Idlala i-basketball cardio

Uma udlala i-basketball, ukugijima nokugxuma, kulula ukukhuthaza ukukhula kwamathambo, futhi ukudlala i-basketball ngesikhathi sokukhula kuyithuba elihle kakhulu lokukhula ubude. Ngakho ingabe ukudlala i-basketball anaerobic noma i-aerobic?

I-Basketball iyi-anaerobic noma i-aerobic

I-Basketball wukuzivocavoca okukhandlayo, ukuvivinya umzimba okunganyakazisi umzimba, hhayi ukuvivinya umzimba.
Ukuzivocavoca kwe-Anaerobic kubhekisela ekuzivivinyeni okunamandla kwesivinini esikhulu lapho imisipha isesimweni "sokuntuleka komoyampilo". Izivivinyo eziningi ze-anaerobic zinamandla aphezulu futhi ziyashesha, ngakho kunzima ukuzigcina isikhathi eside futhi ukukhathala kuhamba kancane.
Ukuzivocavoca kwe-Anaerobic kuhlobene nokuzivocavoca kwe-aerobic. Ngesikhathi sokuvivinya umzimba, i-metabolism yomzimba iyashesha, futhi i-metabolism esheshayo idinga ukusetshenziswa kwamandla amaningi. Amandla omzimba atholakala ngokuwohloka kanye nokugayeka kokudla ushukela, amaprotheni namafutha emzimbeni.

Yiziphi izinyathelo zokuphepha zokudlala i-basketball

1, khetha izicathulo ezinhle ze-basketball

Ipheya elihle lezicathulo ze-basketball lingakusiza ukuthi uvikele izinyawo zakho phakathi nemidlalo ye-basketball. Lapho uzilolonga, ungakhetha uhlobo lwezicathulo zokuzilolonga ezikhethekile, ezisezingeni eliphansi, ezikhululekile ukuzijwayeza futhi akulula ukukhathala; ngenkathi umdlalo, kunconywa ukuba ukhethe uhlobo lwezicathulo eziphezulu eziboshwe ezinyaweni futhi ziboshwe ngokuqinile, ezingavimbela ngokuphumelelayo ukuphuka kwezinyawo zakho.

2, qaphela ukulungiswa kwegiya lokuzivikela

Ngaphambi kokudlala i-basketball, kungcono ukugqoka izinsimbi zamaqakala, izinsimbi zamadolo, nezinsimbi zokuvikela amazinyo nezinye izinto zokuzivikela ukuze uzivikele. Umdlalo ojwayelekile we-basketball edolweni ukulimala okubangelwa ukushayisana, ukugqokwa kwamaphedi amadolo kuyindlela enhle kakhulu yokuvikela.

3. Ungagqoki ubucwebe ukuze udlale ibasketball

Ungawafaki izindandatho, amacici, amaringi ekhaleni nezinye izinto eziqinile enkundleni uma udlala ibasketball, lezi zinto emdlalweni webasketball ziyingozi efihliwe. Kuzoba lula ukuklwebha abanye uma udlala i-basketball ukuze ubambe ibhola.

4, ungagqoki izibuko ukuze udlale i-basketball

Kungcono ukuthi ungazifaki izibuko uma udlala i-basketball. Ngoba izibuko ngeke nje ukudlala basketball uma wena
Kukhona ukuphazamiseka okuthile okufana nokuzamazama kwezibuko, kanti emdlalweni oshubile we-basketball, kulula ukwenzeka ngenxa yokushayisana kwezibuko eziphukile ukuze unwaye ubuso ngisho namehlo esimo.

5, Sika izinzipho zakho ngaphambi kokudlala i-basketball

Iminwe ijwayele ukulimala ku-basketball. Izinzipho ezinde kakhulu akulula nje ukuzinwaya ezinye, kodwa futhi lapho ushayela futhi ubambe ibhola, kulula ukuvumela izinzipho ziphenduke futhi zidale ukulimala.

6. Zifudumeze ngaphambi kokudlala i-basketball

Zifudumeze umzimba wakho ngaphambi kokudlala i-basketball, ungakwazi ukugijima kancane, cindezela imilenze yakho, unyakazise iminwe yakho nokunye. Vumela umzimba ungene kuhulumeni ngokushesha okukhulu.

Izitendi ze-basketball zangaphandle ezishibhile ziyathengiswa

Kuthatha isikhathi esingakanani ukwehlisa isisindo udlala i-basketball

Kuyahlukahluka kumuntu nomuntu futhi kuhlobene nokuqina komzimba nekhono lokusubatha. Ukudlala i-basketball ukuze unciphise umzimba kuya ngokuthi uyidlala kangaki i-basketball kanye nomfutho we-basketball yakho, abanye abantu abavamisile ukudlala i-basketball, futhi akukho ukugijima uma udlala i-basketball, ukulinda nje ukuthi ibhola lomnqakiswano ligxumele ezandleni, bese ulindela ukuncipha ngokudlala i-basketball kungashiwo ukuthi akulona ithemba, ukunciphisa umzimba ngokudlala i-basketball, okudinga isineke sakho, ekusebenzeni kwenhliziyo yonke akukona ukunyakaza okuhle. into. Kodwa uma okokuqala enkantolo isimo se-soy sauce, khona-ke ukulahlekelwa isisindo kunzima kakhulu.

Ukuzivocavoca kwe-Aerobic kwethulwa ngokomsebenzi ngale ndlela:

Abantu abagcwele umoya-mpilo, ukuzivocavoca ngamandla okungama-70% okushaya kwenhliziyo, ukujikeleza okuvamile imizuzu engaphezu kwengu-30 kuwukuzivocavoca umzimba;
Baningi abalingani abancane ngemva kokubona lesi sigaba, bazizwe beshiwo futhi sengathi akushiwo, akunandaba ngizokuthatha ukuze uchaze incazelo yalesi sigaba;

Eyokuqala: yimiphi imidlalo evamile esimweni sabantu abagcwele umoya-mpilo?

1, ukugijima 2, gxuma intambo 3, ukuhamba ngezinyawo 4, i-basketball 5, i-high jump 6, i-long jump 7, ibhola lezinyawo 8, umshini we-elliptical
2, ayihlangabezani nemidlalo eyanele ye-oksijini ejwayelekile: ukubhukuda, njll.

I-NAB Hydraulic Basketball Stand

Okwesibili: indlela yokuqonda ukuqina kokuzivocavoca kwe-70% yezinga lenhliziyo, yiziphi imidlalo?

I-1, umfutho wezokuthutha we-70% yesilinganiso senhliziyo: izinga lokushaya kwenhliziyo elivamile lomuntu yilokhu: izikhathi ezingu-60-100, futhi sikhetha ukuzivocavoca ukuze izinga lokushaya kwenhliziyo yethu liphakanyiswe phakathi kuka-100-150, lokhu kusekelwe ikakhulukazi ekushayeni kwenhliziyo yomuntu ngamunye ukuze uguqule, ngokuvamile uma uzonciphisa amafutha ngenjongo, khona-ke izinga lokushaya kwenhliziyo yabesifazane 0, kulawulwa amadoda angu-1 phakathi kwe-120 kulawulwa 130-160 ukuze ukwazi Okulandelayo ezinye zezivivinyo ezidume kakhulu ongazenza;
2, ngokuvamile ngokuhambisana nesitatimende esingenhla sezemidlalo yilezi: ukugijima (5 km), i-jump rope (2500) ukugibela izintaba (ubude obungamamitha angu-350 noma ngaphezulu) ibasketball (dlala umdlalo wonke) ibhola likanobhutshuzwayo (gijima wonke umdlalo)
3, akuhambisani nokuqina kwesilinganiso senhliziyo esingenhla: ukuhamba kancane, ukuhamba ngokushesha, ukugijima, ukunyakazisa okuzenzakalelayo umshini womzimba, njll.

Okwesithathu: kukhona avamile can umjikelezo ngaphezu 30 imizuzu umzimba, kanjani ukuqonda?

I-1, umjikelezo ovamile wemizuzu engaphezu kwe-30 yokuzivocavoca ibhekisela ku: umzimba esenzweni esithile, umjikelezo ojwayelekile, ophindaphindiwe wesenzo futhi ungaphazamisi ukunamathela imizuzu engaphezu kwe-30, njengokuthi: ukugijima, intambo yokugxuma, ukuhamba ngezinyawo, i-elliptical njalonjalo.
Bese sifingqa, ukuzivocavoca kwe-aerobic esingakuqonda: ngaphezu kwemizuzu engama-30 yokujikeleza okungaphazamiseki nokujwayelekile kanye nokuqina ngokuhambisana nesilinganiso senhliziyo esingu-70%, nokuqinisekisa ukuthi ukuzivocavoca kwabo okwanele komoya-mpilo: ukugijima, intambo yokugxuma, ukuhamba ngezinyawo kuwukuzivocavoca kwe-aerobic!
Khona-ke akubhekwa njengokuzivocavoca kwe-aerobic: 1, i-basketball (isilinganiso senhliziyo ukuqina ukuhlangabezana, kodwa ngenxa yokuthi kunesikhathi sokuphumula, ngokuvamile bambalwa kakhulu abadlalayo abangayeki ngaphezu kwemizuzu engu-30) 2, ibhola lezinyawo (elifana ne-basketball) 3, ukubhukuda (izinga lenhliziyo alikwazi ukufinyelela, nomoya-mpilo akwanele) 4, ukuzamazama okuzenzakalelayo komzimba wedivayisi ayikwazi ukugxuma (ukujikeleza kwenhliziyo ayikwazi ukufinyelela) ngaphezu kwemizuzu engama-30) 6, ukugxuma okude (nokugxuma okuphezulu) (okufanayo)

Imishini ye-basketball eyengeziwe

Okwesine: yiziphi izinzuzo kanye nobubi bokuzivocavoca umzimba?

Izinzuzo:

1, ukuzivocavoca kwe-aerobic kungafinyelela ngempumelelo umphumela wokulahleka kwamafutha
2, Ukuzivocavoca kwe-Aerobic kungathuthukisa umthamo we-cardiopulmonary
3, Ukuzivocavoca kwe-Aerobic kungathuthukisa ngempumelelo ikhwalithi yokulala
I-4, Ukuzivocavoca kwe-Aerobic kuqediwe, umzimba uzoba ngenxa yokukhululwa kwe-dopamine, uthole ukwaneliseka kwengqondo ngemva kokuzivocavoca;

Okubi:

I-1, abantu abakhuluphele kakhulu, badala umonakalo othile edolweni (kunconywa ukwenza ukuqina komzimba kuqala)
2, ukuqeqeshwa kwemisipha, kunengozi yokulahlekelwa kwemisipha (ngoba ukuzivocavoca kwe-aerobic ekulahlekelweni kwamafutha ngesikhathi esifanayo umzimba uzophula imisipha ukuze uthole amaprotheni, ngakho-ke kunconywa ukuthi abalingani ngesikhathi sokuzuza kwemisipha, ngangokunokwenzeka ukugwema i-aerobic, bangahlanganiswa kamuva ukulahlekelwa kwamafutha;)
I-3, ukuqeqeshwa kwe-aerobic ngokweqile, kuzoholela esikhumbeni sesikhumba, ikakhulukazi ngenhloso yabasebenzi bokulahlekelwa kwamafutha, ngenxa yokulahlekelwa ngokushesha kwamafutha, ngoba akukho okufika ngesikhathi ngokuqeqeshwa kwamandla, okuholela ekungabikho ukugoqa kwesikhumba, futhi ngaleyo ndlela ukuxega kwesikhumba, okusobala yilokhu: ubuso bemigqa yesinqumo, izingalo namathanga emigqa yokukhuluphala nokunye.