Ukuzivocavoca kuyisihluthulelo sokuzigcina siphilile. Ngokuzivivinya ngendlela efanele, singathuthukisa ukuqina komzimba wethu, sithuthukise amasosha omzimba wethu futhi sivimbele izifo. Lesi sihloko sizohlola umthelela wokuzivocavoca empilweni futhi sinikeze izeluleko zokuzivocavoca ezisebenzayo, ukuze ndawonye sibe abazuzi bokunyakaza okunempilo!
Okokuqala: izinzuzo zokuzivocavoca umzimba
1: Thuthukisa ukusebenza kwenhliziyo namaphaphu: Ukuvivinya umzimba njalo kungathuthukisa ukusebenza kwenhliziyo namaphaphu, kuthuthukise ukukhuthazela komzimba kanye nekhono lokulwa nokukhathala.
2: Ukulawula isisindo: Ukuzivocavoca kusiza ukushisa amakhalori nokulawula isisindo, kuyilapho kunciphisa nezingozi zempilo ezihlobene nokukhuluphala.
3：Qinisa amasosha omzimba: Ukuzivocavoca kungathuthukisa amasosha omzimba futhi kunciphise ukugula.
4: Thuthukisa impilo yengqondo: Ukuzivocavoca kungakhulula ukucindezeleka emzimbeni, kuthuthukise impilo yengqondo futhi kwandise injabulo.
Okwesibili: Iseluleko sokuzilolonga esisebenzayo
1: ukuzivocavoca kwe-aerobic: okungenani imizuzu eyi-150 yokuzivocavoca kwe-aerobic ngesonto, njengokuhamba ngokushesha, ukugijima, ukubhukuda, njll., kusiza ekuthuthukiseni ukusebenza kwenhliziyo namaphaphu
2：Isilinganiso senhliziyo singasetshenziswa ukukala ukuqina kokuzivocavoca. Ngokusho kwamaphesenti ahlukene esilinganiso senhliziyo esiphezulu, isilinganiso senhliziyo singahlukaniswa sibe yizigaba ezinhlanu, ezingahlukaniswa zibe yindawo yokufudumeza nokuphumula, indawo yokushisa amafutha, indawo yokusetshenziswa kwe-glycogen, indawo yokuqongelela i-lactic acid kanye nendawo yomkhawulo womzimba ngokulandelana:
①Indawo yokufudumeza nokuphumula: Isilinganiso senhliziyo kule ndawo singama-50% kuya kuma-60% esilinganiso senhliziyo esiphezulu. Uma isilinganiso senhliziyo somuntu esiphezulu singama-beats angu-180/min, isilinganiso senhliziyo asidingayo ukuze afudumale futhi aphumule kufanele sibe ngama-beats angu-90 kuya kwangu-108/min.
②Indawo yokushisa amafutha: Isilinganiso senhliziyo sale ndawo singama-60% kuya kuma-70% esilinganiso esiphezulu senhliziyo, futhi le ndawo yenzelwe ikakhulukazi ukunikeza amandla okuzivocavoca ngokushisa amafutha, okunganciphisa amafutha ngempumelelo futhi kusize ekunciphiseni isisindo.
③Indawo esetshenziswa yi-Glycogen: Isilinganiso senhliziyo kule ndawo kufanele sibe ngu-70% kuya ku-80% wesilinganiso senhliziyo esiphezulu, ngalesi sikhathi sinikwa amandla ama-carbohydrate.
④Indawo yokuqongelela i-lactic acid: Isilinganiso senhliziyo kule ndawo kufanele sibe ngu-80% kuya ku-90% wesilinganiso esiphezulu senhliziyo. Ngokuthuthuka kokufaneleka komzimba womdlali, inani lokuqeqeshwa kufanele lenyuswe ngokufanele. Ngalesi sikhathi, ukuqeqeshwa kudingeka kungene endaweni yokuqongelela i-lactic acid ukuze kuthuthukiswe, ngakho-ke ukuzivocavoca kwe-aerobic kufanele kushintshwe kube ukuzivocavoca kwe-anaerobic ukusiza ukuqongelela i-lactic acid.
⑤Indawo yomkhawulo womzimba: Isilinganiso senhliziyo kule ndawo singama-90% kuya ku-100% wesilinganiso senhliziyo esiphezulu, kanti abanye abasubathi bangadlula ngisho nesilinganiso senhliziyo esiphezulu esicatshangelwayo.
3：Ukuqeqeshwa kwamandla: Ukwenza ukuqeqeshwa kwamandla okulinganiselwe, njengokuphakamisa izinsimbi, ama-push-up, njll., kungandisa amandla emisipha nokukhuthazela.
4: ukuqeqeshwa kokuguquguquka nokulinganisela: i-yoga noma i-tai chi nokunye ukuqeqeshwa, kungathuthukisa ukuguquguquka komzimba kanye nekhono lokulinganisela, kuvimbele ukuwa kanye nokunye ukulimala ngengozi.
5: Imidlalo yeqembu, Ukubamba iqhaza emidlalweni yeqembu kungandisa ukuxhumana nabantu, kwenze abangane abasha, futhi kwandise injabulo yezemidlalo.
Ukuzivocavoca kuyisihluthulelo sokuzigcina siphilile. Ngokuzivivinya ngendlela efanele, singathuthukisa ukuqina komzimba wethu, sithuthukise amasosha ethu omzimba futhi sivimbele izifo. Ukuzivocavoca kuthuthukisa nempilo yengqondo kanye nenjabulo. Qala manje! Masibe yizizuzi zenhlangano yezempilo!
Isikhathi sokuthunyelwe: Agasti-02-2024
