Ukugijima kubizwa nangokuthi "ukushova", "ukukhululeka" ukugijima noma "ukugijima" kusuka esiNgisini. "Jog" - "ukugijima, phusha." Uma ubheka kusichazamazwi sika-Ozhegov, igama elithi "ukugijima" lisho ukuhamba kancane, nokuzola. Ukufingqa, siphetha ngokuthi ukugijima ukugijima ngokungahambi kahle, ngesinyathelo esikhululekile. Ijubane lomgijimi omaphakathi alikho ngaphezu kwe-8 km / h, okwenza kube lula ukumelana nama-run amade.
Ukubabaza
Uma uthatha isinqumo sokuthi ukugijimela ukwehlisa isisindo ngeke kukusize ufeze inhloso yakho, ujahe ukufika esiphethweni! Eqinisweni, lokhu kungenye yezinhlobo ezinhle kakhulu zomzimba ezikuvumela ukuthi wehlise isisindo ngokushesha ngokungaphenduki. Vele, uma ukugijima kuba umkhuba, futhi ngokudla okufanele. Uma ukhumbula, lapho ugijima, ijubane ku-km / h lingu-8 km / h kuphela, okusho ukuthi umgijimi akadinwa kakhulu futhi uyakwazi ukumelana nokuzivocavoca umzimba okude.
Okwamanje, kuyaziwa ukuthi imizuzu yokuqala engama-40 yokuzivocavoca, umzimba udonsa amandla avela ku-glycogen anqwabelene kumaseli wesibindi, bese kuqala lapho ukuphendukela emafutheni. Ngakho-ke, ukuze wehlise isisindo, udinga ukusebenzisa okungenani imizuzu engaphezu kwengu-40, futhi mhlawumbe ihora nesigamu. Ngakho-ke kuvela ukuthi yilolu hlobo lokugijima oluvumela umuntu ukuthi amelane nesikhathi eside ngaphansi kokuzivocavoca umzimba.
Uyacelwa ukuthi uqaphele ukuthi inqubo yokwehlisa isisindo iqala ngokushesha futhi iyaqhubeka ngempumelelo, kubalulekile ukulawula ukondleka. Ukudla kufanele kukunikeze amandla amancane kunalawo adingekayo empilweni ejwayelekile (lapho, ngendlela, ukugijima ngamandla okukhulu kukhona). Kulokhu, umzimba uzoqala ukushisa izinqolobane zawo eziqoqiwe ngokwethembeka - amafutha, futhi ekugcineni uzongena kumajini akho owathandayo.
Vocavoca okungenani ukusebenza oku-3 ngeviki, kugcine njalo uphuze amanzi amaningi.
Kuyini ukugijima futhi kwenzelwa ini?
Ngemuva kwesikhashana sizothola ukuthi ukugijima kunezinzuzo noma ukulimala kwabesilisa nabesifazane, kepha manje, ake sihlolisise lo mqondo nokuthi kungani uthandwa kangaka. Ngakho-ke yiziphi izici ezichazayo zokugijima?
- Ijubane lomgijimi - 6-8 km / h;
- Ijubane lokuzola nelilinganisiwe;
- Isilinganiso segxathu lobude - hhayi ngaphezulu kwama-80 cm;
- Unyawo luhlala ngokuphelele ebusweni noma luzigingqa kamnandi kusuka esithendeni kuye ozwaneni;
- Ukunyakaza kulula, kuyasentwasahlobo, akuphuthumi.
Ukugijima okunjalo akunakubangelwa yimidlalo - umuntu umane agijimele ubumnandi, ngaphandle kokubuka amasu akhethekile ekuqaleni, ekugcineni noma enqubeni. Ngesikhathi somjaho, umgijimi akakhathali kakhulu, ujabulela ukubukwa okuzungezile, wehlise umoya, ukhulule ubuchopho. Kuyindlela efanelekayo yokulwa nokudangala futhi iyindlela enhle yokuqeda ukucindezeleka. Ekuseni, ukugijima kuzokusiza ukuthi ujabulise futhi ukukusethele umsebenzi okhiqizayo, futhi kusihlwa, kunalokho, kuzokukhulula kuzo zonke izinkathazo nezinkathazo zosuku.
Ukufingqa lokhu okungenhla: ukuthi kusho ukuthini ukugijima ukuhamba kancane ngasesitendmeni ngejubane elinethezekile kakhulu ngejubane elifanayo. Uma ungakaqondi, bukela ividiyo "kusho ukuthini ukugijima", vele uthayiphe lo mbuzo kubha yokusesha yanoma yikuphi ukusingathwa kwamavidiyo.
Ungasebenza kanjani kahle: inqubo yokuzivocavoca
Ake sibheke inqubo efanele yokwenza lo msebenzi, sizofunda ukuthi sikuphi isikhundla esifanelekile ukubamba isifuba, izingalo, imilenze nenhloko.
Ekugijimeni, inqubo yokwenza ayisiyinkimbinkimbi nakancane, ayinazo izidingo eziqinile nemikhawulo - wonke umuntu ugijima ngokuthanda kwakhe. Kodwa-ke, kuneziqondiso ezijwayelekile, ukunamathela kuzosiza ukukhulisa ukukhuthazela futhi kuvumele ukukhathala okuncane.
- Umzimba ubanjwe ume mpo, ikhanda liqondile, amehlo abheke phambili;
- Imilenze iphuma kancane ngesikhathi sokunyakaza, izinyathelo zivamile, ziyashesha. Lapho nje unyawo luphakama phansi, olunye luhlala phansi ngokushesha. Imilenze ihlala ngaphansi komzimba, hhayi ngaphambi kwayo;
- Ngaphezulu isivinini sokuhamba esijwayelekile, ubude begxathu;
- Phefumula kahle: donsa ngamakhala akho, ukhiphe ngomlomo wakho;
- Izingalo zigobile endololwaneni, zicindezelwe kancane emzimbeni, zihamba kancane ziye emuva naphambili ngesikhathi nokunyakaza;
- Amahlombe akhululekile, ehlisiwe (musa ukuwaphakamisela entanyeni), izandla ziboshwe ngezibhakela;
- Isikhathi esimaphakathi sokuzivocavoca imizuzu engama-60.
Ungakhohlwa ukufudumala ngaphambi kokuqala umjaho futhi ungalokothi ubhuleke ngokuzumayo. Iya ngokushelela esinyathelweni esisheshayo, phefumulela phezulu ngenkathi unciphisa ijubane. Ukuzilolonga nokuphefumula izivivinyo kuzoba ukuphela okuhle kakhulu kokuzivocavoca kwakho.
Uma unentshisekelo yokuthi mangaki amakhalori asha umzimba ngenkathi ugijima, sizophendula ukuthi ukusetshenziswa kwamandla okujwayelekile kuzoba ngama-500 kcal (kanti, uzosebenzisa imali efanayo ngenkathi wenza uhlelo lwe-Walking with Leslie Sanson). Uma ugibela umqansa - 700 kcal.
Ngendlela, ukugijimela lapho akusebenzi kangako kunokugijima ezindaweni ezivulekile, kumane kuyisidina futhi kuyisicefe. Kodwa-ke, uma ingekho indlela yokuphuma ngaphandle, zizwe ukhululekile ukungena endaweni yokunyathela endaweni yokuzivocavoca noma ukuzivocavoca ekhaya.
Izinzuzo, ukulimala nokuphikisana
Futhi manje, ake sibheke izinzuzo zokugijima ekhaya nasemgwaqweni, ukuthi kunikeza ziphi izinzuzo emzimbeni, kowesifazane nowesilisa:
- Kuqinisa uhlelo lwe-cardiovascular;
- Ithuthukisa amandla amasosha omzimba;
- Uqinisa umzimba;
- Kwandisa ukukhuthazela;
- Kujabulisa, kuvuselela futhi kuphumule ngasikhathi sinye;
- Isiza ukulawula i-vegetative-vascular dystonia;
- Ithuthukisa impilo uma kwenzeka ukungalingani kwe-hormonal;
- Ithuthukisa ukuhanjiswa kwegazi, ukusakazwa komoya-mpilo;
- Ikhuthaza ukunciphisa umzimba;
- Isusa ubuthi;
- Inomphumela omuhle ohlelweni lwe-endocrine;
- Kusindisa ekucindezelekeni;
- Amathoni phezulu, athuthukisa isimo sesikhumba.
Nawa amaqembu emisipha asebenzayo lapho ugijima: i-gluteus, i-quadriceps femoris, i-biceps femur, umlenze ophansi, i-abs, imisipha yebhande lehlombe, emuva.
Njengoba ukwazi ukubona, izinzuzo zokugijima zisobala, kepha ngabe kukhona okubi? Okokuqala, sizobhala ukuphikisana, lapho kusebenza khona, uzokulimaza:
- Nge-myopia enamandla noma i-glaucoma;
- Ngokukhuphuka kwezilonda ezingapheli;
- Ngezifo zamalunga;
- Uma unomkhuhlane noma i-SARS;
- Nge-bronchitis, isifo sofuba, isifuba somoya;
- Uma uneminyaka engaphezu kwengu-50 ubudala, ungazijwayeza kuphela ngemuva kwemvume kadokotela;
- Uma unesifo sohlelo lwe-cardiovascular system;
- Ngesikhathi sokukhulelwa;
- Ngemuva kokuhlinzwa kwesisu.
Ngakho-ke, uma unokuphikisana, uvunyelwe ukusebenza, kuzo zonke ezinye izimo, amakilasi ngeke akulimaze. Kodwa-ke, imithetho neziqondiso kufanele zilandelwe.
Yini okufanele ama-newbies ayibheke?
Sithole ukuthi yini ijubane lokugijima elijwayelekile ku-km / h kwabesilisa nabesifazane (akukho mehluko), safunda ngobuhle bayo nokuphikisana. Ukugwema ukuthi kungenzeka kube nokulimala, kufanele kugcinwe imithetho elandelayo:
- Naka ngokukhethekile ukukhethwa kwezemidlalo okunethezeka futhi, ikakhulukazi, amateki. Khetha ipheya eline-sole-absorbing sole and lacing tight;
- Ungalokothi ugijime ngokushesha ngemuva kokudla noma esiswini esizila ukudla ngokweqile. Inketho enhle kakhulu uma ukudla kokugcina bekungamahora angu-2,5-3 edlule;
- Qinisekisa ukufudumala futhi uphole phansi;
- Yidla ukudla okunomsoco, inani elanele lamavithamini namaminerali kufanele libe khona ekudleni;
- Phuza amanzi anele;
- Ekuqeqesheni, kungakuhle ukuthi uthole ipaki eluhlaza noma ithrekhi yokugijima enezinto ezikhethekile, kude nemigwaqo emikhulu;
- Qala ukugijima ngamabanga amafushane, ukhuphule kancane umthwalo;
- Buka ukuphefumula kwakho.
Funda imithetho eyisisekelo yokugijima: ukuthi ugijima kanjani kahle, ugqoka kanjani, udla kanjani, ulandele ngokucophelela zonke izincomo - futhi uzojabula! Kwabaqalayo, asikukhuthazi ukuqala ngokugijima ngokuhlanganyela - ukuqala, sebenza wedwa ukuthuthukisa isigqi sakho. Uma wehlisa isisindo, khohlwa ngokushiswa kwekhalori lakho lokugijima - jabulela imvelo nje, uzizwe ukuthi yonke imisipha emzimbeni wakho isebenza kanjani, futhi ucabange ukuthi iba yinwebeka kanjani futhi ibe yinhle ngokwengeziwe. Ungalokothi uphume emzileni uma ucindezelekile, ugula noma uzizwa ungaphilile. Ukugijima kufanele kujabulise, ngaphandle kwalokho ngeke kukusize ngalutho.
Ekuphetheni, sincoma ukuthi ufunde wedwa isihloko sokuphefumula ngenkathi ugijima - izinga lokukhuthazela nokunemba kwendlela yokuzivocavoca kuncike kulesi sici. Sifisa ngobuqotho ukuthi ukugijima kube umkhuba wakho oyintandokazi onempilo! Yiba nempilo!
