Ukuhamba: inqubo yokusebenza, izinzuzo kanye nokulimala kokuhamba

Ukuhamba umjaho kuyimpoqo eyimpoqo yeMidlalo yama-Olympic. Njengokugijima, kunikeza umthwalo ogcwele we-cardio emzimbeni, kukhuthaze ukwehla kwesisindo, futhi kuthuthukise impilo. Uma ufunda ngokucophelela inqubo yokwenza ukuhamba ngezemidlalo, kuzocaca ukuthi ihluke ngokuphelele kokujwayelekile. Kunezici eziningi ezihlukanisa nokugijima noma ukuhamba ngezinyawo.

Odokotela batusa ukuprakthiza ukuhamba okunjalo kwabantu abakhuluphele ngokweqile, ngoba noma yiziphi ezinye izinhlobo zomzimba ziphikisiwe kubo. Ngaphandle komphumela obonakala ubumnene, lokhu kuzivocavoca umzimba kunikela ngemiphumela ephelele yezempilo futhi kukusize ulahlekelwe isisindo ngokuphelele.

Umehluko phakathi kokuhamba nokugijima

Esihlokweni, sizobheka ngokuningiliziwe ukuthi yiziphi izinzuzo nokulimaza emzimbeni ekuhambeni umjaho, kodwa okokuqala, ake sibone ukuthi kuhluke kanjani ekugijimeni.

1. Amasu okwenza lo msebenzi. Ngesikhathi sokunyakaza, unyawo olulodwa lomsubathi luhlala luthinta ubuso bomhlaba, futhi lesi simo sibekiwe emithethweni, futhi ukwephulwa kwaso ngesikhathi somncintiswano kuzoholela ekungavunyelweni. Ngesikhathi sokugijima, ngemuva kokududulwa, yomibili imilenze isikhathi esifushane, njengokungathi indiza, ayithinti phansi.
2. Indawo yokuqala umgijimi yehlukile - enguqulweni yethu, umzimba ugcinwa uqonde, futhi lapho ugijima, ukuqala okuphansi kuvunyelwe;
3. Ukuma kwemilenze kuyashintsha ngesikhathi sokuzivocavoca - ekusebenzeni, imilenze igobile emadolweni, ngenkathi ihamba, umgijimi kufanele anyathele umlenze oqondile;
4. Vele, ijubane lokunyakaza liyahluka - abagijimi abangochwepheshe bafinyelela isivinini esiphezulu se-30 km / h, kanti ijubane elijwayelekile lomugqa wezemidlalo ngu-10-12 km / h.

Sincoma ukubheka izifundo zevidiyo kumasu wokuhamba - zingatholakala ku-Youtube noma kunoma iyiphi enye indawo yokubamba ividiyo. Ngale ndlela uzokwazi ukubona kahle ukuthi abagijimi abangochwepheshe bahamba kanjani.

Inqubo yokwenza

Ekuhambeni komjaho, ijubane lomuntu e-km ngehora cishe liyi-10 km / h, futhi abagijimi abangochwepheshe bangashesha baye ku-16 km / h. Imincintiswano ivame ukubanjelwa endaweni evulekile, futhi uma izimo zezulu zingavumi, enkundleni yezemidlalo yangaphakathi noma enkundleni yezemidlalo. Uma unentshisekelo yokuthi kungenzeka yini ukujwayeza umjaho wokwehlisa isisindo uhamba ekhaya, sizophendula ukuthi kungakuhle ukukwenza ngaphandle. Kufanele uqonde ukuthi kufanele ube nesikhala esanele sokusheshisa, kepha uma imifanekiso yakho eyisikwele ikuvumela, yithathe. Ngemuva kwakho konke, lokhu kungenye indlela enhle yokugijimela ukunciphisa umzimba.

Ngakho-ke, manje uyazi ukuthi ukuhamba umjaho kuhluke kanjani ekuhambeni okujwayelekile, futhi manje, ake sibheke amaphuzu asemqoka wendlela elungile yokusebenzisa lokhu:

1. Ekuqaleni, umzimba ugcinwa uqonde, iso liqondiswe phambili;
2. Izingalo zigobeke endololwaneni engela elifanele futhi zibanjwa ngokukhululeka, ngaphandle kokungezwani. Ngesikhathi sokunyakaza, izandla zisiza umgijimi, ezihambela ekushayweni kwezitebhisi, emuva naphambili;
3. Kubalulekile ukugcina umthetho wokuthinta phansi ngonyawo olulodwa - uma ukuhlukaniswa kwemilenze yomibili kulungisiwe, uzosuswa emncintiswaneni;
4. Umlenze ohlela ukuthatha isinyathelo kufanele uqonde ngqo kuze kube yilapho unyawo luthinta phansi. Ukuguqa ngamadolo ngesikhathi sokuhamba kungukuhlukumeza kanzima inqubo.

Lezi yizo zonke izidingo eziyisisekelo zobuchwepheshe. Sizoqhubeka nesifundo sokuhamba ngezemidlalo ngamasu wokunciphisa isisindo sabaqalayo, okungukuthi, ukuthi unganciphisa kanjani isisindo usebenzisa lesi siyalo.

Ingabe ukuhamba kuyithuluzi lokunciphisa umzimba?

Lo mdlalo uyithuluzi elisebenzayo ekulweni namakhilogremu angeziwe, ngaphezu kwalokho, ungomunye wokuhlukumezeka okuncane. Futhi, kuvunyelwe kubantu abakhuluphele kakhulu. Izisekelo zamasu nemithetho yokuhamba ngezemidlalo, uma inhloso ukunciphisa umzimba, ziyefana nezabantu ababambe iqhaza kulo mdlalo ngobungcweti, ngakho-ke funda isigaba esedlule kahle.

Khumbula imihlahlandlela elandelayo:

• Noma yikuphi ukuzivocavoca njalo kuqala ngokufudumala;
• Ukuqedela isifundo ngokuzivocavoca nokunwebeka (kungashintshwa ngokuhamba ngokuzindla);
• Qala ngejubane elizolile, kancane kancane wandise isivinini sakho;
• Gcina isimo esifanele somzimba bese ulandela inqubo;
• Sipha kancane ngesikhathi sokuzivocavoca. Kungcono ukuqeda ukoma kwakho ngaphambi nangemva kwekilasi;
• Khetha imishini efanelekile yezemidlalo nezicathulo ezigijimayo (engasindi, enophenyo olungenamikhono nezinzwane eziguqukayo, nangesizini ebandayo - inguqulo yasebusika);
• Faka umoya ngamakhala akho bese ukhipha ngomlomo wakho;
• Qinisekisa ukuthi ukudla kokugcina ngaphambi kokuqeqeshwa bekungenani amahora ama-2;
• Namathela ohlelweni lokuqeqesha, ungangeqi, uzivocavoca kahle;
• Isikhathi esimaphakathi sokuzivocavoca imizuzu engama-50-60; kufanele wenze izikhathi ezi-3-4 ngesonto.

Noma ngabe usebenze kahle futhi wazijwayeza ngempumelelo izinhlobo ezahlukahlukene zokuhamba kwezemidlalo, yenza okuningi futhi isikhathi eside, kepha, ngasikhathi sinye, ungadli kahle, ungalindeli umphumela. Kubalulekile ukunamathela kukhalori eliphansi, kepha ukudla okunomsoco - kulokhu, isikali ngokuqinisekile sizohamba ngakwesobunxele.

Izinhlobo

Sifunde ukuthi kuyini ukuhamba umjaho nokuthi uhamba kanjani ngokufanele, kepha asizange sicabangele izinhlobo zawo. Ake sizibhale kafushane:

1. Ijubane - isivinini, cishe izinyathelo ezingama-80 ngomzuzu;
2. Ephakathi - izinyathelo eziyi-120 ngomzuzu;
3. I-Athletic - izinyathelo ze-150 ngomzuzu. Kuleli jubane, ikhilomitha elilodwa limbozwe ngemizuzu engu-7. Leli yijubane elibhekwa njengelifanele ukuncintisana kwebanga elide;
4. Ijubane elisheshayo - abasubathi abanolwazi kuphela abakwenzayo, isivinini sabo esimaphakathi sifinyelela ku-10-16 km / h.

Inzuzo nokulimala

Akudingekile nakancane ukujwayeza lo mdlalo ukuze uzuze imiphumela. Iningi namuhla lenza isiyalo ngezinhloso zempilo, ukuze kuqiniswe isibalo, kuthuthukiswe impilo, futhi kufudumale. Ake sibheke izinzuzo zokuhamba umjaho, noma kungenzi lutho:

• Kujwayele ukusebenza kwesistimu yenhliziyo nemithambo yegazi;
• Izitimela zokuphefumula;
• Kuqinisa uhlelo lokugaya ukudla;
• Ukuphumula, kusiza ukubhekana nokucindezeleka;
• Ikhuthaza ukunciphisa umzimba;
• Isiza ukugcina ithoni yemisipha.

Ukuhamba umjaho akunakulimaza, ngoba kubhekwa njengomunye wemidlalo ephephe kakhulu, kepha-ke, uma unokuphikisana nezizathu zezempilo, ingozi kungenzeka.

Kukuziphi izimo lapho ukuvivinya umzimba okunjalo kungavunyelwe? Ngomfutho we-arterial, ukwanda kwezifo ezingamahlalakhona, nokuphazamiseka emsebenzini wenhliziyo, nesifo sikashukela, izinkinga nge-retina yeso, i-ARVI, ngemuva kokuhlaselwa yinhliziyo noma isifo sohlangothi.

Imithetho yokulungiselela

Sifunde izici eziyinhloko zokuhamba kwezemidlalo, futhi manje ake sikhulume ngenqubo yokulungiselela.

• Okokuqala, njengoba kushiwo ngenhla, kufanele uthenge imishini emihle engavimbi ukunyakaza, ikhululekile futhi elula. Ngokukhethekile kukhokhelwa izicathulo zokugijima ezisezingeni eliphakeme;
• Okwesibili, cabanga ngokuthi uzofunda kuphi. Ipaki enezindawo eziningi eziluhlaza ifanelekile;
• Ukudla kokugcina ngaphambi kokuqeqeshwa kufanele kube ngamahora we-2-3;
• thenga amagajethi awusizo ukuthola amasiginali emzimbeni wakho ngesikhathi. Isibonelo, thenga iwashi elisebenzayo, lizosiza kakhulu kulolu hlobo lomsebenzi.

Ukuze ungadinwa, hamba nomdlali onamathrekhi akho owathandayo. Kufakazelwe ukuthi ukubekezela komsubathi kuyakhuphuka ngama-20% lapho ezilolonga nomculo!

Ngakho-ke, manje usuyazi ukuthi ungazibandakanya kanjani ngokufanele emjahweni wokuhamba ngesisindo futhi ujwayelene kahle nenqubo yokwenza. Siyethemba ukuthi ukuqeqeshwa kuzokulethela injabulo, ngoba ngokungafani nokugijima, kulula kancane, ngenxa yokuncipha okuncane emilenzeni. Khumbula ngezigaba zokuhamba kwezemidlalo - qala kancane, usheshise kancane, futhi usondele ekugcineni kwebanga, wehlise ijubane. Uma ufunda ukuhlela amakilasi akho ngokufanele, landela uhlelo ngokuqinile, futhi unikele ngakho konke okusemandleni akho, umphumela ngeke uvame ukufika. Sikufisela inhlanhla ku-treadmill!

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