Ari kutamba basketball cardio

Pakutamba basketball, kumhanya uye kusvetuka, zviri nyore kukurudzira kukura kwemapfupa, uye kutamba basketball panguva yekukura mukana wakanaka wekukura. Saka kutamba basketball kunenge kusina simba here kana kuti aerobic?

Basketball ine anaerobic kana aerobic

Basketball kurovedza muviri kunorema, kurovedza muviri kusina aerobic, kwete kurovedza muviri.
Kurovedza muviri pasina aerobic zvinoreva kurovedza muviri nesimba rinomhanya apo tsandanyama dzinenge dziri mumamiriro ekushaya "oxygen". Mazhinji ekurovedza muviri pasina aerobic anonyanya kushanda nesimba uye anokurumidza kuitika, saka anonetsa kugara kwenguva yakareba uye kuneta kunononoka kupera.
Kurovedza muviri pasina aerobics kunoenderana nekurovedza muviri. Munguva yekurovedza muviri, metabolism yemuviri inokurumidza, uye metabolism inokurumidziswa inoda kushandiswa kwesimba rakawanda. Simba remuviri rinowanikwa kuburikidza nekupwanywa uye metabolism yeshuga, mapuroteni nemafuta mumuviri.

Ndezvipi matanho ekudzivirira pakutamba basketball

1, sarudza shangu dzebasketball dzakanaka

Shangu dzakanaka dzebasketball dzinogona kukubatsira kudzivirira tsoka dzako panguva yemitambo yebasketball. Paunenge uchidzidzira, unogona kusarudza mhando dzeshangu dzekudzidzira dzakagadzirwa, idzo dzakaderera, dzakasununguka kudzidzira uye dzisinganeti; panguva yemutambo, zvinokurudzirwa kusarudza mhando dzeshangu dzakakwirira dzakaputirwa patsoka uye dzakasungwa zvakasimba, izvo zvinogona kudzivirira kutyoka kwetsoka dzako.

2, teererai kugadzirwa kwezvishandiso zvekudzivirira

Usati watamba basketball, zvakanaka kupfeka mapedhi emakumbo, mapedhi emabvi, uye zvinodzivirira mazino nezvimwe zvinhu zvekudzivirira. Kukuvara kwebvi mumutambo webasketball kunokonzerwa nekurovera, kupfeka mapedhi emabvi inzira yakanaka kwazvo yekudzivirira.

3. Usapfeke zvishongo kana uchitamba basketball

Usapfeke mhete, mhete, mhete dzemhuno nezvimwe zvinhu zvakaoma panhandare paunenge uchitamba basketball, zvinhu izvi mumutambo webasketball injodzi yakavanda. Zvichava nyore kukwenya vamwe paunenge uchitamba basketball kuti ubate bhora.

4, usapfeke magirazi pakutamba basketball

Zvakanakisa kusapfeka magirazi paunenge uchitamba basketball. Nekuti magirazi acho haangotambi basketball chete kana
Pane kupindira kwakati kwakafanana nekuti magirazi achadengenyeka, uye mumutambo webasketball unotyisa, zviri nyore kuitika nekuda kwekuroverana kwemagirazi akatyoka zvekuti anokwenya kumeso uye kunyange maziso emamiriro acho ezvinhu.

5. Cheka nzara dzako usati watamba basketball.

Zvigunwe zvinowanzokuvara mubasketball. Nzara dzakareba zvakanyanya hadzisi nyore kukwenya dzimwe chete, asiwo panguva yekudonhedza bhora nekubata bhora, zviri nyore kurega nzara dzichitenderera zvichikonzera kukuvara.

6. Dziisa muviri usati watamba basketball

Dziisa muviri wako usati watamba basketball, unogona kumhanya zvishoma, kudzvanya makumbo ako, kufambisa minwe yako nezvimwewo. Rega muviri upinde mumamiriro acho nekukurumidza.

Nzvimbo dzebhasiketi dzekunze dzakachipa dziri kutengeswa

Zvinotora nguva yakareba sei kuderedza uremu uchitamba basketball

Zvinosiyana kubva kumunhu kuenda kumunhu uye zvine chekuita nekusimba kwemuviri wavo uye kugona kwavo kwemitambo. Kutamba basketball kuti uderedze uremu zvinoenderana nekuti unotamba basketball kangani uye kusimba kwebasketball yako, vamwe vanhu havawanzo kutamba basketball, uye hapana kumhanya paunenge uchitamba basketball, kungomirira kuti basketball isvetuke mumaoko, wobva watarisira kudzikisa uremu nekutamba basketball zvinogona kunzi hazvina tariro, kudzikisa uremu nekutamba basketball, izvo zvinoda moyo murefu wako, mukufamba kwekufamba kuti uzvipire nemoyo wese kwazviri, tekinoroji yacho yakanaka kana kwete chinhu chimwe chete. Asi kana kekutanga panhandare iri mamiriro esoya sauce, saka kudzikisa uremu kwakaoma zvikuru.

Kurovedza muviri kweAerobic kunounzwa nehunyanzvi seizvi:

Vanhu vane okisijeni yakakwana, kurovedza muviri kwakasimba kwe70% yekurova kwemoyo, kutenderera kweropa nguva dzose kweanopfuura maminetsi makumi matatu ndiko kurovedza muviri kwe aerobic;
Kune vadikani vakawanda vadiki mushure mekuona ndima iyi, vanonzwa sekunge vataurwa uye sekunge vasina kutaurwa, hazvina basa ndichakutora kuti utsanangure zvinorehwa nendima iyi;

Chekutanga: ndeapi mitambo inowanzoitwa nevanhu vane okisijeni yakakwana?

1, kumhanya 2, kusvetuka tambo 3, kufamba netsoka 4, basketball 5, kusvetuka zvakanyanya 6, kusvetuka kwenguva refu 7, nhabvu 8, muchina we elliptical
2, haisviki neoxygen yakakwana yemitambo inowanzoitwa: kushambira, nezvimwewo.

NAB Hydraulic Basketball Stand

Chechipiri: sei kunzwisisa kusimba kwekurovedza muviri kwe70% yekurova kwemoyo, mitambo yacho ndeipi?

1, simba rekufambisa kwe70% yekurova kwemoyo: kurova kwemoyo kwakajairika kwevanhu kunoitika ka60-100, uye tinosarudza kurovedza muviri kuitira kuti kurova kwemoyo wedu kukwidziridzwe kusvika pakati pe100-150, izvi zvinonyanya kuenderana nekurova kwemoyo kwemunhu wega wega kuti uchinje, kazhinji kana uchida kuderedza mafuta nechinangwa chekuti, ipapo kurova kwemoyo kwevakadzi kunodzorwa pakati pe120-130, kurova kwemoyo kwevarume kunodzorwa pakati pe130-160 kuti ukwanise. Izvi zvinotevera ndezvimwe zvezviitwa zvakakurumbira zvaunogona kuita;
2, kazhinji zvinoenderana nemashoko ari pamusoro apa emitambo ndeiyi: kumhanya (5 km), kusvetuka tambo (2500) kukwira makomo (kukwirira kwemamita 350 kana kupfuura) basketball (kutamba mutambo wese) nhabvu (kumhanya mutambo wese)
3, kusaenderana nekumhanya kwemoyo kuri pamusoro apa: kufamba zvishoma nezvishoma, kufamba nekukurumidza, kumhanya-mhanya, kuzunza muchina wemuviri otomatiki, nezvimwewo.

Chechitatu: kune nguva dzose maekisesaizi anotora maminetsi anopfuura makumi matatu, unganzwisisa sei?

1, kutenderera kwakajairika kwemaminetsi anopfuura makumi matatu ekurovedza muviri kunoreva: muviri uri muchiito chakati, kutenderera kwakajairika, kunodzokororwa kwechiito uye hauvhiringidzi kunamatira kune anopfuura maminitsi makumi matatu, zvakaita se: kumhanya, kusvetuka tambo, kufamba netsoka, denderedzwa remuviri zvichingodaro.
Zvadaro tinopfupikisa, kurovedza muviri kwe aerobic tinogona kunzwisisa: anopfuura maminetsi makumi matatu ekufamba kweropa nguva dzose uye kusimba zvichienderana ne70% yekurova kwemoyo, uye kuona kuti kurovedza muviri kwavo kwakakwana kweokisijeni: kumhanya, kusvetuka tambo, kufamba netsoka kurovedza muviri kwe aerobic!
Saka hazvionekwi sekurovedza muviri kwe aerobic: 1, basketball (kusimba kwekurova kwemoyo kunosangana, asi nekuti pane nguva yepakati, kazhinji kacho mitambo mishoma isingamiri inodarika maminetsi makumi matatu) 2, nhabvu (yakafanana nebasketball) 3, kushambira (kurova kwemoyo hakusviki, uye okisijeni haikwani) 4, kuzunza muviri wechishandiso otomatiki (kurova kwemoyo hakusviki) 5, kusvetuka-svetuka (chiito chisingazunguzike uye hachisviki maminetsi anopfuura makumi matatu) 6, kusvetuka-svetuka kwenguva refu (uye kusvetuka-svetuka zvakanyanya) (zvakafanana)

Zvimwe zvishandiso zvebasketball

Chechina: ndezvipi zvakanakira uye zvakaipa zvekurovedza muviri kwe aerobic?

Mabhenefiti:

1, kurovedza muviri kwe aerobic kunogona kubudirira kubudirira mukurasikirwa nemafuta
2. Kurovedza muviri kunogona kuvandudza kugona kwemwoyo nemapapu
3. Kurovedza muviri kweAerobic kunogona kuvandudza kunaka kwekurara
4. Kurovedza muviri kweAerobic kwapera, muviri uchabva waburitswa dopamine, wowana kugutsikana kwepfungwa mushure mekurovedza muviri;

Zvakaipa:

1, vanhu vakafuta zvakanyanya, vanokonzera kukuvara kwebvi (zvinokurudzirwa kutanga waita maekisesaizi emuviri)
2, pakurovedza tsandanyama, pane njodzi yekurasikirwa netsandanyama (nekuti kurovedza muviri kwe aerobic mukurasikirwa nemafuta panguva imwe chete muviri uchaputsa tsandanyama kuti uwane mapuroteni, saka zvinokurudzirwa kuti vadyidzani panguva yekuwedzera tsandanyama, sezvinobvira kudzivirira aerobic, vagone kubatanidzwa mushure mekurasikirwa nemafuta;)
3, kurovedza muviri zvakanyanya, kuchaita kuti ganda rirege kusimba, kunyanya nechinangwa chekuderedza mafuta, nekuti kurasikirwa nemafuta nekukurumidza, nekuti hapana kudzidziswa kwesimba panguva yakakodzera, zvichikonzera kusabatana kweganda, uye nekudaro ganda rirege kusimba, zviri pachena ndeizvi: kumeso kwemitsetse yemirairo, maoko nezvidya zvemitsetse yemafuta akafuta nezvimwewo.