Udlala i-cardio ye-basketball

Uma udlala i-basketball, ugijima futhi ugxuma, kulula ukukhuthaza ukukhula kwamathambo, futhi ukudlala i-basketball ngesikhathi sokukhula kuyithuba elihle lokukhula. Ngakho-ke ukudlala i-basketball kuyinto engenamandla noma i-aerobic?

I-basketball i-anaerobic noma i-aerobic

I-basketball iwukuzivocavoca okunzima, ukuzivocavoca okungena-aerobic, hhayi ukuzivocavoca kwe-aerobic.
Ukuzivocavoca kwe-Anaerobic kubhekisela ekuzivocavoceni okunamandla okusheshayo lapho imisipha isesimweni "sokuntuleka komoya-mpilo". Ukuzivocavoca okuningi kwe-anaerobic kunamandla aphezulu futhi kuyashesha, ngakho kunzima ukukugcina isikhathi eside futhi ukukhathala kuyashesha ukuphela.
Ukuzivocavoca okungena-aerobic kuhlobene nokuzivocavoca okungena-aerobic. Ngesikhathi sokuzivocavoca, ukugaya umzimba komzimba kuyasheshiswa, futhi ukugaya umzimba okusheshayo kudinga ukusetshenziswa kwamandla engeziwe. Amandla omzimba atholakala ngokuqhekeka kanye nokugaya umzimba ushukela, amaprotheni namafutha emzimbeni.

Yiziphi izinyathelo zokuphepha zokudlala i-basketball

1, khetha izicathulo zebhasikidi ezinhle

Izicathulo zebhasikidi ezinhle zingakusiza ukuvikela izinyawo zakho ngesikhathi semidlalo yebhasikidi. Uma uziqeqesha, ungakhetha uhlobo lwezicathulo zokuziqeqesha ezikhethekile, eziphansi phezulu, ezikhululekile ukuziqeqesha futhi ezingelula ukuzikhathaza; ngesikhathi somdlalo, kunconywa ukukhetha uhlobo lwezicathulo eziphakeme eziboshwe ezinyaweni futhi ziboshwe ngokuqinile, ezingavimbela ngempumelelo ukuphuka kwezinyawo zakho.

2, naka ukulungiswa kwezingubo zokuzivikela

Ngaphambi kokudlala i-basketball, kungcono ukugqoka ama-ankle pads, ama-knee pads, kanye nezivikelo zamazinyo kanye nezinye izinto zokuzivikela ukuze uvikeleke. Ukulimala kwedolo okujwayelekile emdlalweni we-basketball okubangelwa ukushayisana, ukugqoka ama-knee pads kuyindlela enhle kakhulu yokuvikela.

3. Ungagqoki ubucwebe uma udlala i-basketball

Ungafaki izindandatho, amacici, izindandatho zekhala nezinye izinto eziqinile enkundleni uma udlala i-basketball, lezi zinto emdlalweni we-basketball ziyingozi efihliwe. Kuzoba lula ukuklwebha abanye uma udlala i-basketball ukuze ubambe ibhola.

4, ungagqoki izibuko uma udlala i-basketball

Kungcono ukungagqoki izibuko uma udlala i-basketball. Ngoba izibuko ngeke zidlale i-basketball kuphela uma udlala i-basketball.
Kukhona ukuphazamiseka okuthile njengokuthi izibuko zizozamazama, futhi emdlalweni webhola lomnqakiswano onamandla, kulula ukwenzeka ngenxa yokushayisana kwezibuko eziphukile ukuze kuklwebheke ubuso ngisho namehlo esimo.

5. Sika izinzipho zakho ngaphambi kokudlala i-basketball

Iminwe ithambekele kakhulu ekulimaleni kubhasikidi. Izinzipho ezinde kakhulu azigcini nje ngokuklwebha ezinye, kodwa futhi nasenqubweni yokuzidonsa nokubamba ibhola, kulula ukuvumela izinzipho ziphenduke bese zibangela ukulimala.

6. Fudumala ngaphambi kokudlala i-basketball

Fudumeza umzimba wakho ngaphambi kokudlala i-basketball, ungenza ukugijima okulula, ucindezele imilenze yakho, uhambise iminwe yakho njalo njalo. Vumela umzimba ungene kulesi simo ngokushesha okukhulu.

Izitendi zebhasikidi zangaphandle ezishibhile ziyathengiswa

Kuthatha isikhathi esingakanani ukwehlisa isisindo udlala i-basketball

Kuyahlukahluka kumuntu nomuntu futhi kuhlobene nokuqina komzimba kanye nekhono lakhe lezemidlalo. Ukudlala i-basketball ukuze wehlise isisindo kuncike ekutheni udlala kangaki i-basketball kanye nokuqina kwe-basketball yakho, abanye abantu abavamile ukudlala i-basketball, futhi akukho ukugijima lapho udlala i-basketball, ukulinda nje ukuthi i-basketball igxumele ezandleni, bese ulindela ukwehlisa isisindo ngokudlala i-basketball kungashiwo ukuthi akunathemba, ukwehlisa isisindo ngokudlala i-basketball, okudinga ukubekezela kwakho, enkambisweni yokunyakaza ukuze uzinikele ngenhliziyo yonke kukho, ubuchwepheshe buhle noma cha kuyinto eyodwa. Kodwa uma okokuqala enkundleni kuyisimo se-soy sauce, khona-ke ukwehlisa isisindo kunzima kakhulu.

Ukuzivocavoca nge-aerobic kwethulwa ngokomsebenzi kanje:

Abantu abagcwele umoya-mpilo, ukuzivocavoca ngamandla angu-70% wesilinganiso senhliziyo, ukujikeleza kwegazi okuvamile imizuzu engaphezu kwengu-30 kuwukuzivocavoca kwe-aerobic;
Kunabantu abaningi abancane abalingani ngemva kokubona lesi sigaba, bazizwa beshiwo futhi sengathi abashiwongo, akunandaba ngizokuthatha ngikuchazele incazelo yalesi sigaba;

Okokuqala: yimiphi imidlalo evamile uma abantu benomoya-mpilo ogcwele?

1, ukugijima okungu-2, intambo yokugxuma engu-3, ​​ukuhamba ngezinyawo okungu-4, i-basketball engu-5, ukugxuma okuphezulu okungu-6, ukugxuma okude okungu-7, ibhola likanobhutshuzwayo engu-8, umshini we-elliptical
2, ayihlangabezani ne-oxygen eyanele yezemidlalo ejwayelekile: ukubhukuda, njll.

Isitendi Sebhola Lebhasikidi le-NAB Hydraulic

Okwesibili: ungakuqonda kanjani ukujima kokuzivocavoca okungu-70% wesilinganiso senhliziyo, yimiphi imidlalo?

1, ukuqina kokuthutha okungu-70% wesilinganiso senhliziyo: izinga lenhliziyo elijwayelekile lomuntu elingaguquki liyi: izikhathi ezingu-60-100, futhi sikhetha ukuzivocavoca ukuze izinga lenhliziyo yethu likhuphuke libe phakathi kuka-100-150, lokhu kusekelwe kakhulu esilinganisweni senhliziyo yomuntu ngamunye esingaguquki ukuze siguqulwe, ngokuvamile uma ufuna ukunciphisa amafutha ngenhloso yokuthi, khona-ke izinga lenhliziyo yabesifazane lilawulwa phakathi kuka-120-130, izinga lenhliziyo yabesilisa lilawulwa phakathi kuka-130-160 ukuze ukwazi ukwenza okulandelayo ngezinye zezivivinyo ezidumile kakhulu ongazenza;
2, ngokuvamile ngokuvumelana nesitatimende esingenhla semidlalo yilezi: ukugijima (5 km), intambo yokugxuma (2500) ukukhuphuka izintaba (ukuphakama kwamamitha angu-350 noma ngaphezulu) i-basketball (ukudlala umdlalo wonke) ibhola likanobhutshuzwayo (ukugijima umdlalo wonke)
3, okungahambisani nomfutho wokushaya kwenhliziyo okungenhla kokunyakaza: ukuhamba kancane, ukuhamba ngokushesha, ukugijima, ukunyakazisa umshini womzimba ngokuzenzakalela, njll.

Okwesithathu: kukhona umjikelezo ojwayelekile wokuzivocavoca ongaphezu kwemizuzu engama-30, ungakuqonda kanjani?

1, umjikelezo ojwayelekile wokuzivocavoca ongaphezu kwemizuzu engama-30 ubhekisela ku: umzimba osesenzweni esithile, umjikelezo ojwayelekile, ophindaphindayo wesenzo futhi ungaphazamisi ukunamathela imizuzu engaphezu kwengama-30, njengokuthi: ukugijima, intambo yokugxuma, ukuhamba ngezinyawo, i-elliptical njalo njalo.
Bese sifingqa, ukuzivocavoca kwe-aerobic esingakuqonda: imizuzu engaphezu kwengu-30 yokujikeleza kwegazi okungaphazanyiswa nokuvamile kanye namandla okuhambisana nokushaya kwenhliziyo okungu-70%, kanye nokuqinisekisa ukuthi ukuzivocavoca kwabo okwanele umoya-mpilo: ukugijima, ukugxuma intambo, ukuhamba ngezinyawo kuwukuzivocavoca kwe-aerobic!
Khona-ke akubhekwe njengokuzivocavoca kwe-aerobic: 1, i-basketball (ukuqina kwenhliziyo okufanele kuhlangatshezwane nakho, kodwa ngoba kunesikhathi sokuphumula, ngokuvamile kumbalwa kakhulu ukudlala ngaphandle kokuma imizuzu engaphezu kwengu-30) 2, ibhola likanobhutshuzwayo (okufanayo ne-basketball) 3, ukubhukuda (inhliziyo ayifiki, futhi umoya-mpilo awanele) 4, ukuzamazama ngokuzenzakalelayo umzimba wedivayisi (inhliziyo ayifiki) 5, ukugxuma okuphezulu (isenzo esingajikelezi futhi asifiki imizuzu engaphezu kwengu-30) 6, ukugxuma okude (nokugxuma okuphezulu) (okufanayo)

Imishini yebhasikidi eyengeziwe

Okwesine: yiziphi izinzuzo kanye nokungalungi kokuzivocavoca nge-aerobic?

Izinzuzo:

1, ukuzivocavoca nge-aerobic kungafeza ngempumelelo umphumela wokulahlekelwa amafutha
2. Ukuzivocavoca nge-aerobic kungathuthukisa amandla enhliziyo namaphaphu
3. Ukuzivocavoca nge-aerobic kungathuthukisa ngempumelelo ikhwalithi yokulala
4. Ukuvivinya umzimba nge-aerobic sekuqediwe, umzimba uzokhululwa i-dopamine, uthole ukwaneliseka kwengqondo ngemva kokuvivinya umzimba;

Okubi:

1, abantu abakhuluphele kakhulu, babangela umonakalo edolweni (kunconywa ukuthi uqale ngokuzivocavoca umzimba)
2, ekuqeqeshweni kwemisipha, kunengozi yokulahlekelwa yimisipha (ngoba ukuzivocavoca kwe-aerobic ekulahlekelweni kwamafutha ngesikhathi esifanayo umzimba uzophula imisipha ukuze uthole amaprotheni, ngakho-ke kunconywa ukuthi abalingani ngesikhathi sokuzuza kwemisipha, ngangokunokwenzeka ukuze bagweme i-aerobic, bangahlanganiswa kamuva ekulahlekelweni kwamafutha;)
3, ukuqeqeshwa ngokweqile kwe-aerobic, kuzoholela ekuyekeni kwesikhumba, ikakhulukazi ngenhloso yokulahlekelwa ngamafutha, ngoba ukulahlekelwa ngamafutha ngokushesha, ngoba akukho ukuqeqeshwa kwamandla okuhambisana nesikhathi, okuholela ekungafinyeleli kwesikhumba, futhi ngaleyo ndlela ukuyekethiswa kwesikhumba, okusobala ukuthi: ubuso bemigqa yomyalo, izingalo namathanga emigqa yokukhuluphala njalo njalo.