Sitsho malunga nenzuzo kunye neendleko zendlela ephantsi kakhulu yezemfundo-ukugijima.
DICTIONARY
Ukugijima (ukususela kwisiNgesi ukugijima) kukuqeqesha okanye ukuqhutyelwa kwezempilo ukugcina impilo emzimbeni nokukhuthaza impilo.
Ngentwasahlobo kunye nehlobo, iipaki kunye nezikwere zedolophu zikhukhulwa ngabasemagqabini kwimpilo kunye nesibalo esincinci. Kungakhathaliseki ukuba ngabaqeqeshi benempilo kunye nabanikazi bamaziko ezempilo ezixhamliweyo, akukho nto ifumaneke ngakumbi kwaye iluncedo kunokuba i-jogging ye banal isakhiwe. Kutheni ekhangayo kangaka?
Ukugijima, okanye ukugijima, yindlela efanelekileyo yokuqinisa impilo, ukunciphisa umzimba kunye nokuzisa umzimba ukuba umise. Inceda ukunciphisa i-cholesterol kunye noshukela egazini, ihlala isisindisi, iyenze imetabolism, iqeqeshe iistim e-cardiovascular and respiratory systems kwaye ibuye iphucule imeko yesikhumba. Okugqithisileyo kukuphazamisa umzimba ophantsi. Ngoko ukuba ufuna ukukrazula i-cellulite kwimiba yeenyanga, qinisa isisu, yenza izikhwebu ezinwebileyo kunye namathanga - u-chiseled, udonsa kwi-sneakers, ufake i-headphones ngomculo othungayo-kwaye uhambele emoyeni omtsha. Ubude obude boqeqesho luxhomekeke kwiinjongo zakho kunye nenqanaba lokulungiselela. Ukuba awuzange uye ejimini ixesha elide, qalisa ngemizuzu eyi-10 ukuya kwe-15 yokusebenza lula. Ukuxhoma? Yiya ekuhambeni.
Kulabo bahlobo kunye neenkcubeko ezingaphezu konyaka, unokwenza uhambo lokugijima imizuzu engama-30-40.
Ukukhawuleza kunye nendlela
Ngokubanzi, ukusebenza kuthethwa njengomsebenzi wokuzihlaziya. Ukuze ungafi ngenxa yexhala, yenza i-jog nganye ingafani neyokugqibela. Zama ukutshintsha indlela ngokuqhelekileyo. Ukuba ugijima kwiipaki kunye nezikwere, iindlela ezintsha zeendlela kunye neendlela ohamba ngayo unyawo lwakho. Musa ukwethuka yi-hillocks kunye ne-descents-kwiindawo ezinjalo, izihlunu zifakiwe emsebenzini, eziqhelekileyo azibandakanyeki.
Ngethuba loqeqesho, musa uvila ukutshintsha i-tempo. Ngokomzekelo, unqothule inxalenye ebalulekileyo yomgama ngesantya esilinganiselweyo. Yaye yonke imizuzu emihlanu ukuya kweyimi-10, ukukhawuleza-ukuqhuba amacandelo amancinci kwizinga eliphezulu. Sebenza kumda weemitha ezi-10 ukuya kwe-30, kuxhomekeke kwindlela ozivakalelwa ngayo. Ukwandisa umthwalo, unako ukuhamba ngokukhawuleza ukuphakanyiswa kwe-hip okanye wenze ukutshintsha emuva, uzama ukufumana isithende kwiintsimbi.
Xa ubukhalile ubuchule kwaye ufumana isivinini, ulungiselele iintlanga zemidlalo, usebenzele ukunyamezela. Ngamanye amaxesha ukwandisa ixesha lokuqeqesha imizuzu engama-3 ukuya kwemihlanu, kwaye kungekudala uza kusinceda ngokukhawuleza umgama weekhilomitha ezingama-5. Uza kubona, kwinyanga enye okanye ezimbini uya kuhamba ngokulula kuzo zonke ezilishumi.
Ukugijima ekuseni: "ngokuba" kunye "nokuchasene"
Abaninzi banamathela kwimbono yokuba kufuneka uhambe ukuze usebenze ukusa. Enyanisweni, oogqirha nabaqeqeshi abazange bavelise isivumelwano malunga nale ngxaki. Ngakolunye uhlangothi, ukusetyenziswa kwentsasa kwisisu esingenalutho kuncedisa ekutshiseni ngokufanelekileyo kweoli. Ngakolunye uhlangothi, bawutyalela umzimba, osebenze ubusuku bonke ngokukhawuleza.
Into ephambili enokuyilumkisa ama-larks: musa ukuyifaka intliziyo ngokukhawuleza emva kokuba uphumele ngaphandle kombhede, vumela umzimba ukuba uphenduke. Musa ukuvila ukwenza imisebenzi yokusa, ukusetyenziswa kwamanani amaninzi, uthatha isitya esahlukileyo kunye nokusela isilagi yamanzi.
Sneakers Right
Enyanisweni, izitebe apho kufuneka usebenze khona kwisitalato, phantse ungafani nalezo ziqhele ukuthenga kwiiklasi kwiholo. Iimodeli zanamhlanje zengcali, kunye nezicathulo zokusebenza eziqhelekileyo zinobuchule obuhle kunye nokuzinza okwaneleyo. Ngoko ke, banokugqithwa bobabini ukuqeqeshwa phantsi kophahla, kunye nomoya omtsha. Enyanisweni, kwimeko yokugqibela baya kukukhonza ngaphantsi.
Enye into, ukuba unenjongo yokusebenzisa, ukujikeleza kweekhilomitha kwiindawo ezibuhlungu. Kule meko, khetha ama-sneakers eneemfuno ezikhethekileyo, umtsalane obalaseleyo we-sling-unikezela ngokugqithiseleyo phezulu.
SAFETY TECHNIQUE
Ngubani ophikisanayo xa egijima
Ukugubungela kuyaphikisana nalabo abanesifo sesifo se-arthritis kunye nezinye izifo ezidibeneyo, kunye nemivilini ye-varicose, kuba ilayisha ukuphazamiseka.
Ngaphambi kokuba uqalise ukusebenza, kubalulekile ukunxibelelana nodokotela kunye nalabo abanesifo senhliziyo yesifo senhliziyo kunye ne-mitral stenosis, iintlobo ezahlukeneyo ze-arrhythmias, uxinzelelo lwegazi oluphezulu, isifo esingasigxina sesifo, i-glaucoma kunye ne-myopia eqhubekayo, kunye nalabo abaye bahlaselwa yintliziyo okanye bahlaselwa isifo.
IINKCUKACHA
Bayalibala ngokufudumala.
Ukuhamba kunjengokuqeqesha okunzulu kunjengeyiphi na enye. Ngoko ke, akukho mzekelo ungayinaki ukufudumala. Ngaphambi kokuqala, qiniseka ukuba welula amaqela amaninzi emisipha, kungenakwenzeka ukulimala.
Thatha intambo engafanelekanga.
Musa ukuqalisa uqeqesho ngokukhawuleza. Ukunamathela kwisikimu-ukuhamba kuqala, ngoko uhamba ngokukhawuleza usebenze lula kwaye ngokunyuka ukwandise isantya.
Musa ukulinganisa i-pulse.
Ukugijima epakini, kufuneka uqaphele ngokucophelela inhlalakahle yakho, kwakunye nakwiholo. Ngoko ke, ngexesha elide, lilinganisa i-pulse, bukela umoya. Khumbula, i-fat efanelekileyo kakhulu iyatshiswa xa intliziyo ibhoxa kwi-60 ukuya ku-70% yeyona ndlela iphezulu (izinga eliphezulu lentliziyo libalwe ngumgaqo: 220-ubudala). Abagijimi abazilungiseleleyo banokunyuka ngakumbi ukuba i-pulse i-65 - 75% yezinga eliphezulu lentliziyo.
Ungalandeli lucwangciso .
Kukho uluvo lokuba kusebenze ngakumbi ukuqhuba isinyathelo esibanzi kunenyathelo elincinci. Le ngqungquthela! Ububanzi obuninzi obuninzi bunyusela umthwalo, lukhokelela ekugqithiseni amaninzi kunye nemigqa, kwaye ngenxa yoko, ukulimala.
Ngaphandle.
Ngenxa yokusukela kwiphumo elikhawulezayo, ulawule umzimba kwaye ukhawuleze ukhathala ngokuzikhangela. Yaye kungekhona kuphela emzimbeni, kodwa nangokuziphatha. Ngenxa yoko, izifundo zifumana ubuncinane bemfundo, kwaye imfundo yomzimba iya kuba yinto enzima. Zama ukuqaphela umlinganiselo wenani, ungalibali ngokukhulula iintsuku kwaye ubuncinane iintsuku ezi-1 ukuya kwi-2 ngeveki ushiye ukuphumla.
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