Ukuzivocavoca umzimba uyisihluthulelo sokugcina ulungile. Ngokuzivocavoca okufanele, singathuthukisa ukuqina kwethu ngokomzimba, sithuthukise ukungavikeleki kwethu futhi sivikele izifo. Lo mbhalo uzohlola umthelela wokuzivocavoca ngezeluleko futhi unikeze izeluleko zokuzivocavoca ezisebenzayo, ukuze ndawonye singaba abazuzi ngokunyakaza okunempilo!
Okokuqala: Izinzuzo Zokuzivocavoca
1: Thuthukisa umsebenzi wenhliziyo noLung: Ukuzivocavoca okujwayelekile kwe-Aerobic kungathuthukisa umsebenzi wenhliziyo kanye namaphaphu, kuthuthukise ukukhuthazela komzimba kanye nekhono lokungakhathali.
2: Ukulawulwa kwesisindo: ukuzivocavoca umzimba kusiza ukushisa amakhalori nokulawula isisindo, ngenkathi kunciphisa ubungozi bezempilo obuhambisana nokukhuluphala.
3: Qinisa ukungatheleleki: ukuzivocavoca kungakhulisa ukungavikeleki komzimba futhi kunciphise ukugula.
4: Thuthukisa impilo yezengqondo: Ukuzivocavoca umzimba kungakhipha ingcindezi nokungezwani emzimbeni, kuthuthukise impilo yengqondo futhi kwandise injabulo.
Okwesibili: Iseluleko Sokuzivocavoca Esisebenzayo
1: Ukuzivocavoca kwe-Aerobic: Okungenani imizuzu eyi-150 yokuzivocavoca kwe-aerobic ngeviki, njengokuhamba okusheshayo, ukugijima, ukubhukuda, njll., Usizo ekuthuthukiseni umsebenzi wenhliziyo kanye namaphaphu
2: Izinga lokushaya kwenhliziyo lingasetshenziswa ukukala ubukhulu bokuzivocavoca. Ngokwephesenti elihlukile lokushaya kwenhliziyo okuphezulu, izinga lenhliziyo lingahlukaniswa izigaba ezinhlanu, ezingahlukaniswa zibe yizingxenye zokufudumala kanye nokuphumula, indawo yokuvutha amafutha, indawo yokuqothula ye-glycogen, indawo yokuqongelela yomkhawulo
Indawo yokuphumula ne-Relaation Uma isilinganiso somuntu othile esilinganisweni singama-hits angama-180 / amaminithi, izinga lenhliziyo adinga ukufudumala futhi aphumule kufanele abe ngama-90 kuye ku-108.
I-②fat indawo evuthayo: Ukushaya kwenhliziyo kwalesi sifo kungama-60% kuya ku-70% wesilinganiso senhliziyo esiphezulu, futhi le ndawo ikakhulukazi ukunikeza amandla okuzivocavoca ngokushisa ngamafutha avuthayo, angehlisa ngempumelelo isisindo.
Indawo yokusetshenziswa kwe-③Glycogen: Ukushaya kwenhliziyo kule ndawo kufanele kube ngu-70% kuya ku-80% wezinga eliphezulu lenhliziyo, ngalesi sikhathi linikwa amandla ama-carbohydrate.
I-④Llactic acid incumulation zone: izinga lenhliziyo kule ndawo kufanele kube ngu-80% kuya ku-90% wesilinganiso senhliziyo esiphezulu. Ngokuthuthuka kokuqina komzimba komsubathi, inani lokuqeqeshwa kufanele lenyuswe ngokufanele. Ngalesi sikhathi, ukuqeqeshwa kudinga ukufaka indawo yokuqongelela i-lactic acid ukuthuthuka, ngakho-ke ukuvivinya umzimba kwe-aerobic kufanele kuguqulwe ekuzivocavoca kwe-anaerobic ukusiza ukunqwabelana kwe-lactic acid.
I-⑤Fyysical Limit Zone: Isilinganiso senhliziyo kule ndawo singama-90% kuya ku-100% wezinga eliphezulu lenhliziyo, futhi abanye abasubathi bangadlula isilinganiso senhliziyo esiphezulu se-theoretical.
3: Ukuqeqeshwa Kwamandla: Ukwenza inani elilinganiselayo lokuqeqeshwa kwamandla, njengokuphakamisa izinsimbi, ama-push-ups, njll, kungakhuphula amandla emisipha nokukhuthazela.
4: Ukuguquguquka okuguquguqukayo kanye nokuqeqeshwa okulinganiselayo: i-yoga noma i-tai chi nokunye ukuqeqeshwa, kungathuthukisa ukuguquguquka komzimba kanye nekhono lokulinganisa, ukuvimba ukuwa kwengozi nokunye ukulimala ngengozi.
I-5: I-Team Sports, ukubamba iqhaza emidlalweni yeqembu ingakhuphula ukuxhumana komphakathi, yenza abangane abasha, futhi kwandise ubumnandi bezemidlalo.
Ukuzivocavoca umzimba uyisihluthulelo sokugcina ulungile. Ngokuzivocavoca okufanele, singathuthukisa ukuqina kwethu ngokomzimba, sithuthukise ukungavikeleki kwethu futhi sivikele izifo. Ukuzivocavoca futhi kuthuthukisa impilo yengqondo nenjabulo. Qalisa manje! Ake sibe ngumzuzi we-Health Movement!
Isikhathi sePosi: Aug-02-2024
