Kubantu abaningi, ukugijima ebusika kubonakala kungenakwenzeka, noma kunjalo, ngendlela elungile futhi ulandela izincomo, ngeke kudingeke ukuthi ume ukugijima nsuku zonke ngokuqala kwesimo sezulu esibandayo! Vele, uqeqesho lwasebusika kufanele lusondele ngokuthe xaxa kunokuqeqeshwa kwasehlobo, ukukhetha izingubo ngokucophelela, ukulawula isimo sezulu, ukubheka izindlela zokuphepha. Ukugijimela ngaphandle ebusika kuhle njengoba kunjalo ehlobo, ngakho-ke beka ukungabaza kwakho eceleni, funda i-athikili ngokucophelela bese ukhumbula amaphuzu abalulekile!
Abaningi banentshisekelo yokuthi kungenzeka yini ukubaleka ngaphandle ebusika esimweni sezulu esibandayo - lo mbuzo sizowuphendula ngokuvuma, kodwa ngesimo sokuthi kunophawu lokushisa olubucayi. Ochwepheshe abatusi ukuyogijima uma i-thermometer yehle ngaphansi kwama-degree ayi-15-20. Kamuva esihlokweni, sizochaza izizathu futhi sinikeze nezimo lapho kuvunyelwe khona ukwenza okuhlukile.
Ukugijimela ngaphandle ebusika: izinzuzo nokulimala
Ngabe ucabanga ukuthi lapho ugijimela phandle ebusika, izinzuzo nokulimala kuyalingana noma, noma kunjalo, kunenzuzo ohlangothini olulodwa? Ake sihlolisise izinzuzo nobubi bokusebenza ebusika.
Ukugijima ebusika: izinzuzo
- Ukuziqeqesha ngesikhathi sasebusika kuyindlela enhle kakhulu yokuqinisa amasosha omzimba, kuyithuluzi lokuqina lekhwalithi ephezulu;
- Ukugijima ebusika emgwaqweni wokwehlisa isisindo, ngokusho kokubuyekezwa, kuthathwa njengokuzivocavoca okusebenza ngokweqile okusiza ukunciphisa isisindo ngokushesha futhi unomphela. Sivivinye ubuqiniso besayensi balo mbono futhi safinyelela esiphethweni sokuthi ukugijima njalo kuyasiza ukushisa ama-calories, noma ngabe ukuwenza ngasiphi isikhathi sonyaka. Kodwa-ke, ebusika, umzimba uchitha amandla amaningi ukufudumeza imisipha nokugcina izinga lokushisa lomzimba olifunayo, okusho ukuthi lishisa amanoni kakhulu.
- Emoyeni obandayo, okuqukethwe komoya-mpilo kuphakeme ngama-30% kunasemoyeni ofudumele. Ebusika, amaphaphu amunca umoya kangcono, futhi igazi linomoya-mpilo omningi. Lokhu kusho ukuthi ukugijima kuletha izinzuzo ezinkulu ezinhlelweni zokuphefumula nokujikeleza kwegazi.
- Ngenkathi yasebusika, izinkundla zemidlalo namapaki zimbozwa yiqhwa, kunezikhukhula, izindawo ezishelelayo. Kunzima kakhulu ukuthi umgijimi agijime endaweni enjalo, usebenzisa amandla amaningi ukukunqoba, okusho ukuthi uqeqesha imisipha namalunga kangcono.
- Ukugijima kukhulisa ukuzethemba, imizwa, kuthuthukise intando nohlamvu. Uma uzijwayeza ngempumelelo ukusebenza ebusika - zizwe ukhululekile ukuphindaphinda imiphumela efakwe kuhlu ngamabili.
Ukugijima ebusika: ukulimaza
Ngezansi sizobheka ukuthi sisebenza kanjani kahle ngaphandle ebusika ukuze wehlise isisindo, ungaguli, nokuthi ukhethe kanjani izingubo ezifanele. Futhi manje sizobheka ukuthi ukuqeqeshwa okunjalo kungakwazi yini ukulimaza impilo.
Yebo, ungalimaza umzimba wakho uma ungayinaki imithetho yokusebenza kwebusika.
- Okokuqala, ngaphambi kokuqala i-sprint, kubalulekile ukufudumeza yonke imisipha kahle - ebusika, ukufudumala kuthatha isikhathi eside kunasehlobo.
- Okwesibili, ungalokothi uye ekuzivocavoca umzimba uma ugula. Ngisho nekhala elincane eligobayo liyisizathu sokuyeka ukugijima;
- Okwesithathu, uma izinga lokushisa ngaphandle kwewindi lehle lafika kuma-degree ayi-15 futhi liqhubeka nokuwa, noma kunomoya onamandla ngaphandle, ukuzivocavoca nakho kuhlehlisiwe. Kukhona ingozi enkulu yokubanda uhlelo lokuphefumula;
- Khumbula ngezinyathelo zokuphepha ngesikhathi sokugijima ebusika - bhekisisa indawo osebenzela kuyo. Ebusika, umgwaqo ungambozwa yiqhwa, iqhwa livuleke indle, amaqhubu. Amathuba emihuzuko, ukuwa, ukuphuka kuyanda.
- Ngenxa yethonya elinamandla lesimo sezulu kuhlelo lokuqeqeshwa, ukuqeqeshwa ebusika kuvame ukungajwayelekile. Uma ufuna ukuthola umphumela ogcwele emakilasini akho, uma ukhansela ukugijima emgwaqweni, kwenze ekhaya. Kunezindlela eziningi zokuvivinya umzimba kunokugijima okulula ukuzenza ekhaya: ukugijima endaweni, ukuhamba phezulu, ukugxuma, ukuqhosha, njll.
Imithetho eminingi
Uma uzikhumbula kahle izeluleko zethu zokugijima ebusika, ngeke kudingeke ubheke imininingwane eyengeziwe yokuthi ungaqala kanjani ukusebenza ebusika kusukela ekuqaleni kahle futhi ungaguli. Nayi imihlahlandlela ebaluleke kakhulu:
- Uma ngesikhathi sasehlobo ubhekene nombuzo othi: "Kunini lapho kungakuhle ukugijima: ekuseni noma kusihlwa?" Ukuthi ngesikhathi sasebusika, umbuzo onjalo ngeke uze uvele. Ngoba umthetho wokuqala uthi: Ungalokothi ugijime ebumnyameni;
- Zitholele umngane futhi nifunde ndawonye - kumnandi kakhulu futhi kuyajabulisa. Umjaho wasebusika wabasubathi bama-novice kumele wenzeke enkampanini yomgijimi onamava, uzokutshela ama-nuances nemithetho ebalulekile.
- Khetha okokusebenza okulungile;
- Ungaphumi uyogijima uma izinga lokushisa lehla ngaphansi kwezinga elibucayi;
- Ungaphuzi amanzi abandayo;
- Phefumula kahle - donsa umoya ngamakhala akho, ukhiphe ngomlomo. Uma ungakwazi ukuphefumula ngamakhala akho kuphela, slayida isikhafu sakho noma ukhololo wejezi phezu kwawo bese uphefumula ngendwangu. Ngakho-ke umoya uzofudumala ungaziphoxi izitho zangaphakathi.
- Ungalokothi uvule izinkinobho zangaphandle, noma ngabe uzizwa ushisa;
- Yeka ukuzivocavoca umzimba uma uzizwa ungaphilile;
- Ingozi enkulu yokugula kulapho uqeda ukuzivocavoca umzimba. Umgijimi uyama, umoya ushaya umzimba wakhe oshisayo, bese uyagodola. Ungalokothi ume ngokungazelelwe - ekupheleni kwesifundo, ngokushelela uthathe isinyathelo esisheshayo, wehlise kancane kancane. Vumela umzimba uphole wedwa. Kunconywa ukuthi uqede ukugijima ngqo phambi komnyango wendlu.
Ubusika begijima eqhweni bunomphumela omangalisa ngempela - uzozijabulisa, wehle isisindo, uqinise amasosha omzimba, futhi uthole umfutho onamandla we-vivacity. Ukugijima ebusika ukuzivocavoca okuhle kwezemidlalo okungadingi imali noma amakhono akhethekile.
Kuzodingeka uchithe kuphela ezingutsheni - empeleni kufanele zibe sezingeni eliphakeme futhi ziphephe. Ngemishini efanele, uzokugwema ukulimala, ngeke ugule, futhi uzogijima kalula nangokujabula!
Ungagqoka kanjani ukugijima ebusika?
Ake sibheke ukuthi ungagqoka kanjani ukugijima ebusika ukuze wenze ukuzivocavoca kwakho kube lula, uhlale ufudumele, ungaphefumuli, futhi ujwayele ukujabulela imidlalo yangaphandle!
Isisekelo sokugqoka okufanele ngenkathi ebandayo ukubeka:
- Izimpahla zangaphansi ezikhethekile ezishisayo zifakwa emzimbeni onqunu;
- Isendlalelo sesibili yizembatho ezifakwe kancane, lapho ungeke ujuluke khona;
- Isendlalelo esingenhla siyibhantshi elingenawo ujiya elingenawo umoya namabhulukwe okuzokuvikela emoyeni nasogwadule.
Futhi, ungakhohlwa ukunaka ukukhethwa kwesigqoko esifanele, isikhafu / ikhola, amagilavu futhi, nezicathulo.
Lapho ukhetha indawo ozobaleka kuyo ebusika, zama ukuthola indawo evame ukususwa iqhwa. Ngaphandle kwalokho, namathela ezindaweni ezifanele unyaka wonke - amapaki, izinkundla zemidlalo ezikude nemigwaqo emikhulu, izindawo ezinokuthula, ezinokuthula ngaphandle kwesixuku sabantu abangasebenzi.
Ngakho-ke, siyakhumbula ukuthi yiliphi izinga lokushisa ongaligijima ebusika, futhi manje, ake sihlukanise ngezigaba ungqimba ngalunye lwezingubo lapho ungeke ubambe iqhwa lokushisa okungu-zero noma ku-20.
Izimpahla zangaphansi ezishisayo
Izindwangu zangaphansi ezifanelekile zenziwa nge-polyester - ayitholi umswakama, ngakho-ke ezingutsheni ezinjalo awusoze wajuluka. Kufanele kube usayizi wakho, ngaphandle kwezingodo eziqinile, amathegi wokushisa noma amalebula. Akuvunyelwe ukugqoka izingubo zangaphansi ezijwayelekile ngaphansi kwezingubo zangaphansi ezishisayo - ngale ndlela iphuzu lonke lokusebenzisa izingubo ezikhethekile lizonyamalala.
Ungqimba ngci
Kungakuhle ukuthi uthenge i-sweatshirt ekhethekile yoboya noma ibhantshi - le nto, njengezimpahla zangaphansi ezishisayo, ayimunci izithukuthuku. Gwema amajezi aboshwe ngoboya - nakanjani uzobila ngezingubo ezinjalo. Musa ukuthenga izingubo ezifudumele kakhulu - umsebenzi wakho ukuthola ijezi elizosiza ukudala igebe lomoya phakathi kwalo, izingubo zangaphansi ezishisayo nejakhethi engaphandle. Yilo moya ozokugcina ungagodoli lapho ugijima, hhayi izinto uqobo.
Ijackethi ephezulu
Kufanele kube lula, kungangeni umoya futhi kugqame - ukuze ujabulise futhi kukushukumisele ukuba ungene kwezemidlalo. Ingabe kuyasiza ukugijima ebusika, uyabuza, uma kubanda lapho, nasekhaya kunengubo ethokomele futhi ethambile, kanye nokuncika emphefumulweni wakho? Sizophendula: "eceleni ingubo sigijime emgwaqweni." Ukugijimela ebusika ngesudi yesitayela nemfashini enethrekhi yakho oyithandayo kumahedfoni yi-anti-depressant enhle kunazo zonke ezake zasungulwa!
Izicathulo
Isicathulo esigijima ebusika siyisiqephu esibalulekile sengubo yomgijimi. Uma ungazi ukuthi kungani ungeke ugijime emakhazeni kuma-sneakers-season sneakers, nazi izizathu zakho:
- Amateki ekwindla awahlonyiwe ngamathe akhethekile ane-anti-slip relief. Itende lasebusika aliliqhwa emazingeni okushisa aphansi;
- Izicathulo zasekwindla azifakwanga ngoboya;
- Amateku asebusika anokufakwa okulingene okuminyene okuvimbela ukungena kweqhwa, futhi kukhona nokumboza okungamelana nomswakama.
Izigqoko, izikhafu, amagilavu
Akunakwenzeka ukuchaza ngokuphelele ukuthi ungagqoka kanjani ngokufanele ukusebenza ebusika ngaphandle kokuthinta isihloko sezigqoko nezinye izesekeli.
Bheka amathiphu ethu:
- Isigqoko kufanele simboze izindlebe ngokuthembekile, sizivikele emoyeni nasekushayweni. Uma kunesithwathwa, sincoma ukuthenga isigqoko esikhethekile - i-balaclava, imboza ngokuphelele ubuso, ishiye izigaxa zamehlo kuphela.
- Kuzoba wusizo ukuthenga izibuko ezikhethekile - ngeke zivumele ukuwa kweqhwa kukubangele ukuphazamiseka ngenkathi ugijima;
- Kungcono ukuthenga ama-mittens afudumele, enoboya, ngesigaba esisodwa sayo yonke iminwe - lokhu kufudumele;
- Ungakhohlwa isikhafu esifudumele noma i-snood ukuvikela intamo yakho emoyeni naseqhweni.
Ukubuyekeza
Ake sibheke ubuhle nobubi bokugijima eqhweni ngokuya ngempendulo evela kubagijimi basebusika:
- Abantu bayaqaphela ukuthi imisebenzi enjalo inesandla ekunciphiseni isisindo;
- Ngemuva kokugijima, imizwa iyakhuphuka, isimo sempilo siyathuthuka;
- Ukuhamba komoya-mpilo kusiza ukuthuthukisa ukusebenza kobuchopho - izinqumo ezibalulekile ngokungazelelwe zifika engqondweni, izimpendulo zemibuzo ehluphayo;
- Kuma-minus, abagijimi basho ubungozi bokugula ngenxa yomoya. Ezifundeni lapho imimoya yasebusika ingavamile, kufanele uqaphele ngokucophelela amandla okugeleza komoya. Lapho isivinini somoya sisuka ku-6-8 m / s, akunconywa ukuthi ungene ku-treadmill.
- Futhi, into ebaluleke kakhulu isidingo sokusebenzisa imali ngezingubo nezicathulo ezikhethekile - ehlobo kulula ngalokhu. Kodwa-ke, kufanele uqonde - kuzofanele uthenge umfaniswano kanye kuphela ezinkathini ezingama-2-3 (noma mhlawumbe isikhathi eside), kepha uzochitha ubulungu bejimu njalo ngenyanga.
Ekuphetheni, ake sikhulume ngokungenazicathulo okugijima eqhweni - kufanele yini ukuzivocavoca okunjalo futhi kwenzelwe ini? Okokuqala, amakilasi anjalo awakwazi ukwenziwa ngaphandle kokulungiselelwa kokuqala. Ukugijima ungafake zicathulo eqhweni kuyinto eqina ebaluleke kakhulu ukwethula ku-Workout yakho kancane kancane. Kuqinisa impela amasosha omzimba lapho ejwayeza njalo nangobuchwepheshe obufanele. Ngaphandle kwalokho, uzothola ukuvuvukala okunzima futhi awusoze wafika kumphumela oyifunayo. Sincoma ukuthi uhlolisise izinga lakho lempilo kuqala!
