Umthambo sisitshixo sokuzigcina usempilweni. Ngokwenza umthambo ofanelekileyo, sinokomeleza ukuqina kwethu emzimbeni, siphucule amandla ethu omzimba size sithintele izifo. Eli nqaku liza kuphonononga impembelelo yokuzivocavoca kwimpilo kunye nokubonelela ngeengcebiso ezisebenzayo zokuzilolonga, ukuze kunye sibe ngabaxhamli bentshukumo ephilileyo!
Eyokuqala:Iinzuzo zokuzilolonga
I-1: Ukuphucula ukusebenza kwentliziyo kunye nemiphunga: Ukuzilolonga rhoqo kwe-aerobic kunokuphucula ukusebenza kwentliziyo kunye nemiphunga, ukuphucula ukunyamezela komzimba kunye nokukwazi ukulwa nokudinwa.
I-2: Ukulawulwa kobunzima: Ukuzivocavoca kunceda ukutshisa iikhalori kunye nokulawula ubunzima, ngelixa kunciphisa imingcipheko yempilo eyayanyaniswa nokutyeba.
3:Qinisa ukhuselo lomzimba: Ukuzilolonga kunokomeleza ukhuselo lomzimba kunye nokunciphisa ukugula.
4:Phucula impilo yengqondo: Ukuzivocavoca kunokukhulula uxinzelelo kunye noxinzelelo emzimbeni, ukuphucula impilo yengqondo kunye nokwandisa ulonwabo.
Okwesibini:Iingcebiso zokuzilolonga
I-1: umthambo we-aerobic: ubuncinci imizuzu eli-150 yokuzivocavoca umzimba ngeveki, njengokuhamba ngokukhawuleza, ukubaleka, ukuqubha, njl. njl., ukunceda ukuphucula ukusebenza kwentliziyo kunye nemiphunga.
2:Izinga lentliziyo lingasetyenziselwa ukulinganisa ukuqina komthambo. Ngokwepesenti eyahlukileyo yomlinganiselo wentliziyo, izinga lokubetha kwentliziyo linokwahlulwa libe ngamacandelo amahlanu, anokwahlulwa abe yindawo yokufudumala kunye nokuphumla, indawo yokutshisa amanqatha, indawo yokusetyenziswa kwe-glycogen, indawo yokuqokelela i-lactic acid kunye nendawo elinganiselweyo yomzimba ngokulandelelana:
①Ukufudumala kunye nendawo yokuphumla: Isantya sentliziyo kule ndawo yi-50% ukuya kwi-60% yezinga eliphezulu lentliziyo. Ukuba umlinganiselo wokubetha kwentliziyo yomntu yi-180 beats/min, isantya sentliziyo ekufuneka asifudumeze kwaye aphumle kufuneka sibe ngama-90 ukuya kwi-108 ngomzuzu.
②Indawo yokutshisa amafutha: Izinga lentliziyo yale ndawo yi-60% ukuya kwi-70% yezinga eliphezulu lentliziyo, kwaye lo mmandla ubukhulu becala ukubonelela ngamandla okuzivocavoca ngokutshisa amanqatha, anokunciphisa ngokufanelekileyo amanqatha kwaye ancede ukunciphisa ubunzima.
③Indawo yokusetyenziswa kweGlycogen: Izinga lentliziyo kule ndawo kufuneka libe yi-70% ukuya kwi-80% yowona mgangatho wentliziyo uphezulu, ngeli xesha liqhutywa ziicarbohydrates.
④I-Lactic acid accumulation zone: Isantya sentliziyo kule ndawo kufuneka sibe yi-80% ukuya kwi-90% yezinga eliphezulu lentliziyo. Ngokuphuculwa kokufaneleka komzimba wembaleki, isixa soqeqesho kufuneka sandiswe ngokufanelekileyo. Ngeli xesha, uqeqesho ludinga ukungena kwindawo yokuqokelela i-lactic acid ukuphucula, ngoko ke umthambo we-aerobic kufuneka utshintshwe ube ngumthambo we-anaerobic ukunceda ukuqokelela kwe-lactic acid.
⑤Ummandla olinganiselweyo womzimba: Izinga lentliziyo kule ndawo yi-90% ukuya kwi-100% yowona mgangatho wentliziyo uphezulu, kwaye abanye iimbaleki banokude bagqithe elona nqanaba liphezulu lentliziyo.
I-3: Uqeqesho lwamandla: Ukwenza umyinge ophakathi woqeqesho lwamandla, njengokuphakamisa iintsimbi, i-push-ups, njl., kunokonyusa amandla emisipha kunye nokunyamezela.
I-4: ukuguquguquka kunye nokuqeqeshwa kokulinganisela: i-yoga okanye i-tai chi kunye nolunye uqeqesho, inokuphucula ukuguquguquka komzimba kunye nokukwazi ukulinganisa, ukukhusela ukuwa kunye nokunye ukulimala ngengozi.
5: Imidlalo yeqela, Ukuthatha inxaxheba kwimidlalo yeqela kunokonyusa intsebenziswano yoluntu, ukwenza abahlobo abatsha, kunye nokwandisa ulonwabo lwezemidlalo.
Umthambo sisitshixo sokuzigcina usempilweni. Ngokwenza umthambo ofanelekileyo, sinokomeleza ukuqina kwethu emzimbeni, siphucule amandla ethu omzimba size sithintele izifo. Imithambo ikwaphucula impilo yengqondo kunye nolonwabo. Qalisa ngoku! Masibe ngabaxhamli bombutho wezempilo!
Ixesha lokuposa: Aug-02-2024
