Sitshela mayelana nezinzuzo nezindleko zesimo eshibhile kakhulu semfundo engokwenyama - ukugijima.
DICTIONARY
Ukugijima (kusuka e-English ukugijima) kuwukuqeqesha noma ukuvivinya impilo ukuze uhlale uphephile ngokomzimba futhi ukhuthaze impilo.
Entwasahlobo nehlobo, amapaki amadolobha kanye nezikwele zigcwele izikhukhula zezempilo kanye nesibalo esincane. Kungakhathaliseki ukuthi abaqeqeshi bokuzivocavoca kanye nabanikazi bezikhungo zempilo eziqongelelwe kahle banempilo kangakanani, akukho lutho olufinyeleleka futhi oluwusizo kunokuba i-banal jogging ingakaqalwa. Kungani ekhangayo kangaka?
Ukugijima, noma ukugijima, kuyindlela engcono kakhulu yokuqinisa impilo, ukulahlekelwa isisindo nokuletha umzimba ukuma. Kuyasiza ukunciphisa i-cholesterol noshukela egazini, kuvamile ukuba nesisindo, kusetshenziswe umzimba, kuqeqeshwa izinhlelo ze-cardiovascular and respiratory ngisho nokuthuthukisa isimo sesikhumba. Ngaphezu kwamandla kuthinta umzimba ophansi. Ngakho-ke uma ufuna ukulahla i-cellulite ezinyangeni zezinyanga, qinisa isisu, yenza izintambo ziqiniswe, namathanga - uhlongozwe, udonse izitebe, ubeke ama-headphones ngomculo othungayo - uphinde uthumele emoyeni omusha. Ubude obuhle bokuqeqeshwa buxhomeke emigomweni yakho kanye nezinga lokulungiselela. Uma ungahambanga ku-gym isikhathi eside, qala ngemizuzu engu-10 kuya kwangu-15 yokusebenza kalula. I-Panting? Yiya ekuhambeni.
Kulabo abangabangane besimasiko esingaphezu konyaka, ungakwazi ukuqhuba ukugijima imizuzu engu-30-40.
Isivinini nomzila
Ngokuvamile, ukugijima kubhekwa njengokuzivocavoca okuhle. Ukuze ungafi ngenxa yesithukuthezi, yenza i-jog ngayinye ngokungafani neyaphambilini. Zama ukushintsha umzila kaningi. Uma ugijima emapaki nasezikwereleni, izindlela ezintsha ezintsha nezindlela ongeyenawo unyawo lwakho. Ungesabi yi-hillocks ne-descents - ezindaweni ezinjalo, imisipha ifakiwe emsebenzini, ngokuvamile okungahileleki.
Ngesikhathi sokuqeqeshwa, ungaba nobuvila ukushintsha ithempo. Isibonelo, unqobe ingxenye enkulu yebanga ngejubane elilinganiselayo. Futhi njalo imizuzu engu-5 ukuya kweyengu-10, isheshayo - sebenzisa izingxenye ezincane ngesilinganiso esiphezulu. Sebenzisa kumkhawulo wamasekhondi angu-10 kuya kwangu-30, kuye ngokuthi uzizwa kanjani. Ukuze ukwandise umthwalo, ungakwazi ukugijima ngezikhathi ezithile ngokuphakama okuphezulu kwe-hip noma wenze ukuhlehla emuva, uzama ukuthola isithende emagodini.
Njengoba usuqedile le nqubo futhi uthola isivinini, hlela izinhlanga zemidlalo, usebenzele ukukhuthazela. Isikhathi ngasinye ukwandisa isikhathi sokuqeqesha imizuzu engu-3 kuya kwemihlanu, futhi maduzane uzonqoba kalula ibanga lamakhilomitha angu-5. Uzobona, kwenye inyanga noma ezimbili uzokwazi ukugijima kalula kuzo zonke eziyishumi.
Ukugijima ekuseni: "ngenxa" futhi "ngokumelene"
Abaningi banamathela embonweni wokuthi udinga ukuphuma ukuze uthole ukusa. Yiqiniso, odokotela nabaqeqeshi abakaze baqale ukuvumelana ngalolu daba. Ngakolunye uhlangothi, ukusebenza ekuseni kusisu esingenalutho kunomthelela ekwenzeni ngokuphumelelayo kwamafutha. Ngakolunye uhlangothi, badlula umzimba, osebenza ubusuku bonke ngokuhamba kancane.
Into eyinhloko ongayeluleka ngayo ama-larks: ungayifaki inhliziyo ngokushesha ngemva kokuba ugibele embhedeni, vumela umzimba ukuba uphenduke. Ungabi ovilapha ukwenza ama-exercised ekuseni, ukuzivocavoca eziningana, uthatha ishayela ehlukile bese uphuza ingilazi yamanzi.
Sneakers Right
Empeleni, ama-sneakers okudingeka ugijime emgwaqweni, cishe awufani nalabo ngokuvamile abazithengela amakilasi ehholo. Izinhlobonhlobo zanamuhla zezicathulo ezisebenzayo, ezisebenzayo nezomsebenzi zinezici ezihle kakhulu zokulondolozwa nokulondoloza okwanele. Ngakho-ke, bangakwazi ukugqoka kokubili ukuqeqeshwa ngaphansi kophahla, kanye nomoya omusha. Yiqiniso, kule ndaba yokugcina bayokukhonza kancane.
Enye into, uma uhlose ukuzivocavoca, uhamba ngamamayela ezindaweni eziyingozi. Kulesi simo, khetha izitebe ezinomdwebo okhethekile, othukuthele kakhulu we-sling - inikezela kahle kakhulu.
SAFETY TECHNIQUE
Ngubani ophikisana nokugijima
Ukugijima kuyaphikisana nalabo abaphethwe yisifo se-arthritis nezinye izifo ezihlangene, kanye nemivimbo ye-varicose, njengoba ihlinzeka ngokuphazamiseka.
Ngaphambi kokuqala ukusebenza, kubalulekile ukubonisana nodokotela nalabo abahlukunyezwa isifo senhliziyo nesifo senhliziyo, izinhlobo ezahlukene ze-arrhythmias, ukucindezeleka kwegazi, isifo esingenasifo sezinso, i-glaucoma kanye ne-myopia eqhubekayo, nalabo abaye bahlaselwa isifo senhliziyo noma isifo sohlangothi.
BUGS MISTAKES
Bakhohlwa mayelana nokufudumala.
Ukugijimela kungukuqeqeshwa okujulile njenganoma yimuphi omunye. Ngakho-ke, akusekho icala ungayinaki ukufudumala. Ngaphambi kokuqala, qiniseka ukuthi welula amaqembu amakhulu ama-muscle, kungenakugwema ukulimala okungenjalo.
Thatha ijubane elingalungile.
Ungaqala ukuqeqesha ngesivinini esiphezulu. Namathela ohlelweni - ukuhamba kokuqala, bese uhamba ngokushelela futhi uthuthukise kancane kancane ijubane.
Ungalingani i-pulse.
Ukugijima epaki, udinga ukuqapha ngokucophelela inhlalakahle yakho, kanye nasehholo. Ngakho-ke, ngezikhathi ezithile, ulinganise impulse, ubuke umoya. Khumbula, amafutha aphumelelayo kakhulu ashiswa lapho inhliziyo igoqa ngamanani angu 60 - 70% esiphezulu (isilinganiso senhliziyo esiphezulu sibalwa ngefomu: 220 - ubudala). Abagijimi abakulungiselele bangahle bahlukane kancane kangangokuthi i-pulse ingu-65 - 75% wezinga eliphezulu lenhliziyo.
Ungalandeli le nqubo .
Kunombono wokuthi kuphumelela kakhulu ukuqhuba isinyathelo esibanzi kunesinyathelo esincane. Lena inkolelo! Ububanzi obuningi besinyathelo buyandisa ukwanda komthelela, kuholele ekugqeni kwamalungu kanye nemigqa, futhi ngenxa yalokho, ukulimala.
Overextended.
Ekuphishekeleni umphumela osheshayo, ukhulula umzimba futhi usheshe ukhathele ukusebenza okuqeda amandla. Futhi hhayi kuphela ngokomzimba, kodwa futhi ngokuziphatha. Ngenxa yalokho, lezi zifundo zithola imvelo, futhi imfundo yomzimba ngokushesha iba yinduna. Zama ukugcina umqondo wenani, ungakhohlwa ngokulayishwa kwezinsuku futhi okungenani izinsuku ezingu-1 kuya kwezingu-2 ngesonto uhambe ukuze uphumule.
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