Udinga ukugcina isimo somzimba esihle kakhulu kunoma yisiphi isikhathi. Impilo yawo wonke umzimba wonkana incike ekutheni iqiniswe kanjani imisipha nemithambo yegazi. Inhliziyo, engenye yemisipha ebaluleke kakhulu futhi enamandla ngokwanele, ayihlali inikezwa ukunakwa okufanele kubathandi bezemidlalo, isibonelo, ukugijima.
Yebo, kulo mdlalo, kuqeqeshwa imisipha yabezindaba nemilenze, kepha inhliziyo nayo ithola umthwalo obalulekile. Ukugijima kungalimaza umsubathi osemusha, noma, ngakolunye uhlangothi, kuzuzise. Konke kuncike ekutheni amasu wokusebenza akhethwe kahle kanjani nokuthi imithetho eyisisekelo ilandelwa ngokunembe kangakanani lapho isebenza. Lokhu kuzoxoxwa ngakho kabanzi ngezansi.
Sithini isilinganiso sokushaya kwenhliziyo okuphansi lapho usebenza?
Uma sikhuluma ngokushaya kwenhliziyo, kufanele uqaphele ukuthi ngesikhathi sezenzo ezisebenzayo, kulokhu, lapho usebenza kubantu abahlukahlukene abanomthwalo ofanayo, i-pulse ingakhuphuka noma yehle.
Izinga lokushaya kwenhliziyo elijwayelekile ngesikhathi sokugijima komuntu ongaqeqeshiwe yi-170-180 beats ngomzuzu. Ukushaya kwenhliziyo ephansi komuntu oqeqeshiwe lapho egijima kungukushaya okungu-120-140 ngomzuzu.
Kungani kubalulekile ukugijima ngesilinganiso senhliziyo esiphansi?
Ngezinga eliphansi lokushaya kwenhliziyo, umzimba usebenza kakhulu "okuncane", awuphazamisi ukuphefumula, ukuphefumula okuncane, i-colic ezinhlangothini ayihluphi. Ukugijima ngesilinganiso senhliziyo ephansi kukuvumela ukuthi uqeqeshe inhliziyo kancane kancane, ngaphandle kokuyicindezela ezinsukwini zokuqala, amasonto wokugijima.
Usuku nosuku, lesi sicubu somzimba esiyinhloko siyampontshwa futhi siqine ngokwengeziwe. Yini umuntu ayitholayo uma eqala "ukuzikhandla", ukuqeqeshwa angafundile?
Uthola izinkinga ezahlukahlukene:
- Ukuphefumula okusheshayo;
- Ukusebenza ngokweqile, ukukhathala, kanye nomphumela ukungafuni ukuqhubeka nokuqeqeshwa;
- Khipha inhliziyo. Ithola amakhefu amancane ahlukahlukene. Vele, ngokuhamba kwesikhathi, ayaqina, kepha ngemuva kwalokho imicroscars evela esithombeni ayikuvumeli ukuba ibe nokunwebeka ngangokunokwenzeka.
IMicrotrauma ibangelwa iqiniso lokuthi inhliziyo kufanele idlulise inani elikhulu legazi ngokwalo ngesikhathi sokusebenza. Inhliziyo engaqeqeshiwe, ngokwemvelo, ayinakulungela lokhu.
Umsebenzi wenhliziyo ngenkathi ugijima
Ukugijima kwenza inhliziyo ishaye ngokushesha, kepha, njengoba kuphawuliwe ngenhla, le nqubo ibalulekile ukuyilawula. Kuyafaneleka ukunikeza impendulo yombuzo: kwenzekani ohlelweni lwezinhliziyo ngesikhathi sokugijima? Ngaphansi kwethonya lemithwalo engaguquki, iqala ukwelula, okungukuthi, iba yikhulu ngevolumu. Umzimba uthola umthamo wawo wezempilo namandla.
Nakhu okuyikho:
- Izitsha ziba nokunwebeka ngokwengeziwe. Futhi kususwa amapuleti anamafutha. Konke lokhu kwenza kube lula ngohlelo lwemithambo ukubona noma yimuphi umsebenzi womzimba.
- Imikhumbi iphethe ivolumu enkulu yegazi, okusho ukuthi inikezela wonke umzimba ngegazi elinothe oksijini kahle.
- Ngisho noma umuntu engazivocavoci umzimba, unekhefu, noma kunjalo, uhlelo lwakhe lwezinhliziyo luhlala “lusebenza”. Iyakhuliswa futhi inikezwe ngegazi. Inhliziyo iphampa igazi ngokushesha, ililethe kwezinye izitho ngokushesha.
Ukugijima kwe-aerobic ne-anaerobic
Lezi zinhlobo ezimbili zokugijima zehlukile. Umehluko usezimpandeni zamagama, okwenza sikwazi ukuwahumusha ngezindlela ezahlukene. Uhlobo lokuqala - ukugijima kwe-aerobic - lisho ukugijima ngaphandle kwendlala yomoya-mpilo womzimba. Ngokugijima kwe-aerobic, umzimba wonke ugcwele ngokulinganayo umoya-mpilo emithwalweni nakumazinga aqinile.
Ngaphezu kwalokho, umzimba womuntu uba:
- iqinile ngokwengeziwe;
- oksijini okwengeziwe ezingeni lamaselula.
Ngakho-ke, kufanelekile ukufingqa ukuthi ukugijima kwe-aerobic kuthathwa njengokunempilo, nokuzuzisa umzimba wonke.
Ama-Anaerobic runs asezingeni lawo eliphezulu.
Ukugijima kwe-Anaerobic kufanele kulandele i-aerobic, kepha ngasikhathi sinye kwenza umsebenzi wokushintshwa kusuka ezingeni lokugijima liye kwelinye. Ukuqeqeshwa kwe-Anaerobic kuhilela ukunciphisa ukuhogela umoya ovela ngaphandle nokusetshenziswa okusebenzayo komoya obekiwe wezitho zangaphakathi zomuntu. Kwenzani ukuqeqeshwa kwe-anaerobic?
Banikeza okulandelayo:
- vumela ukuthi uthole ukuthi umuntu uqine kangakanani, lolu uhlobo lokuhlolwa kwesimo somzimba;
- yazisa umuntu ukuthi angaya yini ezingeni elilandelayo lokuqeqeshwa.
Ungakufunda kanjani ukugijima ngenhliziyo ephansi
Ukuze ugijime ngesilinganiso senhliziyo esiphansi, udinga ukwakha kahle uhlelo lokuqeqesha. Futhi ekuqaleni kwendlela yoqeqesho, kufanele uthenge isilawuli sokushaya kwenhliziyo, futhi wenze umkhuba omuhle kakhulu: qapha ngokucophelela ukushaya kwenhliziyo yakho ngenkathi ugijima.
Amaphuzu ayinhloko okufanele awacabangele lapho usungula uhlelo lokuqeqesha:
- Ukuvama kwezikhathi zokuqalisa akufanele kudlule izikhathi ezi-3 ngeviki, okungenani ekuqaleni.
- Isikhathi sokuzivocavoca okukodwa kufanele sisethwe ngokuya ngokuqina komzimba wakho. Abaqalayo ngisho nalabo ababambe iqhaza, ngokwesibonelo, ukuqina kufanele bakhawulele imizuzu engu-15-20.
Lapho isonto lokuqala loqeqesho selidlulile, ungangeza imizuzu engama-5 ebangeni lokuqeqeshwa kwakho. Phakathi namasonto okuqala nawalandelayo, kufanele uqaphele ngokucophelela ukushaya kwenhliziyo. Ukuvama kwayo kufanele kungantengantengi.
Uma ngesikhathi sokuzivocavoca inhliziyo yakho iqala ukushesha futhi isebenze ngokushesha, kungcono ukushintsha ngokushesha ukugijimela ekuhambeni okuhamba phambili. Ekuqaleni, kulabo abakuthola kunzima ukuqala ngokugijima, kunconywa ukuthi uhambe ngokuhamba, ungenza ezemidlalo noma iScandinavia
Kungakuhle ukondla cishe ama-5 km ngosuku, ngoba lokhu kuzokwanela. Le mileage yanele ukuqinisa izicubu zomzimba wonke.
Ukushaya kwenhliziyo okuphansi
Ngiqala kanjani? Nakhu ukulandelana kwezenzo:
- Udinga ukwelula, ukufudumeza. Isethi yokuzivocavoca yakudala izokwenza. Kubalulekile ukwelula imilenze yakho, kanye nezingalo, umzimba. Kuthatha imizuzu emi-5-7 ukuthuthukisa amalunga nemisipha. Kungcono ukufudumeza emgwaqweni, kepha nasekhaya kungenzeka, khona-ke kufanele uphume ngokushesha ugijime.
- Manje ukugijima uqobo. Ikhilomitha lokuqala kufanele liqhutshwe ngejubane, okufanele lihambisane nokushaya kwenhliziyo kwama-beats ayi-120-130. Ekuqaleni, kungabonakala sengathi yonke i-Workout ihamba kancane kakhulu, kepha kufanele kube ngale ndlela esigabeni sokuqala.
Ungasinciphisa kanjani isilinganiso sakho senhliziyo ngenkathi usebenza?
Izinga lokushaya kwenhliziyo (HR) lingafundwa ukulawula. Ukuqala ukusebenza kahle, ngezinzuzo zezempilo, kufanele ulandele iphethini ethile yokunyakaza ngesikhathi sokuqeqeshwa:
- Udinga ukukhetha ijubane elihamba kancane lokugijima. Kungahamba kancane ngangokunokwenzeka.
- Manje udinga ukugijima, kepha lokhu kufanele kwenziwe kuze kube yisikhathi lapho ukushaya kwenhliziyo kuqala ukukala ngaphezu kwezingu-140 ngomzuzu.
- Uma izinga lokushaya kwenhliziyo lenyuke kakhulu, kuzodingeka uye esinyathelweni sokuhamba. Udinga ukuhamba kuze kube yilapho ishaya iphinda ilulama futhi, noma kunalokho, ayilahli kumabhithi angu-120.
- Manje usungathola umfutho futhi, ugijime, kepha kuze kube yinombolo ethile yokushaya kwenhliziyo.
- Kungakapheli imizuzu engama-30, udinga ukwenza ukugijima okuncane, okumele kushintshwe ngezinyawo.
Lolu hlelo lokuqeqesha lusebenza kahle kakhulu. Ekuqaleni kungabonakala njengokuhamba kakhulu, kepha ukugijima, kunalokho, akwanele, kepha lokhu kujwayelekile. Ngokuhamba kwesikhathi, kuzoba nokugijima okuningi nokuhamba okuncane.
Lapho ukushaya kwenhliziyo yakho kujwayelekile kukho konke ukujima kwakho, ungangeza imizuzu emi-5 ngesikhathi sakho esikhulu. Ukukhuthazela ngokomzimba kungakhuphuka ngamanani ahlukile kubantu abahlukile. Isilinganiso - engeza imizuzu emi-5 njalo emavikini amabili.
Ukuphumula phakathi kokuzivocavoca nakho kubalulekile. Usuku yisikhathi esifanele sokubuyisa amandla asetshenzisiwe futhi unikeze umzimba ithuba lokujwayela ukuzivocavoca umzimba. Kuhle ukuqeqesha ngale mvamisa: usuku - ukujima, usuku - ukuphumula.
Ngakho-ke, ukugijima ngesilinganiso senhliziyo esiphansi kungumsebenzi osebenza kahle kakhulu wokuthuthukisa impilo. Ngaphezu kwezincomo nemithetho engenhla, kukhona okunye futhi okubalulekile:
- Kuyadingeka ukuthi kungabandakanywa utshwala nogwayi empilweni.
- Kubalulekile futhi ukuhambisa indlela yokuphila ezolile: yeka ukuba novalo ngezinto ezingasho lutho, ukulala ngenombolo enqunyiwe yamahora, hhayi ukusebenza ngokweqile.
- Kubalulekile ukuyeka ukuhlala ngaphansi kwethonya lezimo ezicindezelayo, funda ukulawula imicabango yakho, imizwa kanye nezenzo zakho.
- Ngesikhathi sokuqeqeshwa kwe-aerobic, kufanele ungafaki ukuqeqeshwa ejimini. Lawa angama-dumbbells, ama-barbells njalonjalo.
Kubalulekile futhi ukuthi ube nentshisekelo yokuqeqeshwa ungakwenzi ngokweqile. Indlela ehlakaniphile iyindlela engcono kakhulu ongayithatha ukuze usebenzise kahle impilo.
