Izinzuzo zokugijimela umzimba womabili amadoda nabesifazane azinakuphikwa - lolu uhlobo oluhle kakhulu lokuqinisa umzimba, olungaphilisi nje kuphela, kepha futhi olunikeza amandla, luthuthukise imizwa, futhi lwenze ngcono isibalo. Enye inzuzo engenakuphikwa yokuqeqeshwa okunjalo izindleko zayo eziphansi - ungagijima kunoma iyiphi ipaki noma inkundla yezemidlalo. Kukukhumbuza ngentengo emaphakathi yobulungu bejimu nyangazonke? Futhi ukutadisha ekhaya kumane kuyisicefe!
Ake sihlolisise izinzuzo zokugijimela impilo, futhi, ukuze kube nokucaca okukhulu, sizobheka ngokwehlukana izinzuzo zomzimba wesifazane kanye nezinzuzo zowesilisa.
Okwabesilisa
Kungani ukugijima kulusizo kubantu besilisa, kungani kubaluleke kakhulu ukuthi uhhafu wesintu oqinile uphume ugijime njalo?
- Izinzuzo zomthwalo onjalo empilweni yokuzala yowesilisa zifakazelwe;
- Ngesikhathi sokuzivocavoca umzimba, ukukhiqizwa kwe-testosterone kuyakhuthazeka - i-hormone eyinhloko yabesilisa ethinta ikhwalithi yesidoda;
- I-Testosterone ibuye iqinise amathambo namalunga, futhi iyabandakanyeka ekukhuleni kwesisindo semisipha.
- Ukugijima kukhulisa kakhulu ukuzethemba kwakho: ezemidlalo zisiza ukuthuthukisa ukubukeka, futhi kwakheka umbono omuhle womgijimi emphakathini. Kubalulekile ukuthi amadoda azizwe njengabanqobi, abanqobi, nokugijimela izitimela ngokuphelele nobuntu.
- Ngesikhathi sokugijima, igazi ligcwala kangcono umoya-mpilo, ukujikeleza kwegazi ezithweni zangasese kuyathuthuka, ngakho-ke abagijimi abanolwazi abavame ukukhononda ngamandla noma ezinye izinkinga zobulili;
- Futhi, siqaphela izinzuzo zesistimu yokuphefumula, ebaluleke kakhulu kwabesilisa abayeka ukubhema.
- Ukugijima ekuseni kuvuselela usuku lonke, futhi ukugijima kusihlwa kuhle ngemuva kokusebenza kanzima.
Uma ungazi ukuthi kunini lapho ungagijima khona, ekuseni noma kusihlwa, gxila kuma-biorhythms akho - kulula kakhulu ukuthi ama-larks ahambe esitayeleni, ahlangane nemisebe yokuqala yelanga, nezikhova zikhetha ukuzibona zihlwa kusihlwa. Ukugijima kusiza ngokulinganayo ekuseni nakusihlwa, into ebaluleke kakhulu ukukwenza njalo!
Ukuhlaziya izinzuzo zokugijima, izinzuzo kanye nokulimala kwabesilisa, asizange sisho iphuzu lokugcina, ngoba ukuzisebenzela kukodwa akunakulimaza umzimba. Kodwa-ke, uma ukwenza ngaphandle kokulandela imithetho, umonakalo awunakugwemeka. Kwibhulokhi elandelayo, sizocubungula ukuthi ukugijima kuwusizo kanjani kwabesifazane, futhi ngemuva kwalokho, sizokutshela ezimweni ukuthi kungalimaza umuntu wanoma yibuphi ubulili.
Kwabesifazane
Ngakho-ke, ukusebenza, izinzuzo kanye nokulimala kwabesifazane ku-ajenda - futhi ake siqale, njengoba kushiwo ngenhla, ngobuhle:
- Ukugijima njalo kuthuthukisa kakhulu impilo yabesifazane engokwengqondo nengokomzimba;
- Amakilasi akuvumela ukuthi ugcine ukwakheka okuhle ngokomzimba - kubhangqwe nomsoco ofanele, ngeke kukuvumele ukuthi ube ngcono, futhi kuze kube nesandla ekwehliseni isisindo;
- Inzuzo yomuntu ngamunye yokugijimela umzimba wowesifazane ilele kumthelela wayo ohlelweni lokuzala ngenxa yokuthuthuka kokujikeleza kwegazi nokwanda kokunikezwa kwe-oksijini kumaseli;
- Ngenxa yokuhamba komoya-mpilo, isimo sesikhumba nezinwele siyathuthukiswa;
- Isimo siyakhuphuka, ukucindezeleka kuyaphela, ukucwazimula okujabulisayo kuvela emehlweni;
- Ithuthukisa ukusebenza kobuchopho futhi ithuthukise isimo samasosha omzimba.
Izinzuzo nobubi bokugijimela abesifazane zihluke ngokuphelele kunombolo - ezokuqala ziningi kakhulu. Manje, njengoba kuthenjisiwe, sizokutshela ukuthi ukugijima kungalimaza impilo yakho kuziphi izimo.
- Uma ungazivocavoci njalo futhi ungajwayele inqubo efanele yokusebenza;
- Uma uphuma uyogijima - ngisho ne-ARVI emnene iyisizathu sokuhlehlisa ukujima kwakho;
- Ukugijima ebusika kuyaphikiswa emazingeni okushisa angaphansi kuka-15-20 degrees nemimoya enamandla kune-10 m / s;
- Ebusika, kunakekelwa ngokukhethekile imishini yezemidlalo efanele ezovimba umgijimi ekujulukeni nasekuguleni;
- Uma ungathenganga izicathulo ezinhle zokugijima (ngenkathi yesithwathwa - ebusika), ingozi yokulimala iyanda;
- Uma uphefumula ngokungalungile. Indlela yokuphefumula efanele: udinga ukuhogela ngamakhala bese ukhipha ngomlomo;
- Ngaphandle kokuthi wenze ukufudumeza kokuqala ukuze welule imisipha yakho ngaphambi kokuphrinta.
Izinzuzo zomzimba
Sesivele siphendulile ukuthi ukugijima kuyilungele yini impilo, kepha manje, ake sibheke ukuthi kuthinta kanjani zonke izitho zomzimba wakho:
- Ngenxa yokunothisa igazi ngeoksijini, ukusebenza kobuchopho kuyathuthuka - umuntu ucabanga kangcono, usibona kahle isimo;
- Izinzuzo zezempilo yengqondo zilele kumthelela ovuselelayo - imizwa yomgijimi iyakhuphuka nakanjani, iphimbo liyakhuphuka;
- Ukusebenza ukusebenzisa kungakusiza ulahlekelwe isisindo ngoba kudinga amandla amaningi. Uma udla kahle (ukuze ungabi namandla anele ekudleni kwasemini nasebusuku), umzimba uzoqala ukuphendukela ezinqolobaneni ezinamafutha, okungukuthi, ushise amakhilogremu athe xaxa;
- Ngesikhathi sokuzivocavoca, umgijimi ujuluka ngamandla - ngakho-ke ubuthi nobuthi buyasuswa. Ukugijima kuthuthukisa umsebenzi wezinhlelo ze-metabolic futhi kubeka esimweni imetabolism;
- Lapho umuntu egijima, uphefumula ngenkuthalo, athuthukise i-diaphragm, bronchi namaphaphu, ngaleyo ndlela athuthukise impilo;
- Ukugijima kunezinzuzo ezinkulu ohlelweni lwe-cardiovascular;
- Kushiwo okuningi ngenhla ngomphumela omuhle wokusebenza ezinhlelweni zokuzala zabesilisa nabesifazane.
Kukuziphi izimo futhi kungani ukusebenza kuyingozi empilweni, uma zonke izincomo ezingenhla zicatshangelwa? Kukhona ukuphikisana kokubandakanya lolu hlobo lomsebenzi womzimba, kuhlotshaniswa nokuba khona kwezifo ezingamahlalakhona noma ezinzima emlandweni womuntu. Ngakho-ke, ezimeni ezimeni lapho ukusebenza kungalimaza impilo nokuqeqeshwa, kungcono ukuhlehlisa noma, ngokuphelele, ukubuyisele olunye uhlobo lomsebenzi:
- Ngesikhathi sokukhulelwa;
- Ngemuva kokuhlinzwa kwesisu;
- Lapho kukhona izifo ezingapheli zohlelo lwe-musculoskeletal noma lwe-cardiovascular system;
- Ngesikhathi izifo zokuphefumula;
- Ngamajoyinti abuhlungu;
- Abantu abakhuluphele ngokweqile bayelulekwa ukuthi bashintshe ama-sprints amakhulu ngokuhamba ngokushesha.
Ingabe lifanele ikhandlela?
Uma, ngemuva kokufunda konke lokhu okushiwo ngenhla, usabuza ukuthi ukugijima kuhle yini, sizophinda sithi - nakanjani yebo! Izinzuzo zokugijima azinakuphikwa kubantu bayo yonke iminyaka, udinga nje ukubheka izinga lakho lokuqina kanye nomkhawulo womthwalo ovunyelwe. Le yindlela ephumelela kunazo zonke futhi engenazidakamizwa yokukhokhisa umzimba ngamandla ne-oxygen! Ucabanga ukuthi iyini inzuzo yezempilo yokugijima uma kungukuphela komsebenzi womzimba okhona empilweni yomuntu? Ukuze ungasho kaningi ngento efanayo, mane ufunde kabusha izigaba ezedlule ze-athikili.
Ake sibheke izinzuzo zokugijimela intsha nabadala, ngoba ezemidlalo kufanele zibe khona ezimpilweni zabantu bayo yonke iminyaka:
- Intsha ifunda ukuqeqesha intando yayo nokukhuthazela, isimo sazo sohlelo lwemisipha luyathuthuka. Impilo etholakala esemncane inethonya kwikhwalithi yakho konke ukuphila okuzayo, futhi ukugijima kuqinisa umzimba ngokuphelele. Ngosizo lokugijima okuvamile, umfana noma intombazane izoba muhle ngokwengeziwe, okusho ukuthi ukuzethemba kwabo kuzokwanda, okubalulekile futhi ekuqaleni kwesigaba sokuphila sabantu abadala.
- Lapho usugugile, udinga ukuqala ukugijima kuphela ngemuva kokubonisana nodokotela kanye nokuhlolwa kwakhe kwenhloso yesimo sezempilo. Uma ungakaze udlale imidlalo ngaphambili, kufanele uqale ngokushelela kakhulu, ngemithwalo ethambile. Ukuhamba noma ukugijima kungenzeka kukufanele kakhulu wena. Ungakhohlwa ngokuphikisana - ngemuva kweminyaka engama-50, amathuba ezifo ezingapheli aphakeme kakhulu. Uma uvakashele udokotela futhi wathola imvume oyifunayo yokugijima, khetha isikhathi esikahle nokuzivocavoca umzimba ukuze ujatshuliswe. Ungalayishi ngokweqile noma ujwayeze ukugijima okukhulu ngokweqile (njengesikhawu).
Siyethemba uyaqonda ukuthi kungani ukugijima kulusizo kumzimba nomzimba womuntu, futhi ekuphetheni sizokunikeza amathiphu ambalwa azokutshela ukuthi ungakwenza kanjani ukusebenzisa kwakho kukhulise izinzuzo:
- Amakilasi kufanele ajabulise, ngakho-ke hamba njalo ugijime kahle futhi ungasebenzi ukugqoka;
- Ungayinaki imishini yezemidlalo esezingeni eliphakeme, ikakhulukazi izicathulo;
- Uma inhloso yakho enkulu ukunciphisa umzimba, ungadli okungenani amahora ama-3 ngaphambi kokuqeqeshwa, futhi ubuke indlela odla ngayo - kufanele ilinganiselwe, ibe nama-calories amancane, kungabi okunamafutha;
- Funda inqubo elungile - lokhu kuzokhulisa ukubekezela kwakho nokusebenza kahle kokuzivocavoca kwakho;
- Funda ukuphefumula kahle;
- Ukuzivocavoca umzimba njalo - ebusika nasehlobo, ungathathi amakhefu amade;
- Ungalokothi uze kuthrekhi uma ugula.
Sesiqedile - manje wazi kahle ukuthi ukugijima okulula noma okuyingozi kulula kanjani kwenhliziyo nesibindi, noma ezinye izinhlelo zomzimba. Khumbula isiqubulo esidumile esithi: “Ingqondo enempilo emzimbeni ophilile” futhi ujabule!
