Ukugijima kuyindlela eguquguqukayo futhi elula yokuba nempilo nenhle. Ukugijima kungaba yinzuzo futhi kuyingozi. Abantu abaningi bazomangala ukuzwa isitatimende esinjalo.
Ngemuva kwakho konke, uvame ukuzwa ngezinzuzo ezingenakuphikwa zezempilo zokugijima. Lokhu kuyiqiniso impela. Kepha kunemikhawulo ethile okungafanele inganakwa. Lapho-ke ukusebenza okusebenzayo kuzoba yisizathu sokwenza ngcono inhlalakahle yakho nokubukeka kwakho, hhayi ukuthola izinkinga nokulimala okusobala.
Yini ukusetshenziswa kokugijima?
Ukugijima kusho umsebenzi we-aerobic njengokubhukuda nokuhamba ngebhayisikili. Idatha yokuqeqeshwa kweCardio, ngaphandle kokungabaza, inomthelela omuhle esimweni somzimba wonke.
Labo abafuna ukwehlisa isisindo, baqinise imisipha yenhliziyo, benze ukukhululeka kwemisipha komzimba kube kuhle kakhulu, futhi bathuthukise isimo sengqondo bangazuza ngokusebenza. Futhi, ukugijima kuyasiza kubo bobabili abesilisa nabesifazane, kukuvumela ukuthi ujwayele umsebenzi wokuzala.
Isimo sengqondo
Ukugijima kulawula isimo esingokwengqondo somuntu, ingxenye engokomzwelo. Ukuphela kokufanele ukwenze ukugqoka izingubo zakho zokuzivocavoca bese uqala ukugijima epaki noma enkundleni yezemidlalo.
Ukugijima kwenza abantu bangabi nentukuthelo, isimo sabo sengqondo siyazinza, nemizwa yabo iyathuthuka. Isimiso sezinzwa siyakhululeka. Izinzuzo zokugijima ezimweni ezinjalo zisobala - zingamelana nokudangala, zikhiphe abantu ekucindezelekeni.
Ososayensi abaye bazama iziguli ezinezinkinga ezahlukahlukene zengqondo bafinyelele esiphethweni: abagijimi baya ngokubekezela, ulaka lwabo luyanyamalala.
Kwavela ukuthi ukuzivocavoca umzimba (okubandakanya ukugijima) kunciphisa ukucindezeleka kwengqondo. Umphumela nezinzuzo zokusebenzisa ukusebenzisa: ukuzola kuvela, kuba lula ukugxila kokuthile.
Ukukhululeka kwengqondo
Ukugijima kunomphumela omuhle hhayi emzimbeni kuphela, kepha futhi kungathumela i-psyche:
- Ngesikhathi ugijima, imicabango iyasulwa.
- Uma ukuvivinya umzimba kusetshenziswa ngokuhlelekile, indlela yomuntu yokuphila ishintsha kancane kancane, futhi kwesinye isikhathi icabange. Uqoqwa ngokwengeziwe, unesifiso sokuzibekela imigomo futhi ayifeze.
- Ngokuqiniswa kokukhuthazela, amandla omoya nawo ayanda, ukuzethemba emandleni akho kuvela. Ukukhathala kwengqondo kunciphile.
- Abagijimi bakhipha ama-endorphin. Kuyasiza ukuphakamisa imizwa yakho. Ekupheleni kokugijima, ungabuzwa ubumnandi bomsebenzi owenziwe ngokomzimba. Futhi lokhu kuyinzuzo engangabazeki ye-psyche yanoma ngubani.
Ipheshana lesisu
Ukugijima kwenza izitho zokugaya ukudla zisebenze kangcono, zilethe izinzuzo kuwo wonke umzimba. Ngemuva kwakho konke, amasosha omzimba amaningi ancike esimweni sepheshana lamathumbu.
Kufanele kucatshangwe kuphela ukuthi udinga ukugijima njalo. Ngemuva kwalokho ithoni yamathumbu iqala ukuthuthuka. Kukhona ukusikhipha okuthile kwezitho zohlelo lokugaya ukudla. Ukunciphisa kwabo okulungile futhi okufika ngesikhathi kuholela ekunyamalaleni kwesisu, kanye nohudo.
Awukwazi ukuthatha ukudla ngaphambi kokuqala kokugijima. Lokhu kungaholela ekugayeni ukudla. Ngesikhathi sokugijima, igazi livame ukubheka izingxenye zomzimba ezilayishwe kakhulu. Ngakho-ke, inqubo yokugaya ukudla izoba nzima. Kungcono ungadli ngaphambi kuka-2 - 1.5 amahora ngaphambi kokugijima.
Kwesinye isikhathi abaqalayo baba nobuhlungu besisu. Ungayeki amakilasi. Kuyadingeka ukuvumela amathumbu ukuthi ajwayele izimo ezintsha. Kufanele uqale ukuzivocavoca kancane kancane, uthathe ikhefu, ushintshele ekugijimeni noma ekuhambeni. Ngokuhamba kwesikhathi, uhlelo lokugaya ukudla luguqula ushintsho nezinzuzo - indle ejwayelekile enempilo, isikhumba esicacile, ukwanda komzimba
Izinzuzo Zezempilo Zabesifazane
Umphumela omuhle wokusebenza unezici zawo kwabesilisa nabesifazane ngokwehlukana:
- Umzimba wabesifazane "uloliwe" ekubelethweni. Futhi ngokuzalwa kwenzalo enempilo, kubalulekile ukuba nomzimba onempilo ongathwala futhi ubelethe ingane ngaphandle kwezifo. Ukuze wenze lokhu, ukuzivocavoca umzimba kufanelekile. Yibo abakhuluma ngomzimba, bathuthukise ukujikeleza kwegazi. Umthamo wegazi odingekayo unikezwa ezithweni, ngakho-ke izakhamzimba.
- Ngokwenza ukugijima okuvamile, ungasusa i-edema ne-cellulite, ebaluleke ngokulinganayo kwabesifazane.
- Futhi, ibhalansi ye-hormonal iyalungiswa, isimo sesikhumba, izinzipho, izinwele ziyathuthuka.
- Ukusebenza kwansuku zonke kusiza wonke umzimba wesifazane, ukuvimbela imithambo ye-varicose, izinkinga ngezinyawo. Lokhu kunjalo ikakhulukazi ngocansi olulungile, oluvame ukuthanda ukugqoka izicathulo ezinezithende eziphakeme noma ukuchitha isikhathi sabo esiningi emsebenzini behleli.
Izinzuzo zezempilo zabesilisa
- Amadoda afuna ukuba ngabanikazi bomzimba wokusiza enza izivivinyo zamandla. Futhi badinga nje ukugijima ukuze bomise umzimba. Ngemuva kwalokho ukukhululeka kwemisipha kuyabonakala kakhulu. Ukufeza le miphumela, udinga ukugijima ngejubane elijwayelekile ekuseni noma kusihlwa. Izinzuzo zokuzivocavoca nge-aerobic kuleli cala ziyabonakala lapho usebenzisa isikhathi sokuphumula. Ukufakwa kokusheshisa ngeke kulimaze.
- Ngosizo lokugijima okuhlelekile, kungenzeka ukwandisa izinga lamandla. Ucwaningo lukhombisile ukuthi umsebenzi wokuzala wenziwa ngcono ngama-70% kusetshenziswa ukuqeqeshwa kokugijima.
- Indoda efaka ukugijima nsuku zonke empilweni yayo ibuyisa umsebenzi wepheshana lomchamo ubuyele kokujwayelekile futhi uvikele umzimba ezifweni ezithile zohlelo lwe-genitourinary.
Ukwehla kwesisindo
Ukugijima kungakusiza wehlise isisindo. Ngisho nokugijima kudinga kufika ku-350 kcal / ngehora emzimbeni. Uma ukunyakaza kushesha, ukulahleka okungafika ku-800 kcal / ihora kungenzeka.
Ngesikhathi sokugijima, umsebenzi onzima uvela emisipheni hhayi emalungeni aphansi kuphela, kodwa nasemgodini wesisu, ibhande lehlombe nezingalo. Izinzuzo zalolu hlobo lokuzivocavoca nge-aerobic zisobala: kunomthelela oqhubekayo womzimba emaqenjini amakhulu emisipha.
Kulabo abafisa ukunciphisa umzimba, udinga ukukhetha ijubane elisheshayo. Ungaqalisa kancane, kepha lapho-ke isikhathi sokuzivocavoca kuzofanele sandiswe. Uma kunethuba lokuhlanganisa intambo yokugijima nokugxuma, khona-ke noma ngubani owehlisa isisindo uzolahlekelwa lawo maphawundi angeziwe ngokushesha nangempumelelo.
Ukulimala
Kunokuphikisana okuningana kokuqeqeshwa okusebenzayo. Okokuqala, lokhu kungukugula kwamalunga, lonke uhlelo lwemisipha, izitho zesistimu yenhliziyo, ukukhuluphala nokuguga.
Ukuba khona kwezimo zezokwelapha ezingamahlalakhona kungakhawulela ngokuphelele lokho kuqeqeshwa. Kepha ukucacisa izincomo mayelana nokulimala okuthile kusadingeka ukutholakala kudokotela.
Imiphumela kumajoyinti
Ukugijima kungalimaza amalunga akho. Lokhu kuyiqiniso ikakhulukazi kubantu abanokukhuluphala ngaphezu kwezinga lokuqala, asebekhulile nalabo abanesifo sokugula esigabeni sokuthuthuka. Ngakho-ke, kubalulekile ukubonisana nodokotela wakho ngaphambi kokuqala ukuqeqeshwa nokuthola isimo sohlelo lwe-musculoskeletal.
Kubantu asebekhulile, kungcono ukwenza imfundo ejwayelekile yokuqinisa umzimba. Labo abafisa ukwehlisa isisindo ngokugijima banconywa ukuthi baqale ukunciphisa isisindo ku-treadmill, basebenzise ukuhamba okuningi ngenyanga yokuqala. Ku-simulator, kulula ukulawula amakhalori ashile nesimo sempilo.
Imithwalo eyeqile ingaholela ekugqokeni kwezitho zohlelo lwe-musculoskeletal. Into esemqoka, ukuze ugweme ukulimala, ungasebenzisi imithwalo yokushaqeka kanye nenqubo yokusebenza engalungile. Ngaphandle kwalokho, kungadala ukuvela kokufuduka okulandelayo kwe-vertebrae, ama-microtraumas amajoyinti nama-disc intervertebral.
Ingozi yenhliziyo
Iphutha elikhulu kakhulu elimaza abaqalayo ekuqeqesheni ukuqhuba ngokweqile. Kufanele uqale ukugijima ngokukhetha ijubane elincane, ukulinyusa, kanye nesikhathi sokuqeqesha, kancane kancane.
Ukugijima kungaqinisa inhliziyo yakho njengoba kungukuzivocavoca okuhle kwe-cardio kukodwa. Kodwa-ke, ngomthwalo okhethiwe ngokungafanele nokuzivocavoca kwabantu abanezinkinga ngohlelo lwezinhliziyo, ukulimala okungenakulungiswa kwenziwa.
Inhliziyo engaqeqeshiwe kungenzeka ingabi nesikhathi esanele sokumpompa igazi elanele. Lokhu kuholela ekuphefumuleni, ubuthakathaka, isiyezi, i-hypoxia (ikakhulukazi ubuchopho). Ukuqala kokuhluleka kwenhliziyo kuqala
Imiphumela emibi: i-thromboembolism, isifo sohlangothi, nokuhlaselwa yinhliziyo. Kubalulekile ukuthi kuhlolwe ngudokotela wezinhliziyo ukuthola ubukhona bezinto ezifihliwe zenhliziyo nokubonisana ngobungozi namathuba emisebenzi enjalo.
Isifo se-Biorhythm
Ukuze ukugijima kungalimazi ngendlela yokuphazamiseka kwe-biorhythm, kungcono ukulalela umzimba wakho. Umuntu ngamunye une-biorhythm yakhe yemvelo. Kubalulekile ukuqonda ngasiphi isikhathi amakilasi azoba nomphumela omuhle. Uma kunzima ukuvuka ekuseni futhi ukugijima kuletha ukungakhululeki, kungakuhle kakhulu ukwenza imithwalo ye-anaerobic kusihlwa.
Mhlawumbe kungakhululeka kakhudlwana ukuthi umuntu aqeqeshe emini. Kubalulekile ukukhetha isikhathi phakathi nosuku lapho umzimba uzozwa khona ukunethezeka okuphezulu. Futhi ukugijima ukuqeqeshwa kuletha kuphela imizwa emihle.
Umphumela emzimbeni wesifazane
Noma yimuphi umuntu wesifazane eminyakeni ethile ubudala ubhekene nokwakhiwa kabusha komzimba. Isikhathi sezulu siqala. Ngenxa yezinguquko ezingemuva kwe-hormonal, isilinganiso semethabolic siyashintsha, yehlisa ijubane.
Ngenxa yalokhu, umzimba uqala ukushintsha kancane kancane: isifuba, isisu sesisu, kwesinye isikhathi isisindo siyanda. Abesifazane abaningi banquma ukubhekana nalezi zinkinga ngosizo lokugijima, baqala ukusebenza kanzima kuzo.
Kodwa kulesi sikhathi, kudingekile nje ukuqapha ngokucophelela isimo sempilo. Imithwalo emikhulu, nokulayisha ngokweqile nangokwengeziwe, kuzolimaza ngakho-ke kuyaphikiswa.
Kwabesifazane abangaphezu kweminyaka engama-40, ukuqeqeshwa kokuqhuba kufanele kuthathwe ngokungathi sína. Izincomo zikadokotela ngemuva kwemiphumela yokuhlolwa nokuhlolwa kuzokwenza indlela yokuphuma kulesi simo.
Izifo ezingalapheki
Endabeni yezifo ezingamahlalakhona ezitholakele, kungadingeka ukuthi ushiye ngokuphelele umsebenzi we-aerobic:
- Ikakhulukazi ukulimala kwenziwa ohlelweni lwe-musculoskeletal nenhliziyo. Ngesikhathi sokugijima, izinqubo eziningi emzimbeni ziyasebenza futhi ziyasheshiswa. Ifomu elingapheli liba nzima, ukwelashwa okuvame ukudinga ukulaliswa esibhedlela.
- Izinso nama-gallstones kungaqala ukunyakaza, kuvimbe izindlela ezihamba phambili.
- I-adnexitis engapheli, i-pancreatitis, ukunamathela nezinye izifo kuyanda.
Noma yimuphi umsebenzi womzimba ezimweni ezinjalo, kufaka phakathi ukugijima, uzolimaza umuntu. Ngakho-ke, abantu abanomlando wesifo esisodwa noma eziningi ezingalapheki kufanele bayithathe ngokungathi sína imiyalo kadokotela.
Njengoba ukwazi ukubona, akuwona wonke umuntu ongakwazi ukugijima. Kodwa-ke, ukugwema ukungabaza nokulimaza, kubalulekile ukubona udokotela. Uzokwenza izivivinyo ezidingekayo, ngemuva kwalokho kuzocaca ukuthi ungayithuthukisa kanjani impilo futhi wenze umzimba wakho ube muhle - ngokugijima noma ngenye indlela.
