Idlala basketball cardio

Xa udlala ibhola yomnyazi, ukubaleka kunye nokutsiba, kulula ukukhuthaza ukukhula kwamathambo, kwaye ukudlala ibhola yomnyazi ngexesha lophuhliso lelona thuba libalaseleyo lokukhula ube mde. Ngaba ukudlala i-basketball ye-anaerobic okanye i-aerobic?

Ibhola yebhasikithi yi-anaerobic okanye i-aerobic

Ibhola yomnyazi ngumthambo onzima kakhulu, umthambo wokuzilolonga, hayi umthambo.
Ukuzivocavoca kwe-Anaerobic kubhekiselele kwisantya esiphezulu sokuzilolonga apho izihlunu zikwimeko "yokunqongophala kwe-oxygen". Uninzi lwemithambo ye-anaerobic iphezulu kwaye ikhawuleza, ngenxa yoko kunzima ukuyigcina ixesha elide kwaye ukudinwa kuyacotha ukuhamba.
Umthambo weAnaerobic unxulumene nomthambo we-aerobic. Ngethuba lokuzivocavoca umzimba, i-metabolism yomzimba ikhawuleza, kwaye i-metabolism ekhawulezayo idinga ukusetyenziswa kwamandla amaninzi. Amandla omzimba afunyanwa ngokuqhekeka kunye nemetabolism yeswekile, iprotheyini kunye namafutha emzimbeni.

Yeyiphi imigqaliselo yokudlala ibhola yomnyazi

I-1, khetha izicathulo ezifanelekileyo ze-basketball

Izihlangu ezilungileyo zebhola yomnyazi zinokukunceda ukukhusela iinyawo zakho ngexesha lemidlalo ye-basketball. Xa uziqhelanisa, unokukhetha uhlobo lwezihlangu ezikhethekileyo zokuziqhelanisa, eziphantsi-phezulu, zikhululekile ukuziqhelanisa kwaye akukho lula ukukhathala; ngelixa umdlalo, kucetyiswa ukuba ukhethe uhlobo lwezicathulo eziphezulu ezihlanganiswe ezinyaweni kwaye ziboshwe ngokuqinileyo, ezinokuthintela ngokufanelekileyo ukuphulwa kweenyawo zakho.

2, nikela ingqalelo ekulungiseleleni izixhobo zokukhusela

Ngaphambi kokuba udlale ibhola yomnyazi, kungcono unxibe iipads zamaqakala, iipads zamadolo, izikhuseli zamazinyo kunye nezinye izixhobo zokuzikhusela. Umdlalo webhola yomnyazi ngokubanzi ukwenzakala edolweni okubangelwa kukungqubana, ukunxiba iiphedi zamadolo yindlela entle kakhulu yokukhusela.

3, Musa ukunxiba izacholo ukuze udlale ibhola yomnyazi

Musa ukunxiba imisesane, amacici, imisesane yempumlo kunye nezinye izinto ezinzima enkundleni xa udlala ibhola yomnyazi, ezi zinto kumdlalo webasketball yingozi efihliweyo. Kuya kuba lula ukukrwela abanye xa udlala ibhola yomnyazi ukuze ubambe ibhola.

4, musa ukunxiba iindondo ukudlala ibhola yomnyazi

Kungcono ukuba ungazinxibi iindondo xa udlala ibhola yomnyazi. Kuba iiglasi aziyi kudlala ibhola yomnyazi kuphela xa wena
Kukho uphazamiseko oluthile olufana neeglasi ziya kungcangcazela, kwaye kumdlalo oqatha webhola yomnyazi, kulula ukwenzeka ngenxa yokungqubana kweeglasi eziqhekekileyo ukuze ukrwele ubuso kunye namehlo ale meko.

5, Sika iinzipho zakho phambi kokuba udlale ibhola yomnyazi

Iminwe isengozini yokwenzakala kwibasketball. Izikhonkwane ezinde kakhulu azilula nje ukukrwempa abanye, kodwa nakwinkqubo yokuqhwaba nokubamba ibhola, kulula ukuvumela izikhonkwane zijike kwaye zibangele ukulimala.

6, Zifudumeze phambi kokudlala ibasketball

Zifudumeze umzimba wakho phambi kokuba udlale ibhola yomnyazi, unokwenza ukubaleka kancinci, ucinezele imilenze yakho, uhambise iminwe yakho njalo njalo. Vumela umzimba ungene kurhulumente ngokukhawuleza.

I-basketball yangaphandle imele ukuthengiswa

Kuthatha ixesha elingakanani ukunciphisa umzimba udlala ibhola yomnyazi

Iyahluka ukusuka kumntu ukuya kumntu kwaye inxulumene nokomelela komzimba kunye nobuchule babo kwezemidlalo. Ukudlala i-basketball ukuze unciphise umzimba kuxhomekeke kwindlela odlala ngayo i-basketball kunye nobukhulu bebhasikithi yakho, abanye abantu abadli ngokuyidlala i-basketball, kwaye akukho kubaleka xa udlala i-basketball, ulinde nje ukuba ibhola yebhasikithi itsibele ezandleni, emva koko ulindele ukwehla emzimbeni ngokudlala i-basketball kungatshiwo ukuba akukho themba, ukunciphisa umzimba ngokudlala i-basketball, efuna umonde wakho, kwinkqubo yentliziyo ilungile, intshukumo ayiyonto ilungileyo. into. Kodwa ukuba okokuqala enkundleni yimeko ye-soy sauce, ke ukulahlekelwa ubunzima kunzima kakhulu.

Umthambo weAerobic waziswa ngobungcali ngolu hlobo:

Abantu abafumana ioksijini epheleleyo, ukuqina kokuzivocavoca kwe-70% yesantya sentliziyo, ukujikeleza rhoqo ngaphezu kwemizuzu engama-30 ngumsebenzi we-aerobic;
Baninzi abalingane abancinci emva kokubona lo mhlathi, bazive besithi kwaye ngathi akuthethwanga, akunamsebenzi ndiza kukuthatha uchaze intsingiselo yalo mhlathi;

Enye: yeyiphi imidlalo eqhelekileyo kwimeko yabantu abakwi-oksijini epheleleyo?

1, ukubaleka 2, tsiba intambo 3, ukunyuka i-4, i-basketball 5, ukutsiba okuphezulu 6, ukutsiba okude 7, ibhola ekhatywayo 8, umatshini weelliptical
2, ayidibanisi neoksijini eyaneleyo yezemidlalo eqhelekileyo: ukuqubha, njl.

I-NAB Hydraulic Basketball Stand

Okwesibini: indlela yokuqonda ukuqina kokuzivocavoca kwi-70% yezinga lentliziyo, yintoni imidlalo?

I-1, i-intensity yezothutho ye-70% yezinga lentliziyo: isantya senhliziyo esisisigxina somntu si: amaxesha angama-60-100, kwaye sikhetha ukuzilolonga ukuze izinga lentliziyo yethu liphakanyiswe phakathi kwe-100-150, oku kusekelwe ikakhulu kwizinga lentliziyo yomntu ngamnye ukuguqula, ngokuqhelekileyo ukuba unciphisa amanqatha ngenjongo, ngoko ke izinga lentliziyo yabasetyhini lilawulwa phakathi kwe-120 kulawulwa phakathi kwe-0. 130-160 ukukwazi Oku kulandelayo zezinye zeendlela zokuzivocavoca ezidumileyo onokuthi uzenze;
I-2, idla ngokuhambelana nale nkcazo ingentla yezemidlalo zezi: ukubaleka (iikhilomitha ezi-5), ukutsiba intambo (2500) ukukhwela intaba (ubude beemitha ezingama-350 okanye ngaphezulu) ibhola yomnyazi (dlala umdlalo wonke) ibhola ekhatywayo (qhuba umdlalo wonke)
I-3, engahambelani nesantya sentliziyo esingasentla: ukuhamba ngokukhawuleza, ukuhamba ngokukhawuleza, ukugijima, ukugungqa ngokuzenzekelayo umatshini womzimba, njl.

Okwesithathu: kukho rhoqo unokujikeleza ngaphezu kwemizuzu engama-30 yokuzivocavoca, ukuqonda njani?

I-1, umjikelo oqhelekileyo ongaphezu kwemizuzu engama-30 yokuzivocavoca ubhekisela: umzimba kwisenzo esithile, rhoqo, ukuphindaphinda umjikelezo wesenzo kwaye ungaphazamisi ukuthotyelwa kwemizuzu engaphezu kwe-30, njengale: ukubaleka, ukutsiba intambo, ukuhamba, i-elliptical njalo njalo.
Emva koko sishwankathela, umthambo we-aerobic sinokuqonda: ngaphezu kwemizuzu engama-30 yokungaphazamiseki kunye nokujikeleza rhoqo kunye nokuqina ngokuhambelana ne-70% yezinga lentliziyo, kunye nokuqinisekisa ukuba umthambo wabo owaneleyo we-oksijini: ukubaleka, ukutsiba intambo, ukuhamba ngeenyawo ngumthambo we-aerobic!
Emva koko akujongwa umthambo we-aerobic: 1, ibhola yomnyazi (izinga lentliziyo ukuqina ukuhlangabezana, kodwa ngenxa yokuba kukho isiqingatha sexesha, ngokuqhelekileyo bambalwa kakhulu abangayeki ukudlala ngaphezu kwemizuzu engama-30) 2, ibhola ekhatywayo (efana nebhola yomnyazi) 3, ukuqubha (izinga lentliziyo alikwazi ukufikelela, kunye neoksijini ayanelanga) 4, ukugungqa ngokuzenzekelayo umzimba wesixhobo sokujikeleza awukwazi ukufikelela kwisenzo sokujikeleza (i-non-5 yentliziyo) ngaphezu kwemizuzu engama-30) 6, umtsi omde (kunye nokutsiba okuphezulu) (okufanayo)

Izixhobo ezininzi zebhola yomnyazi

Okwesine: zeziphi iingenelo kunye nokungalunganga komthambo wokuzilolonga?

Izibonelelo:

I-1, umthambo we-aerobic unokufezekisa ngokufanelekileyo umphumo wokulahlekelwa kwamafutha
I-2, umthambo we-Aerobic unokuphucula amandla e-cardiopulmonary
3, Ukuzivocavoca kweAerobic kunokuphucula ngokufanelekileyo umgangatho wokulala
I-4, umthambo we-Aerobic ugqityiwe, umzimba uya kuba ngenxa yokukhululwa kwe-dopamine, ufumane ulwaneliseko ngokwasengqondweni emva komthambo;

Okubi:

I-1, abantu abatyebe kakhulu, babangela umonakalo othile edolweni (kuyacetyiswa ukuba wenze ukomelela komzimba kuqala)
2, ukuqeqeshwa kwemisipha, kukho umngcipheko wokulahleka kwemisipha (kuba umthambo we-aerobic ekulahlekeni kwamafutha ngaxeshanye umzimba uya kuqhekeza isihlunu ukuze ufumane iprotheni, ngoko kuyacetyiswa ukuba amaqabane ngexesha lokufumana imisipha, kangangoko kunokwenzeka ukuphepha i-aerobic, inokudityaniswa emva kokulahleka kwamafutha;)
I-3, uqeqesho olugqithisileyo lwe-aerobic, luya kukhokelela ekudakaleni kwesikhumba, ngakumbi ngenjongo yabasebenzi bokulahlekelwa kwamafutha, ngenxa yokuba ukulahlekelwa ngokukhawuleza kwamafutha, ngenxa yokuba akukho xesha lifanelekileyo kunye nokuqeqeshwa kwamandla, okubangela ukuba kungabikho ukucutshungulwa kwesikhumba, kwaye ngaloo ndlela ukutyeba kwesikhumba, okucacileyo kukuba: ubuso bemigca yomyalelo, iingalo kunye namathanga emigca yokutyeba njalo njalo.