Inzuzo yokusebenza kakuhle kukuba:
- banokuzibandakanya naziphi na izimo zemozulu;
- Le mfuneko ayidingi iindleko zemali ezikhethekileyo (konke okufunayo yi-pair of shoes shots and suit suit);
- oku kufumaneka kuwo wonke umntu, njengoko ukulungiselela kwangaphambili ukuqhuba akufuneki;
- Umthwalo osebenzayo ulungelelaniswa ngokukhawuleza kunye nobukhulu, unokuzilawula ngokulula.
Kuphi na nini kulungile ukuqhuba?
Ekubeni umsebenzi ophezulu kakhulu owenziwe ngabantu uphawulwa ukusuka kwiiyure ezili-10 ukuya kwi-13, kwaye ukusuka kwiiyure ezingama-16 ukuya kwe-19, eli xesha lihle kakhulu ukuqhuba. Kodwa ukuba le nto ayifumaneki, sebenzela ngokuhlwa okanye kusasa, kodwa ukhethe ngokucophelela umthwalo. Kwizixeko ezinkulu kukulungele ukuqhuba ekuseni, kuba ngeli xesha umoya uhlambulukile. Musa ukuhamba ngeendlela kunye neendlela ezihamba phambili kunye neendlela ezihamba phambili, apho kukho umoya ogqithiseleyo, kunye neendawo apho kukho uthuli oluninzi emoyeni. Ewe, iindawo ezifanelekileyo zokuqhuba ukugijima zihamba ngepaka lokungcola epakini okanye kwihlathi.
Ukuzimisela kwinqanaba lokusebenza.
Umgaqo ophambili wokuphuculiswa kwezempilo kukuthotyelwa komthwalo ngamandla aerobic omzimba, kufuneka kubekho umlinganiselo phakathi kokusetyenziswa kwamandla kunye nokusetyenziswa kwe-oksijeni. Ukuze uzibandakanye ngokufanelekileyo, zikhethele umthwalo ofanelekileyo (ngamnye). Musa ukuphazamisa amathuba. Kuhamba ngokukhawuleza kulula ukuqhuba. Ukugijima kufuneka kumnandi. Umthwalo akufanele kubangele ukukhathala nokusebenza kakuhle. Ukuziva ukulala nokunyaniseka emini, kwaye ukubonakala kokulala ngubusuku kukubonakalisa ukuba ufuna ukunciphisa umthwalo.
Kwimpilo, kubaluleke kakhulu ukubonelela umzimba nge-oxygen. Ukwakhiwa kwe-oksijeni ukusilela ngexesha lokuzilolonga akuvumelekanga. Kubalulekile ukuzikhethela ngokwakho intlawulo efanelekileyo yokusebenza. Gxininisa kwixesha lezinga lentliziyo yakho. I-Pulse kufuneka ibalwe ngemizuzwana eyi-10 emva kokuphela komsebenzi, okanye ngexesha lokuqhuba. Ukwenza oku, kufuneka ufumane umtshini wokutsala entanyeni, ubale imizuzwana engu-10 inani leentliziyo kwaye uphinde ukwandise isibalo ngo-6.
Kukho amafomula amaninzi ekunqumeni imo yokuqhuba ijubane ngokumisela i-pulse. Umzekelo, ngaphandle kwe-220 ukukhupha ubudala bakho kwiminyaka. I-Pulse, elingana ne-75% yomfanekiso, inquma umda wemoya oyifunayo yokuhamba ngesivinini, ezingenakugqithiswa. Umzekelo, kulula ukubala ukuba ukuba uneminyaka engama-50 ubudala, umda wokukhawuleza uza kuba yi-128 beats ngomzuzu. Umthwalo ophezulu ngowama-80% ale nani. Oku kuthetha ukuba ufanele ugijime kwijubane apho umthwalo uza kulungela kuwe.
Umlinganiselo othembekileyo wobukhulu bomthwalo ukuphefumla komzimba. Ngaphandle kokuba uphefumula ngeempumlo zakho ngexesha lokusebenza, kuthetha ukuba ukhethe indlela yokusebenza eyiyo, eqinisekisa ukuba i-oksijeni eyaneleyo ingenayo kwimiphunga. Ukuba i-oksijini ayanele kwaye uvula enye ingxenye yomoya ngomlomo wakho, kuthetha ukuba uye wadlula umda we-aerobic metabolism kwaye kufuneka uhlawule umlinganiselo wokusebenza.
Ubude bexesha lempilo.
Ungazami ukugijima ngokukhawuleza. Iingcali zinikwa abaqalisi abangaphezu kwezi-4 ngeveki, kwaye ekuqaleni zihamba ngokuhamba ngokuhamba. Ijubane lokusebenza likhanya, lendalo kwaye likhululekile. Kancinci ukunciphisa ixesha lokuhamba kwaye ukwandise ixesha elifanelekileyo, ekugqibeleni uguqula kuphela ukuqhuba okuqhubekayo.
Isikhundla somzimba ngexesha leeklasi.
Ngexa uqhuba impilo, gcina unyawo lwakho kwisithende okanye ngeenyawo ezipheleleyo. Izandla zikhululekile, ziphantsi kakhulu. Gcina unyawo lwakho phambili emgceni ochanekileyo, kungekhona kwicala, njengabasetyhini. Kufuneka ukuba uphefumle ngeempumlo zakho, ngesigqi kunye nangomthetho. Ngokunyuka komthwalo, ungazikhupha ngomlomo, kodwa phefumula kuphela ngeempumlo zakho. Umkhuhlane kufuneka uqhutywe kwaye uphule ngakumbi kunokuba uphuphule. Emva kokusebenza, awukwazi ukuyeka ukuhamba. Simele sihambe umgama omde ukulungiswa kwakhona komzimba kummandla ohlukeneyo. Ekugqibeleni, ukuze ube nesimo somzimba esihle kakhulu, kufuneka ume kumgama wama-3-4 km.
Izicathulo zokugijima.
Ngelishwa, ukugijima okanye ukuhamba, unokufumana ukulimala kunye nentlungu emilenzeni yakho. Ngamanye amaxesha oku kubangelwa ukugqoka "izibizo" ezingalunganga.
Izicathulo ezifanelekileyo zokuqhuba kufuneka zihlangabezane neemfuneko ezithile:
- Isithende sifanele sibe sisigxina kunye neempawu eziphazamisayo;
- inye iyadinga nokuba yomelele, ukwenzela ukuba inokuxhasa ngokufanelekileyo umxhesho wonyawo kwaye inciphise umngcipheko wepivot yayo kwicandelo eliphakathi;
- "Ukudlala ixesha elide".
- phezulu kweetyunithi kufuneka zitshitshwe kwizinto ezikhethekileyo ezibonelela umoya wangaphakathi ukuze unyawo luphantse lusoze;
- Inyosi enzima, ekhusela iminwe yakho kwingozi.
Bonke abenzi bokuqala beempahla zezemidlalo bakhiqiza izitya ezizifezekisa ngokufanelekileyo iimfuno ezingentla kwaye zongezelele "ii-chips" kunye "neentsimbi kunye neengcingo" eziqhuba lula, zikhuselekile kwaye zizonandipha. Ngoko ke, kungcono ukuthenga izicathulo ezibiza kakhulu kumenzi owaziwayo.