Ekuqaleni! Ukunakwa sicela!
Siqala ngokufudumala. Hamba izingalo nemilenze yakho, uhlale futhi uguqe, futhi uguqe imizuzu engu-15. Ngakho uzofudumala imisipha, ulondoloze esikhathini esizayo ngamandla, futhi kulula ukuhileleka ekusebenzeni. Uma ungasetshenziselwa ukuhambisa okuningi, yenza umjikelezo uzungeze inkundla ngezinyawo (ngokuvamile u-400 m), bese uhamba ngaphezulu kokubili. Kungcono ukujwayela ukugijimela kancane kancane, futhi ngemva nje kwenyanga nengxenye ingeza umbuthano njalo ngesonto (kuze kube ngu-10). Kodwa ungakhohlwa ukuthi kangakanani ukushaya kwe-pulp yakho-mayelana nendawo okuthiwa yi-pulse zone. Kungabalwa ngefomula: i-pulse - imivimbo engu-220 engaphansi kweminyaka. Yiqiniso, manje izazi zilungisa lezi zibalo. Ngemuva kweminyaka engama-40 kusuka ku-220 isusa ngaphezulu okungu-10, futhi emva kokungu-50 - okungaphansi kokungu-20, ukulayisha ngokweqile akulungile. Isixazululo esihle kakhulu sokugijima nxazonke ngenzwa yesifo senhliziyo. Iwashi esandleni sakho lizobonisa uma udlula umkhawulo wakho we-pulse. Ukuphuma emidlalweni yezemidlalo - inqubo yomzimba, futhi, udinga kancane kancane, uye ekuhambeni futhi uphele ngokufudumala kwezandla, imilenze, intamo.
Qaphela kumgijimi
Kunoma yikuphi ubudala, kodwa emva kokubonisana nodokotela, ngoba awukwazi ngezifo ezifihliwe. Abantu abanezifo zesimiso se-musculoskeletal, ngesisindo esiningi (ngaphezu kuka-20 kg).
Okulungile - ekuseni, ihora ngemva kokuphakama. Kodwa uma ukhululekile kakhulu kusihlwa - sicela! - cishe ihora ngaphambi kokulala.
Kuphela hhayi eceleni komgwaqo noma endaweni ye-gassy, kungenjalo ukulimala kulula kusuka ekusebenzeni imidlalo yezemidlalo - inqubo yomzimba iyoba ngaphezu kokuhle. Imizuzu engu-40 ngaphambi nangemizuzu engu-40 emva kokugijima ekuseni, futhi kusihlwa, lezi zikhathi zikhuphuka zibe amahora amabili kuya kwangu-3.
Ezingubo zokuphefumula Isimangalo sepholile asishisayo, sithatha umswakama kahle, esiphuthuma ngokusebenzisa ama-honeycombs akhethekile. Izimboni zithenga kuphela ukugijima - zinezinga eliphezulu lokunciphisa. Ehlobo sidinga izibuko ezingaphezulu (imithombo ye-ultraviolet eyingozi ku-retina), i-cap noma i-bandana ukuze ivikeleke elangeni.
Sithola isisindo esiyidingayo
Ukuze ulahlekelwe amakhilogremu angaphezulu, ukuwaqoqa noma ukuqinisa imisipha yenhliziyo, enye yezinhlaka ezintathu zokuqeqeshwa ezihlukene ikhethiwe. Ukunciphisa - i-jog slow for imizuzu engu-40-ihora. Kungcono ukugijima esiswini esingenalutho, futhi obani abanezinkinga ngokugaya, ungadla i-porridge, amaphuzu ambalwa, noma uphuze itiye eluhlaza uju, umzimba obona njengokudla, ihora ngaphambi kokugijima. Kulabo abafuna ukuthola ngcono, ngokuphambene nalokho, udinga amaprotheni ukudla emva kokugijima kanye nokuqeqeshwa ekamelweni lokufaneleka (okuyinto oyitshela umqeqeshi). Ukuhamba kwezemidlalo kuyabaluleka kakhulu - inqubo yenyama - kufanele ibe nesilinganiso sokusheshisa okubukhali. Uma umgomo wakho - ukuqinisa inhliziyo, khona-ke ukunye ukugijima nge-cardio-simulators. I-Tempo ukhethe okuxubile. Ukusheshisa-ukunciphisa noma ukuguqulwa ukusuka ekuhambeni kuya kokusebenza futhi ngokuphambene. Ungaphuza ngaphambi kokugijima, ngesikhathi nangemva kokugijima - kuwusizo: amanzi ahlanza igazi futhi asize ukususa emzimbeni ngokuthukumeza nezinto ezinobungozi. Kodwa, kungakhathaliseki ukuthi umgomo wakho, okungcono kakhulu ekusebenzeni yisimo senjabulo yomzimba.
Imishini emihle yokusebenza iyingxenye yempumelelo! Akuyona nje injabulo yokubonakala kwayo. Imifino yezemidlalo efanele kanye nezicathulo kuyisiqinisekiso sokuphepha nokududuzeka kwakho. Yini okufanele ngiyibheke lapho ngikhetha izingubo zokugijima?
Injabulo yokugijima nokuphumelela kwayo kumsindo wezingoma zakho ozithandayo kwanda izikhathi eziningi! Lokhu kufakazelwa ngokwesayensi. Amacembu amabili abantu abuzwa ukuba benze okufanayo, kepha omunye - ngokuthula, omunye - ngaphansi kwezimiso ezingcolile. Owesibini wabhekana nomsebenzi ngempumelelo. Kuvela ukuthi umculo wakho owuthandayo uyakusiza ukuphazamiseka ekucabangeni ukuthi kunzima kangakanani kuwe ngokomzimba manje. Ngakho-ke, ukugijima, ungakhohlwa isidlali esinolwazi lwezingoma eziyizintandokazi.
Amajackets
Umsebenzi oyinhloko wejaji yokugijima - ukuvikelwa emoyeni nasemvula engajulile. Kuyinto efiselekayo, ukuthi kwakulula kakhulu ngangokunokwenzeka futhi ayizange iqede ukunyakaza. Izikebhe ze-cross-country zenziwe ngezinto zokuphefumula zamanzi (ThermaFit, StormFit). Futhi kufanele uqaphele ukutholakala kwezindawo ezikhethekile zokuvuthisa umoya nokukhanya okubonakalayo. Lezi zamuva zifanele kubalandeli bokugijima kusihlwa.
Amabhantshi
Kuye okuthandayo, ungakhetha amabhulukwe amancane (taitsy) noma amabhulukwe wokuqeqesha okubanzi. Iziqu zekhwalithi zenziwe ngezinto zokuqina eziphefumulayo, ungathinti ukunyakaza. Zilinganiswa nenombolo encane yezigqinsi; ezinye izinhlobo zinikeza ukulungiswa nokusekelwa kwemisipha. Amapulangwe amakhulu avikelwe ngokuphelele emoyeni. Izinto ezisebenzayo (isib. I-ClimaLite) zihlinzeka ngokufudumala okukhulu ekuthuthukisweni okuphelele ngesikhathi sokuqeqesha.
Izinkinobho
Imfuneko esemqoka yezicathulo yikhono layo lokubamba, ukunciphisa umthwalo wokwethuka emzimbeni. Ama-absorbers amasha wokushaywa kwekhwalithi akusiza ukuba ususe emhlabathini kalula, ukuthuthukisa isivinini, ukunciphisa ukucindezela lapho usuka esithende kuya ezandleni zakho. Namuhla, umkhumbi womoya (umhlabathi owodwa ugcwele igesi) futhi iziphethu ngaphansi kwesithende zisetshenziselwa lokhu. Ukwengeza, ukugijima izigqoko kufanele kube nokukhanya, ukuphakama kwe-ankle-high, ngokuchofoza okuqinile, izinto zokuphefumula nokulungisa kahle izithende. Emakethe kunamakhompiki "ahlakaniphile" ayenesakhiwo esikhethekile, okuyinto ngisho nokuhamba okujwayelekile kwenza izintambo zisebenze okungenani ngo-28%. Yinakekele yedwa - eyonakele, ene-protective eqinile ukuqinisekisa ukunamathela okuhle emhlabathini.
Izindwangu zemidlalo namajezi okusebenza ayenziwe ngezinto ezikhethekile eziqinisekisa ukususwa komswakama ngaphandle (PlayDry, DriFit, ClimaFit system), ngokushesha kumile, ukuvikela ngokumelene nezifungi namabhaktheriya (ubuchwepheshe be-Tinosan). Abanye abakhiqizi basebenzisa uhlobo oluthile lwe-fibre, ngakho-ke isikhunta asiqandisisi emakhazeni nasezikhukhuleni ekushiseni. Izindwangu zigcizelela ubuhle besidumbu sowesifazane, ngezinye izikhathi zine-corsage yangaphakathi eyengeziwe ukusekela lesi sigqoko. Bahlanganiswa ngenani elincane lokugxila ekuqedeni ukungqubuzana nesikhumba.