Inzuzo yokugijima kahle yilezi:
- bangakwazi ukwenza noma yiziphi izimo zezulu;
- Lokhu kugijima akudingi izindleko ezikhethekile zezezimali (konke okudingayo yizicathulo zezicathulo ezihambayo kanye nesitifiketi sezemidlalo esinobuhle, esingaqondakali);
- lokhu kuyatholakala kuwo wonke umuntu, njengoba ukulungiswa kwangaphambili ukugijima akudingeki;
- Umthwalo ogijima ulinganiswa kalula ngobude nobukhulu, ungakwazi ukuzilawula kalula.
Kukuphi futhi kunini ukuqhuba?
Njengoba umsebenzi ophezulu kunawo wonke kubantu uhlelwe kusuka emahoreni ayishumi kuya ku-13, futhi kusukela emahoreni angu-16 kuya kwangu-19, lesi sikhathi sihle kakhulu ukusebenza. Kodwa uma lokhu kungatholakali, bese ugijima kusihlwa noma ekuseni, kodwa ukhethe ngokucophelela umthwalo. Emadolobheni amakhulu kungcono ukuqhuba ekuseni, ngoba ngalesi sikhathi umoya uhlanzekile. Ungagijimi emigwaqweni nasemigwaqweni emikhulu nge-traffic esebenzayo, lapho kune-air gassy kakhulu, nasezindaweni lapho kukhona uthuli oluningi emoyeni. Yiqiniso, izindawo ezinhle kakhulu zokuqhuba ukugijima ziyizingoma ezingcolile epaki noma ehlathini.
Ukunqunywa kwesisindo sokusebenza.
Isimiso esiyinhloko sokuthuthukiswa kwempilo ukuhambisana nomthwalo ngekhono le-aerobic yomzimba, kufanele kube nokulinganisela phakathi kokusetshenziswa kwamandla nokusetshenziswa kwe-oxygen. Ukuze uzibandakanye kahle, zikhethele umthwalo ofanelekayo (ngabanye). Ungalokothi uqaphele amathuba. Ngezinga elifanele kulula ukugijima. Ukugijima kufanele kube mnandi. Umthwalo akufanele ubangele ukukhathala nokusebenza kahle. Ukuzwa ukulala nokuzithemba phakathi nosuku, nokubonakala kokulala ukulala ebusuku kuyisibonakaliso sokuthi udinga ukunciphisa umthwalo.
Ekusebenzeni kwezempilo, kubalulekile ukunikeza umzimba nge-oxygen. Ukwakheka kwe-oxygen ngesikhathi sokuvivinya umzimba akumukeleki. Kubalulekile ukuzikhethela ukuhamba okuhambayo okusebenzayo. Gxila kwimvamisa yesilinganiso senhliziyo yakho. Ukuqhuma kufanele kubalwe emasekhondi angu-10 ngemuva kokuphela kokugijima, noma ngesikhathi sokugijima. Ukuze wenze lokhu, udinga ukuthola umshini wokushaya entanyeni, ubale imizuzwana engu-10 inombolo yezinhliziyo futhi wande isibalo ngo-6.
Kunezinhlobo eziningi zamafomula wokunquma imodi yokuhamba ngesivinini ngokunquma ukushayela. Isibonelo, ku-220 kususa iminyaka yakho eminyakeni. I-Pulse, elingana no-75% yalesi sibalo, inquma umngcele wemodi oyifunayo yokusheshisa, okungeke kudlulelwe. Isibonelo, kulula ukubala ukuthi uma uneminyaka engama-50 ubudala, umkhawulo wejubane uzoba yizintambo ezingu-128 ngomzuzu. Umthwalo ophelele ngu-80% walesi sibalo. Lokhu kusho ukuthi kufanele ugijime ngesivinini lapho umthwalo uzobe uphumelele kuwe.
Umgomo onokwethenjelwa ngobukhulu bomthwalo ukuphefumula komzimba. Uma nje uphefumula ngekhala lakho ngenkathi ugijima, kusho ukuthi ukhethe imodi yokugijima efanele, okuqinisekisa ukutholakala okwanele kwe-oxygen emaphashini. Uma i-oksijeni enganele futhi uvula ingxenye eyengeziwe yomoya ngomlomo wakho, kusho ukuthi usuke udlule umkhawulo we-aerobic metabolism futhi udinga ukwehlisa ijubane lokusebenza.
Ubude besikhathi sempilo.
Ungazami ukugijima okuningi ngesikhathi esisodwa. Abachwepheshe banikezwa abaqalayo abangaphezu kwezikhathi ezine ngesonto, futhi ekuqaleni kokunye ukugijima ngokuhamba. Izinga lokugijima lilula, lemvelo futhi likhululekile. Kanciphisa kancane isikhathi sokuhamba futhi ukwandise isikhathi sokusebenza, ekugcineni uguqulwe kuphela ekusebenzeni okuqhubekayo.
Isimo somzimba ngesikhathi samakilasi.
Ngenkathi wenza umsebenzi wezempilo, faka unyawo lwakho esithendeni noma ngezinyawo. Izandla zikhululekile, zitholakala phansi kakhulu. Gcina unyawo lwakho phambili phambili, hhayi ohlangothini, njengabesifazane. Kudingekile ukuphefumula ngekhala lakho, ngokwemigomo nangokweqile. Ngomthwalo owengeziwe, ungathumela ngomlomo, kepha phefumula kuphela ngekhala lakho. Ukukhipha umoya kudingeke kwenziwe kwenziwe okujulile futhi okude isikhathi eside kune-inhalation. Ngemuva kokugijima, awukwazi ukuyeka ukuhamba. Kumele sihambe ibanga elide ukuhlela kabusha umzimba embusweni ohlukile. Ekugcineni, ukuze ube nesimo somzimba esihle kakhulu, udinga ukuma kude no-3-4 km.
Izicathulo zokugijima.
Ngeshwa, ukugijima noma ukuhamba, ungathola ukulimala nobuhlungu emilenzeni yakho. Ngezinye izikhathi lokhu kubangelwa ukugqoka "amasongo" angalungile.
Izicathulo ezinhle zokugijima kufanele zihlangabezane nezidingo ezithile:
- Isithende kufanele sibe nesigqinsi kanye nezici ezithakazelisayo;
- i-sole iyadingeka ibe nzima, ukuze ikwazi ukusekela ngokufanele umthamo wonyawo iphinde isinciphise ingozi ye-pivot yayo engxenyeni ephakathi;
- "Ukudlala isikhathi eside" ama-insoles;
- phezulu kwama-sneakers kufanele kukhonjiswe kusuka kulwazi olukhethekile olunikeza umoya wokungena kwangaphakathi ukuze unyawo lungacishe lungakhukhumezi;
- Inyosi enzima, evikela iminwe yakho ekulimazeni.
Bonke abakhiqizi abakhulu bezimpahla zezemidlalo bakhiqiza izinkinobho ezihlangabezana ngokugcwele nezidingo ezingenhla futhi zine "chips" ezengeziwe kanye "nezinsimbi nezinsimbi" ezenza kube lula, ziphephile futhi zijabulise. Ngakho-ke, kungcono ukuthenga izicathulo ezibizayo kumkhiqizi owaziwayo.