Ukuze ube ngumgijimi omuhle futhi ophumelelayo, kufanele uqeqeshe njalo futhi uthuthukise hhayi kuphela isisindo samandla nezikhwepha zezingxenye ezithile zomzimba, kodwa futhi nesimo somzimba jikelele. Isethi ekhethekile yokuzivocavoca kwezemidlalo ingasiza ngalokhu.
Abaqalayo abaningi bakholelwa ngephutha ukuthi abanasidingo nokuthi ukusebenzisa njalo ukusebenza nsuku zonke kwanele. Kodwa-ke, lokhu akunjalo, futhi ukuzivocavoca ngokuhambisana nokuzivocavoca okulula kukhulisa kakhulu umphumela.
Ukuzivocavoca ngomkhondo nokulandela umkhakha kuyindlela ekhethekile ehlose ukuthuthukisa amaqembu aphambili omzimba womuntu adingekayo ekusebenzeni.
Bonke abasubathi abangochwepheshe bahlanganyela kulolo qeqesho, ngoba ukuqeqeshwa okunjalo ngesikhathi esifushane kukhuphula hhayi kuphela izikhombisi zamandla nezesivinini, kepha nokukhuthazela.
Lezi zinkimbinkimbi zihloselwe izinkomba eziningi ngasikhathi sinye:
- Ukulungiswa kokuxhumanisa nokunikeza ukugijima ukunyakaza kwemvelo, kukhululekile.
- Isikhundla somzimba esifanele ngesikhathi somjaho (ikhanda, izingalo, emuva nasemilenzeni).
- Ukwandisa amandla amaqembu amakhulu emisipha asebenzayo ngenkathi ehlanganisa ibanga.
- Ukuphefumula okungafani.
- Ukuqinisa imisipha yengqikithi nangemuva.
- Ukuthuthukiswa kwejubane.
- Ukukhuthazela.
Ijubane nokukhuthazela komsubathi phakathi nomjaho kuncike kulezi zici. Zifudumeze kahle ngaphambi kokuqala umsebenzi wezemidlalo onzima. Ukuze wenze lokhu, ungasebenzisa ukunyakaza okwaziwayo: ukugijima okulula, ukuguqula imilenze, amaphaphu, ukwelula.
Lokhu kufanele kwenziwe cishe imizuzu engama-30-40 ukuze umzimba ufudumale kahle futhi ungatholi monakalo ngesikhathi sokuqeqeshwa. Ngemuva kwalokho, ungaqhubeka ngqo engxenyeni enkulu.
Ukugijima ngamadolo aphakeme
- Lokhu kungukuzivocavoca okulula lapho uphusha phezulu ngomlenze wakho osekelayo ngenkathi uphakamisa idolo lakho phezulu ngangokunokwenzeka.
- Kulokhu, izingalo kufanele zigobeke endololwaneni, emuva kufanele kuqonde, namahlombe kufanele akhululeke futhi akhululeke.
- Uma ukuzivocavoca okunjalo kusetshenziswa okokuqala, kuvunyelwe ukusiza ngezandla, kepha emazingeni aphezulu kufanele abanjelwe eduze komzimba noma ngemuva.
- Kubaluleke kakhulu ukuthi imilenze iphushe bese ibuyisela emuva kuphela kuzwane, hhayi ebusweni bonke bonyawo.
Ukuzivocavoca okunjalo kuhle ekulayisheni imisipha yesisu nokuthuthukisa inhliziyo. Futhi, le misebenzi ifudumeza umzimba kahle futhi ishise amanoni amaningi emzimbeni. Akunconyelwe ukusebenzisa abantu kuphela abananoma yiluphi uhlobo lwezifo zamadolo, inhliziyo egulayo noma ebuthakathaka nabantu abanokukhuluphala.
Shin Shanela
- Lokhu kuvivinya kwenziwa ngenkathi kusendaweni, emuva kufanele kube yisicaba, nezingalo kufanele zigobe.
- Umsebenzi omkhulu ukuthinta imisipha yezinqe ngezithende ngokushesha okukhulu, kepha ngasikhathi sinye, ngaphandle kokuhamba.
- Okubaluleke kakhulu kulokhu kuvivinya umzimba ukuthi imilenze isebenza ezinzwaneni, hhayi ezinyaweni ezigcwele.
Ukuzivocavoca okunjalo kuqinisa ama-quads futhi kube nomthelela omuhle ekusheshiseni nasekulungiseni ububanzi bokuhamba.
Ukugoqeka kusuka esithendeni kuye ozwaneni
- Lokhu kuvivinya kwenziwa ngenkathi umile.
- Udinga ukubeka izinyawo zakho ebangeni lamasentimitha ayi-15 komunye nomunye.
- Isikhundla sokuqala sisezinzwaneni, ngemuva kwalokho, njengoba ukhipha umoya, udinga ukugoqa isithende nasemuva.
- Imvamisa, kumuntu ongakulungele, lokhu kuqeqeshwa kwenziwa izikhathi ezingama-20-30 ngezindlela eziningana.
- Gcina izingalo zakho namahlombe akhululekile nomhlane wakho uqondile.
- Ama-Rolls kufanele enziwe ngobumnene ukuze ukuvela okungathandeki kungaveli.
Lezi zivivinyo zakha indawo efanelekile yonyawo ngenkathi isebenza, futhi zilusizo ezinyaweni eziyisicaba noma emithanjeni ye-varicose.
Abaningi bagxuma noma reindeer ukugijima
- Ama-Multijumps, abizwa nangokuthi i-reindeer running, awasetshenziswanga kuphela kwezemidlalo yobungcweti, kepha nasekharikhulamu ejwayelekile yesikole.
- Lokhu kuvivinya kuthuthukisa isivinini namandla ngenkathi isebenza futhi kuthuthukise indawo efanelekile yokusuka ngesikhathi sokugijima.
- Ukuma komzimba kulesi sifundo kufanele kube njalo ngisho, ukusebenza okusebenzayo kwezandla, umlenze osunduzayo kufanele uthathe indawo yomugqa oqondile, futhi umlenze wangaphambili kufanele uguqe ngamadolo ubheke phambili futhi uphakame kancane.
Kuyagxuma
- Lokhu kungukuzivocavoca okulula ukwandisa ijubane lalo lonke uhlelo lwe-neuromuscular futhi kusheshiswe umsebenzi wemilenze.
- Kulesi Workout, udinga ukugcina umqolo wakho uqondile, izandla zakho zisebenza ngokuzikhandla.
- Udinga ukuphakamisa ngokushesha umlenze owodwa bese wenza ukweqa okuningana ku-pivot ngenkathi ibuya. Lokhu kwenziwa ngokushintshana emilenzeni yomibili.
- Ukwenza lula ukuzivocavoca umzimba nokukhulisa ijubane lezenzo, udinga ukwenza ukushintsha kwengalo okuqinile.
Ukugijima ngemilenze eqondile
- Udinga ukuthatha ukuma ume futhi welule umlenze owodwa ukuze uqonde ngokuphelele.
- Kusukela kulo mzuzu, ukugijima kuyaqala, yomibili imilenze kufanele iqonde kuso sonke isikhathi.
- Ngasikhathi sinye, izingalo zigobile endololwaneni futhi zisezingeni lomshini, zisebenza zibhekene nemilenze.
- Udinga ukuhlala ezinzwaneni zakho, hhayi ngonyawo lwakho lonke.
Ukunyakaza okunjalo kufudumeza umzimba womgijimi futhi kusebenze kahle ithole nemisipha ekhazimulayo.
Ukugijimela emuva
Lolu hlobo lokugijima lusetshenziselwa ukwenza ngcono ibhalansi nokuxhumanisa ukunyakaza. Ngaphezu kwalokho, lo msebenzi uqeqesha imisipha okunzima ukuyiqinisa ngesikhathi sokugijima njalo.
Futhi, ukubuyela emuva kunomphumela omuhle futhi kuqinisa uhlelo lwemisipha. Kwenziwa njengokugijima okweqile umlenze ongezansi kuphela ekunyakazeni.
Isinyathelo esiphambanweni siyasebenza
Ukugijima okuhamba ngezinyawo kuqinisa imisipha ye-adductor futhi kuthuthukise isivinini, ukuxhumana kokuhamba:
- Ekuqaleni, udinga ukuba yizinga, imilenze ebangeni lamasentimitha angu-5-10 komunye nomunye.
- Ngemuva kwalokho, udinga ukuthatha isinyathelo ohlangothini, ukuze umlenze owodwa unyathele kolunye, bese ngokulandelana.
- Ngasikhathi sinye, ukunyakaza kwezingalo kuyashanela ukugcina isikhungo samandla adonsela phansi somzimba.
Ukuhamba ngebhayisikili noma ukugijima nesondo
Njengoba igama liphakamisa, lolu hlobo lokugijima lufana nokuhamba ngebhayisikili. Umsebenzi omkhulu walokhu kuvivinya umzimba wukuqinisa ngamandla, uphakamise ithanga uguqe ubheke phambili, bese wenza isiyingi (i-raking motion) ubuyisela umlenze endaweni yawo yoqobo.
Njengoba lolu qeqesho lwenziwa ngokunyakaza, kuyadingeka ukuthi uhambise izingalo zakho njengokusebenza okuvamile. Ukunyakaza okunjalo kukhula kahle enhliziyweni nasemaceleni emisipha yemilenze.
Ukuze uthuthukise ukusebenza kwakho kwezemidlalo, awudingi nje kuphela ukwenza izivivinyo eziyisisekelo nsuku zonke, kodwa futhi unake nokuzivocavoca okuyinkimbinkimbi. Yibo abavame ukuthuthukisa lezo zingxenye zomzimba womgijimi ezingathinteki ngokuqeqeshwa okungapheli.
