Inqubo yokugijima ibonakala ilula uma uthi shazi nje, empeleni, ifaka ama-nuances amaningi. Ucabanga ukuthi inqubo ithinta ini? Hhayi kuphela umusa wokunyakaza komgijimi oncike kukho, kepha nakwimpilo yakhe, ngoba ukungalandelwa kwemithetho kuholela ekukhuleni kwengcindezi emajoyini nasemigudwini, egcwele ukulimala nemihuzuko. Uma ungazi ukuthi ugijima kahle kanjani, okusho ukuthi, ukusebenzisa amasu nokunyakaza okuyisisekelo, awusoze wakwazi ukukhuthazela. Lokhu kusho ukuthi ngeke uthole injabulo emakilasini futhi ushiye ngokushesha leli bhizinisi.
Futhi ngokujwayelekile, uyafuna ukugijima ngomusa nangokwemvelo, ubambe amehlo abantu abadlulayo? Noma ukhetha ukugwedla kakhulu usuka komunye umlenze uye komunye, uphakamise izingalo zakho ngokungafanele, ukhumbuze abanye ngedada noma i-penguin ekhulelwe?
Umbuzo wawuyinkimbinkimbi, awudingi ukuphendula. Ngakho-ke, ake sibheke inqubo efanelekile yokuqalisa yabaqalayo, okunyakaza kwayo okubandakanya izinto eziningana:
- Ukunyakaza kwezandla;
- Ukuma komzimba;
- Umsebenzi wezinyawo;
- Ukubekwa konyawo.
Umsebenzi wesandla
Okokuqala, ake sibheke ukuthi singasebenza kanjani kahle endaweni yamasu wezandla. Kuyiphutha elikhulu ukucabanga ukuthi imilenze yenza umsebenzi omningi ngenkathi isebenza. Izandla zidlala indima enkulu ekuxhumaneni komzimba wonke, zisebenza njengebha yokulinganisela kanye ne-accelerator (lapho uphakamisa isivinini, izandla zisebenza kanzima), nomthombo wamandla angeziwe. Zama ukugijima, ukuhlunga amahlombe akho nengxenye yamandla akho kuzomoshwa!
Ngakho-ke, izisekelo zendlela yokusebenza emkhakheni wezandla zomsebenzi zifaka ama-nuances alandelayo:
- Ibhande lehlombe kufanele likhululeke ngokuphelele;
- Izingalo zigobeke endololwaneni ezinhlangothini ezingakwesokudla;
- Zihamba ngokuvumelanisa nemilenze, kodwa ngendlela ehlukile;
- Izandla zicindezelwe zaba yingxenye yezibhakela, kanti ukugeleza komoya kuye ezintendeni zezandla kuhlala kukhululekile (ukuze ungajuluki). Ungakwazi ukuqoqa iminwe yakho kancane, wakhe "uqhwaku";
- Ngesikhathi zigijima, izandla zihamba ezimbanjeni - phambili ezingeni le-sternum, emuva emuva ize ime;
Sihlolisise inqubo yezandla lapho sigijima, asiqhubeke.
Isimo somzimba
Inqubo yokugijima ayisoze yalunga uma ungafundi ukuthi uwubamba kanjani kahle umzimba.
- Umhlane kufanele uhlale uqondile, kanti umzimba ugoba kancane uye phambili (ungadluli ku-7 °);
- Amahlombe ahlala anganyakazi, awasebenzi ngokuvumelanisa nezingalo;
- Ukubheka kubheke phambili, ikhanda ligcinwa liqondile, ukuthambekela kancane phansi kuze kufike ku-25 ° kuvunyelwe (ukulawula ukukhululeka);
- Akunconyelwe ukubheka nxazonke futhi uqalaze, ikakhulukazi ngesikhathi sokugijima. Uzolahlekelwa ijubane, ungakhubeka, ulahlekelwe ukugxila, ubambe umoya wakho;
Abasubathi abangochwepheshe banombono omuhle kakhulu womngcele, obavumela ukuthi babone konke okwenzekayo eduze kwabo, ngaphandle kokuguqula amakhanda abo.
Sihlaziye isikhundla esifanele somzimba lapho sigijima, bese sidlulela enqubeni yemilenze.
Umsebenzi wezinyawo
Ngakho-ke, manje usuyazi ukuthi ungazibamba kanjani kahle izingalo nomzimba wakho ngenkathi ugijima, kusala ukuthola imilenze nezinyawo.
- Ukunakekelwa okukhethekile kukhokhelwa kubuchule bokunyakaza kwemilenze, ngoba ukuqeqeshwa kokugijima okulungile, ingxenye enkulu, kubeka umthwalo emzimbeni ongezansi;
- Ukuphakama kwamadolo kuncike kwijubane lomgijimi - uma kuphakama kakhulu, inyonga iyanda.
- Isibonelo, inqubo ye-marathon egijima isho ukunyuka okuncane kwamadolo, okubukeka ngaphandle njengomgijimi owenza lo msebenzi "weqa imilenze emuva", kepha ngaphandle kokuthinta izinqe ngezinzwane. Vumelana, imarathon kunzima ukuyiqhuba ngenkathi igcina ijubane elikhulu kakhulu.
- Futhi, isivinini sithinteka ngesikhathi soxhumana nonyawo ngethrekhi - okuncane, umgijimi ugijima ngokushesha;
- Lapho isebenza, imilenze kufanele ihambele ukuze umzimba uqhubekele phambili kuphela (hhayi phezulu);
- Njengoba kungahle kuzwakale kuzwakala, futhi udinga ukwazi ukukhulula imilenze yakho ngenkathi ugijima. Uma ulibamba leli khono okungenani kanye, yazi kahle inqubo yokusebenza kwanaphakade. Kufana nokugibela ibhayisikili elinamasondo amabili noma ukubhukuda - udinga nje ukubamba ibhalansi noma uzwe ibhalansi emanzini futhi awusoze wawa noma waminza futhi.
Ukubekwa kwezinyawo
Inqubo yokugijima endaweni yesimo sezinyawo ivumela izinketho ezintathu:
- Uzwane. Iyenziwa ebangeni elifushane ukuya kweliphakathi lapho kudingeka khona isivinini esikhulu kanye ne-cadence ephezulu. Le ndlela isheshe ikhathale futhi ivimbele imisipha, ngakho-ke ayifanele amabanga amade;
- Kusukela kuzwane kuya esithendeni. Le ndlela ilungele ukugijima kancane - kuma-run cross-country, ukugijima ngokungcebeleka, ama-marathons, nemizila emide. Le ndlela yokubeka unyawo ingokwemvelo kakhulu kumuntu (sihamba kanjalo kusuka ekuzalweni), ngakho-ke ikuvumela ukuthi usebenzise amandla akho kwezomnotho.
- Ngaphandle konyawo. Ivumela ukunciphisa ukushaqeka kusuka ku-push okwenzeka lapho unyawo lushaya phansi. Ekuqaleni, kudinga ukusebenzisana okukhethekile, khona-ke inqubo ibanjwa ngekhanda futhi yenziwe intuitively.
Usebenza kanjani kahle?
Sihlolisise ukuthi sigijima kanjani ngokufanele ngokuya kwezingxenye ezihlukene zomzimba. Okulandelayo, sizokhipha izinhlinzeko eziyinkimbinkimbi zendlela efanele, kodwa okokuqala, amaphuzu ambalwa abalulekile:
- Ungalokothi ukhohlwe ukufudumala nokupholisa phansi.
- Funda ukuthi ungaphefumula kahle kanjani nokuthi wenzeni uma uphelelwa umoya;
- Thenga imishini entofontofo namateku ekhwalithi;
- Nquma ngendawo;
- Susa ukuphikisana kokugijima.
Ungagijima kanjani emgwaqweni, iyiphi inqubo ephelele?
- Umzimba uqonde, ikhanda ligobele kancane phambili, ubheke phambili;
- Izingalo zigobeke endololwaneni, zihlehlele emuva / phambili ngokuvumelanayo nemilenze, ngokulandelana;
- Ijubane elimaphakathi - izinyathelo ezi-3 ngomzuzwana;
- Kuzo zonke izinyathelo ezimbili - donsa, izinyathelo ezimbili ezilandelayo - phefumula, njll .;
- Idolo aliphakamisi kakhulu, ijubane lilinganiselwe;
- Ukubeka unyawo kusuka esithendeni kuye ozwaneni.
Kuthatha isikhathi esingakanani ukufunda?
Ukufunda imithetho namasu wokusebenza wedwa akunzima, kepha kukhona ukubamba. Akekho ozokutshela ukuthi wenze iphutha kwenye indawo, okusho ukuthi uzohamba ngokungalungile. Futhi ukuqeqeshwa kabusha, njengoba wazi, kunzima kakhulu kunokufunda kusuka ekuqaleni.
Kungakho sincoma ukuxhumana nomqeqeshi owaziyo ukusetha ngobuchwepheshe inqubo yokugijima futhi afundise ukunyakaza okulungile kwengxenye ngayinye yomzimba. Izifundo ezimbalwa zanele futhi awusamdingi uthisha. Ngokwesilinganiso, ukuze ujwayele inqubo futhi uyenze kalula kumodi ye- "autopilot", kwanele kusuka ezinsukwini eziyi-14 kuye kwezingu-30.
Amaphutha avamile
- Kubalulekile ukuhambisa izingalo zakho ngendlela ehlukile ngemilenze yakho, ngaphandle kwalokho umshini uzobanjwa ngokweqile futhi kuzomoshwa amandla;
- Uma umzimba uncika phambili kakhulu, umgogodla uzolayishwa ngokweqile, uzokhathala ngokushesha, futhi wehlise ijubane.
- Awukwazi ukuhambisa umzimba uye kwesokudla nakwesobunxele. Okusho ukuthi, lapho kugijinywa, amahlombe awahambi, ungaphoqeleli umsubathi ukuthi aqedele ukujika phakathi.
- Ungalokothi utshekise ikhanda lakho emuva noma uphakamise amahlombe akho phezulu;
- Ungayihluzi imilenze yakho noma ukhiphe amasokisi akho.
- Njalo qala ukuzivocavoca kwakho ngokufudumala, bese uqeda ngokupholisa phansi.
Yebo, manje usuyazi ukuthi ungagijima kanjani ngendlela efanele - imithetho elula akunakwenzeka ukuthi ikudalele ubunzima. Khumbula, ungazi le algorithm kuphela uma ukuqeqeshwa kwakho kuhlelekile. Ayikho imiyalo ezothatha indawo yesipiliyoni esiwusizo, ngakho-ke, cisha ikhompyutha bese uya kutreadmill.
