Ekuqaleni! Nceda nceda!
Siqala ngokufudumala. Hambisa iingalo zakho nemilenze, hlala uxoke, uze uguqe imizuzu eyi-15. Ngoko uya kufudumala izihlunu, uzilondoloze kwikamva, kwaye kulula ukubandakanyeka ekusebenzeni. Ukuba ungasetyenziselwa ukuhamba, yenza isangqa ngokujikeleza kwinqanaba ngeenyawo (ngokuqhelekileyo ngamamitha angama-400), kwaye emva koko ukuhamba kweminye emibini kuhamba. Kungcono ukuba usebenzise ukuhamba ngokuthe ngcembe, kwaye emva kwenyanga kunye nesiqingatha kwengeza isangqa nganye ngeveki (ukuya kwele-10). Kodwa musa ukulibala malunga nokuba kaninzi kangakanani ukutshiza kwe-pulse-malunga ne-soythi ye-pulse zone. Inokubalwa ngefomula: iipulse - 220 izibetho ezingaphezulu kweminyaka. Enyanisweni, ngoku iingcali zilungisa ezi manani. Emva kweminyaka engama-40 ukusuka kwi-220 ikhupha ngaphezulu ezili-10, kwaye emva kwe-50 - ngaphantsi kwama-20, ukulayithwa ngokugqithisileyo akuvumelekanga. Isisombululo esihle kakhulu ukujikeleza nge-sensor cardiaac. Iwashi esandleni sakho iya kubonisa ukuba udlula umlinganiselo wakho wokuphala. Ukuphuma kwimibala yezemidlalo - inkqubo yomzimba, kwakhona, kufuneka uhambe ngokukhawuleza, uye ekuhambeni kwaye uphele ngokufudumala kwezandla, imilenze, intamo.
Qaphela umgijimi
Ngaliphi na iminyaka, kodwa emva kokubonisana nodokotela, kuba awukwazi malunga nezifo ezifihliweyo. Abantu abanezifo ze-musculoskelet system, kunye nobunzima obukhulu (ngaphezulu kwe-20 kg).
Efanelekileyo - ekuseni, iyure emva kokunyuka. Kodwa ukuba ukhululekile ngokuhlwa-nceda!-Malunga neyure ngaphambi kokulala.
Kuphela kungekho kwindlela okanye kwindawo yokuhlambalaza, ngaphandle kokulimala kulula ukususela kwimidlalo eqhubayo-inkqubo yokusebenza iya kuba ngaphezu kokulungileyo. Imizuzu engama-40 ngaphambili kunye nemizuzu engama-40 emva kokuhamba kwantambama, kwaye ngokuhlwa, ezi zikhathi zikhuphuka ukuya kwiiyure ezingama-2 ukuya kwe-3.
Kwiingubo kunye nenkqubo yokuphefumula Ibango lokupholisa aliyitshisi, lithatha umswakama kakuhle, olushushu lukhuphuka kwiinqununu ezikhethekileyo. Iimboni zithengela nje ukuqhuba-zinezinga eliphezulu lokunciphisa. Ehlotyeni sidinga iiglasi ezininzi (imithombo ye-ultraviolet eyingozi kwi-retina), i-cap okanye i-bandana yokukhusela elangeni.
Sifumana ubunzima esiyidingayo
Ukulahlekelwa iipounds ezingaphezulu, ukuqokelela okanye ukuqinisa intliziyo yentliziyo, enye yeenkqubo ezahlukeneyo zoqeqesho ezintathu ezikhethiweyo. Ukunciphisa - i-jog slow for 40 imizuzu-iyure. Kungcono ukugijima kwisisu esingenalutho, kwaye ngubani onenkathazo yokutya, ungadla i-porridge, iziqulatho ezimbalwa, okanye uphuze itiye eluhlaza kunye nobusi, obonwa ngumzimba njengokutya, iyure ngaphambi kokugijima. Kulabo bafuna ukuphucula, ngokuchaseneyo, udinga ukutya kweeprotheni emva kokuqhuma kunye nokuqeqeshwa kwigumbi lokuzilolonga (apho omnye utshela umqeqeshi). Ukuhamba kwezemidlalo kubaluleke kakhulu - inkqubo yenyama - kufuneka ibe ngumyinge ngokukhawuleza okukhawulezayo. Ukuba umnqweno wakho-ukuqinisa intliziyo, usebenzise enye i-cardio-simulators. I-Tempo khetha i-ragged. Ukukhawuleza-ukunciphisa okanye utshintsho ukusuka ekuhambeni ukuya ekusebenzeni kunye nangaphandle koko. Unako ukusela phambi, ngexesha nangemva kokugijima-kuncedo: amanzi ahlaziya igazi kwaye anceda ukususa emzimbeni ngomzimba wokukhupha kunye nezinto ezinobungozi. Kodwa, kungakhathaliseki injongo yakho, eyona nto ibhetele ekusebenzeni yimihlali yomhlali.
Izixhobo ezifanelekileyo zokuqhuba isiqingatha sempumelelo! Akunjalo nje ukuzonwabisa ngokubonakala kwayo. Umdlalo ofanelekileyo wezemidlalo kunye nezihlangu ziqinisekisa ukuba ukhuseleko kunye nokuthuthuzela. Yintoni endiyifunayo xa ndakhetha iimpahla zokugijima?
Ukuzonwabisa ngokuhamba kunye nokusebenza kwayo kwizandi zamathande ozithandayo kwandisa ngamaxesha amaninzi! Oku kuqinisekiswe ngokwesayensi. Amacandelo amabini abantu ayecelwa ukuba enze okufanayo, kodwa enye-ngokuthula, kunye nezinye - phantsi kweengcamango ezingcolileyo. Owesibini uphendule ngempumelelo umsebenzi. Kuvela ukuba umculo ozithandayo unceda ukuphazamiseka ekubeni ucinge malunga nokuba kunzima kangakanani kuwe ngoku. Ngoko ke, uhamba ukugijima, ungalibali umdlali kunye nohlu lweetayili ezizithandayo.
IiJackets
Umsebenzi oyintloko webhokethi yokusebenza-ukukhuselwa emoyeni kunye nemvula engapheliyo. Kuyinto enqwenelekayo, ukuba kwakulula nje ngangokunokwenzeka kwaye ayizange iminyanise ukunyakaza. Izixhobo zomoya ezinqamlekileyo zintlambo zenziwa ngamanzi aphefumulayo (ThermaFit, StormFit). Kwakhona kufuneka ubeke ingqalelo ekufumanekeni kwemimandla ekhethekileyo yokungenisa umoya kunye nokukhanya okubonisa izinto. Ezi zilandelayo zifanelekileyo kubalandeli bokuhlwa.
Iingqungquthela
Ngokuxhomekeka kukhetho lwakho, unokukhetha iincindi ezincinci (i-taitsy) okanye ibhulukhwe yoqeqesho olubanzi. Iimpawu zeMigangatho zenziwe ngezinto zokuphefumula, musa ukuphazamisa ukunyakaza. Zilungelelaniswa nenani elincinci leemigca; ezinye iimodeli zinika ukulungiswa kunye nenkxaso yemisipha. Iibhulukhwe ezinkulu zikhuselwe ngokupheleleyo emoyeni. Izinto ezisetyenziswayo (umz. I-ClimaLite) zibonelela ngokukhululeka ukufumana intuthuzelo epheleleyo ngexesha loqeqesho.
Sneakers
Imfuno ebalulekileyo yezicathulo yikhono layo lokunqongophala, ukunciphisa umthwalo wokutshitshiswa emzimbeni. Ukumangalisa umgangatho kukuncedisa ukuba uphumelele emhlabathini ngokukhawuleza, ukuphuhlisa isantya, ukunciphisa uxinzelelo xa usuka kwisithende ukuya kwizwane. Namhlanje, umkhonto womoya (umyinge wedwa uzaliswe negesi) kunye nemithombo phantsi kwesithende isetyenziswe kule nto. Ukongeza, ukuqhuba izitya kufuneka kube lula, i-ankle-high, nge-lacing tight, izinto eziphefumulayo kunye nokulungisa kakuhle izithende. Kwimarike kunemizekelo "yeengcali" ezinokuklanywa okhethekileyo, okokuba kunye nokuhamba ngokuqhelekileyo kwenza amaqhosha asebenze ama-28% ngaphezulu ngokufanelekileyo. Namela ingqalelo yedwa-eyonakalisiweyo, kunye nomkhuseli oqinileyo ukuqinisekisa ukuxhaswa kakuhle kumhlaba.
Izisonga zezemidlalo kunye neejere zokuqhuba ziyenziwa ngezinto ezizodwa eziqinisekisa ukukhutshwa komswakatho ngaphandle (PlayDry, DriFit, ClimaFit system), ngokukhawuleza umile, ukhusele ngokumelene nefungi kunye ne-bacterium (iTeknoloji). Abanye abakhiqizi basebenzisa uhlobo olukhethekileyo lwefiber, ngoko isikhunta asinamanzi ebanda kunye nesithukuthezi. Izihloko zigxininisa ubuhle besigqeko samabhinqa, ngamanye amaxesha banomnye ongaphakathi we-corsage ukuxhasa inkxaso. Bahlanjululwa kunye nenani elincinci leemigqabhagqabha ukuphelisa ukungqubana kwesikhumba.