Udlala i-basketball cardio

Xa udlala ibhola yomnyazi, ubaleka kwaye utsiba, kulula ukukhuthaza uphuhliso lwamathambo, kwaye ukudlala ibhola yomnyazi ngexesha lophuhliso lithuba elihle lokukhula ube mde. Ngoko ke, ngaba ukudlala ibhola yomnyazi akuna-aerobic okanye yi-aerobic?

Ibhola yomnyazi ayina-anaerobic okanye i-aerobic

Ibhola yomnyazi ngumthambo onzima, umthambo we-anaerobic, hayi umthambo we-aerobic.
Ukuzilolonga nge-anaerobic kubhekisa kumthambo onzima okhawulezayo apho izihlunu zikwimeko "yokunqongophala kweoksijini". Uninzi lwezivivinyo ze-anaerobic zinamandla kakhulu kwaye zikhawuleza, ngoko ke kunzima ukuzigcina ixesha elide kwaye ukudinwa kuyaphela kancinci.
Ukuzilolonga nge-anaerobic kunxulumene nokuzilolonga nge-aerobic. Ngexesha lokuzilolonga, imetabolism yomzimba iyakhawuleza, kwaye imetabolism ekhawulezileyo ifuna ukusetyenziswa kwamandla angakumbi. Amandla omzimba afunyanwa ngokuqhekeka kunye nemetabolism yeswekile, iiproteni kunye namafutha emzimbeni.

Zeziphi iindlela zokuzikhusela zokudlala ibasketball

1, khetha izihlangu zebhasikithi ezilungileyo

Izihlangu zebhola yomnyazi ezilungileyo zinokukunceda ukhusele iinyawo zakho ngexesha lemidlalo yebhola yomnyazi. Xa uziqhelisa, ungakhetha uhlobo lwezihlangu zokuziqhelisa ezikhethekileyo, ezisezantsi phezulu, ezikhululekileyo ukuziqhelisa kwaye ezingadinisi lula; ngelixa lomdlalo, kucetyiswa ukuba ukhethe uhlobo lwezihlangu eziphakamileyo ezisongelwe ezinyaweni kwaye zibotshelelwe ngokuqinileyo, ezinokuthintela ngempumelelo ukwaphuka kweenyawo zakho.

2, nikela ingqalelo ekulungiseleleni izixhobo zokuzikhusela

Ngaphambi kokuba udlale ibhola yomnyazi, kungcono ukunxiba ii-ankle pads, ii-knee pads, kunye nezikhuselo zamazinyo kunye nezinye izixhobo zokuzikhusela. Ukwenzakala kwedolo kumdlalo we-basketball ngokubanzi okubangelwa kukungqubana, ukunxiba ii-knee pads yindlela elungileyo yokuzikhusela.

3. Musa ukunxiba izacholo xa udlala ibhola yomnyazi

Musa ukunxiba imisesane, amacici, imisesane yempumlo nezinye izinto eziqinileyo enkundleni xa udlala ibasketball, ezi zinto kumdlalo webasketball ziyingozi efihlakeleyo. Kuya kuba lula ukukrwela abanye xa udlala ibasketball ukuze ubambe ibhola.

4, musa ukunxiba iiglasi xa udlala ibhola yomnyazi

Kungcono ukunganxibi iiglasi xa udlala ibhola yomnyazi. Kuba iiglasi aziyi kudlala ibhola yomnyazi kuphela xa udlala ibhola yomnyazi.
Kukho ukuphazamiseka okuthile okufana nokushukuma kweeglasi, kwaye kumdlalo webhola yomnyazi onzima, kulula ukwenzeka ngenxa yokungqubana kweeglasi ezaphukileyo ukuze zikrwele ubuso kwanamehlo aloo meko.

5. Sika iinzipho zakho ngaphambi kokuba udlale ibhola yomnyazi

Iminwe ithambekele kakhulu ekwenzakaleni kwibhola yomnyazi. Iinzipho ezinde kakhulu azilula nje ukukrwela ezinye, kodwa nakwinkqubo yokuzikhaba nokubamba ibhola, kulula ukuvumela iinzipho zijike zibangele ukwenzakala.

6. Zifudumeze ngaphambi kokuba udlale ibasketball

Zifudumeze umzimba wakho ngaphambi kokuba udlale ibhola yomnyazi, ungenza ukujima kancinci, ucinezele imilenze yakho, ushukumise iminwe yakho njalo njalo. Vumela umzimba ungene kwimeko ngokukhawuleza.

Izitendi zebhasikithi zangaphandle ezingabizi kakhulu ziyathengiswa

Kuthatha ixesha elingakanani ukunciphisa umzimba xa udlala ibasketball

Iyahluka kumntu nomntu kwaye inxulumene nokuqina komzimba kunye nobuchule bakhe kwezemidlalo. Ukudlala i-basketball ukuze wehlise umzimba kuxhomekeke ekubeni udlala kangaphi i-basketball kunye nobunzima be-basketball yakho, abanye abantu abayidlali rhoqo i-basketball, kwaye akukho kubaleka xa udlala i-basketball, ukulinda nje ukuba i-basketball itsibe ezandleni, uze ulindele ukunciphisa umzimba ngokudlala i-basketball kunokuthiwa akukho themba, ukunciphisa umzimba ngokudlala i-basketball, nto leyo efuna umonde wakho, kwinkqubo yentshukumo yokuzinikela ngentliziyo yonke kuyo, ubuchwepheshe bulungile okanye abulunganga yinto enye. Kodwa ukuba ixesha lokuqala enkundleni yimeko yesoya sauce, ngoko ukunciphisa umzimba kunzima kakhulu.

Ukuzilolonga nge-aerobic kwaziswa ngobuchwephesha ngolu hlobo:

Abantu abafumana ioksijini epheleleyo, amandla okuzivocavoca angama-70% esantya sentliziyo, ukujikeleza kwegazi rhoqo kangangemizuzu engaphezu kwama-30 ngumthambo we-aerobic;
Kukho amaqabane amaninzi amancinci emva kokubona esi siqendu, bazive ngathi batshiwo kwaye ngokungathi abatshiwo, akunamsebenzi ndiza kukuthatha ukuze uchaze intsingiselo yale siqendu;

Okokuqala: zeziphi imidlalo eziqhelekileyo xa abantu befumana ioksijini epheleleyo?

1, ukubaleka 2, intambo yokutsiba 3, ukuhamba intaba 4, ibhola yomnyazi 5, ukutsiba okuphezulu 6, ukutsiba okude 7, ibhola ekhatywayo 8, umatshini we-elliptical
2, ayihlangabezani neoksijini ngokwaneleyo kwimidlalo eqhelekileyo: ukudada, njl.

Isitendi seBhola yeBhola yeHydraulic ye-NAB

Okwesibini: indlela yokuqonda ubunzulu bomthambo kwi-70% yesantya sentliziyo, zeziphi ezemidlalo?

1, amandla okuthutha kwi-70% yesantya sentliziyo: izinga lentliziyo eliqhelekileyo lomntu elingashukumiyo liyi: amaxesha angama-60-100, kwaye sikhetha ukuzilolonga ukuze izinga lentliziyo yethu linyuswe liye phakathi kwe-100-150, oku kusekelwe kakhulu kwizinga lentliziyo yomntu ngamnye elingashukumiyo ukuze liguqulwe, ngesiqhelo ukuba ufuna ukunciphisa amanqatha ngenjongo yokuba, izinga lentliziyo yabasetyhini lilawulwa phakathi kwe-120-130, izinga lentliziyo yamadoda lilawulwa phakathi kwe-130-160 ukuze ukwazi ukwenza oku kulandelayo zezinye zezona ziqhelo zidumileyo onokuzenza;
2, ngokwesiqhelo ngokuhambelana nengxelo engasentla yemidlalo zezi: ukubaleka (5 km), intambo yokutsiba (2500) ukunyuka intaba (ukuphakama kweemitha ezingama-350 nangaphezulu) ibhola yomnyazi (dlala umdlalo wonke) ibhola ekhatywayo (qhuba umdlalo wonke)
3, ayihambelani nobunzima bentliziyo obuchazwe apha ngasentla: ukuhamba kancinci, ukuhamba ngokukhawuleza, ukubaleka, ukushukumisa umzimba ngokuzenzekelayo, njl.

Okwesithathu: kukho iibhayisekile eziqhelekileyo ezithatha imizuzu engaphezu kwama-30 yokuzilolonga, ungayiqonda njani?

1, umjikelo oqhelekileyo wemizuzu engaphezu kwama-30 yokuzilolonga ubhekisa ku: umzimba kwisenzo esithile, umjikelo oqhelekileyo, ophindaphindwayo wesenzo kwaye ungaphazamisi ukunamathela kwimizuzu engaphezu kwama-30, efana noku: ukubaleka, ukutsiba intambo, ukuhamba intaba, ukujija okwe-elliptical njalo njalo.
Emva koko sishwankathela, umthambo we-aerobic esinokuwuqonda: ngaphezulu kwemizuzu engama-30 yokujikeleza kwegazi okungaphazanyiswayo nokuqhelekileyo kunye nokuqina okuhambelana nesantya sentliziyo sama-70%, kunye nokuqinisekisa ukuba umthambo wabo owaneleyo weoksijini: ukubaleka, ukutsiba intambo, ukuhamba intaba ngumthambo we-aerobic!
Emva koko akujongwa njengokuzivocavoca nge-aerobic: 1, ibhola yomnyazi (ubunzima bentliziyo ekufuneka bufikelelwe, kodwa kuba kukho ixesha lokuphumla, ngokubanzi bambalwa kakhulu abantu abadlala ngaphandle kokuma ngaphezulu kwemizuzu engama-30) 2, ibhola ekhatywayo (efanayo nebhola yomnyazi) 3, ukudada (intliziyo ayinakufikelela, kwaye ioksijini ayanelanga) 4, ukushukumisa umzimba wesixhobo ngokuzenzekelayo (intliziyo ayinakufikelela) 5, ukutsiba okuphezulu (isenzo esingajikeleziyo kwaye asinakufikelela ngaphezulu kwemizuzu engama-30) 6, ukutsiba okude (kunye nokutsiba okuphezulu) (okufanayo)

Izixhobo zebhasikithi ezingaphezulu

Okwesine: zithini iingenelo kunye neengxaki zokuzilolonga nge-aerobic?

Iingenelo:

1, umthambo we-aerobic unokufezekisa ngempumelelo isiphumo sokulahlekelwa ngamafutha
2. Ukuzilolonga nge-aerobic kunokuphucula amandla entliziyo nemiphunga
3. Ukuzilolonga nge-aerobic kunokuphucula umgangatho wokulala ngempumelelo
4. Ukuzilolonga nge-aerobic kugqityiwe, umzimba uya kuba ngenxa yokukhululwa kwe-dopamine, ufumane ulwaneliseko lwengqondo emva kokuzilolonga;

Okubi:

1, abantu abatyebe kakhulu, babangela umonakalo edolweni (kucetyiswa ukuba uqale wenze ukuqina komzimba)
2, kuqeqesho lwemisipha, kukho umngcipheko wokulahleka kwemisipha (kuba umthambo we-aerobic ekulahlekelweni kwamafutha ngaxeshanye umzimba uya kuqhekeza izihlunu ukuze ufumane iproteni, ngoko ke kuyacetyiswa ukuba amaqabane ngexesha lokufumana izihlunu, kangangoko kunokwenzeka ukuze kuthintelwe i-aerobic, anokuhlanganiswa kamva ukulahleka kwamafutha;)
3, uqeqesho olugqithisileyo lwe-aerobic, luya kukhokelela ekuyekeni kolusu, ngakumbi ngenjongo yokunciphisa amanqatha abasebenzi, kuba ukulahleka kwamafutha ngokukhawuleza, kuba akukho qeqesho lwamandla olufike ngexesha elifanelekileyo, nto leyo ebangela ukuba ulusu lungaqini, kwaye ngaloo ndlela ukukhululeka kolusu, okucacileyo kukuba: ubuso bemigca yomyalelo, iingalo kunye namathanga emigca yokutyeba kakhulu njalo njalo.