Ukukhuthazela kokugijima kudlala indima ebalulekile - abagijimi bokukhuthazela benza kangcono. Cabanga ngezici zomzimba zokukhuthazela.
Izinhlobo zokukhuthazela
Kunezinhlobo ezimbili zokukhuthazela:
- i-aerobic;
- ezober.
Kukhona futhi okunye ukuhlukaniswa:
- okukhethekile;
- jikelele.
I-Aerobic
Lokhu ukukhuthazela kwenhliziyo. Kuyikhono lokuzivocavoca ngokuqhubekayo isikhathi eside ngaphandle kokukhathala.
Izinga lokukhuthazela kwe-aerobic lihlukile kumuntu ngamunye. Kuya ngenani lomoya-mpilo ongahanjiswa ngumzimba ngemisipha yokusebenza ngokusebenzisa iphaphu nohlelo lwegazi. Futhi ukusebenza kahle kwemisipha kuncike enanini le-oxygen.
Ukukhuthazela kwe-aerobic kungenye yezithako eziyinhloko zokuphumelela emidlalweni eminingi. Kweminye imidlalo efana nokugijima ne-triathlon, ukukhuthazela kwe-aerobic kuyimfanelo ebaluleke kakhulu. Kweminye imidlalo eminingi, kufaka phakathi ibhola, ukukhuthazela okuhle nakho kubaluleke kakhulu.
Kunezindlela eziningi zokuthuthukisa ukukhuthazela kwakho kwe-aerobic. Ukugijima nokuhamba ngebhayisikili kuphakathi kwezinhlobo eziyinhloko zomsebenzi womzimba osetshenziselwa ukuthuthukisa ukusebenza. Ezimweni eziningi, uhlobo lwemithi alubalulekile kangako; kubaluleke kakhulu ukuziqeqesha ngamandla afanele isikhathi eside.
Ukukhuthazela kwe-aerobic kungathuthukiswa ngokwenza noma yiluphi uhlobo lokuzivocavoca nge-aerobic. Lezi zivivinyo zivame ukwenziwa ngamandla aphakathi nendawo isikhathi eside. Inhloso enkulu yalolu qeqesho ukukhuphula izinga lokushaya kwenhliziyo isikhathi esithile. Ngenxa yalokho, i-oxygen isetshenziselwa ukushisa amafutha ne-glucose.
I-Anaerobic
Ukukhuthazela kwe-Anaerobic yikhono lokwenza izivivinyo zomzimba kulokho okubizwa ngokuthi umbuso omkhulu wokuqeqesha.
Izindlela zokwandisa amandla akho okusebenza
Kunezindlela eziningi. Ake sicabangele ezithandwa kakhulu.
Ukwandisa ibanga
Kunomthetho ongakhuphula ngawo ibanga ngo-10% masonto onke. Abasubathi abaningi basebenzisa le ndlela ukukhulisa ibanga labo lokuziqeqesha.
Kepha lo mthetho awunakuthathwa njengendawo yonke. Kunamacala amaningi lapho ibanga lidinga ukwandiswa ngo-5% noma ngaphansi. Futhi, abanye abasubathi abangochwepheshe bangakwazi ukwandisa ibanga ngo-10% noma ngaphezulu.
Esikhundleni sokusebenzisa lo mthetho, ungasebenzisa enye indlela. Ake sibheke indlela ezovumela:
- ukwandisa ukukhuthazela;
- ukululama ngesikhathi.
Ibanga lakho
Ngesikhathi sokugijima ngakunye, qiniseka ukuqapha imizwa yakho. Uma ugijima u-3 km futhi uzizwa ukhululekile ngasikhathi sinye, khona-ke leli banga liyisisekelo kuwe. Ngesikhathi sokugijima okunjalo, uzizwa ukhululekile futhi ulula.
Ngasikhathi sinye, ukujima akufanele kube lula kakhulu noma kube nzima. Le nkomba yindawo yokuqala yokwandisa ibanga. Lokhu kungumthwalo wangempela (womsebenzi) wakho.
Manje njengoba usuwazi umthwalo wakho wangempela, ungahlela ukukhulisa noma ukunciphisa ibanga. Isibonelo, ulimele. Kulokhu, udinga ukunciphisa ibanga (10-30%). Kumodi yokulungiselela umncintiswano, ungakhuphula ibanga (5-20%).
Lo mqondo uzokusiza uvikele ukulimala okungathi sína futhi wandise amandla akho.
Amaviki okuzivumelanisa nezimo
Amasonto okuzivumelanisa nezimo asiza ukukhulisa ibanga kakhulu. Phakathi nalawa masonto, udinga ukukhulisa kancane kancane umthwalo. Isibonelo, 1-2% ngosuku. Ngokuhamba kwesikhathi, lokhu kuzothuthukisa imiphumela.
Lolu hlobo lokuzijwayeza ukuzivocavoca luzuzisa bonke abadlali.
Izinzuzo:
- ukunciphisa inani lokulimala;
- ikuvumela ukuthi ululame kahle;
- umzimba unesikhathi sokuzivumelanisa nomthwalo.
Isonto lokutakula (njalo emavikini angu-4-6)
Kubalandeli abagijimayo kuleli sonto kuzobukeka sengathi bayisihogo. Kepha kufanelekile.
Ngezikhathi ezithile, udinga ukunciphisa ukuqina koqeqesho ukuze unike amandla umzimba ukuthi ululame futhi uvumelane nezimo. Isibonelo, uma usebenzisa i-3 km, khona-ke ibanga lingancishiswa ngo-10-30%. Nciphisa ukuqeqeshwa ngamandla kancane kancane. Okusho ukuthi, ngosuku lokuqala u-4%, owesibili u-7%, njll.
Vele, amasonto wokululama adingeka kuphela ngesikhathi sokuqeqeshwa kanzima. Uma ukusebenzisa kwakho kuqhubeka njengokujwayelekile, asikho isidingo sokuchitha amasonto wokululama.
Isigqi esimangele
Le ndlela yasungulwa nguCraig Beasley, umgijimi odumile waseCanada wemarathon.
Izincomo zikaCraig Beasley:
- ugijime ngesivinini esiphezulu (imizuzwana engama-30);
- ukuhamba (imizuzwana emi-5);
- phinda umjikelezo izikhathi eziyisishiyagalombili;
- ngokuzayo, udinga ukwandisa umthwalo kancane kancane.
Isikhathi sokusebenza
Yini ukugijima kwesikhawu? Yilapho izindlela zokuzivocavoca zishintshana. Futhi, umgijimi unesikhathi esithe xaxa sokululama. Isibonelo, umgijimi ugijima imizuzu emi-2 ngejubane le-10 km / h (imodi ejulile), bese u-5 km / h (edonsa umoya).
Ucwaningo lukhombisa ukuthi ukusebenzisa lapho ushintsha khona izikhathi zamandla aphezulu ngamandla aphansi kunezinzuzo ezilandelayo:
- ukukhuthazela okwandisiwe;
- ukusheshisa inqubo yokushisa ama-calories.
- e ukwandisa isisindo semisipha.
Ubude bezikhawu nobuningi bokuqeqeshwa kunqunywa:
- ikhwalithi yokuqeqeshwa;
- okuthandwa nguwe;
- imingcele yomzimba yomsubathi.
Ukuqeqeshwa kwesikhawu kuzosebenzela abasubathi abehlukene. Umsubathi onemicu yemisipha eshwabene kancane uzovame ukwenza kangcono ngezikhathi ezinde.
Ngakolunye uhlangothi, umgijimi onamaphesenti aphezulu wezintambo ezisheshayo zemisipha uzoziqeqesha ngezikhathi ezimfushane.
Cabanga ngokuzivocavoca umzimba:
- Imizuzu emihlanu ukufudumeza;
- Imizuzwana engama-30 inyusa ijubane (ama-70% womzamo omkhulu) ... imizuzu emibili yehlisa ijubane;
- Imizuzwana engama-30 yandisa ijubane (ama-75% womzamo omkhulu) ... imizuzu emibili yehlisa ijubane;
- Imizuzwana engama-30 yandisa i-tempo (ama-80% womzamo omkhulu) ... imizuzu emi-2 yehlisa ithempeli;
- Imizuzwana engama-30 yandisa ijubane (85% yomzamo omkhulu) ... imizuzu emibili yehlisa ijubane;
- Imizuzwana engama-30 yandisa ijubane (ama-90% womzamo omkhulu) ... imizuzu emibili yehlisa ijubane;
- Imizuzwana engama-30 yandisa i-tempo (i-100% yomzamo omkhulu) ... imizuzu emi-2 yehlisa i-tempo;
- Imizuzu engu-5 yokugijima okulula nokwelula. Uma welula, imisipha yakho iyanda. Lokhu kuthuthukisa ukunikezwa kwezakhamzimba.
Ukushintsha i-cadence yakho egijima ngesikhathi sokuzivocavoca umzimba
Ochwepheshe abaningi beluleka ngokungaguquguquki kwe-cadence yakho osebenzayo ngenkathi uzivocavoca. Kodwa-ke, ngokusebenza kwesikhawu, awukwazi ukwenza ngaphandle kokushintsha isigqi.
Ukugijima Kwejubane Elide
Lokhu kusebenza ezingeni lomkhawulo we-anaerobic. Ukugijimisa ijubane kudume kakhulu. Ukuqeqeshwa okunjalo kungakhuphula kakhulu umkhawulo we-anaerobic. Futhi, ukugijima kwe-tempo kuzothuthukisa ikhono lakho lokugcina ijubane.
Isibonelo: Ijubane le-ANP imizuzu engu-30-40.
Ukuqeqeshwa kokugxuma
Ngamunye wethu wagxuma intambo ebuntwaneni. Kepha okwaziwa ngabantu abambalwa ukuthi lo msebenzi omnandi ulungele ukuthuthukisa ukukhuthazela. Vele, ungagxuma hhayi kuphela entanjeni.
Kukhona ukuqeqeshwa okunje ukweqa:
- ama-bounces aphezulu
- ukweqa kusuka onyaweni kuye enyaweni;
- ukweqa izithiyo;
- ukweqa ngemilenze emibili;
- uqhekeko, njll.
Amathiphu Wabasaqalayo
Akunasayizi owodwa olingana zonke izeluleko. Ukusebenza koqeqesho kuncike ezintweni eziningi:
- isakhiwo somzimba;
- isipiliyoni, njll.
Akunakwenzeka ukwandisa ukukhuthazela ngaphandle kwendlela efanele. Lesi yisisekelo. Ungahlulela inqubo yamanje yokusebenza ngemibuzo elandelayo:
- Uke wabuzwa ubuhlungu obuhlangene (imvamisa emadolweni noma emaqakaleni), ikakhulukazi lapho usebenza ezindaweni ezinzima?
- Uke wabhekana nobuhlungu obuphansi emuva?
- Wake wahlangabezana nobuhlungu behlombe
- Ngabe uzizwa izinhlungu ezicijile esiswini sakho sangakwesobunxele / kwesokudla?
- Ingabe ukuphefumula kwakho kunesiphithiphithi ngesikhathi sokuvivinya umzimba?
Uma impendulo yakho kunoma imiphi yale mibuzo engenhla inguyebo, kufanele uthuthukise inqubo yakho yamanje yokusebenza futhi uthathe isenzo sokulungisa.
Amathiphu angeziwe:
- Fudumala ekuqaleni kokuzivocavoca kwakho. Izofudumeza imisipha yakho futhi ilungiselele umzimba wakho ukuzivocavoca umzimba.
- Qiniseka ukuthi uphuza uketshezi oluningi ngenkathi uzivocavoca.
- Zimboze ngokwesimo sezulu.
- Sebenzisa izicathulo ezikhethekile;
Abasubathi badinga ukuthuthukisa ukukhuthazela ekusebenzeni okuhle kakhulu. Lokhu kungenziwa ngezindlela ezahlukahlukene. Kepha, ungakhohlwa ngemithetho. Into esemqoka ukuqapha ukushaya kwenhliziyo yakho. Udinga futhi ukuqapha ukuzwa. Ngale ndlela ngeke udlule. Ngokulandela inqubo efanele yokusebenza nenqubo yokuphepha, uzokwandisa kakhulu ukukhuthazela kwakho.
