Kuyini ukugijima? Umuntu ngamunye uyaqonda lo mqondo ngendlela yakhe. Kwabanye kuyindlela yokuphila, kwabanye, indlela yokuthola isinkwa sabo sansuku zonke, kanti kwabanye, ithuba lokuthuthukisa impilo yabo. Kuzoba ngokugijima njengenye yezivivinyo zokuthuthukisa impilo.
Kungani kwenzeka ukuthi eNtshonalanga Yurophu naseNyakatho Melika labo abaphuma kwi-treadmill ekuseni babhekwe ngenhlonipho enkulu kunalabo abashayela imoto ebizayo, kanti eRussia konke kuphambene ncamashi?
Akukona okokucabanga, kepha kungokungabikho kwemisebenzi yezemfundo mayelana nezinzuzo zokusebenza. Akuwona umbuzo ukulungiselela umpetha, kepha ukukhuthaza umphakathi ukuthi ungenele izinjongo zezempilo ... Bayasho.
Ukuthi lokhu kungukuchitha isikhathi. Futhi ukwenza ngcono inhlalakahle yakho, kungcono ukuya ejimini. Futhi kungani kwamanye amazwe abasha nabadala begijima? Abagijimi noma bahambe ngezinyawo. Lesi sitayela sibizwa ngokuthi ukugijima noma ukugijima.
Yini ukugijima
Ukugijima ngokwezwi nezwi kuhumusha kusuka esiNgisini njengokuxuba. Ngokwenzayo, lesi isitayela sokugijima esiguqukayo esikuvumela ukuba uhambe ngejubane lika-7-9 km / h. Kungani kuguquguquka?
Umlando
Ukugijima, isitayela sokunyakaza esinomnotho kakhulu, kuvumela umuntu ongaqeqeshiwe ukuba ahambe ibanga elingaphezu kwamamitha angama-500 ngejubane eliphakeme kakhulu. Ngokwemvelo, lokhu kwakwaziwa ngaphambi kwesikhathi sethu. Kepha, iNew Zealander Lydyard yethule igama elithi "Jogging" empilweni yansuku zonke futhi yathuthukisa noqeqesho ekuqaleni kweminyaka yama-80s yekhulu elidlule.
Ibizwa nge- "Lidyard system". Le nsizwa eneminyaka engu-27 ubudala yagijima ibanga elingu-10 km. Wayezibuza ukuthi uma eneminyaka engama-27 leli banga selinqotshwe ngokulambisa, pho kuzokwenzekani eminyakeni engama-47? Lolu hlelo luvumele iLidyard e-61 ukuthi igijime imarathon (42.195 km) ngejubane eliyi-14.3 km / h.
Umehluko kwezinye izinhlobo zokugijima
Umehluko obaluleke kakhulu ukungabi nesibopho kunoma yimuphi umphumela. Imincintiswano esemthethweni ibanjwa kule mikhakha elandelayo:
- Ukuhamba umjaho - 3.10, 20, 50 km;
- I-Sprint - 100, 200 m;
- Ukugijima ngezithiyo - 110, 200 m.
- Ukugijima kusuka ku-400 kuye ku-42195 m.
Kepha ekugijimeni akukho bumpetha, ngaphandle kwezinga le-amateur. Ekujuleni kwawo, ukugijima kufana nemarathon. Kepha, ijubane elijwayelekile lomjaho we-marathon lidlula ijubane elijwayelekile lomgijimi ojwayelekile ngezikhathi ezi-1.5 noma ngaphezulu.
Wonke umsubathi, kungaba umgijimi, umgijimi, umgijimi webanga eliphakathi, noma i-walker unamathela ngokuqinile kubuchule obuthile, futhi into esemqoka kumuntu ojimayo ukungaphumi esandleni.
Imikhakha eminingi yezwe eliwela izwe ibanjelwa endaweni ekhethekile, ebamba ongezansi. Okuhlukile kungukugijima kwezwe lonke kanye nemarathon. Kepha ukuqeqeshelwa ukuthuthukisa inqubo ethile, ngokwesibonelo, ukuzivocavoca umzimba jikelele, kwenziwa endaweni enokukhululeka okuthile. Ngokugijima, ukukhetha indawo akusho lutho.
Ekugcineni, indlela ehlukile yenqubo! Inhloso enkulu kwezemidlalo ukugijima akugcini ngokuqeda kuphela, kodwa futhi ukukwenza ngokushesha okukhulu, futhi umgijimi ugijima aze afinyelele injabulo encane ngenxa yokukhishwa kwe-hormone ye-endorphin yobumnandi.
Izici ezivamile zokugijima
Isici esiyinhloko sokugijima ukuthi isivinini esiphezulu kulo lonke ibanga cishe sihambisana nesilinganiso. Lokho wukuthi, ibanga limbozwe ngokulinganayo ngaphandle kokusheshisa nokuncipha. Le modi ikuvumela ukuthi wonge amandla, ngoba ngemuva kokugijima, abaningi abalali, kepha baya emsebenzini!
Inqubo yokugijima
Ngokugijima, into esemqoka umuzwa wesigqi. Abaqalayo badlala ngokwengqondo isisusa esithile, baphinda ukuguquguquka kolimi noma inkondlo. Izingalo zigobile nge-engela yama-degree angama-90, kepha azithwali umthwalo we-aerodynamic, aziphazamisi nje kulesi sikhundla. Unyawo lwangemuva luyaphakanyiswa lususwe phansi emhlabeni ngesikhathi unyawo lwangaphambili luthinta. Asikho isigaba noma ngaphandle kokuxhaswa ekugijimeni.
Unyawo lubekwa ngokugingqika kusuka esithendeni kuye ozwaneni, njengalapho uhamba, kepha isigaba sesikhashana esifushane esingasekelwa siyavunyelwa. Ngaphezu kwalokho, ngeke kube khona ijaji elikhethisayo ngemuva kwaleli thuba futhi ngeke likufanelekele ukubekwa ngezinyawo okungalungile! Umzimba uthambekele kancane phambili. Umthambeka mkhulu, lapho isigaba esingasekelwa siside - umthwalo uba mkhulu emisipheni yethole.
Ikuphi indawo engcono yokufunda?
Kukholakala ukuthi ikhava yenkundla ikulungele kangcono ukugijima. Kuyinkohliso! Ukumbozwa okuthambile kulayisha imisipha yethole, eqinile idala umthwalo owedlulele emajoyintini.
Uma edolobheni lakho kunenkundla yokugijima enenhlanhla, ngaphandle kwalokho, inketho engcono kakhulu i-asphalt ejwayelekile nezicathulo ezinhle zezemidlalo. Kumateki, ungagijima kuphela endaweni eyomile ngokuphelele. Kumanzi, bayashelela.
Ngezikhathi ezithile, ungawenza ube nzima umsebenzi wakho, isibonelo, ukugijima kumatshe noma ezindaweni ezimbi. Ukuzivocavoca okunjalo kupompa umlenze ongezansi.
Ngisiphi isikhathi esihle sokufunda
Kukholelwa ukuthi ukugijima okusebenzayo kungenzeka kuphela emahoreni asekuseni. Kodwa, umqondo onjalo awucabangeli izici ze-biorhythmics yomzimba womuntu:
- ULarks. Inani eliphakeme lomsebenzi wezinto eziphilayo livela ngo-06: 00 kuya ku-10: 00.
- Izikhova. Kusebenza kusuka ngo-16: 00 kuye ku-20: 00.
- Ku-5% wabantu, inani eliphakeme lomsebenzi wezinto eziphilayo livela ebusuku.
Ukusebenza kahle okuphezulu kusuka ekugijimeni kutholakala ngenhla yomsebenzi wezinto eziphilayo womuntu othile. Ungasithola kanjani lesi sikhathi? Ngokuvamile amahora angu-1-2 ngemuva kokuvuka.
Izinzuzo zokugijima
- Ukwenza ngcono ukusebenza kobuchopho ngenxa yokunikezwa komoya-mpilo.
- Ukuqinisa uhlelo lwezinhliziyo.
- ukuthuthukiswa kwamaphaphu.
- Ukusheshisa ukuvuselelwa kwesibindi.
- umuzwa wenjabulo emnene.
- Ukushisa amanoni.
Ukushisa Okushisayo Kwamafutha
Iyiphi indlela engcono yokwehlisa isisindo, ukugijima, ukudla noma ukuthatha izithako zokudla? Uma sikhuluma ngokugijima, ngakho-ke akunconywa ukusebenzisa ukugijimela ukunciphisa umzimba ngaphandle kokudla okufanele. Ngokwesilinganiso, ukugijima kwehora kusha ama-kilocalories angama-360.
Indlela elula yokuthola amandla ivela kuma-carbohydrate, ashiswa kuqala. Amafutha anamandla amakhulu, kepha ukonakala kwawo kudinga amandla aphindwe ka-3-5, ayashiswa endaweni yesibili. Amaprotheni ashiswa okokugcina. Ngokwemvelo, ngemuva kokugijima, inkanuko eyengeziwe iyavela.
Ngakho-ke, ukuze usebenzise ukugijima ekunciphiseni isisindo, udinga ukunamathela kokudla okulandelayo:
- Gijimani esiswini esingenalutho.
- Ngemuva kokugijima, ukukhokhela amandla asetshenzisiwe, kudla kuphela ama-carbohydrate - amajikijolo, amajusi wezithelo, imifino ebilisiwe. Akufanele udle amazambane (isitashi asiboli ngokuphelele, futhi izinsalela zokubola kwawo, ama-dextrins kunzima ukuwasusa emzimbeni), amantongomane, imikhiqizo yobisi.
- Ngemuva kwamahora ambalwa, ungadla iqanda elibilisiwe, inyama ebilisiwe ebilisiwe, izinhlanzi zasolwandle, imikhiqizo yobisi, ikakhulukazi ushizi wekotishi.
- Ngaphambi kokuyolala Iphalishi (i-buckwheat, irayisi, - susa ubuthi; amabele - anothisa umzimba ngensimbi; i-oatmeal - uma kunokungalingani emibhalweni yamathumbu).
- Gwema inyama yenyama yengulube ethosiwe nenamafutha.
Izimo
- Umfutho wegazi ophezulu noma i-hypotension. Ngokucindezela okwandayo, ukwanda kwegazi kungaphula imithambo yegazi. Uma iphansi, imithambo yegazi ingakhula ngaphambi kwesikhathi lapho ukugeleza kwegazi kuyashesha, okuholela ekuquleni.
- Isifo senhliziyo.
- I-glaucoma.
- Imithambo ye-Varicose.
- Izinyawo eziphansi - udinga ukwenza ukuzivocavoca okwengeziwe kwenkimbinkimbi yokwelashwa kokuzivocavoca.
- I-atherosclerosis - ukushesha kokugeleza kwegazi kugcwele ukufuduka kwama-cholesterol plaque asezindongeni zemithambo yegazi.
- Muva nje ulimale kabi ebuchosheni.
- I-arthritis ne-rheumatism.
- ukungabi novithamini D emzimbeni - ama-rickets.
- Isifo senyanga - amangqamuzana anamafutha ayasebenza. Umzimba awukhokheleli kuphela amafutha ashile, kodwa futhi uyakwandisa ukugcinwa kwawo.
Naphezu kwezinzuzo zokugijima, kukhona ukuphikisana okwanele. Ukwenza inzuzo yokugijima, futhi ungalimazi kangcono, landela izincomo ezilandelayo ngaphambi kokuqala amakilasi:
- Ngaphambi kokuqala kokuqala, hlola ukuhlolwa okuningiliziwe emtholampilo wesifunda futhi, ngokuya ngemininingwane etholwe ngesimo somzimba jikelele, xhumana nodokotela mayelana nokululeka kwalezi zivivinyo.
- Ukugijima okunye nokunye ukuqeqeshwa kwamandla, njengokuzivocavoca umzimba.
- Okungenani ezinyangeni ezimbalwa zokuqala, thola umgijimi onolwazi bese uqala ukugijima ngaphansi kokuqondisa kwakhe ngokucophelela.
- Ngaphambi kokuqala amakilasi ukuze wehlise amakhilogremu athe xaxa, phendula ngokuthembeka ngangokunokwenzeka embuzweni: "awukwazi ukunqotshwa umuzwa ohlanganisa yonke indlala?"