Okuthandwa kakhulu umgomo wokugijima - ukukhuthazwa kwezempilo. Imayelana nokuthi yiliphi ijubane elingabizwa ngokuhamba kancane, nokuthi ukugijima okunjalo kuwusizo kangakanani, sizokhuluma esihlokweni sanamuhla.
Ukuze uthuthukise imiphumela yakho ekugijimeni amabanga amaphakathi nade, udinga ukwazi okuyisisekelo kokugijima, njengokuphefumula okulungile, inqubo, ukufudumeza, ikhono lokwenza i-eyeliner elifanele ngosuku lomncintiswano, yenza amandla afanele wokugijima nabanye. Ngakho-ke, ngincoma ukuthi uzijwayeze okokufundisa okuhlukile kwevidiyo kulezi nakwezinye izihloko ezivela kumbhali wesayithi scfoton.ru, lapho ukhona manje. Kubafundi besiza, okokufundisa ngamavidiyo kumahhala ngokuphelele. Ukuze ubathole, vele ubhalisele i-newsletter, futhi ngemizuzwana embalwa uzothola isifundo sokuqala ochungechungeni lwezisekelo zokuphefumula okufanele ngenkathi ugijima. Bhalisa lapha: Ukuqalisa izifundo zevidiyo ... Lezi zifundo sezivele zisizile izinkulungwane zabantu futhi zizokusiza nawe.
Ungasho kanjani ukuthi ijubane lihamba kancane ngempela
Asikho isivinini sokukhasa sosayizi owodwa. Ngokuya ngeminyaka, isisindo, ubulili kanye namandla womzimba, ijubane lokugijima okunjalo lizohluka.
Kepha ngasikhathi sinye bala ijubane elilungile ngokwakho akunzima.
Okokuqala, ngesikhathi sokuhamba kancane, akufanele uphelelwe umoya. Kufanele kube bushelelezi hhayi ukushuba. Ngejubane elifanele, uzokwazi ukukhuluma kalula ngenkathi usebenza ngaphandle kwezinkinga. Khumbula ukuphefumula ngomlomo nangamakhala lapho ugijima. Ngaphandle kwalokho, umzimba umane ngeke ube ne-oxygen eyanele. Ngemininingwane engaphezulu yokuthi ungaphefumula kahle kanjani ngenkathi usebenza, funda i-athikili: Ukuphefumula kanjani ngenkathi ugijima.
Okwesibili, umsebenzi wenhliziyo kufanele futhi ube yinkomba. Ngakho-ke, ngejubane elincane, izinga lokushaya kwenhliziyo akufanele leqe ukushaya okungu-140-150 ngomzuzu. Futhi kuhle, ukugijima kancane kufanele kwenziwe ngemvamisa yemivimbo engu-120. Vele, ngokuya ngeminyaka, futhi nakubantu abanenhliziyo engaqeqeshiwe, izinga lokushaya kwenhliziyo ngisho nalapho uhamba liphezulu kunamabhithi angu-120, ngakho-ke ukushaya okungu-140-150 kungabizwa ngokuthi isilinganiso sokushaya kwenhliziyo esifanele sokugijima kancane. Futhi uma une-tachycardia, khona-ke i-pulse ingasuka esikalini noma ihambe kancane ngezinhlamvu ezingama-200. Ngakho-ke, phakathi kwezinye izinto, udinga ukuqapha ngokucophelela imizwa yakho. Uma uzizwa usinda noma ubuhlungu esifundeni senhliziyo noma isiyezi, iya esinyathelweni. Kodwa-ke, lokhu kusebenza kuwo wonke umuntu, ngoba ngenkathi usebenza, udinga ukuqapha umzimba wakho, hhayi ukuthembela ezinombolweni kuphela.
Akunzima ukukala ishayela lakho ngenkathi ugijima. Ungasebenzisa isilawuli sokushaya kwenhliziyo, noma ungezwa ukushaya kwentamo yakho noma isihlakala ngenkathi ugijima futhi ubale inani lama-beats ngemizuzwana eyi-10. Phindaphinda inombolo ngo-6 bese uthola ukushaya kwenhliziyo yakho. Ukuphambuka eqinisweni kuzoba ukushaya okungaphezulu kuka + - 6 ngomzuzu.
Okwesithathu, umzimba wakho kufanele ukhululeke. Amahlombe ehlisiwe, izingalo zigobeke endololwaneni nge-engela ekulungele wena futhi zikhululekile. Funda kabanzi ngokuma komzimba ngesikhathi sokugijima okulula ku-athikili: egijimela abaqalayo
Okubalulekile. Uma ungenakho ukuphefumula kanzima ngenkathi ugijima, ukushaya kwenhliziyo yakho akukweqi ukushaya okungu-150, futhi umzimba wakho ukhululekile, lapho-ke ukhethe ijubane elifanele.
Siyini isivinini sokugijima kancane
Sizohlukanisa lesi sahluko ngezigaba ezi-3: abadala, abadala, nabadlali.
Asebekhulile
Kubantu asebekhulile, isivinini sokugijima kancane sizoba sesifundeni semizuzu eyi-10 ngekhilomitha. Lokho cishe kungu-6 km / h. Lokhu kushesha kancane kunesinyathelo. Kepha ekusebenzeni ngokunensa kwezempilo, akusilo ijubane elibalulekile, kepha iqiniso lokuthi usebenza, okungukuthi, okungenani isigaba esincane sendiza. Nguye ohlukanisa ukugijima nokuhamba. Ngakho-ke, uma isivinini sakho sokunethezeka singadluli isivinini sakho sokuhamba, ungakhathazeki, umzimba wakho kuleli cala usaluthola umthwalo odingekayo ukuze welapheke.
Abantu abadala
Lesi sigaba sifaka phakathi labo abangakwazi ukugijima kakhulu kunalabo abakwaziyo ukuhamba, kodwa ngasikhathi sinye abayona umgijimi. Okungukuthi, kulokhu, umbandela awukona ubudala, kepha ukuqina komzimba. Ngoba akuvamile ukuthi abesifazane abaneminyaka engama-60 ubudala bagijime kangcono kunabafana abaneminyaka engu-15 ubudala.
Ijubane lokuhamba kancane, okulula kuwe lizolinganiswa kusuka kumaminithi ayi-9 kuye kwayi-7 ngekhilomitha ngalinye. Lesi isivinini sika-6 kuya ku-10 km / h. Ngakho-ke, kule mingcele, uzoba nokushaya kwenhliziyo okujwayelekile, ukuphefumula nokusebenza komzimba.
Abasubathi
Kubasubathi, ijubane lokugijima kokukhanya lingaba phezulu kakhulu. Ngokuya ngezinga lokuqina, ingafinyelela ku-15-20 km / h. Isibonelo, kubanikazi besigaba sesi-3 ekugijimeni kwebanga elide, ijubane lokuhamba kancane lizoba cishe ngo-10-12 km / h. Ngokunjalo, lapho umzimba ulunge ngokwengeziwe, ushesha ukugijima ngaphandle kwezimpawu zokukhathala.
Kufanele ugijime isikhathi esingakanani ngejubane elincane
Kukulo mbuzo lapho ingxenye eyinhloko yamanga okugijima kancane. Into esemqoka ukuthola isivinini sakho futhi ugijime ngendlela ofuna ngayo, noma ngokuvunyelwa ngumzimba wakho. Lapho nje usubona ukuthi ngejubane elifanayo ukushaya kwenhliziyo yakho nokuphefumula kwakho kwaqala ukuphambuka, lapho-ke ungaqeda kancane kancane ukugijima kwakho. Ngakho-ke, uzokwandisa kancane ibanga futhi ukhuphule ijubane elijwayelekile. Ngoba amaphaphu akho nenhliziyo yakho kuzoqeqesha ngokufana.
Uma udinga izinombolo ezithile futhi esigabeni sokuqala wesaba ukwethemba imizwa yakho yangaphakathi, bese uqala ukusebenza kusukela ku-10 ngaphambi Imizuzu engama-30... Futhi-ke, uma unesikhathi samahhala, engeza ibanga ngaphandle kokushintsha ijubane. Noma, ngaphandle kokushintsha ibanga, khulisa ijubane, ngoba kungekudala ijubane lokuhamba kwakho kancane lizokwanda.
Futhi, uma ungeke ukwazi ukugijima, qala kumamitha ayi-400 (imizuzu emi-4). Ngemuva kokugijima leli banga ngokuhamba kancane, futhi uzwe ukwanda kokushaya kwenhliziyo noma ukuphefumula okuncane, yiya esinyathelweni. Phinda ushaye futhi uphefumule ngenkathi uhamba bese uqala ukugijima futhi. Ngale ndlela, uzoqeqesha umzimba wakho kancane kancane ukuthi usebenze ngokungami.
Izinzuzo zokuhamba kancane
Izinzuzo zokugijima kancane zikhulu kakhulu.
– Ukwenza ngcono ukusebenza kwenhliziyo... Iqiniso lokuthi abathanda ukugijima banesilinganiso sokushaya noma sebekhulile esimweni esizolile esingadluli amabhithi angama-55 kukhuluma kakhulu. Izinhliziyo zabo ziqeqeshwe kangangoba zanele ukuthi ishaye ngesigqi esizolile ukuphalaza umthamo wegazi ofanayo nowabanye abantu abanesilinganiso senhliziyo esingu-60 no-70. Abagijimi abasebasha bavamise ukuba nokushaya kwenhliziyo okungama-45-50.
Ngokwemvelo, abantu abanjalo mancane amathuba okuthi bagule ngokujwayelekile nezifo zenhliziyo ikakhulukazi.
– Ukwenza ngcono ukusebenza kwamaphaphu... Ivolumu yamaphaphu namandla, kanye namandla enhliziyo, athuthuka ngokufana. Kungakho abagijimi behlale bephefumula kalula. Akuvamile ukuthi baphefumule. Inzuzo enkulu yamaphaphu aqinile ukuthi akwazi ukuhambisa igazi ne-oxygen kangcono kakhulu. Futhi asikho isidingo sokuchaza izinzuzo zomoya-mpilo emzimbeni, sekuvele kusobala.
– Ukwenza ngcono imetabolism nokushisa amafutha amaningi... Lapha sikhuluma ngokuyinhloko ngamafutha angaphakathi e-visceral. Inani layo ngokweqile elingadala izifo eziningi ezimbi, okudume kakhulu ngesifo sikashukela. Izinyanga ezimbalwa zokugijima kancane kunganciphisa ipharamitha ye-visceral fat ibe ngaphansi kwezinga elibucayi.
Futhi lezi akuzona zonke izakhiwo ezinhle zokuhamba kancane. Funda ngezinye izakhiwo eziwusizo zokusebenzisa i-athikili: Kungani ukugijima kuwusizo... Kwesinye isikhathi ukugijima kwelapha izifo odokotela abangakwazi ukubhekana nazo. Ngakho-ke hamba ngokugijima. Akudingekile ukwephula amarekhodi wejubane nebanga. Kwanele ukugijimela injabulo yakho. Nomzimba uzokubonga kakhulu.
