Ngokuqala kwimozulu ebanda, abaninzi abafazi bayashintsha ibhola lezemidlalo kwinqanaba lokuhamba. Kodwa ukuba ukhetha ukuzisebenzisa kwisitalato, ungayeki ukuqeqeshwa kuphela ngenxa yokuba iifestile yayifutshane, kwaye i-asphalt cover is covered with snow. Iingcali zithi ubusika obusebenzayo bunemivuzo eninzi kwaye kuyindlela ephumelelayo yokunciphisa umzimba. Kodwa ekulandeleni ukuvisisana, umntu akafanele akhohlwe malunga nokuqonda. Yiyiphi imigaqo ekufuneka ilandelwe ukuqinisekisa ukuba ubusika obusebenzayo bubangela ukuzonwabisa kunye nokukhuthaza ukutshisa kweoli?
Ukugijima akukwazi ukushiywa, okanye ama-5 ancedo ebusika
Ngoko ungayifaka phi i-comma xa kuziwa ekuqeqesheni umoya omtsha kwixesha elibandayo? Sinikela ukuba uqhelane nombono wabaqeqeshi.Izinzuzo zobusika eziqhubela phambili kwimpilo kunye nokulahleka kwesisindo:
- Ngethuba lokugijima, umzimba wakho uguqula iifowuni eziqokelelwe kumandla afanelekileyo ukuze uqeqesho olupheleleyo. Oku kuncedisa ekusebenziseni imetabolism nokulahleka kwesisindo. Ingaba ihlaya, ngeyure eli-1 lokugijima emoyeni omtsha kunokwenzeka ukutshisa ukusuka kwi-900 ukuya ku-1000 iikhalori. Iingcali zenzululwazi ziye zafakazela ukuba ukuphumelela ebusika eqhuba ukulahleka kwesisindo ngu-30% ngaphezu kwehlobo lasehlobo.
- Umnqamlezo ongabonakaliyo wobusika ongaphantsi kunye nabasetyhini abafuna ukufumana uncedo olushushu. Inyaniso kukuba indawo edibeneyo yenza ukuba kusebenze zonke izihlunu zomzimba ngokugqithiseleyo kunokuba i-asphalt eyomileyo. Ngenxa yobuqhetseba beemeko zemozulu, i-ankle yakho, imisipha yomlenze kunye nezikhwelo ziya kusebenza kwimoya eqinisiweyo. Oku kuya kukusindisa kwiimfuno zokutyelela i-gym. Emva koko, izihlunu ziya kuqinisa ngakumbi kunokuba zisetyenziswe ngeensimbi kunye neemboniselo zangoku zakutshanje. Eyona nto ibaluleke kakhulu ngexesha lokuqhubela ikhephu ngaphambi komlenze uyaphunywa (ngenxa yokuba kuyimfuneko ukuphakamisa i-hip high). Ukufikelela kwiziphumo ezifanayo ngexesha lomnqamlezo wehlobo, akunakwenzeka.
- Ubusika obusebenzayo asincedisi nje ekulahlekeni kwesisindo, kodwa senza ngcono isimo sengqondo kwaye sikuvumela ukuba ulwa neengxaki zokuphazamiseka.
- Unyaka wonke, inani elikhulu lamadoda nabasetyhini bafumana izifo zonyaka. Ukugijima kwiqhwa ebanda, uqinisa umzimba omzimba kwaye uyakwazi ukumelana nama-microorganisms e-pathogenic.
- Ukusebenza ngexesha lokubanda kulula. Abadlali abaninzi abanomdla baqala ukuqhelana nefilosofi yokusebenza ebusika. Ehlobo, umzimba ukhawuleza ukhathele, kwaye kubanda kakhulu kumgama obanzi.
- Kufuneka kuthathelwe ukuba ukunyuka kwebusika kuqhuba ngakumbi ukunyamezela kunokunyuka kwehlobo. Izazinzulu ezivela kwi-European Institute of Health ziye zafakazela ukuba isimo sezulu esineqhwa senza intliziyo isebenze ngakumbi. Oku kunceda ekuthintekeni kwesifo senhliziyo kunye nokuphucula ukujikeleza kwegazi.
- Ukugubungela ebusika akuncedisi nje ukulahlekelwa ubunzima obukhulu, kodwa nokufumana i-dose efunekayo ye-vitamin D. Nangona i-ray evavilelet ingasebenzi kakhulu kwixesha elibandayo, ilanga liyaqhubeka livelisa izinto ezincedo kumzimba womntu.
Ziziphi iimpazamo abafazi abazenzayo ngexesha lokubusika?
- Uqeqesho olungagqityiweyo Umoya ophezulu, ukugijima kufuneka kube rhoqo - yiyo inyaniso yokuba bonke abadlali bayayazi. Kodwa ungakulibali ukuba umzimba ebusika, kuya kuthatha ixesha elingakumbi lokufumana. Ngoko ke, ukuba unako ukuqhuba imihla ngemihla kwixesha elifudumeleyo, ke ngexesha lokubanda liyanconywa ukunciphisa inani le "cross-marathons" ukuya kumaxesha amathathu ngeveki.
- Ukunyamekela ukufudumala Kwebusika, ubulili obufanelekileyo buzama ukunciphisa ixesha elibanjelwe ukuqhutyelwa kwindleko yokwenqaba ukufudumala. Kodwa eqinisweni, isimo sezulu esineqhwa asikwazi ukwenza ngaphandle kwayo. Ukunyakaza okuzenzekelayo, okuqhelekileyo kwizifundo zempilo, kuya kunceda ukuphepha ukulimala. Ayikho imfihlelo yokuba abadlali abaqeqeshwe ngokunyamezela ukunyamezela uvavanyo lobushushu bombutho lula. Ukongezelela, ukungabikho kokufudumala kwangaphambili kungabangela ukuxhamla kunye neentsholongwane ngexesha lomncintiswano. Ukuba kwiintsuku zeentsuku zelanga zifudumala esitalatweni, ngoko ngokuqala kwebanda, ukufudumala okufudumele kufuneka kuhanjiswe kwigumbi.
Ukuqwalasela: ngaphambi kokuba usebenze kubaluleke kakhulu ukuba ungadonsa imisipha ebanda. Awuphenduli kakuhle ekusweleni, ngoko ukufikelela kwendlovu kuphezulu.
- Khumbula ukuphefumula Ukuba unqabile ukugijima ebusika, ungalibali ukugcina ubuchule bokuphefumula. Qhubeka uphefumula ngeempumlo uze uphumelele emlonyeni wakho. Oku kuya kunceda ukuphepha izifo zendlela yokuphefumula, kwaye-ke-ungahambi kude kwaye usenokuthi udibanise iikhilogram ezimbalwa eziqokelelwe ngethuba lekwindla kunye nokutya ukutya kwesekese.
Yintoni ekumele ibe yithuba lobusika?
Abameli bezesondo ezifanelekileyo abafuna ukunciphisa umzimba, bakholelwa ukuba umnqamlezo omude, ungcono. Mhlawumbi ehlotyeni kwaye unokugijima imizuzu engama-40-50, kodwa kwixesha elibandayo kubalulekile ukugcina ingqalelo imimiselo. Eyona ndlela ingcono yimizuzu engama-20-30. Yaye ukhumbule ukuba umzantsi we-thermometer, umncinci wakho ufanele ube. Ukusetha iirekhodi zomntu, zilinde iintsuku zentsasa. Ngokungafaniyo kunye nendlela yokuhamba ngekhephu. Ukuthabatha iindlovu phakathi kweesondo okanye ukuyeka ukuthetha kwifowuni akusona isigqibo esona silumko. Musa ukuhamba nonke. Ukuba ulahlekelwa ngumphefumlo wakho, unokuhamba ukugijima, uze ubuye kwi-tempo ephakathi. Ukuba unqwenela, unokutshisa iikhalori ezingaphezulu kwe-100-200, ukutshintsha nge-sprint nge-sprint.Jonga ubushushu bomoya
Nangona ubusika budla ngokulahlekelwa isisindo kubaluleke kakhulu, akumele ulibale ukuba ama-degrees ama-frost ayilona xesha elihle lokunciphisa umzimba kwaye uphucule umzimba. Unokugijima ngokukhuselekileyo ukuya kwi -15. Qinisekisa ukuba akukho moya oqinileyo. Kwiingcaphephe zeentsuku zentsholongwane zincoma ukuba zitshintshe i-jogs kunye nomsebenzi kwizixhobo zokuqeqesha i-cardio-training for loss loss or cross-phytomix.Iphulo: soloko uqala ukusebenza ukuze udibane nomoya, kwaye uqedqe uqeqesho malunga nomoya. Oku kuya kunceda ukuphepha i-hypothermia emva kokuphefumula okukhulu.