Ziziphi iiNzuzo zokuDlala iBasketball kuMzimba?

Ibhola yeBholaNgenxa yokuthandwa kwawo kwihlabathi liphela, umdlalo ngumdlalo omnandi olungele amanqanaba amaninzi kunye nobudala.

Iqela eliqhelekileyo lebhola yomnyazi linabadlali abahlanu kwicala ngalinye. Unokudlala kwakhona ezimbini-ezimbini, ezintathu-ntathu, okanye ngokwakho. Kuyenzeka ukuba udlale ibhola yomnyazi unyaka wonke ngeenkundla zangaphakathi.

Eyona njongo yomdlalo kukufumana amanqaku ngokudlula ibhola kwihupula. Amaqhinga okuzikhusela asetyenziswa ukuthintela elinye iqela ekubeni lifake ibhaskithi.

ukudlala ibasketballIneenzuzo zomzimba, iimvakalelo kunye nezentlalo kwaye iphucula impilo yonke. Isicelo iinzuzo zebasketball...

Ziziphi iiNzuzo zeBhola yeBasketball?

Iluncedo kwintliziyo

ibhola yomnyazil Ilungile kwimpilo yentliziyo. Njengoko kubandakanya ukuhamba, ukubetha kwentliziyo kuyanda. Kukwanceda ukwakha amandla, nto leyo ebalulekileyo ukuze intliziyo ibe sempilweni.

Kuya kunciphisa umngcipheko we-stroke kunye nesifo senhliziyo kamva ebomini.

yenziwe ngo-2019 ngokophando ibhola yomnyazikwandisa izinga lokuphumla kwentliziyo, enefuthe elihle kwi-cardio-respiratory fitness. Oku kudityaniswa nomngcipheko ophantsi wokuphuhlisa isifo sentliziyo. 

Inceda ukutshisa iikhalori

Zonke iintshukumo ezikhawulezayo zasecaleni, ukubaleka kunye nokutsiba zinika umthambo we-aerobic oya kunceda ukutshisa iikhalori ezininzi.

idlale iyure ibhola yomnyaziUkongezelela, umntu oneekhilogram ezingama-75 unokutshisa malunga nee<em>kilojoule ezingama-600, ngoxa umntu oneekhilogram ezili-115 unokutshisa malunga nee<em>calorie ezingama-900.

Yomeleza ukunyamezela kwemisipha

ukudlala ibasketball kufuna ubukhalipha, amandla kunye nonyamezelo. Kufuneka ushukume kwaye utshintshe indlela ngokukhawuleza usebenzisa i-high-intensity, short-term contractions muscle.

Uya kufuna kwakhona ukunyamezela kwe-muscular, okuyisakhono semisipha ukusebenzisa amandla kwixesha elide. ukudlala ibasketball Ukunyamezela kwemisipha kuyanda ngokwenza umthambo wokwakha amandla omzimba aphantsi nangaphezulu.

Ukomeleza ukwakheka kwamathambo

Lo mdlalo mkhulu unceda ukuphuhlisa nokwakha amandla ethambo. Idala izicubu zethambo elitsha, ezenza amathambo omelele.

Izihlunu kunye namathambo emzimbeni wethu, okubandakanya ukutsalwa kunye nokutyhala kwemisipha ngokuchasene nethambo ibhola yomnyazi Iba namandla ngomsebenzi womzimba onje

Inciphisa uxinzelelo

Umsebenzi womzimba ukhupha i-endorphins, ihomoni yokuziva kamnandi yolonwabo. I-Endorphins ikhuthaza ukuphumla kunye nokunciphisa intlungu. Kwakhona kunokunciphisa ukudakumba, ukwakha ukuzithemba, kunye nokuphucula ukusebenza komsebenzi.

ukudlala ibasketballkuya kunceda kwakhona ukuphucula izakhono zokugxila ngokugxila kumdlalo. Oku kunokunceda ekuphuculeni ulwazi. Ezi zixhobo zisebenza kakuhle ekujonganeni nokuxhalaba kwezinye iindawo zobomi bakho.

Yomeleza ukhuseleko

Ibhola yeBhola okanye omnye umdlalo unceda ukunciphisa uxinzelelo.

uxinzelelo Xa uphantsi, uya kuba namandla ngakumbi kwaye ugxininise ngcono kwinto ekufuneka uyenzile. Kwakhona kukwenza ube nobuhlobo ngakumbi, nto leyo enceda ekuthinteleni ukudakumba.

Xa uxinzelelo luncitshisiwe, lukwabonelela ngokukhuthaza amajoni omzimba.

Ukuphucula izakhono zokunyakaza ezisisiseko

ukudlala ibasketballinika abantu abatsha ithuba lokuphuhlisa izakhono zemoto eziyimfuneko kuphuhliso. uphando ibhola yomnyaziIsalatha ekusebenzeni komgubo ekuphuhliseni izakhono zokunyakaza ezisisiseko ekufuneka abantwana bazifunde.

ukudlala ibasketball Inceda ukuphucula ukulungelelaniswa kwemoto, ukuguquguquka kunye nokunyamezela. Ikwakhuthaza isantya, i-agility kunye namandla.

Ezi zakhono ziyaziwa ukuba zinefuthe elihle ekugcineni ubunzima bomzimba obunempilo kunye nokukhuthaza umsebenzi owenziwe ngokomzimba.

Ukuphucula ukwakheka komzimba

Izifundo, ukudlala ibasketball ngokubanzi ukwakheka komzimba Bafumanisa ukuba inempembelelo entle

Kolunye uphononongo, amadoda angaqeqeshwanga abe nefuthe elihle kwimpilo yonke kunye nokwakheka komzimba kwiinyanga ezi-3 ubudala. uqeqesho lwebhola yomnyazi uthathe. Emva koqeqesho, amadoda andisa ubunzima bomzimba obhityileyo kwaye anciphisa ipesenti yawo yamafutha omzimba.

Isebenza njengoqeqesho lwamandla

ukudlala ibasketball Uya kuba nokuzivocavoca umzimba okugqibeleleyo. Oku kunceda ukwakha izihlunu ezibhityileyo. Inceda ukuphuhlisa umqolo osezantsi, intamo, i-deltoid kunye nezihlunu eziphambili.

Kwakhona kwenza imilenze yomelele; iintshukumo ezifana nokudutyulwa kunye nokuxhuzula komeleza iingalo, izihlunu zezandla kunye nokuthamba kwesihlahla.

Yandisa ukukhula kwengqondo

Ibhola yeBhola Ngumdlalo okhawulezayo ofuna ubuchule obuninzi bomzimba, kodwa ikwangumdlalo wengqondo ofuna ukuba ucinge ngeenzwane zakho.

Ibhola yeBholaKudinga ugxininiso oluninzi ukuze ukwazi ukwenza isenzo ngokuchanekileyo kwaye ngokukhawuleza kwaye wenze izigqibo ezifanelekileyo ngebhola.

Ukongeza, umntu kufuneka aziqeqeshe ukuba akwazi ukujonga rhoqo abachasi kunye nabadlali beqela kunye nokwenza izigqibo ngokukhawuleza ngokusekelwe kwiintshukumo zabo.

Ibonelela ngolungelelwaniso olungcono kwaye iphuhlise izakhono zemoto

Ibhola yeBholaIfuna ulungelelwaniso olugqibeleleyo lwezandla neliso kunye nolungelelwaniso lomzimba ogcweleyo. Ikuqeqesha ukuba uncede ukuphuhlisa ezi zakhono njengoko udlala lo mdlalo.

Ngelixa i-dribbling iphuhlisa ulungelelwaniso lwesandla neliso, ukujula okuphosayo kunika ithuba lokuphuhlisa ulungelelwaniso lomzimba opheleleyo.

Ukuba nomzimba owomeleleyo kuya kunceda ukwenza ezi ntshukumo ngokulula.

Kuphucula ukuzeyisa kunye nokugxila

Njengakweminye imidlalo, ukudlala ibasketball Kukwakho nemigaqo ekufuneka ilandelwe. Xa wophula le migaqo, kukho izohlwayo kuwe ngokunjalo neqela.

Kukwanceda ekuphuhliseni ukuzeyisa njengoko kukhuthaza ukukhuphisana ngakumbi kunye nobulungisa. Ikwagcina ingqondo iphaphile kwaye iphaphile.

Yandisa indawo kunye nolwazi lomzimba

Ibhola yomnyazi ngumdlalo ofuna ulwazi ngesithuba. Ukwenza udubulo olugqibeleleyo, kufuneka wazi apho umi khona okanye apho udlala khona ukhuselo ngokufanelekileyo.

Nje ukuba ube nolwazi ngendawo kunye nomzimba, uya kuyazi ngqo apho kufuneka ube khona xa umntu osebenza naye okanye umdlali ochasayo edubula okanye edlula ibhola.

Ukuqonda indawo kuyakhula, kodwa kukwanceda ukugcina ulungelelwano.

Yandisa ukuzithemba

Enye yezona zinto zilungileyo zokudlala ibasketballkukwandisa ukuzithemba komntu. Ukuba ngumdlali olungileyo kunye nokuba lilungu leqela elikhulu kwandisa ukuzithemba kwaye kukhokelela kukuzithemba okukhulu.

Njengoko ukuzithemba kwakho kusanda, ngokunjalo ukukholelwa kwakho kwizakhono zakho. Ukuziva ukhuselekile kukuvumela ukuba ujongane nobomi bakho ube ngcono, kwaye kunempembelelo entle kuzo zonke iinkalo zobomi.

Impumelelo kwibala lokudlala inokusasazeka kwezinye iindawo zobomi, kwaye uyaqonda ukuba unokholo kuwe kunye nobuchule bakho.

Ukhuthaza umoya weqela

ukudlala ibasketballinceda ekuphuhliseni ingqiqo yoluntu kunye nentsebenziswano. Inika ithuba lokusebenzisana ngokufanelekileyo nabantu abavela kwiimvelaphi ezahlukeneyo, nto leyo eyandisa imbono yomntu.

Ukwafunda ukudlala ngokufanelekileyo nangembeko, nokuba sithini na isiphumo sentsebenzo.

Ukuphucula izakhono zonxibelelwano

Ngokunxibelelana neqela lakhe, umdlali unokufunda iindlela ezintsha zokunxibelelana ngokuthetha nangokungathethi. 

Kuya kubakho ixesha lokunxibelelana ngaphambi, ngexesha nasemva komdlalo okanye ukuziqhelanisa.

Nokuba ukhetha ukuthetha rhoqo okanye uhlale uthe cwaka, izakhono zonxibelelwano ziya kuncedakala kubomi bakho bezemidlalo, bobuqu kunye nobungcali.

Iingcebiso zokudlala iBasketball

Hlala uzifudumeza kwaye wolule amalungu akho kunye nezihlunu phambi kokuba udlale umdlalo. Emva komdlalo, ungalibali ukupholisa ngokuzolula.

Ibhola yeBhola Ngumdlalo onzima ngokwasemzimbeni. Kubalulekile ukusebenzisa ulwelo oluninzi ukugcina umzimba umanzi rhoqo ngamaxesha athile.

Ngenxa yeemfuno zomzimba, kubalulekile ukuzigcina ubhetyebhetye kwaye womelele.

Lo mdlalo, njengenxalenye yenkqubo yokomelela, ikuvumela ukuba uhlale usempilweni ngokwasemzimbeni nangokwengqondo kwaye usebenze iminyaka emininzi.

Ngenxa yoko;

Ibhola yeBhola Yeyona ndlela igqibeleleyo yokufumana ubume kwaye uhlale usebenza. Ungadlala ngesantya esiphakathi okanye esinzima. Ukuthatha ixesha elithile kunokunceda ukwakha amandla, ukuguquguquka, kunye nokuqina.

Uya kufunda ukuhambisa umzimba wakho ngeendlela ezahlukeneyo ngelixa utsiba kwaye ujika. Uya kuba nethuba lokunxibelelana nabantu abohlukeneyo kwaye usebenzele ekubeni liqabane elilungileyo.