Ukuzivocavoca sisitshixo sokuhlala silungile. Ngomsebenzi ofanelekileyo, sinokuphucula ukomelela kwethu emzimbeni, ukuphucula ukungazinzi kunye nokuthintela izifo. Eli nqaku liza kuphonononga ifuthe lokuzilolonga kwimpilo kwaye linike ingcebiso ngokuzinzileyo, ukuze sibe ngabaxhamli bentshukumo esempilweni!
Okokuqala: Izibonelelo zokuzilolonga
1: Ukuphucula ukusebenza kwentliziyo kunye nemiphunga yokuzivocavoca: Ukuzivocavoca okwenziwa rhoqo kunokuphucula intliziyo kunye nemiphunga, ukuphucula unyamezelo lomzimba kunye nokuchasana nobuchule bokutyeshela.
2: Ukulawulwa kobunzima: Ukuzivocavoca kunceda ukutshisa ikhalori kwaye ulawule ubunzima, ngelixa unciphisa umngcipheko wezempilo onxulumene nokutyeba kakhulu.
3: Ukomeleza ubugodu: Ukuzivocavoca kunokuphucula ukungazi komzimba kunye nokunciphisa ukugula.
4: Ukuphucula impilo yengqondo: Ukuzivocavoca kunokukhupha uxinzelelo kunye nokuxinana emzimbeni, kuphucula impilo yengqondo kunye nokwandisa ulonwabo.
Okwesibini: Ingcebiso esebenzayo
1: Ukuzivocavoca kwe-aerobic: ubuncinci imizuzu engama-150 yokuzivocavoca ngeveki, ukuhamba ngokukhawuleza, ukuqhuba, ukuqubha, njl njl.
2: Ixabiso lentliziyo lingasetyenziselwa ukulinganisa ubungakanani. Ngokwepesenti eyahlukileyo yereyithi yentliziyo ephezulu, izinga lentliziyo zinokwahlulwa zibe ngamacandelo amahlanu, anokwahlula-hlulwa ukuba abe yindawo yokufudumala kunye nendawo yokuphumla, indawo etshisayo ye-Glycogen, umda we-Glycogen, umda we-Actic Acid
Indawo yokuphumla kunye nokuphumla: Ireyithi yentliziyo kule ndawo ngama-50% ukuya kwi-60% yereyithi yentliziyo ephezulu. Ukuba umyinge wentliziyo yomntu ophelileyo une-180 ibethayo / umyinge wentliziyo kufuneka afune ukufudumala kwaye aphumle kufuneka abe ne-90 ukuya kwi-108 ibetha / imiz.
Indawo evuthayo ye-②fat: Iqondo lentliziyo yale ndawo ngama-60% ukuya kwi-70% yereyithi yentliziyo ephezulu, kwaye le ndawo iphambili ekuboneleleni ngamanqatha, enokukunciphisa ngokufanelekileyo ubunzima.
Indawo yokusetyenziswa kwe-③glycogen: Iqondo lentliziyo kule ndawo kufuneka libe ngama-70% ukuya kwi-80% yereyithi yentliziyo ephezulu, ngeli xesha ixhaswa yi-carbohydrate.
Indawo ye-Acid Acid Acid Acid: Ixabiso lentliziyo kule ndawo kufuneka libe ngama-80% ukuya kwi-90% yereyithi yentliziyo ephezulu. Ngokuphuculwa kokuqina kwembaleki, imali yoqeqesho kufuneka inyuswe ngokufanelekileyo. Ngeli xesha, uqeqesho kufuneka lungenise indawo yokuqokelela i-lactic acid yokuphucula, ngoko ke umthambo we-aerobic kufuneka kutshintshelwe kwimithambo ye-anaerobic ukunceda ukuqokelelwa kwe-lactic acid.
Umda we-⑤physical Imeyi: Umyinge wentliziyo kule ndawo ngama-90% ukuya kwi-100% yereyithi yentliziyo ephezulu, kwaye ezinye iimbaleki zinokudlula kwi-theoreticalrey yentliziyo yentliziyo.
I-3: Ukomelela kwamandla: Ukwenza ubungakanani obuqinileyo boqeqesho lwamandla, njengokuphakamisa iintsimbi, ukutyhala, njl njl., Inokunyusa amandla emisipha kunye nonyamezelo.
4: Ukuguquguquka kunye nokuqeqeshwa okulinganayo: I-Yoga okanye i-TAI Chi kunye nolunye uqeqesho, unokuphucula ubugqwetha bomzimba kunye nobuchule bokulinganisa, ukukhusela ukuwa kunye nokungalunganga ngengozi.
5: Izemidlalo yeqela, ukuthatha inxaxheba kwimidlalo yeqela kunokunyusa ukusebenzisana ngokwentlalo, yenza abahlobo abatsha, kwaye kwandise imidlalo yezemidlalo.
Ukuzivocavoca sisitshixo sokuhlala silungile. Ngomsebenzi ofanelekileyo, sinokuphucula ukomelela kwethu emzimbeni, ukuphucula ukungazinzi kunye nokuthintela izifo. Ukuzivocavoca kukwaphucula impilo yengqondo kunye nolonwabo. Qalisa ngoku! Makhe sibe ngumxhamli ngentshukumo yezempilo!
IXESHA LOKUQALA: AUG-02-2024
