Ukuzivocavoca kuyisihluthulelo sokuzigcina uphilile. Ngokuzivocavoca okufanele, singathuthukisa ukuqina kwethu ngokomzimba, sithuthukise amasosha omzimba wethu futhi sivikele izifo. Lesi sihloko sizohlola umthelela wokuzivocavoca empilweni futhi sinikeze izeluleko zokuzivocavoca ezisebenzayo, ukuze sindawonye sibe abazuzi bokunyakaza okunempilo!
Okokuqala:izinzuzo zokuzivocavoca
1:Thuthukisa ukusebenza kwenhliziyo namaphaphu: Ukuzivocavoca umzimba njalo kungathuthukisa ukusebenza kwenhliziyo namaphaphu, kuthuthukise ukukhuthazela komzimba kanye nekhono lokulwa nokukhathala.
2:Ukulawula isisindo: Ukuzivocavoca kusiza ukushisa ama-calories nokulawula isisindo, kuyilapho kunciphisa izingozi zezempilo ezihlobene nokukhuluphala.
3:Qinisa amasosha omzimba: Ukuzivocavoca kungathuthukisa amasosha omzimba futhi kunciphise ukugula.
4:Thuthukisa impilo yengqondo: Ukuzivocavoca kungakhulula ingcindezi nokucindezeleka emzimbeni, kuthuthukise impilo yengqondo futhi kwandise injabulo.
Okwesibili:Iseluleko sokuzivocavoca esisebenzayo
1:Ukuzivocavoca kwe-aerobic: okungenani imizuzu eyi-150 yokuzivocavoca kwe-aerobic ngesonto, njengokuhamba ngokushesha, ukugijima, ukubhukuda, njll., kusiza ukuthuthukisa ukusebenza kwenhliziyo namaphaphu
2: Izinga lenhliziyo lingasetshenziswa ukukala ukuqina kokuzivocavoca. Ngokuya ngamaphesenti ahlukene okushaya kwenhliziyo okukhulu, izinga lokushaya kwenhliziyo lingahlukaniswa izigaba ezinhlanu, ezingahlukaniswa zibe indawo yokufudumala neyokuphumula, indawo eshisa amafutha, indawo yokusetshenziswa kwe-glycogen, indawo yokunqwabelana kwe-lactic acid kanye nendawo yomkhawulo womzimba ngokushintshana:
①Indawo yokufudumala neyokuphumula: Izinga lokushaya kwenhliziyo kule ndawo lingu-50% kuya ku-60% wesilinganiso esiphezulu senhliziyo. Uma isilinganiso sokushaya kwenhliziyo somuntu esiphezulu singamabhithi angu-180/min, ukushaya kwenhliziyo okudingeka ukuthi afudumale futhi aphumule kufanele kube amabhithi angu-90 kuya kwangu-108/min.
②Indawo eshisa amafutha: Izinga lokushaya kwenhliziyo lale ndawo lingama-60% kuya ku-70% wezinga eliphezulu lokushaya kwenhliziyo, futhi le ndawo iwukunikeza amandla okuzivocavoca ngokushisa amafutha, okunganciphisa ngempumelelo amafutha futhi kusize ukwehlisa isisindo.
③Indawo yokusetshenziswa kwe-Glycogen: Izinga lokushaya kwenhliziyo kule ndawo kufanele libe ngu-70% kuya ku-80% wesilinganiso esiphezulu senhliziyo, ngalesi sikhathi sinikwa amandla ama-carbohydrates.
④Indawo yokuqongelela i-Lactic acid: Izinga lokushaya kwenhliziyo kule ndawo kufanele libe ngu-80% kuya ku-90% wesilinganiso esiphezulu senhliziyo. Ngokuthuthuka kokuqina komzimba komsubathi, inani lokuqeqeshwa kufanele lenyuswe ngokufanele. Ngalesi sikhathi, ukuqeqeshwa kudinga ukungena endaweni yokuqongelela i-lactic acid ukuze kuthuthuke, ngakho-ke ukuzivocavoca kwe-aerobic kufanele kushintshwe ukuvivinya umzimba kwe-anaerobic ukusiza ukunqwabelana kwe-lactic acid.
⑤Indawo elinganiselwe ngokomzimba: Izinga lokushaya kwenhliziyo kule ndawo lingu-90% kuya ku-100% wezinga eliphezulu lokushaya kwenhliziyo, futhi abanye abasubathi bangakwazi ngisho nokudlula isilinganiso sokushaya kwenhliziyo esingokomcabango.
3: Ukuqeqeshwa kwamandla: Ukwenza isilinganiso esilinganiselwe sokuqeqeshwa kwamandla, njengokuphakamisa izinsimbi, ama-push-ups, njll., kungakhuphula amandla emisipha nokubekezela.
4:ukuqeqeshwa kokuvumelana nezimo nokulinganisela: i-yoga noma i-tai chi nokunye ukuqeqeshwa, kungathuthukisa ukuguquguquka komzimba nekhono lokulinganisa, kuvimbele ukuwa nokunye ukulimala ngengozi.
5:Imidlalo yeqembu, Ukubamba iqhaza kwezemidlalo yeqembu kungakhuphula ukusebenzelana komphakathi, ukwenza abangane abasha, futhi kwandise ubumnandi bezemidlalo.
Ukuzivocavoca kuyisihluthulelo sokuzigcina uphilile. Ngokuzivocavoca okufanele, singathuthukisa ukuqina kwethu ngokomzimba, sithuthukise amasosha omzimba wethu futhi sivikele izifo. Ukuzivocavoca kuthuthukisa impilo yengqondo nenjabulo. Qala manje! Ake sibe abahlomulayo inhlangano yezempilo!
Isikhathi sokuthumela: Aug-02-2024
