Lapho kuqala isimo sezulu esibanda, abesifazane abaningi bashintsha inkundla yezemidlalo ku-treadmill. Kodwa uma ukhetha ukuqhuba emgwaqweni, ungayeki ukuqeqeshwa kuphela ngenxa yokuthi ifasitela yayifinyelela, futhi ukumbozwa kwe-asphalt kuhlanganiswe neqhwa. Ochwepheshe bathi ukugijima kwebusika kunezinzuzo eziningi futhi kuyindlela ephumelelayo yokulahlekelwa isisindo. Kodwa ekuphishekeleni ukuvumelana, umuntu akufanele akhohlwe ngomqondo ovamile. Yimiphi imithetho okufanele ilandelwe ukuqinisekisa ukuthi ukusebenza okubusika kuletha injabulo futhi kukhuthaza ukushisa kwamafutha ngokushesha?
Ukugijima akukwazi ukushiywa, noma izinzuzo ezingu-5 zokugijima ebusika
Ngakho ungabeka kuphi uhlaya uma kuziwa ekuqeqesheni emoyeni omusha ngenkathi ebandayo? Sinikeza wena ukuba wazi kangcono imibono yabaqeqeshi.Izinzuzo zobusika ezigijima ezempilo nokulahleka kwesisindo:
- Ngesikhathi sokugijima, umzimba wakho uguqula ama-fat deposit eqoqiwe emandleni afanele ukuqeqeshwa okugcwele. Lokhu kunomthelela ekwenzeni ukusebenza kwe-metabolism nokulahlekelwa kwesisindo. Kungakhathaliseki ukuthi ihlaya, ihora elilodwa lokugijima emoyeni omusha kungenzeka ukuthi lishise kusuka ku-900 kuya ku-1000 amakholori. Ososayensi baye bafakazela ukuthi ukusebenza kwebusika okugijima ekutheni isisindo silahlekelwe ngu-30% ngaphezulu kunehlobo elilodwa.
- Isiphambano esibusika esibusika esincane nakwabesifazane abafuna ukuthola ukukhululeka okukhulu kwe-sexy. Iqiniso liwukuthi indawo epholile yenza kube lula ukwenza zonke izicubu zomzimba ngendlela ephumelelayo kakhulu kune-asphalt eyomile. Ngenxa yezimo zezulu ezisezingeni eliphakeme, izikhwebu zakho, imisipha yomlenze nezintambo zizosebenza ngendlela eqinisiwe. Lokhu kuzokukusindisa ekudingeni ukuvakashela i-gym. Phela, imisipha ngeke iqiniseke nakakhulu kunokuba isebenze nensimbi kanye nabasimangali bamanje. Okuhle kakhulu ngenkathi ugijima eqhweni iqhwa langaphambili lethanga liqhunyiswa (ngenxa yokuthi kubalulekile ukuphakamisa i-hip high). Ukufeza imiphumela efanayo ngesikhathi esiphambanweni sasehlobo akunakwenzeka.
- Ukushisa kwebusika akusizi nje kuphela ukulahleka kwesisindo, kodwa kubuye kuthuthukise imizwelo futhi ikuvumela ukuba ulwe nokuphazamiseka kwemizwa.
- Unyaka ngamunye, inani elikhulu lamadoda nabesifazane lihlushwa izifo zonyaka. Ukugijima eqhweni emakhazeni, uqinisa isimiso somzimba samasosha omzimba futhi ukwazi ukulwa nezinambuzane ezincane ze-pathogenic.
- Igijima ngesikhathi esibandayo kulula. Abadlali abaningi base-amateur baqala ukujwayela ifilosofi yokusebenza ebusika. Ehlobo, umzimba usheshe uphele amandla, futhi kubanda ngisho nasezindaweni ezibucayi kunikwa kalula.
- Kumele kuthiwa ukugijima kwebusika kuholela ekukhuthazeleni okwedlula ukwenziwa kwehlobo. Ososayensi abavela e-European Institute of Health baye bafakazela ukuthi isimo sezulu esineqhwa senza inhliziyo isebenze ngokwengeziwe. Lokhu kunomthelela ekuvikeleni izifo zenhliziyo futhi kuthuthukise ukujikeleza kwegazi.
- Ukugijima ebusika akusizi nje ukuthi ulahlekelwe isisindo esiningi, kodwa futhi ukuthola umthamo odingekayo wevithamini D. Naphezu kokuthi imilayezo ye-ultraviolet ingasebenzi kakhulu ngenkathi ebandayo, ilanga liyaqhubeka nokukhiqiza izinto eziwusizo emzimbeni womuntu.
Yimaphi amaphutha abesifazane abakwenzayo ngesikhathi sebusika?
- Ukuqeqeshwa okungahleliwe Ukuze kube nomthelela omkhulu, ukugijima kufanele kube njalo - yiqiniso ukuthi bonke abagijimi bayazi. Kodwa ungakhohlwa ukuthi umzimba ebusika, kuzothatha isikhathi esiningi ukubuyisela. Ngakho-ke, uma ungakwazi ukugijima nsuku zonke ngenkathi efudumele, bese kuthi ngenkathi ebandayo kunconywa ukunciphisa inani le "cross-marathons" kuze kube izikhathi ezintathu ngesonto.
- Ukungazinaki ukufudumala Ebusika, ubulili obuhle buzama ukunciphisa isikhathi esithathwe ukugijima ngendleko yokwenqaba ukufudumala. Kodwa empeleni, isimo sezulu esiqhwayo asikwazi ukukwenza ngaphandle kwalo. Ukunyakaza okuzenzekelayo, okujwayele ukufunda izifundo zemfundo, kuzosiza ekugwemeni ukulimala. Akuyona imfihlo ukuthi abagijimi abaqeqeshwe ukukhuthazela ukuhlola ukushisa umbuso lula kakhulu. Ngaphezu kwalokho, ukungabikho kokufudumala kwangaphambili kungabangela ukugubha nokuphazamiseka ngesikhathi sokuncintisana. Uma kubagijimi bezinsuku ezishisayo befudumala emgwaqweni, bese sekuqala ukushisa kwezulu, ukuvivinya umzimba kufudumele kufanele kuhanjiswe ekamelweni.
Ukuqapha: ngaphambi kokuba usebenze kubaluleke kakhulu ukuthi ungadonsa imisipha ebandayo. Abaphenduli kahle ekusweleni, ngakho-ke amathuba okuthola ukwelula aphezulu.
- Khumbula ukuphefumula Uma uzimisele ukugijima ebusika, ungakhohlwa ukugcina inqubo efanele yokuphefumula. Njalo uphefumule ngaphakathi ngekhala lakho bese uphuma ngomlomo wakho. Lokhu kuzokusiza ukugwema izifo zendlela yokuphefumula engenayo, ngakho-ke-ungasuki kude futhi usho ukuthi uyazikhethela amakhilogremu ambalwa atholakala ngesikhathi sekwindla ye-melancholy futhi edla ngokudla ama-amaswidi.
Kufanele kube nini ukugijima kwebusika?
Abamele ubulili obuhle abafuna ukulahlekelwa isisindo, bakholelwa ukuthi isikhathi eside, isiphambano siba ngcono. Mhlawumbe ehlobo futhi ungagijima imizuzu engu-40-50, kodwa ngesikhathi esibandayo kubalulekile ukugcina imingcele ngokucophelela. Indlela engcono kakhulu imizuzu engu-20-30. Futhi khumbula ukuthi phansi kwe-thermometer, umfishane umncintiswano wakho kufanele ube. Ukusetha amarekhodi akho, linda izinsuku zasentwasahlobo. Ihluke ngokuyisisekelo futhi isondela ekugijimeni eqhweni. Ukuthatha imifudlana phakathi kwemibuthano noma ukuyeka ukuxoxa efonini akusona isinqumo esihlakaniphe kakhulu. Ungayeki ukuhamba nhlobo. Uma ulahlekelwa umoya, ungagijima ukugijima, bese ubuyela esiteshini esiphezulu futhi. Uma ngabe ufisa, ungashisa amakholori angu-100-200 engeziwe, uhambisane ne-sprint nge-sprint.Buka lokushisa emoyeni
Nakuba ubusika ugijima ekutheni isisindo siwusizo ngokukhethekile, akumelwe ukhohlwe ukuthi ama-degrees angama-frost akusona isikhathi esihle sokunciphisa isisindo nokuthuthukisa umzimba. Ungakwazi ukugijima ngokuphepha kufika ku- -15. Vele uqiniseke ukuthi akukho moya oqinile. Ezinsukwini ezibandayo ikakhulukazi abacwaningi bancoma ukuthi bathathe isikhundla sezinjubane ngomsebenzi kumadivayisi we-cardio-training training for weight loss or cross-phytomix.Ithiphu: njalo qalisa ukugijima ukuhlangabezana nomoya, futhi uqede ukuqeqesha ngokumelene nomoya. Lokhu kuzosiza ukugwema i-hypothermia ngemuva kokuphefumula okukhulu.