziisa muviri wako usati watamba basketball, unogona kuita zvekumhanya zvishoma, dzvanya makumbo ako, fambisa zvigunwe zvako zvichingodaro. Rega muviri ugone kupinda muhurumende nekukurumidza.
Zvinotora nguva yakareba sei kuderedza uremu uchitamba basketball
Zvinosiyana kubva kumunhu kuenda kumunhu uye zvinoenderana nekusimba kwavo kwemuviri uye kugona mumhanyi. Kutamba basketball kuti udzike uremu zvinoenderana nekuti unotamba basketball kakawanda sei uye kusimba kwebasketball yako, vamwe vanhu havawanzo kutamba basketball, uye hapana kumhanya kana uchitamba basketball, kungomirira kuti basketball isvetuke mumaoko, wozotarisira kudzikira uremu nekutamba basketball zvinogona kunzi hapana tariro, kuderedza uremu nekutamba basketball, izvo zvinoda kushivirira kwako, mukuzvipira kwemoyo wese kwete tekinoroji yakanaka. chinhu. Asi kana nguva yokutanga padare iri mamiriro e soy muto, saka kurasikirwa uremu kwakaoma zvikuru.
Aerobic Exercise inounzwa nehunyanzvi se:
Vanhu vari muhuwandu hwakakwana hweokisijeni, kurovedza muviri kwakasimba kwe70% yemoyo wemwoyo, kutenderera nguva dzose kwemaminetsi anopfuura makumi matatu ndeye aerobic exercise;
Kune vakawanda vadikani vadiki mushure mekuona ndima iyi, inonzwa ichiti uye sekunge isina kutaurwa, hazvina basa ndichakutora kuti utsanangure zvinorehwa nendima iyi;
Imwe: ndeipi mitambo yakajairika munyaya yevanhu mune yakazara okisijeni?
1, kumhanya 2, svetuka tambo 3, kufamba 4, basketball 5, kusvetuka kukuru 6, kusvetuka kwenguva refu 7, nhabvu 8, elliptical machine
2, haisangane neokisijeni yakakwana mitambo yakafanana: kushambira, nezvimwe.
Chechipiri: nzira yekunzwisisa kusimba kwekurovedza muviri kwe70% yemoyo wemoyo, ndeipi mitambo?
1, kusimba kwekutakura kwe70% yekurova kwemoyo: iyo yakajairwa yemunhu static kurova kwemoyo ndeye: 60-100 nguva, uye isu tinosarudza kurovedza muviri kuitira kuti kurova kwemoyo yedu kusimudze kusvika pakati pe100-150, izvi zvinonyanya kubva pamunhu wega wega static kurova kwemoyo kutendeuka, kazhinji kana iwe uchizodzikisa mafuta nechinangwa che, ipapo chiyero chemoyo chevakadzi chinodzorwa pakati pe100-20-inodzorwa pakati pe100-150. 130-160 kuti ukwanise Izvi zvinotevera ndezvimwe zvezviitwa zvakakurumbira zvaunogona kuita;
2, kazhinji inoenderana nezvakataurwa pamusoro pemitambo ndeye: kumhanya (5 km), kusvetuka tambo (2500) kukwira makomo (kureba kwemamita mazana matatu nemakumi mashanu kana kupfuura) basketball (tamba mutambo wese) nhabvu (mhanya mutambo wese)
3, isingaenderane neiyo yepamusoro kurova kwemoyo kusimba kwekufamba: kufamba zvishoma, kufamba nekukurumidza, kumhanya, kuzunza otomatiki muchina wemuviri, nezvimwe.
Chechitatu: kune akajairwa anogona kutenderera anopfuura maminetsi makumi matatu ekurovedza muviri, sei kunzwisisa?
1, kutenderera kweanopfuura maminetsi makumi matatu ekurovedza muviri kunoreva: muviri mune chimwe chiitiko, chenguva dzose, chinodzokororwa kutenderera kwechiito uye usakanganise kuomerera kune anopfuura maminetsi makumi matatu, senge: kumhanya, kusvetuka tambo, kufamba, elliptical uye zvichingodaro.
Zvadaro tinopfupikisa, aerobic exercise tinogona kunzwisisa: kupfuura maminitsi makumi matatu ekutenderera uye nguva dzose kutenderera uye simba rinoenderana ne70% yemwoyo, uye kuve nechokwadi kuti ivo pachavo-okisijeni-yakakwana kurovedza muviri: kumhanya, kusvetuka tambo, kufamba-famba ndeye aerobic exercise!
Zvino hazvionekwe seaerobic kurovedza muviri: 1, basketball (kurova kwemoyo kusimba kusangana, asi nekuti pane hafu yenguva, kazhinji vashoma vasingamire kutamba kupfuura maminetsi makumi matatu) 2, nhabvu (yakafanana nebasketball) 3, kushambira (kurova kwemoyo hakugone kusvika, uye okisijeni haina kukwana) 4, kuzunungusa otomatiki kwemuviri wechishandiso chekutenderera hakugone kusvika (kutenderera kwemoyo) hakugone kusvika (kutenderera kwemoyo). anopfuura maminitsi makumi matatu) 6, kusvetuka kwenguva refu (uye kusvetuka kukuru) (zvakafanana)
Chechina: ndezvipi zvakanakira uye zvakaipira zvekurovedza muviri?
Benefits:
1, aerobic kurovedza muviri kunogona kubudirira kuita mhedzisiro yekurasikirwa kwemafuta
2, Aerobic kurovedza muviri kunogona kuvandudza cardiopulmonary kugona
3, Aerobic kurovedza muviri kunogona kunyatso kuvandudza kunaka kwekurara
4, Aerobic kurovedza muviri kwapera, muviri uchave nekuda kwekuburitswa kwe dopamine, kuwana kugutsikana kwepfungwa mushure mekurovedza muviri;
Zvakaipa:
1, vanhu vakafuta zvakanyanya, vakonzeresa kumwe kukuvadza kumabvi (zvinokurudzirwa kutanga kuita kusimba kwemuviri)
2, yekudzidzira tsandanyama, pane njodzi yekurasikirwa kwemhasuru (nekuti kurovedza aerobic mukurasikirwa kwemafuta panguva imwe chete muviri unopwanya tsandanyama kuti uwane mapuroteni, saka zvinokurudzirwa kuti vanobatana panguva yekuwana tsandanyama, sezvinobvira kudzivirira aerobic, inogona kubatanidzwa gare gare kurasikirwa kwemafuta;)
3, yakawandisa aerobic kudzidziswa, kuchaita kuti ganda kushaya simba, kunyanya nechinangwa chevashandi vanorasikirwa nemafuta, nekuti kukurumidza kurasikirwa kwemafuta, nekuti hapana nguva yakakodzera yekudzidziswa kwesimba, zvichikonzera kusabatana kweganda, uye nekudaro ganda raxity, zviri pachena ndezvekuti: kutarisana kwemirairo mitsetse, maoko uye zvidya zvemitsetse yekufutisa uye zvichingodaro.
Muparidzi
Nguva yekutumira: Nov-29-2024
