Ukugijimela lapho kungumsebenzi omuhle kakhulu ongaqinisa futhi uphulukise umzimba, inqobo nje uma wenziwa kahle Lokhu kuvivinya kudume kakhulu ngoba kulula ukukwenza ekhaya ngaphandle komqeqeshi noma umshini okhethekile. Ngasikhathi sinye, maqondana nokusebenza kahle, ukuzivocavoca ekhaya cishe akukho ngaphansi komgwaqo ogcwele.
Kukhona umbono wokuthi ukugijima endaweni kuyindlela elula yokuzivocavoca umzimba, ngakho-ke kuyasiza kuphela kubantu abanezinkinga zempilo. Empeleni, akunjalo - uma wenza lo msebenzi ngokufanele nangokugcwele, izinzuzo zizofana nokugijima ezindaweni ezimbi. Kufanele wazi futhi ukuthi ukuqhathanisa lezi zinhlobo ezimbili zemisebenzi akulungile ngokuphelele, ngoba kubandakanya amaqembu emisipha ehlukene.
Ngesikhathi sokusebenza kwasekhaya, izinqubo ezilandelayo zibangelwa emzimbeni:
- Ukuhamba kwegazi kuyanda;
- Kwenziwa ukuqina nokuqiniswa kwemisipha;
- Umsebenzi wesistimu yenhliziyo uyakhuthazeka;
- Igazi ligcwele umoya-mpilo;
Umuntu uhlangabezana nokwanda kwamandla namandla, azizwe eneme. Ukugijima ekuseni kuyasiza kakhulu - kuyindlela enhle yokuzijabulisa ngaphambi komsebenzi nokuningi.
Ukugijimela ekhaya ukwehlisa isisindo: iqiniso noma inganekwane?
Abesifazane abaningi banesithakazelo ekutheni ukugijima lapho ekhaya kuyasiza ukunciphisa umzimba - ukubuyekezwa, ngendlela, kuphikisana kakhulu. Siphakamisa ukuthi sicabangele lesi sihloko ngokuningiliziwe futhi sithole ukuthi kufanele yini ukuqala ukusebenzisa ekhaya ukuze ulahle amakhilogremu athe xaxa.
Okokuqala, siyagcizelela ukuthi lo msebenzi usaqhubeka. Okungukuthi, lolu uhlobo lokuzivocavoca umzimba, ukuqaliswa kwalo okuholela ezindlekweni zamandla. Umzimba uyashisa, izinqubo ze-metabolic ziyashesha, ingcindezi iyakhuphuka - ngenxa yalokho, kusetshenziswa amandla, akhishwa ngokuwohloka kwamafutha nama-carbohydrate. Ngamagama alula - noma ngabe uwuphoqa kanjani umzimba wakho ukuthi uchithe amandla - ugijime lapho, uhlanze, uye ocansini, noma ukhuphuke nje izitebhisi, usebenzisa ama-calories, okusho ukuthi wehlisa isisindo.
Kwabesifazane abagijimayo ekhaya ukuze banciphise isisindo, inqubo yokwenza kufanelekile, ngoba uma kungenjalo ngeke kube nomqondo wokuzivocavoca umzimba. Futhi ngokujwayelekile, esikhundleni sokuba lusizo, ukugijimela abesifazane kuzophenduka ukuhlukunyezwa okuphelele nezinkinga.
Indlela efanele yokwenza
- Ungalokothi uqale ukujima ngaphandle kokufudumeza imisipha yakho. Yenza ukufudumala okuncane, ukukhanya okulula;
- Ngesikhathi sokuqeqeshwa, gcina umhlane uqonde, donsa isisu sakho ngaphakathi, goba izingalo zakho ezindololwaneni ezingeni elingezansi nje kwesifuba;
- Khulula amahlombe akho;
- Ngesikhathi sesifundo, landela ukuphefumula okulungile: donsa umoya ngamakhala akho, phefumula ngomlomo wakho;
- Ukuphakama kwamadolo kulawulwa ngawodwana - kubalulekile ukuthi kwenziwe ukukhahlela okuphezulu nokusebenza okuhle kwe-shin. Lapho uphakamisa imilenze yakho ephakeme, amandla amaningi azosetshenziswa - afaneleke lapho ithanga lifana naphansi ngesikhathi sokuphakamisa.
- Beka izinyawo zakho ezinzwaneni zakho.
Ingabe ukugijima kuhle ekunciphiseni isisindo?
Njengoba sesikuqinisekisile ngenhla, lokhu kuvivinya kuyasiza ukwehlisa isisindo, kepha kunama-nuances amaningi, ukungazi okuvame ukuholela emiphumeleni emibi.
Uma unentshisekelo yokuthi ukugijima lapho kusiza ekunciphiseni isisindo, sizophendula - yebo, kepha kuphela uma inqubo ilungile futhi kungekho okuphikisanayo.
Manje ake sikhulume ngobuqili obubalulekile inqubo yokuncipha izohamba ngokushesha okukhulu.
Kufanele uqonde ukuthi ukuncipha kwesisindo kungokwesithathu kuphela kuncike ekusebenzeni komzimba. Ukudla okunomsoco, isizinda esingokomzwelo nokungabikho kwezinkinga zempilo nakho kubalulekile.
- Kufanele kukhunjulwe ukuthi uhlobo ngalunye lomthwalo lunokusetshenziswa kwalo kwekhalori. Ukugijima endaweni eyihora (ngamakhefu amathathu amafushane) kuzodla cishe i-400 kcal. Uma ugibela umqansa ngesikhathi esifanayo, uzobe usuvele unikeze ama-700 kcal. Ngakho-ke, sincoma ukuthi unakekele impendulo yombuzo kusengaphambili: "Ngabe udinga kangakanani ukugijima ukuze wehlise isisindo?"
- Buza ukuthi ukusebenza lapho kuyakusiza yini ukunciphisa umzimba ekhaya, ngethemba loyebo ocacile, ngaphandle kokunye okuguqukayo? Maye, ekunciphiseni isisindo, kubalulekile ukukhumbula ngokudla okulinganiselayo futhi okuphansi kwekhalori. Isibonelo, uma, ngemuva kokugijima lapho, zijabulise wena, ohlakaniphile, nocezu lwe-pizza enhle, uzobuyisa masinyane amakhalori asetshenzisiwe futhi uthole enye i-200 kcal ngaphezulu.
- Ngeke uzilambise futhi, ngoba ukuze ube namandla okuqeqeshwa, kufanele uqale uthole umthombo wamandla, okungukuthi, udle. Yidla ukudla okunempilo nokunempilo futhi uhlole ukudla okudumile kwezemidlalo.
- Ngabe ukugijima khona lapho kuyaphumelela ekwehliseni isisindo uma owesifazane edla kahle, ezivocavoca njalo futhi eqaphe inqubo? Vele, yebo, kulokhu uzobona umphumela kungakapheli inyanga - imisipha izoqina, ukukhuthazela kuzokhula, futhi isisindo sizoqala ukwehla.
Futhi, kufanele ukhumbule ukuthi lo msebenzi uqeqesha kuphela amaqembu athile emisipha:
- Ama-Quadriceps;
- Ama-biceps we-Hip;
- Imisipha ekhazimulayo ne-gastrocnemius;
- Imisipha yezingalo nezingalo, i-diaphragm.
Ukuze ube nesibalo esihle nesincane, kufanele unake neminye imisipha. Ukuze uqiniseke ukuthi wenza umsebenzi ngendlela efanele, qiniseka ukuthi uthintana nomqeqeshi oqeqeshiwe noma ubuke ividiyo yokuthi ungagijimela kanjani khona lapho.
Yini okunikeza ukugijima lapho?
Ake sibheke izinzuzo zokusebenzela umzimba, ngokuya ngezinzuzo zawo ezisekelwe ebufakazini kanye nasekulimaleni okungenzeka.
Izinzuzo Zokuzivocavoca
- Ukuzivocavoca ukugijima endaweni ezinzwaneni kuqeqesha kahle inhliziyo nemithambo yegazi;
- Ngenxa yomjuluko, kususwa ama-slags nobuthi;
- Ngesikhathi samakilasi, imizwa iyakhuphuka, ithoni yamandla iyathuthuka;
- Umsebenzi wezinso wenza lula, ngoba inani elikhulu loketshezi likhishwa ngomjuluko;
- Akukho umthwalo emgogodleni;
- Ukuwohloka okusebenzayo kwamafutha kuyenzeka.
Uma sithinta umbuzo wokuthi kungani ukugijima khona lapho, ngaphezu kwezinzuzo zezokwelapha, sizokubiza ngokungabikho kwezindleko ezibonakalayo zomfaniswano noma ubulungu bokuzivocavoca, ukuzimela ezimeni zezulu, akukho bungozi bokugijimela ezigebengwini epaki.
Sihlolisise ukusebenza kokusebenza khona lapho, ukusebenza ngokuvivinya umzimba, inqubo yokwenza kwayo, futhi manje sizothinta isihloko sengozi engaba khona. Ngabe kukhona ukuphikisana kwemisebenzi enjalo, kungadala ukulimala empilweni, futhi yiliphi iqembu labantu eliphikiswe ngokweqile?
Yokuntula
- Ukugijima lapho kunenzuzo encane yokwehlisa isisindo kunokugijima okuvamile noma uzakwabo wesikhawu ngenxa yomthwalo obuthakathaka emisipheni, ngoba phakathi nesifundo akukho ukunyakaza okuvundlile;
- Lolu hlobo lomsebenzi ngokushesha luyadina, ngoba luyindida futhi luyisicefe;
- Ngenxa yokugijima endlini, igazi aligcwele umoya-mpilo;
- Umthwalo emisipheni yethole nasejoyinweni yamaqakala uyakhula. Uma ungaziqeqeshi nhlobo imisipha yomlenze ongezansi, ungabathola i-hypertrophy.
Ukulungisa okubi, sincoma ukugijima endaweni enomoya omuhle noma kuvulandi. Ukuzivocavoca okunye: ngokuphakamisa amadolo phezulu ukuze ubambelele emuva. Dlala umculo omnandi noma umdlalo we-TV othakazelisayo ukwenza kube mnandi ukutadisha.
Uyacelwa ukuthi uqaphele, ukuphikisana kukhona noma yikuphi ukwanda kwezifo ezingamahlalakhona, imithambo ye-varicose, ukukhulelwa, izifo zohlelo lwe-musculoskeletal noma inhliziyo, izinso. Sincoma ukuthi ungene esikhundleni sokugijima endaweni ngokungahambi kakhulu.
Izibuyekezo
Ukugijima endaweni ngamadolo namathanga aphakeme kubhekwa ngabantu njengenye yezindlela zokuzivocavoca eziphumelela kakhulu ukuthuthukisa ukubukeka kwemilenze nezinqe. Ngayo, ukusetshenziswa okunamandla kakhulu kwamandla omzimba kwenzeka, okusho ukuthi ukuqeqeshwa kungcono, inqubo yokwehlisa isisindo iyashesha.
Inkinga enkulu yokuvivinya umzimba wukuzenzela wedwa, ngoba ukuze ubone imiphumela okungenani ngemuva kwenyanga, uzodinga ukusebenzisa imizuzu engama-20 ngosuku nsuku zonke, endaweni efanayo.
Abaqeqeshi bezemidlalo bancoma ukuthi uhlanganyele kulolu hlobo lomsebenzi ngokuhlangana nezinye izivivinyo - ngakho-ke umphumela uzobonakala kakhulu. Yebo, awudingi ngempela umgijimi osesizeni, kepha ngaphandle kwemizwelo emikhulu, isisusa esinamandla, nokuzimisela okungantengantengi, ngeke ukwazi ukufinyelela noma kuphi ngokuhlolwa kwe-TRP. Ezemidlalo kufanele zibe yingxenye yempilo yakho - qala kancane nawe
