Ukugijima kudume kakhulu kulezi zinsuku. Abantu bayo yonke iminyaka, kusuka ebusheni kuya kwabathathe umhlalaphansi, bayakujabulela ukugijima njalo. Ungagijima epaki, ejimini, enkundleni yezemidlalo, futhi ekugcineni endaweni yokunyathela ekhaya.
Abaningi bagijimela ukugcina ithoni, ukuthuthukisa inhlala-kahle yabo, nokuzijabulisa nje. Futhi abanye abagijimi banomgomo othile wokunciphisa umzimba ngokugijima njalo.
Kulesi sihloko, sizonikeza izimpendulo zemibuzo: kuyini ukusetshenziswa kokugijima, yini ukunciphisa umzimba ngenkathi ugijima, kanjani, nini nokuthi yini okufanele ugijime kahle nokuthi yini okudingeka uyikhumbule ngempilo ngesikhathi sokuqeqeshwa.
Yini ukusetshenziswa kokugijima futhi yini ehlisa isisindo lapho ugijima?
Ukugijima njalo kuzuzisa kakhulu ngoba kuqinisa izicubu zemisipha futhi kugcina yonke imisipha isesimweni esihle. Ngesikhathi sokusebenza, uhlelo lokujikeleza kwegazi ligcwele umoya-mpilo, ivolumu ebalulekile ezicutshini zamaphaphu iyanda, amathambo ayaqina, uhlelo lwezinhliziyo luqiniswe.
Ngaphezu kwalokho, ukusebenza kuneqhaza ku:
- edonsa isibalo,
- ukuqinisa imisipha,
- ngcono imetabolism,
- ukutholakala kokubukeka okuncane futhi okunempilo,
- ukuthuthuka okukhulu kwezempilo,
- ukushisa inani elikhulu lama-calories (ngemuva kwakho konke, ukugijima ukuzivocavoca okukhulu kwe-aerobic).
Kuyini ukunciphisa umzimba ngenkathi ugijima?
- Okokuqala, lena yimilenze. Kuyaphawuleka ukuthi imiphumela emihle kakhulu ingatholwa ngokusebenza njalo amabanga amade.
- Imisipha emikhulu, kufaka phakathi i-back ne-abs. Ngesikhathi sokugijima, ungakhipha i-abs kancane, lokhu kuzoholela emsebenzini wemisipha etholakala kule ndawo. Kodwa-ke, akufanele ucindezele abezindaba ngo-100%, amashumi ayisithupha% anele.
- Imisipha yamahlombe nangemuva. Ukuze uthole imiphumela emihle, ungagijima ngama-dumbbells, noma ufake ubhaka onesisindo emhlane wakho.
Kungani abanye abantu begijima kodwa bangehli emzimbeni?
Okokuqala, ngenxa yokungondleki okungafanele futhi ngokweqile. Khumbula, ukunciphisa isisindo akunakwenzeka ukuthi uphumelele uma usebenzisa ama-calories amaningi kunalawo owashisayo. Lokhu kuyiqiniso ikakhulukazi kumaswidi, ufulawa nokunye ukudla okunama-khalori amaningi okumuncwa ngobuningi.
Ngakho-ke, omunye wemithetho eyinhloko yokwehlisa isisindo: ukuze unciphise isisindo samafutha, udinga ukusebenzisa amandla amaningi kunalawo owasebenzisayo.
Umthetho wesibili: inhlanganisela yokudla okunomsoco ngaphakathi kobubanzi obufanele nokuvivinya umzimba njalo, okufanele kwenziwe okungenani kathathu noma kane ngesonto, futhi kufanele nsuku zonke.
Vele, kwesinye isikhathi, lapho umuntu egijima kakhulu, kulapho efuna ukudla kakhulu. Kodwa-ke, ukuze ufeze inhloso yakho futhi wehlise isisindo, udinga ukudla ukudla okunomsoco okwanele umsebenzi wakho womzimba.
Elinye iphuzu okufanele ulinake. Khumbula: akunakwenzeka ukunciphisa umzimba uma ugijima nsuku zonke cishe imizuzu engamashumi amabili nambili noma ngaphansi. Lokhu kuncane kakhulu.
Lapho isebenza ngejubane eliphansi, ukugijima, kwemisipha, amandla athathwa ku-glycogen (egcinwe esibindini ngenqwaba kashukela). Le nto ngokuvamile kwanele ukusekela imisipha phakathi nemizuzu engamashumi amathathu kuya kwamashumi amane yokuzivocavoca okukhulu komzimba.
Uma ugijima isikhashana, umzimba wakho uzoba nesikhathi sokusebenzisa i-glycogen engaphelele kuphela, futhi uzogcwalisa izitolo zawo ekudleni kokuqala okudlayo. Kulokhu, umzimba awunaso isikhathi sokuthola amafutha njengomthombo wamandla, ngakho-ke, ukwehla kwesisindo akwenzeki.
Amathiphu okuthi ungagijima kanjani kahle ukuze unciphise isisindo
Njengomthetho, umzimba womuntu ushintshela emafutheni njengomthombo wamandla esimweni sokugeleza kwegazi endaweni yamafutha, ukugcwala kwalezi zindawo nge-oxygen.
Ukuthi lokhu kuyenzeka kungaqondakala ngalezi zimpawu ezilandelayo:
- kwaqala ukuphefumula kanzima,
- kwavela ukukhathala.
Isikhathi sokugijima
Ngokushiswa kwamafutha okusebenzayo ngenkathi kusebenza, kunconywa ukugijima cishe ihora elilodwa (ubuncane - imizuzu engama-40-50).
Ngesikhathi esifanayo, akunconywa ukugijima ngaphezu kwehora elingu-1 nemizuzu eyishumi nanhlanu, njengoba umzimba uzoqala ukugcwalisa amandla alahlekile avela kuma-protein, asongela ukulahlekelwa yisisindo somzimba.
Ukuqeqeshwa isikhawu
Uma kwenzeka ungenaso isikhathi esanele sokugijima, ungazama ukugijima kwesikhawu.
Qaphela, noma kunjalo, ukuthi lokhu kusebenza akulungele neze abantu:
- unezinkinga ngohlelo lwezinhliziyo,
- ukuba nemikhuba emibi ngendlela yokubhema osikilidi.
Lokhu kungenxa yokuthi ngesikhathi sokusebenza sekhefu, umthwalo omkhulu uya ezinhlelweni zokujikeleza kwegazi neze-pulmonary. Kodwa-ke, imiphumela maqondana nokwehla kwesisindo, naphezu kwemithwalo enjalo, izoba umxhwele kakhulu.
Ukugijima kwesikhawu kungukuzivocavoca okunomsebenzi ophakeme womzimba, ofakwa phakathi "namakhefu" okuphumula.
Njengomthetho, zingokulandelayo:
- okokuqala, ngaphakathi kwamamitha ayikhulu - isinyathelo esisheshayo, lapho izicubu zifudunyezwa khona.
- sinqoba amamitha ayikhulu ngokugijima, sibeka ukuphefumula kwethu esigabeni sesithathu.
- kulandelwa ukugijima kwe-sprint yamamitha ayikhulu. Sigcina ijubane kakhulu, sinikeza konke okuhle kakhulu.
- futhi ukugijima, futhi - amamitha ayikhulu. Ngalesi sigaba, udinga ukubuyisa ukuphefumula nokuphumula.
- siphinda zonke izinyathelo ezingenhla futhi.
Kuyathakazelisa ukuthi lolu hlobo lokugijima lushisa inani elikhulu lama-calories (isizathu salokhu isigaba se-sprint) .Ngesikhathi sokunyakaza okusheshayo, amandla athathwa ku-glycogen, ehla isibindi. Kancane kancane - ngenxa yokonakala kwamafutha (ngakho isibindi sizama ukugcwalisa izitolo zaso ze-glycogen).
Futhi, ukugijima kwe-sprint kukhuthaza ukugeleza kwegazi okusebenzayo kuya emisipheni. Mayelana nalokhu, amafutha ahlanganiswa futhi kukhishwa amandla. Ngakho-ke, cishe cishe isigamu sehora, uzobe usuzizwa ukhathele ngendlela engakholeki, futhi okwamanje, amafutha azoqhubeka nokushiswa ngempumelelo. Ngaphezu kwalokho, kukholakala ukuthi amafutha azoqhubeka nokushiswa kuze kube ngamahora ayisithupha ngemuva kokuqeqeshwa kwesikhawu. Ngokulandelayo, imisipha "ayincibiliki".
Ungabhekana kanjani nabaqalayo?
Kwabaqalayo ekusebenzeni - amanye amathiphu:
- Zama ukugijima cishe imizuzu eyi-15 ngosuku ezigabeni zokuqala. Ngeke ukhathele kakhulu. - Okokuqala, ungagijima kabili noma kathathu ngesonto.
- Njengoba usujwayela, khuphula ijubane nomthwalo wakho, ekugcineni udlulele ekusebenzeni kwansuku zonke.
Kunempilo nini ukugijima ukunciphisa umzimba?
Ukuqeqesha okugijimayo ngezikhathi ezahlukahlukene zosuku - ekuseni, ntambama nakusihlwa - kunikeza imiphumela ehluke ngokuphelele.
Ngakho-ke, ukugijima ekuseni kuzosiza:
- qinisa izinhlelo zezinzwa nezinhliziyo.
Ukugijima usuku lonke kuhle ukuqinisa imisipha yakho.
Ukugijima kusihlwa kusebenza kahle ikakhulukazi ekushiseni amakhilogremu athe xaxa futhi kushisa ngentshiseko amakhalori agciniwe. Ngakho-ke uma inhloso yakho enkulu ukunciphisa isisindo futhi ulolonge isibalo sakho, hamba ngokugijima kusihlwa.
Ukugijima ekuseni, yize kungaphumeleli ekwehliseni isisindo njengokugijima kusihlwa, kusenomphumela omuhle emzimbeni, kusiza ukunciphisa ivolumu nokuqinisa imisipha.
Nayi eminye imihlahlandlela yokusebenza ngezikhathi ezahlukahlukene zosuku:
- Uma ukuvivinya umzimba kwenzeka ekuseni, kungcono ukukwenza ngaphambi kokudla kwasekuseni, esiswini esingenalutho, ngemuva kokuphuza ingilazi eyodwa yamanzi anganyakazi ngaphambi komjaho.
- Kusihlwa, kungcono ukungagijimi ngaphambi kwamahora amabili ngemuva kokudla kwakho kokugcina. Kunconywa ukuthi udle ngemuva kokugijima kungakapheli ihora ngemuva kokuqalisa.
- Kunconywa ukuthatha ishawa yokuqhathanisa ngokushesha ngaphambi komjaho. Lokhu kuzosiza imisipha yakho ukuthola ithoni edingekayo, futhi umzimba uqobo uzolungiselelwa ukuzivocavoca umzimba.
- Ngemuva kokuthi kuqedwe ukusebenza kwakho, kufanele ugeze ngamanzi afudumele.
Izikhathi ezihamba phambili zingokulandelayo:
- Ekuseni, kusukela ngo-06: 30 kuya ku-07: 30,
- Usuku, kusukela ngo-11: 00 kuya ku-12: 00
- Kusihlwa, kusukela ngo-16: 00 kuya ku-18: 00.
Zama ukunamathela kulezi zikhathi zesikhathi. Ngaphezu kwalokho, ungakhohlwa ukuthi ukuvivinya umzimba kufanele kube njalo, futhi uqiniseke ukuthi kuhlanganiswa nokudla okufanele nokuphila ngendlela enempilo. Lezi yizimo eziyinhloko zokulahlekelwa amakhilogremu athe xaxa nokumodela isibalo esincane nesezemidlalo.
Futhi, ukuze uphumelele kakhulu ekwehliseni isisindo, ungashintshashintsha izinhlobo eziningi zemisebenzi emini: isibonelo, ukugijima nokuhamba ngebhayisikili lokuzivocavoca, noma ukugijima nokubhukuda.
Iyiphi indlela engcono yokugijima ukunciphisa umzimba
Izingubo kufanele zikhululeke: ungazihlikihli, ungavimbi ukunyakaza, ungacindezeli ndawo. Kunconywa ukugqoka kalula ngangokunokwenzeka, ngoba ukugijima ngezingubo ezifudumele kuyingozi.
Ukugijimela ezingutsheni ezeqile kuthinta ukupholisa komzimba, kungadala ukoma, ukushisa ngokweqile, ukucindezeleka okukhulu enhliziyweni, ngaphezu kwalokho, umgijimi angalahlekelwa ukwazi. Futhi, ngesikhathi sokujuluka, ubuthi buyasuswa emzimbeni, futhi izingqimba zezingubo zingaphazamisa lokhu.
Ehlobo ungagqoka:
- izikhindi noma amabhayisikili,
- Isikibha noma ngaphezulu.
Ngenkathi ebandayo, inqobo nje uma ugijimela ngaphandle, kufanele ugqoke:
- isigqoko esikhanyayo,
- i-windbreaker noma ibhantshi,
- amagilavu.
Ukunakekelwa okukhethekile kufanele kukhokhwe ezicathulweni ezintofontofo.
Iphutha elikhulu ukusetshenziswa kwe-cellophane nezinye izinto ezifanayo ngenkathi kusebenza. Basusa uketshezi emzimbeni, futhi amadiphozithi ahlala endaweni.
Ngaphezu kwalokho, ngenxa yokudala ukujuluka okwenziwe ngokwenziwe, izinga lokushisa komzimba liyakhuphuka futhi, ngenxa yalokho, ukushisa kungenzeka - futhi lokhu sekuyingozi emzimbeni. Kungcono ngemuva kokugijima, iya kubhavu, i-sauna noma iphini: lokhu kuzosiza ukuthuthukisa ukujikeleza kwegazi kanye ne-metabolism ejwayelekile.
Ungakwenza kanjani ukugijima ukwehlisa isisindo ngaphandle kwezingozi zempilo?
Nawa amanye amathiphu wokusebenza okufanele:
- Linganisa isilinganiso senhliziyo yakho ngaphambi nangemva kokugijima kwakho. Kuhle uma izinga lokushaya kwenhliziyo yakho lenyukela kuma-beats ayi-130 ngomzuzu ngenkathi ugijima. Ngokuvamile, ukwanda kwesilinganiso senhliziyo ngemuva kokugijima akufanele kudlule amaphesenti ayisithupha kuya kumashumi ayisikhombisa wamanani alinganiswe ngaphambi kokuqalisa. Futhi, kungakapheli uhhafu wehora lokuzivocavoca, isilinganiso senhliziyo yakho kufanele sibuyele kokujwayelekile.
- Ukufeza imiphumela ephezulu, kunconywa ukuthi kushintshane phakathi nomjaho ukukhetha amabanga amade ahlanganiswe ngesivinini esincane, namfishane adinga ukuqhutshwa ngokushesha okukhulu. Ngakho-ke, uma ukugijima okuvamile imizuzu engama-30, ngokwesilinganiso, kuzokuvumela ukuthi ulahlekelwe cishe ngama-gramu angama-300, khona-ke lokho kushintshana kuzosebenza kakhulu futhi kuzokuvumela ukuthi uhlukane namagremu angama-500.
- Ukuphefumula kufanele kubhekwe eduze, ikakhulukazi uma kugijinywa ngejubane. Udinga ukuphefumula ngokuya ngemithetho.
- Ngaphezu kokugijima okuvamile, ungazama inkambo yesithiyo, ukugijima, ukusebenza kwesikhawu. Kulesi simo kuphela lapho uzothola khona ukuthi yiluphi uhlobo lokugijima olunomphumela omuhle kakhulu enhlalakahleni yakho kanye nenqubo yokwehlisa isisindo.
- Esinye sezincomo ezibaluleke kakhulu ukukhetha izicathulo ezifanele, kanye nezingubo zokugijima. Kufanele zibe zekhwalithi ephezulu, zikhululeke futhi zingagcini ukunyakaza.
- Ngaphambi kokugijima, kungakuhle uthintane nodokotela futhi uthole izincomo zakhe. Uma ukugijima kungavunyelwe kuwe, ungakhetha olunye uhlobo lomzimba oluthambile, ngokwesibonelo, ukuhamba ngamandla, nokuvivinya umzimba ngebhayisikili elimile.
Amathiphu Okudla Okunomsoco
Kule ngxenye yendatshana, sizonikeza ngamathiphu ngokudla okunomsoco, okungakuhle ukuthi bonke abagijimi bawaqaphele futhi, okokuqala, labo abafuna ukunciphisa isisindo.
Ukwenqaba kusuka kumikhiqizo eyingozi engaphansi kwesigaba salokho okubizwa ngokuthi "udoti wokudla".
Lokhu kufaka phakathi:
- isoda elimnandi,
- ama-chips
- imayonnaise evela esitolo nokunye.
- Isidingo sezinhlobonhlobo zezitsha eziseceleni. Ungadli irayisi namazambane kuphela, kodwa futhi nokunye okusanhlamvu okuhlukahlukene: i-couscous, i-lentils, i-bulgur. Imifino emide, iluhlaza futhi iyisitshulu
- Kuyinto efiselekayo ukudla okungenani isithelo esisodwa ngosuku. Kungaba i-apula, empeleni eliluhlaza.
- Qiniseka ukuthi uthola isidlo sasekuseni. Khumbula isaga esithi: "Yidla ibhulakufesi wena, uhlanganyele isidlo sasemini nomngani, bese unika isitha isidlo sakusihlwa." Uma weqa ukudla okubaluleke njengokudla kwasekuseni, ubeka engcupheni yokuphazamisa imetabolism yakho, futhi ugcwalise emini nasebusuku, ulayishe umzimba ngama-calories angadingekile futhi angenasidingo.
- Kungakuhle ukwephula ukudla kube izingxenye ezingama-5-7 bese udla ezingxenyeni ezincane.
- Udinga ukuphuza amanzi ahlanzekile ngangokunokwenzeka ngaphandle kwegesi. Okungcono, okungenani amalitha amabili ngosuku, kepha ungaqala ngamanani amancane ukujwayela. Uma kwenzeka womile, zama njalo ukukhetha okuthandwa ngamanzi. Thatha iziqukathi zamanzi uhambe nazo yonke indawo, futhi ngokuhamba kwesikhathi uzojwayela ukuphuza iziphuzo eziningi zansuku zonke.
Izimo zokugijima
Ukugijima akunconywa ezimweni ezilandelayo:
- Uma unenhliziyo embi noma imithambo yegazi.
- Unesifo somfutho wegazi ophakeme, futhi kuvela izinhlekelele.
- Uma kunemithambo ye-varicose.
- ngokuvuvukala kunoma iyiphi ingxenye yomzimba.
- Lapho kukhona izifo ezibucayi zokuphefumula, imikhuhlane, kanye nezifo ezingamahlalakhona ezisesigabeni esibi.
- Uma uhlushwa yisilonda esiswini noma isilonda se-duodenal.
- Uma unamatshe ezinso.
- Uma unezinyawo eziyisicaba.
- Uma unezinkinga ngomgogodla.
- Ngezinkinga zesistimu yezinzwa.
- Uma kukhona ukulahleka okukhulu kombono.
- Uma une-asthmatic noma unezinye izinkinga zokuphefumula.
Ukulahlekelwa Isisindo Running Ukubuyekeza
Ngokubona kwami, ukugijima ekuseni kungumthwalo omkhulu emajoyintini nasenhliziyweni. Ngemuva kwakho konke, ekuseni umzimba awuvukanga, amalunga awafudunyezwa, ingcindezi nokushaya kwenhliziyo kuyanda ngesikhathi sokugijima, umthwalo osenhliziyweni uyanda. Kukhona nengozi yokulimala. Ngokubona kwami, isikhathi esihle sokugijima kusihlwa, kusuka ngo-5 ntambama kuya ku-9 pm.
U-Alexei
Lapho ugijima, umngane wami othembekile ungumqaphi wokushaya kwenhliziyo. Ukugijima imizuzu engama-40 kuyasebenza, futhi akunandaba ukuthi yisiphi isivinini into esemqoka ukuthi ukushaya kwenhliziyo akuyona ngaphansi kwezingqimba eziyi-130, kungaleso sikhathi lapho ukushiswa kwamafutha kuqala ukuvela khona.
USvetlana
Amakhilogremu angeziwe azoqala ukuncibilika ngemuva kokugijima kokuqala, uma kwenziwa kahle. Bengilokhu ngikhala iminyaka eyishumi nanhlanu. Lapho nje ngishiya - yilokho kuphela, amanoni ayakha ngasikhathi sinye. Ngiqala ukuziqeqesha njalo - konke kubuyela kokujwayelekile. Sekukonke, gijimani abantu, kuhle impela.
UVladimir
Kulenyanga edlule, ngikwazile ukwehlisa amakhilogremu angaphezu kwe-10. Ukuze wenze lokhu, kufanele wenze ukugijima kwansuku zonke. Ngivuka ngo-4 ekuseni ngigijime isikhathi esingangehora. Ngilandela ukudla, yonke "imfucumfucu yokudla" ayivunyelwe. Ngijabule kakhulu ngomphumela.
U-Alexei
Ngesinye isikhathi, kwakungukugijima ngezikhathi ezithile okungisizile ngancipha futhi ngathola ukuma okuhle komzimba. Ukuzivocavoca okuhle kakhulu kulabo abafuna ukunikeza okuphezulu futhi balahlekelwe isisindo esiningi ngangokunokwenzeka. Ngizama ukungawenzi amakilasi futhi ngigijime kathathu ngesonto. Vele, kuvame ukuba khona ubuvila, kepha ngiyazikhahlela. Futhi-ke - yebo, ugqozi luyadingeka. Isibonelo, bheka njalo esibukweni.
Ama-Stas
Ngigijima imizuzu engama-40 nsuku zonke, futhi iminyaka eminingana ngikwazile ukugcina ukwakheka okuhle ngokomzimba - cishe ama-60 kilograms. Ngesikhathi sokuqeqeshwa, ngishintsha phakathi kokusebenza kancane nokusheshisa. Ngithenge umqaphi wokushaya kwenhliziyo - into enhle, ngiyincoma kuwo wonke umuntu. Ukushaya kwenhliziyo okudingekayo ekushisweni kwamafutha kubhalwe ngokucacile. Angihambisani nokudla okukhethekile, kodwa ngiyazama ukungadli ngokweqile futhi ngingaphuthelwa isidlo sasekuseni kusihlwa. Futhi yebo - ngokwehlukana kwenqabe ama-chips nesoda elimnandi.
U-Olga
Endabeni yokugijima njalo ukuze wehlise isisindo, ungawuzwa umphumela usuvele ngenyanga yokuqala. Into esemqoka ukukhetha izicathulo ezifanele, izingubo, ukubuka ukudla, ucabangele ukuphikisana okungenzeka, futhi ulandele iseluleko esinikezwe ngenhla.
Khumbula ukuthi ngesikhathi sokugijima, umzimba ukhiqiza i-serotonin, eyaziwa ngokuthi "i-hormone yenjabulo."Ngakho-ke, ukugijima - noma kungokwemvelo, ejimini, noma ekhaya ku-treadmill - kuzokulethela injabulo engenakuqhathaniswa.
