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IDelta Sport

Izici zokugijima kwesisindo

Indlela edume kakhulu futhi elula yokwehlisa isisindo iyasebenza. Ngakho-ke ugijima kanjani, ukunciphisa umzimba?

Isikhathi

Amafutha aqala ukushiswa kungakapheli imizuzu engama-30 ngemuva kokuqala kokuvivinya umzimba. Ngakho-ke, ukuze ukugijima kube lusizo, isikhathi sokugijima kufanele okungenani sibe imizuzu engama-30-40, futhi ikakhulukazi ihora.

Lokhu kwenzeka ngoba engxenyeni yokuqala yehora lokusebenza, umzimba awusebenzisi amafutha njengamandla, kepha i-glycogen, egcinwa kusuka kuma-carbohydrate. Kuphela ngemuva kokuphela kwe-glycogen lapho umzimba uqala ukubheka omunye umthombo wamandla, uqala ukushisa amafutha. Ngaphezu kwalokho, amafutha ashiswa ngama-enzyme akhiqiza amaprotheni. Ngakho-ke, uma udla inyama enomzimba omncane nemikhiqizo yobisi, ukungabikho kwamaprotheni nakho kuzothinta umfutho wokushisa kwamafutha.

Umfutho

Lapho ugijima ngokushesha, amafutha asheshayo ayashiswa. Kungakho ukuhamba okulula cishe kungathinti isisindo. Ngasikhathi sinye, ukugijima okulula, okuhamba kancane ngisho kunesinyathelo, kusashisa amafutha kangcono ngenxa yalokho okubizwa ngokuthi "isigaba sendiza". Ukugijima kuhlala kukhulu kunokuhamba, kungakhathalekile ijubane.

Ukufana

Kubaluleke kakhulu ukusebenzisa ukungami lapho usebenza khona. Iphutha elikhulu elenziwa ngabaqalayo abaningi ukuthi abazi ukuthi bagijime kanjani ukunciphisa umzimba, baqale ngokushesha, bese behamba ingxenye yendlela. Lokhu akufanele ukwenza. Kungcono ukuqala kancane futhi ugijime lonke ibanga ngejubane elifanayo, ngenkathi ungathathi isinyathelo.

Ukulutha komzimba

Uma ugijima ibanga elifanayo nsuku zonke, khona-ke ekuqaleni amanoni azoqala ukuhamba. Futhi-ke bazoma, ngoba umzimba uzojwayela umthwalo onjalo futhi ufunde ukusebenzisa amandla ngokwengeziwe ngokwezomnotho ngaphandle kokuchitha amafutha. Ngakho-ke, ibanga nejubane kufanele kushintshwe njalo. Qalisa imizuzu engama-30 ngesivinini esikhulu namuhla. Futhi kusasa imizuzu engu-50 kancane. Ngakho-ke umzimba ngeke ukwazi ukujwayela umthwalo, futhi uzohlala uchitha amafutha.

I-Fartlek noma i-run ragged

Uhlobo olusebenzayo kakhulu lokugijima yi-fartlek... Ingqikithi yokugijima okunjalo ukuthi wenza ukusheshisa okuncane, ngemuva kwalokho uqala ukugijima ngokukhanya okulula, bese usheshisa futhi. Ukugijima okulula kungashintshwa ngokuhamba uma ungekho ngokwanele.

Okokuqala sebenzisa i-schema Amamitha ayi-200 ukugijima okulula, ukusheshisa kwamamitha ayi-100, Amamitha ayi-100 isinyathelo, bese futhi amamitha angama-200 ngokugijima okulula. Lapho unamandla anele, shintsha isinyathelo ngokugijima okulula.

Ukuze uthuthukise imiphumela yakho ekugijimeni amabanga amaphakathi nade, udinga ukwazi okuyisisekelo kokugijima, njengokuphefumula okulungile, inqubo, ukufudumeza, amandla okwenza umcibisholo wezinwele ofanele wosuku lokuhlolwa, nokunye. Ngakho-ke, ngiphakamisa ukuthi uzijwayeze izifundo ezihlukile zevidiyo kulezi zihloko ezivela kumbhali webhulogi "egijima, ezempilo, ubuhle", lapho ukhona manje. Ungathola okuningi mayelana nombhali nezifundo zevidiyo ekhasini: Izifundo zamahhala ezisebenza mahhala ... Lezi zifundo sezivele zisizile izinkulungwane zabantu futhi zizokusiza nawe.

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