Uma uzibandakanya kwezemidlalo, kufaka phakathi ukugijima, noma umane ungumuntu othanda imisebenzi yangaphandle, lapho-ke udinga ukuthuthukisa ukubekezela kwakho. Kuyisetshenziswa esikhethekile somzimba esisiza ukuvimbela ukukhathala ngokusebenza kahle okuthile.
Ngakho-ke, ukukhuthazela kufanele kuqeqeshwe nakanjani, ngenxa yalokhu awukwazi ukwandisa isikhathi nokugijima kuphela ekuqeqesheni, kepha futhi uzuze impumelelo oyifunayo emincintiswaneni. Funda ngokuthi yiziphi izinhlobo zokukhuthazela nokuthi ungazithuthukisa kanjani kulesi sihloko.
Izinhlobo zokukhuthazela
Ukukhuthazela kungumqondo ongacacile. Kungabonakaliswa njengokukwazi komzimba ukumelana nemithwalo enamandla isikhathi eside, ukwenza umsebenzi womzimba, kanye nokulwa nokukhathala.
Kumele kuqashelwe ukuthi ayikho iyunithi yokukala enquma ukukhuthazela. Kumgijimi we-novice, ukukhuthazela yibanga eliphakeme kakhulu abangalihlanganisa. Kwabanye, kuyikhono lokumboza ibanga lamakhilomitha angama-20 ngaphandle kokuma. Kwabanye futhi, leli banga likhula lifike ku-40, ngisho kuze kufike kumakhilomitha ayi-100.
Kodwa-ke, kunezinhlobo zokukhuthazela ezingakusiza ukunqoba amabanga amancane, ngokwesibonelo, amamitha angama-200 noma angama-400. Lapha, umsubathi okokuqala udinga ukuthuthukisa isivinini esikhulu futhi asigcine kulo lonke leli banga elifushane.
Izinhlobo ezilandelayo zokukhuthazela ziyahlukaniswa:
- I-Aerobic
- Amandla
- I-Expressway
- Isivinini samandla.
Ake sizicabangele ngokuningiliziwe.
I-Aerobic
Uma uhlakulela lolu hlobo lokukhuthazela, ungagijima ngejubane elijwayelekile amabanga amade impela. Futhi, lapho usuqedile ukuzivocavoca umzimba, uzobuyisa amandla akho ngokushesha.
Ngenxa yomoya-mpilo ohlinzekwa ngesikhathi sokuphefumula ngesikhathi sokugijima, ama-carbohydrate emzimbeni asebenza ngenkuthalo, futhi imisipha ithola wonke amandla adingekayo.
Amandla
Uhlobo lwamandla okukhuthazela luqondwa njengamandla omzimba isikhathi eside ukungazizwa ukhathele nokwenza iminyakazo eminingi ehlotshaniswa nokubonakaliswa okuphindaphindiwe kwamandla omzimba.
I-Expressway
Ukukhuthazela okusheshayo kulapho umzimba wethu ukwazi ukumelana nomthwalo wejubane omkhulu isikhathi eside.
Isivinini samandla
Njengengxenye yalolu hlobo lokukhuthazela, singenza ukunyakaza kwamandla ngesivinini esiphezulu, futhi konke lokhu kuyisikhathi eside impela.
Ungakhulisa kanjani ngokufanele ukukhuthazela? Izinhlobo zokuzivocavoca umzimba
Sizokutshela ukuthi ukuqeqesha kanjani ukukhuthazela kahle, ikakhulukazi amabanga aphakathi nade.
Iziphambano zeTempo
Le ngenye yezinhlobo zokuqeqeshwa ezibaluleke kakhulu zokuthuthukisa ukukhuthazela ngenkathi isebenza. Amele amabanga angaba amakhilomitha amane kuya kwayishumi, okumele ambozwe ngobuncane besikhathi.
Vele, umthwalo unzima impela, udinga ukusebenzisa iziphambano ezinjalo ngesilinganiso senhliziyo okungamaphesenti angamashumi ayisishiyagalolunye wobukhulu bakho. Uma ekugcineni kwebanga izinga lokushaya kwenhliziyo lenyuka - kulungile. Njengomthetho, lokhu kungukushaya okungu-160-170 ngomzuzu.
Ezweni eliwela izwe, into ebaluleke kakhulu ukusabalalisa ngokufanele amabutho akho kulo lonke lelo banga, ngoba uma kungenjalo usengozini yokuthi ungafinyeleli entanjeni, noma ugijime ngejubane eliphansi kakhulu.
Isikhathi sokusebenza
Lokhu kuzivocavoca kufanele kwenziwe ngamandla afanayo neziphambano, kepha izikhathi zokuphumula kufanele zenziwe phakathi kwazo.
Nazi izinhlobo zokuzivocavoca ukuqeqeshwa kwesikhawu:
- baleka ibanga lekhilomitha elilodwa izikhathi ezine kuya kweziyishumi.
- ugijime ibanga lamakhilomitha amabili ukusuka izikhathi ezimbili kuye kweziyisihlanu.
- gijima ibanga lamakhilomitha amathathu ukusuka izikhathi ezimbili kuye kweziyisihlanu.
- gijima ibanga lamakhilomitha ayisihlanu ukusuka izikhathi ezimbili kuye kweziyisihlanu.
Phakathi kwalezi zikhathi kuyadingeka ukwenza "amakhefu", okuhlala imizuzu emibili kuya kwemihlanu. Ngokwemvelo, "ushintsho" oluncane olunjalo, lungcono. Kodwa-ke, uma uzizwa ukuthi udinga ukuphumula okwengeziwe, ikakhulukazi ekupheleni kokuzivocavoca, noma uma izingxenye zingamakhilomitha amathathu kuya kwamahlanu, ungaziphiki lokhu.
Ukugijima ekuthambekeni
Omunye wemiphumela ephumelela kakhulu kulapho usebenza ngokuthambekela. Ungagijimela emzileni ophezulu noma phansi, noma kusitilobho esifanelekile.
Amathiphu walolu hlobo lokukhuthazela okusebenzayo yilawa:
- Udinga ukugijima ngejubane lapho ungaqhubeka khona nengxoxo futhi ngasikhathi sinye ugijime ngaphandle kokuphefumula.
- Kuyadingeka futhi ukugcina ijubane elithile: ngemizuzwana engamashumi amabili, kufanele uthathe ukusuka ezinyathelweni ezingamashumi amabili nesikhombisa kuya kwamashumi amathathu.
- Okungenani kufanele kube ukugijima imizuzu engamashumi amabili, futhi ubukhulu - bufike ehoreni elilodwa nohhafu.
- Akunasimo lapho kufanele ukhuphuke ukhuphuke intaba ngaso sonke isikhathi, udinga ukushintsha. Ukwehla okwehlayo kufanele kube cishe isigamu sesikhathi sokuzivocavoca, lapho isilinganiso senhliziyo kufanele sibe phakathi kwamabhithi angu-150 no-180 ngomzuzu.
- Ungagijimi kakhulu
- Kulolu hlobo lokukhuthazela okugijima, kungcono ukhethe indawo eyisicaba: umshini wokunyathela, umgwaqo omkhulu, ithrekhi yokungcola.
Eminye imidlalo yokuthuthukisa ukukhuthazela
- Ebusika, ungathuthukisa ukukhuthazela ngokushushuluza unqamule izwe. Lo mdlalo unomthelela omuhle emithanjeni yegazi nasenhliziyweni.
- Ehlobo, kunconywa, ngaphezu kokugijima, ukubhukuda ukuze uthuthukise ukukhuthazela - omunye wemidlalo ehlukumeza kakhulu enomthelela omuhle emgogodleni. Ungahamba futhi ngebhayisikili, ehlanganisa amabanga amade.
Amathiphu wokuthuthukisa ukukhuthazela ngenkathi isebenza
Nawa amanye amathiphu wokuthi ungakhuphula kanjani ukuqina kwakho okusebenzayo:
- Shintshela ekuhambeni kuphela uma kunesidingo.
- Izinhlanga ze-Sprint kufanele zenziwe.
- Kuyadingeka ukwenza ama-plyometrics.
- Kufanele ushintshe phakathi kwezinsuku zokuqeqesha ezilula nezinsuku ezinzima zokuqeqesha.
- Ngesikhathi sokugijima, kufanele ushintshe ijubane lokugijima.
- Kufanele ube nogqozi, ulwele ukuthola umphumela othile. Zibekele umgomo - futhi ulwele.
- Ngemuva kokufudumala, yenza kancane emva kokufudumala.
- Uma ubamba iqhaza emincintiswaneni, zama ukuba "umsila" womgijimi onamandla futhi ugijime emva kwakhe isikhathi eside ngangokunokwenzeka ngaphandle kokucabanga ngokukhathala.
- Uma, ngasizathu simbe, ungenawo umoya owanele, qala ukuphefumula ngomlomo wakho ukuze wandise ukutholakala komoya-mpilo.
- Isihlangu esisebenza ngekhwalithi esine-instep insole enhle singenye yezinto ezibaluleke kakhulu kumgijimi.
- Gijimani nebhodlela lamanzi nethawula elinciphisiwe ukuze uphole ngesikhathi sokuzivocavoca kwakho.
- Uma une-asthma noma ezinye izifo, thatha i-inhaler uma ugijima. Ungashintsha futhi phakathi kokugijima nokuhamba.
- Uma ubhema, yeka!
- Ukuzivocavoca uqobo kufanele kuqale ngokuhamba ngesivinini, bese kudlulela ekugijimeni.
- Uma ukhetha izindawo ezinendawo enhle yokugijima (ngokwesibonelo, amapaki), ukugijima kuzoba mnandi futhi kujabulise ngokwengeziwe.
- Hlela umsebenzi wokuzivocavoca ngakunye (isibonelo, ukumboza ibanga elithile) futhi ungaqedi ukusebenza uze uqede konke.
- Mema abangani nabantu abanomqondo ofanayo nawe ukuzilolonga - lokhu kuzokhuphula ugqozi futhi kwenze ukuqeqeshwa kube mnandi.
- Ukuzivocavoca nabangani kuzokukhuthaza futhi kukusekele.
- Kungcono ukuqeda ukuzivocavoca ngokwelula.
- Ukuze uthuthukise ukukhuthazela, akunasimo lapho kufanele ulayishe umzimba ngemithwalo eyeqile, futhi akufanele futhi uvumele ukukhathala okungapheli.
- Uma uzizwa ukhathele kakhulu, ubuthakathaka, udangele, kungcono uyeke ukuqeqeshwa, noma okungenani wehlise umthwalo.
Njengesiphetho
Amandla nokuzimisela kungathuthukiswa wedwa nangosizo lwabaqeqeshi abangochwepheshe. Lokhu nakanjani ngeke kubalimaze bobabili abaqalayo be-amateur kanye nabagijimi abanesipiliyoni nabanolwazi. Ngaphezu kwalokho, inqubo efanele yokusebenza kufanele ilandelwe.
Ukuze ukhulise kakhulu ukukhuthazela ngenkathi usebenza, udinga nje ukuziqeqesha njalo, unamathele ohlelweni oluhleliwe futhi ulwele ukufinyelela ezindaweni ezithile eziphakeme, bese umphumela omuhle kakhulu ungeke uze isikhathi eside.
