Ukuzilolonga yeyona nto ibalulekileyo ukuze uhlale usempilweni. Ngokuzilolonga ngokufanelekileyo, sinokuphucula impilo yethu, siphucule amajoni ethu omzimba kwaye sithintele izifo. Eli nqaku liza kuphonononga impembelelo yokuzilolonga kwimpilo kwaye linike iingcebiso ezisebenzayo zokuzilolonga, ukuze kunye sibe ngabaxhamli bentshukumo esempilweni!
Okokuqala: iingenelo zokuzilolonga
1: Ukuphucula ukusebenza kwentliziyo nemiphunga: Ukuzilolonga rhoqo nge-aerobic kunokuphucula ukusebenza kwentliziyo nemiphunga, kuphucule ukunyamezela komzimba kunye nokukwazi ukulwa nokudinwa.
2：Ukulawula ubunzima: Ukuzilolonga kunceda ekutshiseni iikhalori nokulawula ubunzima, ngelixa kunciphisa neengozi zempilo ezinxulumene nokutyeba kakhulu.
3：Qinisa amasosha omzimba: Ukuzilolonga kunokuphucula amasosha omzimba kwaye kunciphise ukugula.
4: Ukuphucula impilo yengqondo: Ukuzilolonga kunokukhulula uxinzelelo kunye noxinzelelo emzimbeni, kuphucule impilo yengqondo kwaye kwandise ulonwabo.
Okwesibini: Iingcebiso zokuzilolonga ezisebenzayo
1: umthambo we-aerobic: ubuncinane imizuzu eli-150 yomthambo we-aerobic ngeveki, njengokuhamba ngokukhawuleza, ukubaleka, ukudada, njl.njl., kunceda ukuphucula ukusebenza kwentliziyo nemiphunga
2：Isantya sentliziyo singasetyenziselwa ukulinganisa ubunzulu bomthambo. Ngokwepesenti eyahlukileyo yesantya sentliziyo esiphezulu, isantya sentliziyo singahlulwa sibe ngamacandelo amahlanu, anokwahlulwa abe yindawo yokufudumeza nokuphumla, indawo yokutshisa amafutha, indawo yokusetyenziswa kweglycogen, indawo yokuqokelelwa kwe-lactic acid kunye nendawo yomda womzimba ngokulandelanayo:
①Indawo yokufudumeza nokuphumla: Isantya sentliziyo kule ndawo siphakathi kwama-50% ukuya kuma-60% esantya sentliziyo esiphezulu. Ukuba isantya sentliziyo somntu siphezulu ngama-180 beats/min, isantya sentliziyo ayifunayo ukuze afudumale aze aphumle kufuneka sibe ngama-90 ukuya kuma-108 beats/min.
②Indawo yokutsha kwamafutha: Isantya sentliziyo sale ndawo yi-60% ukuya kwi-70% yesantya esiphezulu sentliziyo, kwaye le ndawo yenzelwe ukunika amandla okwenza umthambo ngokutshisa amafutha, nto leyo enokunciphisa amafutha ngempumelelo kwaye incede ekunciphiseni ubunzima.
③Ummandla wokusetyenziswa kweGlycogen: Isantya sentliziyo kule ndawo kufuneka sibe yi-70% ukuya kwi-80% yesantya esiphezulu sentliziyo, ngeli xesha sisebenza ngeecarbohydrate.
④Indawo yokuqokelelwa kwe-lactic acid: Isantya sentliziyo kule ndawo kufuneka sibe yi-80% ukuya kwi-90% yesantya esiphezulu sentliziyo. Ngokuphucuka komzimba womdlali, ubungakanani boqeqesho kufuneka bunyuswe ngokufanelekileyo. Ngeli xesha, uqeqesho kufuneka lungene kwindawo yokuqokelelwa kwe-lactic acid ukuze luphucuke, ngoko ke umthambo we-aerobic kufuneka utshintshwe ube ngumthambo we-anaerobic ukunceda ukuqokelelwa kwe-lactic acid.
⑤Umda womzimba: Isantya sentliziyo kule ndawo simalunga ne-90% ukuya kwi-100% yesantya sentliziyo esiphezulu, kwaye abanye abadlali banokudlula nesantya sentliziyo esiphezulu esiqikelelwayo.
3：Uqeqesho lwamandla: Ukwenza uqeqesho lwamandla oluphakathi, njengokuphakamisa iintsimbi, ii-push-ups, njl.njl., kunokunyusa amandla emisipha kunye nokunyamezela.
4: uqeqesho lokuguquguquka nokulinganisela: i-yoga okanye i-tai chi kunye nolunye uqeqesho, lunokuphucula ukuguquguquka komzimba kunye nokukwazi ukulinganisela, luthintele ukuwa kunye nezinye iingozi.
5: Imidlalo yeqela, Ukuthatha inxaxheba kwimidlalo yeqela kunokwandisa unxibelelwano loluntu, ukwenza abahlobo abatsha, kunye nokwandisa ulonwabo lwezemidlalo.
Ukuzilolonga sisitshixo sokuzigcina sisempilweni. Ngokuzilolonga ngokufanelekileyo, sinokuphucula ukomelela komzimba wethu, siphucule amajoni ethu omzimba kwaye sithintele izifo. Ukuzilolonga kukwaphucula impilo yengqondo kunye nolonwabo. Qalisa ngoku! Masibe ngabaxhamli bentshukumo yezempilo!
Ixesha lokuthumela: Agasti-02-2024
