Akekho ozophikisa ukuthi ukugijima kungumdlalo othandwa kakhulu kunayo yonke. Ukugijima kwenziwa yibo bobabili ochwepheshe kanye nabantu nje abafuna ukugcina imizimba yabo isesimweni esihle. Uma wenza konke kahle, khona-ke ukugijima kuzozuzisa kakhulu umzimba.
Imiphumela emihle yokusebenza:
- Ukugijima kukusiza ulahlekelwe isisindo;
- Amaphaphu ayakhula;
- Izicubu zemisipha ziyathuthuka;
- Ukukhuthazela kuyanda;
- Ukuthuthukiswa kokukhuthazela kwesistimu yenhliziyo;
- Ubuthi buyasuswa emzimbeni;
Kunezinhlobo ezintathu zokugijima: ibanga elifushane, ibanga eliphakathi nendawo nebanga elide. Le ndatshana izokhuluma ngokuningiliziwe ngokusebenza phansi kwebanga elide, izici zayo namasu.
Izici zokugijima kwebanga elide
Ukugijima ibanga elide kungenye yezinhlobo ezivame kakhulu zokugijima. Abaningi abahlanganyela ekugijimeni nsuku zonke bayayikhetha. Ibanga elijwayelekile ekugijimeni kwebanga elide lisuka kumakhilomitha ama-3 kuye kwayishumi.
Noma kunezinhlanga ezinde, ngokujwayelekile, ukugijima okunjalo kuhlukaniswe ngamabanga alandelayo:
- Amakhilomitha ama-3;
- Amakhilomitha ama-5;
- Amakhilomitha ayi-10;
- Amakhilomitha angama-20;
- Amakhilomitha angama-25;
- Amakhilomitha angama-30;
Kepha umjaho webanga elide olunge kakhulu yimarathon. Ukuze usebenzise imarathon, udinga ukumboza ibanga lamakhilomitha angama-42. Ngakho-ke, ukugijima okunjalo kubeka umthwalo osindayo enhliziyweni nakuhlelo lwemithambo yegazi.
Umuntu onquma ukuqala ukugijima amabanga amade kumele abe nalezi zimfanelo ezilandelayo:
- Ijubane eligijima kakhulu;
- Ungabi nezifo zesistimu yenhliziyo;
- Amandla okuhambisana nenqubo yokusebenza;
Njengakweminye imidlalo, ukugijima ibanga elide kunendlela yayo okumele ilandelwe ukugwema ukulimala nokukhulisa umphumela wokugijima ofiselekayo. Amasu wokugijima azoxoxwa ngokuningiliziwe ngezansi.
Inqubo yokugijima yebanga elide
Ngokuvamile, yonke inqubo yokugijima ibanga elide ihlukaniswe izingxenye ezintathu: ukuma kwemilenze, ukuma komzimba nokunyakaza kwezingalo. Isigaba ngasinye sinamasu aso okudingeka wonke umgijimi awazi.
Isikhundla semilenze
Ukuze uthuthukise ukusebenza kwakho kahle, udinga ukubeka unyawo lwakho kahle. Unyawo kufanele luhlale phansi, okokuqala udinga ukubeka ingxenye engaphambili, bese kuthi kancane kancane okunye. Uma lokhu kubonakala, kuzogcinwa ijubane nesivinini, okuzokuvumela ukuthi ugijime ibanga elide.
Futhi, ngale ndlela, imithwalo emilenzeni izolunga, ngeke kube nokugcwala ngokweqile, futhi ngasikhathi sinye imisipha izoziqeqesha. Umlenze wokugijima kufanele uqonde futhi ikhanda kufanele libheke phambili ngqo hhayi emilenzeni.
Isimo somzimba
Ukugwema ukugobeka komgogodla nokunye ukulimala nokunye ukulimala, udinga ukwazi ukuthi umzimba kufanele ubekwe kanjani kahle:
- Tshekisa i-torso yakho kancane, cishe ama-degree amahlanu;
- Gcwalisa amahlombe ehlombe;
- Khulula ibhande lehlombe;
- Gobisa umgogodla wenyonga kancane;
- Qondisa ikhanda lakho ngqo;
Uma ulandela le mithetho emihlanu yenqubo yokuma komzimba, ukugijima kuzosebenza ngempumelelo futhi ngeke kubangele ukulimala.
Ukunyakaza kwesandla
Ukufeza umphumela omkhulu nakakhulu, udinga ukusebenzisa izandla zakho ngenkuthalo. Lokhu kuzosiza esimweni esifanele se-torso nokufika konyawo. Udinga ukugoba ingalo yakho endololwaneni nge-engela elincane. Lapho ingalo ibuyela emuva, indololwane nayo kufanele ikhombe lapho nangaphandle.
Futhi lapho isandla siqhubekela phambili, isandla kufanele siphendukelwe ngaphakathi bese siya maphakathi nomzimba. Ukunyakaza kwengalo okulungile kuzosiza ukukhulisa i-cadence ukuze umsubathi asheshe. Lokhu kunyakaza kwesandla kubizwa ngokuthi umsebenzi wezandla eziphezulu. Ibuye isetshenziswe ngabadlali abaningi abangochwepheshe.
Ukuphefumula okulungile
Amasu okuphefumula amabanga amade ahlukile kwamanye amasu wokugijima. Isibonelo, lapho ugijimela amabanga amafushane, awudingi ngempela ukuqapha ukuphefumula kwakho. Kodwa ukugijima ibanga elide kudinga ukunakekelwa ekuphefumuleni. Uma ungaphefumuli kahle, khona-ke ngesikhathi sokugijima kuzoba nokushoda komoya-mpilo, futhi lokhu kuzothinta inhliziyo.
Amasu okuphefumula ngenkathi ugijima ibanga elide
Ukuhogela kufanele kube kufushane kunomoya okhishwa ngamakhala. Ngokufanelekile, kungaba kanjena: izinyathelo ezimbili ukudonsa umoya, izinyathelo ezine ukuphuma okuphelele;
- Uma kunokwenzeka, udinga ukuphefumula ngamakhala akho, ikakhulukazi uma ukuqeqeshwa kwenzeka ebusika. Ngakho-ke, kuzokwazi ukuvikela amaphaphu akho emoyeni ongcolile, obandayo futhi ngemuva kokuqeqeshwa ngeke kudingeke uye esibhedlela. Uma kunezinkinga ngamakhala, isibonelo, ukuminyana noma ukugobeka kwe-septum, khona-ke udinga okungenani ukuhogela ngekhala lakho, futhi usungakhipha ngomlomo wakho;
- Udinga ukuphefumula ngokujulile. Kuyadingeka ukuthi usebenzise, lapho uhogela, i-diaphragm. Isisu kufanele siphume siye phambili, futhi lapho sikhipha umoya, kunalokho, sidonswa emuva. Uma ukwenze kahle, ungakugwema ukuzwa ukuhayiza ohlangothini olwenzeka kubasubathi abaningi be-novice.
- Lapho ugijima, ungadluli isigqi semvelo sokuphefumula. Kubekwa ngokwemvelo futhi kuyisiphukuphuku ukulwa nayo. Umuntu akufanele agijime ngokushesha kunokuvumela ukuphefumula. Ngokuhamba kwesikhathi, lapho amaphaphu ejwayela ukugijima, umzimba uzonikeza ithuba lokugijima ngokushesha;
- Ngenkathi ugijima, awudingi ukukhuluma, lokhu kuzophazamisa isigqi sokuphefumula.
- Kufanele ubalekele ukungcoliswa kwegesi nezindawo lapho kuhlangana khona uthuli. Kodwa-ke, ukugijimela endlini akusona isisombululo esihle kakhulu kulolu daba. Kungcono ukugijima emoyeni omusha, ngokwesibonelo ehlathini, kepha uma lokhu kungenzeki, ipaki izokwenza lokho;
- Ukugwema ukuphefumula kanzima, ungagijimi ngesisu esigcwele. Okufanelekile, udinga ukugijima ngemuva kwamahora ama-2 usudlile. Lapho-ke zonke izinto zizocutshungulwa futhi nendlala ngeke izwakale;
- Akufanele ugqoke izingubo ezizophazamisa ukuphefumula okufanele. Kuhle ukugqoka okuxekethile, njengesikibha nesikhindi. Ebusika, kufanele ugqoke i-tracksuit evikelekile engeke ivimbele ukunyakaza;
- Uma kuba nzima ukuphefumula ngamakhala, khona-ke ungaxhuma umlomo wakho isikhashana. Uma lokhu kungasizanga, kufanelekile ukwehlisa ijubane kuze kufike;
Uma ulandela konke okuboniswe ngenhla, lapho ukugijima kuzosebenza futhi kube lusizo. Uma, noma ngabe kulandelwa amathiphu angenhla, kukhona ukukhwehlela noma okunye ukungakhululeki ngemuva kokuqeqeshwa, kufanele ubonane nodokotela.
Okubalulekile! Akufanele uhlanganise ukugijima nokubhema, hhayi kuphela lapho ungeke ugijime kakhulu kuleli cala, ungadala umonakalo omkhulu emzimbeni.
Ukubaluleka Kokuthuthuka Kokukhuthazela Kokugijima Ibanga Elide
Ukuze uzuze impumelelo enhle ekugijimeni amabanga amade, udinga ukuthuthukisa ukukhuthazela, ngoba ukugijima okunjalo akudingi mzamo omncane.
Amathiphu okwandisa ukuqina:
- Ukuze uthuthukise ukugijima kwakho kwebanga elide, kufanele futhi wenze ukugijima kwesikhawu.
- Ngaphezu kokugijima, kufanelekile ukwenza izivivinyo zokuphakamisa izinsimbi. Lapho-ke izicubu zizoqina futhi kube lula ukugijima. Ngaphezu kwalokho, umzimba udonsa amaphesenti athile wamandla okugijima ezicutshini zemisipha futhi uma enganele kuzoba nzima kakhulu ukugijima;
- Kuyafaneleka ukusebenzisa umqeqeshi webhayisikili onomthwalo omkhulu. Lokhu kuzosiza ukuthuthukisa imisipha yomlenze futhi kwandise ukukhuthazela;
- Bhukuda okungenani kanye ngesonto. Ithuthukisa kahle imisipha yomzimba ongenhla futhi isiza ukukhulisa ukukhuthazela;
- Khulisa ibanga ngo-10-15% njalo ngesonto. Isibonelo, uma ekuqaleni ibanga laliyi-10 km, bese kuthi ngesonto elizayo, kufanele kube yi-11 km, bese i-11 km 100m nokunye;
- Ngosuku lokugcina lweviki, udinga ukugijima okuphindwe kabili kunokujwayelekile. Isibonelo, uma phakathi nesonto ukugijima bekukude nge-10 km, ngeSonto udinga ukuzama okusemandleni akho ukugijima ama-20 km;
- Zisiza futhi ukukhulisa ukukhuthazela nokwenza ngcono amakhono emoto okugijima, ukweqa intambo nokweqa intambo;
- Ekugijimeni ngakunye, shesha engxenyeni yokugcina yebanga. Isibonelo, uma ibanga eliphelele lingu-10 km futhi ijubane lokugijima lingu-3 km / h, khona-ke kungcono ukusebenzisa amakhilomitha wokugcina ama-2.5 ngejubane lika-6 km / h;
- Kwesinye isikhathi udinga ukugijima ezindaweni ezingalingani. Izindawo zemvelo zasendle ezinama-hillocks ahlukahlukene nezindawo ezijule kakhulu zikulungele lokhu;
Uma ulandela lezi zeluleko okungenani izinyanga ezingama-2-3, ukukhuthazela kuzothuthuka kakhulu futhi amakhilomitha angama-40 azosebenza kancane.
Amathiphu wokugijima amabanga amade avela kubagijimi abanesikhathi
Ukuze ungenzi amaphutha, kufanele ulalele abantu abanolwazi lokugijima ibanga elide. Ngezansi kukhona amathiphu anikezwe abantu abaningi abadlale lo mdlalo:
- Udinga ukuthatha amanzi amaningi uhambe nawo, ikakhulukazi lapho kushisa kakhulu. Kodwa-ke, ebusika kungcono ukungaphuzi amanzi nhlobo ngenkathi ugijima;
- Indawo yokuphumula izingalo zigobeke kancane endololwaneni, kodwa uma ufuna ukugijima ngokushesha, izingalo zakho zingagotshwa ngama-degree angama-90;
- Akufanele uthathe amakhefu, uma unquma ukugijima, khona-ke udinga ukugijima nsuku zonke;
- Ukuze uqonde ukuthi ukuphefumula kwenziwa ngendlela efanele, udinga ukuzama ukusho amagama ambalwa, uma ukuphefumula kungalahleki, khona-ke konke kuhlelekile.
Ukudlala ezemidlalo kuhlale kuwusizo, noma ngabe hlobo luni lomdlalo. Kodwa-ke, ukugijima bekuhlala kubonakala. Ngisho namaGrikhi asendulo athi ukugijima ubuhle, impilo nokuhlakanipha okuphezulu.
