Ukushushuluza kuyinto ejabulisa kakhulu. Kuhle kuwo wonke umzimba. Lo mdlalo ungahlukaniswa njengowokuthambisa. Ukuhamba nge-Ski kuqinisa umsebenzi wenhliziyo, izicubu zemisipha, kuvuselela umzimba, ukuthuthukisa ukuhambisana kokunyakaza, ukushushuluza kunomthelela omuhle ohlelweni lwezinzwa nokuphefumula.
Kunezindlela eziningana zokushushuluza. Kuya ngokuthi ufuna ukuzinika isikhathi esingakanani umthwalo. Abaqalayo kudingeka bahambe kancane, kuyilapho bezisiza ngezinduku. Ngemva kwesikhashana, sheshisa ijubane lokuhamba kancane. Bese ulahla izinduku. Lokhu ngeke nje kwandise umthwalo, kodwa futhi kuthuthukise ukuhambisana kokunyakaza. Kodwa ijubane lokunyakaza lingase lehle, ngoba uzolahlekelwa ukwesekwa okwengeziwe, kodwa ngokushesha nje lapho usujwayele ukungabikho kwabo, ijubane lizolulama.
Uhambo lokulungisa luyasiza. Ngokwandisa nokunciphisa ijubane lokunyakaza, uzonikeza umzimba izinhlobo ezimbili zomthwalo ngesikhathi esisodwa. Ijubane elisheshayo lizoqinisa umsebenzi wemisipha yenhliziyo futhi linciphise isisindo sakho, kanti ophuzayo uzothuthukisa isimiso sokuphefumula futhi abe nomphumela onenzuzo emithanjeni. Ngehora lokushushuluza, kuye ngesivinini sokunyakaza, ungashisa i-300-400 kcal. Ukuze uqhathanise: ngehora lokushushuluza, sikhipha ama-kcal angu-270 kuphela - cishe ingxenye yesithathu ngaphansi.
I-Cross-country skiing inhle kulabo abakhuluphele (ngisho ne-10-15 kg noma ngaphezulu). Ngokungafani nokugijima, ukuhamba nokuvivinya umzimba, ukunyakaza kusekelwe ekushibilikeni, futhi kulula ngisho nakumuntu oqalayo. Awukho umthwalo oshaqisayo emalungeni nasemgogodleni, njengasekugijimeni nasezinhlotsheni eziningi zama-aerobics. Futhi kunoma iyiphi ithrekhi kunemithambeka lapho ungavele ushelele khona, ukuze u-willy-nilly ube nesikhathi sokuphumula.
Amahora angcono kakhulu okushushuluza kuzoba phakathi nosuku, kusukela ku-12 kuya ku-16. Kabili ngesonto kwanele. Imithwalo emikhulu imane nje iyize, awufuni ukuba ngumpetha womhlaba ekushushuluzeni, kodwa uzenzela wena, ukukhulisa imizwa yakho, ukuqinisa impilo yakho, nokuthuthukisa inhlalakahle yakho. Ukusetha isikhathi kusuka ku-12 kuye ku-16 akusho ukuthi kufanele ushibilike eqhweni sonke lesi sikhathi. Ihora elilodwa lanele. I-Skiing ingalinganiswa ngamakhilomitha. I-3 km iyabonakala ngokwemibandela yomthwalo futhi ngesikhathi esifanayo ayinzima kangako emzimbeni. Kulokhu, uzothola umphumela omkhulu kusukela kuseshini. Imizuzu engama-40 noma i-2 km yokugijima izikhathi ezi-1-2 ngesonto kwanele izingane. Abantu abadala nabo banganqunyelwa yilolu hlaka. Kukhona ukulinganiselwa lapho ushushuluza, kanye nokuhamba nokugijima.
Contraindications zihlanganisa izifo zesimiso sokuphefumula. Ngalesi sikhathi, kungcono ukuyeka ukushushuluza, ngoba umoya oneqhwa uzoqinisa izinqubo zokuvuvukala. Ngemva kokugula, kungcono ukuzinakekela kancane. Akunconywa ukuvuka eqhweni ngezinyawo eziyisicaba, ukuvuvukala kwe-rheumatoid kwamalunga, ukuzivikela okubuthakathaka kanye nenani lezinye izifo.