Ugijima kanjani: ungafunda kanjani ukugijima ungakhathali isikhathi eside

Ungagijima kanjani ngokushesha, ukhuthazelele ngokwengeziwe futhi ukhiqize ngokwengeziwe kutreadmill - uma ufuna iziyalezo, wamukelekile ekhasini lethu. Namuhla sihlose ingxoxo ende futhi ephelele ngalesi sihloko. Kumele unake - ukwenza ngcono ukusebenza komuntu ekusebenzeni akuxhomekile kunqubo ephelele. Inhlalakahle yakho ngesikhathi sokuqeqeshwa idlala indima enkulu, kanye nezicathulo, izingubo, ukudla, ukufudumeza kokuqala, umculo kusidlali, njll.

Ngabe uyafuna ukufunda ukuthi ungagijima kanjani ungakhathali, unganqoba kanjani kalula amabanga amade futhi ngasikhathi sinye ungazizwa ukhathele futhi uhlushwa ekugcineni? Imisebenzi yezemidlalo kufanele ijabulise, ijabulise, ngaphandle kwalokho, ngeke yanele isikhathi eside, futhi ngeke kube khona nzuzo ekuqeqesheni. Ake sifunde izincomo zochwepheshe, sithole ukuthi ungafunda kanjani ukugijima kakhulu kumamitha ayi-100, kanye namabanga amade.

Ukulungiselela kokuqala

Lesi sigaba sibaluleke kakhulu - kuya ngokuthi umsubathi uzongena kuziphi izimo.

1. Lalela ama-biorhythms akho bese uyagijima kuphela phakathi namahora asebenza kakhulu, lapho unamandla. Isibonelo, uma ungumuntu wasekuseni, hlangana nokuntwela kokusa endleleni. Sincoma ukuthi izikhova, kunalokho, zibone ilanga futhi zigijime lapho kushona ilanga. Kunabantu abakuthola kunzima ukuzihlukanisa esigabeni sokuqala noma sesibili - kulokhu, yenza usuku lwakho.
2. Uma ufuna ukufunda ukugijima ngokushesha ekuqeqesheni isikhawu, layisha umculo wakho owuthandayo ngesigqi esisheshayo futhi esisheshayo kumdlali. Ngesikhathi sezingoma ezizolile, udinga ukugijima, futhi lapho kuqala umculo ohehayo, shesha. Ngokuvamile, kufakazelwe ukuthi ukugijima nomculo kukhulisa ukukhuthazela futhi kuthuthukise imiphumela, ngakho-ke asincomi ukuthi sikhohlwe ama-headphone ekhaya.
3. Uma udinga ukufunda ukuthi ungayifundisa kanjani ingane yakho ukugijima ngokushesha, mthengele izingubo zokunethezeka nezicathulo ezisezingeni eliphakeme zokumgijimela;
4. Phuza amanzi - kufika ku-2 litre ngosuku esimweni sezulu esivamile, kuze kufike kumalitha ayi-2,5 ngokushisa okukhulu;
5. Yidla ukudla okunempilo okunothile ngamaprotheni, amavithamini, kanye nezinto zokulandela umkhondo. Nciphisa amafutha futhi wehlise ama-carbohydrate abe mancane.
6. Ungalokothi uphume kuthrekhi uma uzizwa ukhathele kakhulu noma ugula. Uma ngomzuzwana onjalo ulayisha umzimba ngokuzivocavoca umzimba, uzogula ngokushesha noma ukhathele kakhulu.

Sincoma ukwenza izivivinyo zokugijima okusheshayo ekhaya, zisiza ukuthuthukisa ukukhuthazela futhi zisheshe zelule imisipha yakho:

• Ukugijima endaweni nokuphakamisa ithanga phambili noma ukugoqa umlenze ongezansi emuva;
• Ukugijima endaweni yokunyathela (uma kukhona i-apharathasi);
• Ukunyuka;
• Intambo yokweqa;
• Izikwele;
• Ukugxuma endaweni;
• Ipulangwe;
• Ukuzivocavoca kwabezindaba;
• I-Yoga nokwelula;
• Shwiba imilenze yakho uye phambili, emuva nasemaceleni.

Uma ufuna ukufunda ukuthi ungagijimisa kanjani i-1 km ngokushesha ekhaya, nazi izeluleko ezilula:

• Vivinya umzimba njalo, ungaphuthelwa amakilasi;
• Sebenzisa amagajethi akhethekile noma landa uhlelo lokusebenza lokusebenzisa nokuqapha umzimba wakho ngqo efonini yakho, ezolandelela inani lezinyathelo, ibanga elihanjiwe, inani lamakhalori alahlekile;
• Yeka ukubhema udle ukudla okunempilo;
• Qiniseka ukuthi ukuphefumula ngesikhathi sokuzivocavoca bekujule ngokuphindwe kabili kunokukhishwa - ngale ndlela usheshe ugcwalise umzimba nge-oxygen.
• Ungakhohlwa ukufudumala nokuphola ngaphambi nangemva kokugijima.

Okufanele ukwenze ngenkathi ugijima

Futhi manje sizokutshela ukuthi ungagijima kanjani u-3 km ngokushesha futhi ungakhathali, lungela ukuqhubeka ngokushesha nokugijima kwakho, bese usetha okungcono kakhulu komuntu siqu.

Vele, kubalulekile ukulandela inqubo efanele yokusebenza:

• Gcina umhlane wakho uqondile, ungagobi phambili noma utsheke umhlane wakho emuva;
• Ngenkathi ugoba idolo, ngenkathi kugijinywa, izinzwane kufanele zibheke phansi, futhi lapho zingagoqeki, unyawo ludonswa phezulu - lokhu kuvivinya kuzokuvumela ukuthi "uqeqeshe" futhi ngokwengeziwe ulungiselele ukuhlangana kweqakala imithwalo ethatha isikhathi eside ehambisana nemijaho yebanga elide;
• Vumela izandla zakho zikusize ngenkathi ugijima - zigobise endololwaneni, zicindezele emzimbeni, ziphumule futhi uzihambise kusigqi sokuhamba, emuva naphambili;
• Khulula amahlombe akho, ungadonsi intamo yakho;
• Hamba ubanzi - lapho sikhulu isinyathelo, kukhula ibanga elihlanganisiwe. Zama ukuphuma emlenzeni wokugijima ukuze umzamo omkhulu uwele kuwo. Ngasikhathi sinye, phakathi kwesinyathelo esilandelayo emlenzeni wesibili, owokuqala uzophumula isikhashana. Ngakho-ke, kukhona uhlobo lwesinxephezelo somthwalo ngezingcezu zokuphumula.
• Zama hhayi kuphela ukuhamba ububanzi, kodwa futhi kaningi. Ungaphakamiseli izinyawo zakho phezulu emhlabathini;

Abagijimi abakhiqiza kakhulu kubhekwe ukuthi bathathe izinyathelo ezingaba ngu-180 ngokushesha ngemizuzwana engama-60, okungukuthi, izinyathelo ezingama-90 ngomlenze ngamunye. Bala amanani akho bese uhlose inkomba engenhla.

• Ukuqonda ukuthi ungakufunda kanjani ukugijima u-3 km ngejubane, ngaphandle kokukhathala isikhathi eside, ake ucabange ukuthi ubugijimela nsuku zonke inyanga yonke futhi umboze ibanga elifanayo. Ekuqaleni kwakunzima, ngemuva kwamasonto ambalwa kwaba lula, futhi ekupheleni kwenyanga cishe wayeka ukwenza imizamo. Usujwayele futhi umzimba usujwayele ubunzima obusha. Akunandaba ukuthi uzama kangakanani ukuthuthukisa umphumela, akukho okuza ngawo. Khumbula - kubalulekile ukukhulisa njalo umthwalo ukuze uvikele umlutha, ngenxa yokuthi kunjani ukuma.
• Ngemuva kokuthi usudlulise isimo "sabaqalayo", ungesabi ukungena esigabeni somgijimi "onolwazi" Kulesi sigaba, udinga ukudweba izinhlelo zokuqeqesha, ezinye izindlela zokugijima ezihlukile, kufaka phakathi uhlelo lokuqeqesha lwamasonto onke lokuhamba kwezikhathi, i-shuttle, umqansa, i-sprint ende, njll.
• Funda inqubo yokuphefumula efanele - donsa umoya ngamakhala akho bese ukhipha ngomlomo wakho. Thuthukisa isigqi esifanelekile, ukuphefumula okulingene, lawula ukuphefumula kwakho ukuze ungaduki.
• Nayi enye icebo elilula lokuthi ungashesha kanjani ukugijima - phakathi nomjaho, ungabheki ezinyaweni zakho - phambili kuphela. Ungaphazanyiswa izingxoxo uma nizenza nobabili.
• Ungagijima kanjani amamitha angama-60 ukuphasa izinga noma ngesikhathi somncintiswano, uyabuza, futhi sizokunikeza iseluleko "sephuzu": phuza inkomishi yekhofi elinamandla ngaphambi komjaho.

Usizo lokwelashwa

Abaqalayo abaningi banesithakazelo embuzweni wokuthi imiphi imisipha edinga ukufakwa ukuze igijime ngokushesha, futhi ingabe ikhona imithi engasiza ekuthuthukiseni ukukhuthazela? Sivele siphendule umbuzo wokuqala ngenhla, siphakamisa isethi yokuzivocavoca kokuzivocavoca ekhaya, "okumpompa" kahle umzimba wonke. Kepha sizogxila kwesibili ngokuningiliziwe.

Uyacelwa ukuthi uqaphele ukuthi ukuthatha noma imuphi umuthi njalo kuqala ngokubonisana nodokotela. Ungalokothi uthathe imishanguzo ngaphandle kadokotela - ungalimaza umzimba wakho kalula. Kukhona izindaba ezidabukisayo kakhulu, ezinye zize ziphele. Kukhona ingozi enkulu yokuphazamisa ukusabela okweqile, ukulayishwa ngokweqile kwesibindi, okuthinta umsebenzi wenhliziyo nezinye izinhlelo ezibalulekile.

Sesichaze ngenhla ukuthi yini okudingeka uyenze ukuze ugijime ngokushesha, futhi manje sizonikeza uhlu lwemithi ethandwa kakhulu ezosiza nalokhu:

• I-Mesocarb ne-caffeine - zivusa ukukhululwa kwamandla, okudingekayo ukuze ugijime ngokushesha futhi isikhathi eside;
• Iqembu leMetabolic - i-steroids, i-anabolic steroids, ama-nootropics;
• I-Dexamethasone - into evusa ukukhiqizwa kwe-glucose;
• I-Carnitine, i-Aykar, iSydnocarb nezinye izidakamizwa ezicindezela umuzwa wokukhathala, zibangela ukuvuka okuvamile.

Khumbula izinto ezikhulisa ngokushesha ukukhuthazela futhi ezingenangozi ngokuphelele emzimbeni: ikhofi, itiye eliluhlaza, amajusi amasha emvelo, amantongomane, izithelo ezomisiwe, imifino nezithelo ezintsha, uju, ujinja. Vele, lokhu kudla kufanele kudliwe ngemali efanele. Uma uwafaka ekudleni kwakho okuvamile, awudingi ukuntweza phezu kwenetha. Uyipompa kanjani imilenze yakho ukuze ugijime ngokushesha, siyakuqinisekisa!

Ngakho-ke ake sifingqe futhi siphendule, kungenzeka yini ukuthi ufunde ukugijima ngeviki?

Yini enquma isivinini sokugijima?

1. Indlela efanele yokusebenza;
2. Ukudla okulinganiselayo;
3. Ukuqeqeshwa njalo;
4. Izingubo zokunethezeka nezicathulo ezifanele;
5. Isimo Sengqondo;
6. Ukuzifudumeza okuhle.

Akunakwenzeka ukufunda ukugijima ngokushesha ezinsukwini eziyi-7, kepha kungenzeka ukuthi uthuthukise imiphumela yakho okungenani ikota yomzuzu. Landela izincomo ezikulesi sihloko, futhi uqiniseke ukuthi ubheka konke esishilo. Futhi qaphela, asikhuthazi amalungiselelo wokugijima okusheshayo. Akunandaba ukuthi kungazwakala sengathi kunokuzenzisa kangakanani - sifuna amandla wemvelo nokukhuthazela!

Bukela ividiyo: Ukuphupha Izinja neNyoka akuchazi izitha (Februwari 2025).