Ukugijima ekuseni: ukusetshenziswa nokusebenza kahle, imithetho eyisisekelo nezici

Ukugijima kusukela ezikhathini zasendulo (mhlawumbe kusukela endulo, futhi mhlawumbe ngaphambili) eyaziwa isintu njengo ukuvuselela i-tonic ne-ejenti yokubuyisela. Kuze kube namuhla lolu hlobo lokuzivocavoca luhlala, ngaphandle kwehaba, luhlobo lokuzivocavoca oludume kakhulu nolutholakala kalula emhlabeni. Ukugijima ekusebenzeni kwabo basebenzisa njengabasubathi nabagqugquzeli bendlela yokuphila enempilo, bethola kuye ngaphezu kokuqeqeshwa ngokomzimba nemiphumela ehlukahlukene ezuzisayo yezempilo.

Kunezinhlobo eziningi zokugijima kanye nemikhakha eminingi yezemidlalo, okubandakanya ngandlela thile ukuzivocavoca umzimba. Kulesi sihloko sizokhuluma ngokugijima ekuseni, mayelana nobuhle nobubi balesi sikhathi esithile sosuku sokuqeqeshwa kwakho kokusebenza ngezimpawu nezeluleko zengqondo zeJogging.

Kufanele ubone:

Ungazikhetha kanjani izicathulo zokugijima: amathiphu namamodeli amahle kakhulu
Izicathulo ezihamba phambili ezingama-20 ezihamba phambili zabesifazane zokugijima ngokunethezeka

Imininingwane ejwayelekile ngokugijima ekuseni

Ukugijima kwasekuseni kufanelana nenani elikhulu labantu abafuna indlela yokuphila enempilo futhi balondoloze isimo esihle somzimba. Imvamisa khetha ukusebenzela ukuthuthukisa ukukhuthazela kohlelo lwezinhliziyo nokulwa namafutha. Ukugijima ekuseni awunaso isibopho esiqinile sobulili nobudala bokuzivocavoca - ukugijima kungakwenza wonke umuntu.

Singahlukanisa eziningana izigaba zabantu abancoma ukugijima kwasekuseni:

Abantu abanezinkinga zokukhuluphala ngokweqile. Ukugijima kuphela okungenza kungayixazululi inkinga ngokuphelele, kepha kuzosiza ukwenza izinyathelo zokuqala kule ndlela.
Labo abaphoqelelwe (mhlawumbe ngenxa yemininingwane ethile) banendlela yokuphila yokuhlala ukulwa nokungasebenzi komzimba nokugcinwa kwempilo nethoni yemizwa.
Abasubathi be-Amateur (“sporty”), bezijwayeza imikhakha eyahlukahlukene yokuzivocavoca umzimba futhi behola ngenhloso impilo enempilo.
Abasubathi abaphambili nabachwepheshe, ukucaciswa kokuqeqeshwa okusho umthwalo wokugijima.
Abantu ngenxa yomsebenzi wabo (ezempi, ezamaphoyisa, ezokutakula, njll.) Kufanele balondoloze isimo esihle somzimba.

Inzuzo yokusebenza ekuseni:

Ukugijima ekuseni kunomthelela omnandi emisipheni nasengqondweni ntambama. Ukugijima kususa izinsalela zobuthongo, ngemuva kokuthi kube lula ukufika emsebenzini.
Ukugijima ekuseni kunika ingcindezi encane emgogodleni uma kuqhathaniswa nokugijima kusihlwa. Ibanga phakathi kwama-vertebrae amanye ambalwa ngemuva kokulala ebusuku, kusihlwa ama-disc intervertebral "SAG" futhi andise ubungozi bokungaphatheki kahle emgogodleni.
Ekuseni egijima esiswini esingenalutho, umzimba "uzimisele" ngokwengeziwe uqala ukusebenzisa izinqolobane zamafutha.
Ukusebenza ekuseni kwezinqubo ze-metabolic kusheshisa imetabolism, lo mphumela uzoqhubeka usuku lonke.
Endaweni yedolobha ekuseni umoya ungangcolisiwe kakhulu uthuli nemoto yezimoto.
Ngemuva kokugijima ekuseni kunesifiso sokuba nesidlo sasekuseni - kubalulekile kubantu abanesifiso sokudla sasekuseni esinciphile.
Kukhona "ukwakhiwa" kwama-biorhythms emvelo womuntu: iseshini yasekuseni yokuqeqesha izwe liphenduka ukukhathala okumnandi kusihlwa kusiza ukulala.

Ukulimaza ukugijima ekuseni:

Ukungakhululeki ukugijima kuzoletha “izikhova”, okungukuthi labo abakuthola kunzima ukuvuka ekuseni futhi abanomzimba omncane “okhanyiselwe” ukuze basebenze ekuseni.
Ukusa ekuseni esiswini esingenalutho kukhulisa imiphumela yemisipha ye-catabolism yasebusuku: kunciphisa inqubekela phambili ekuqashweni kwesisindo semisipha.
Ukugijima kwasekuseni kungadala ukudideka kwenhlangano kulabo abasheshe baqala usuku lokusebenza. Ukushesha, ukuncishiswa kwesikhathi sayo sokulala ngeke kungeze induduzo empilweni futhi kungaphazamisa umsebenzi futhi ngenxa yalokho, kube nemiphumela yezimali.
Kukholelwa ukuthi kubantu abanezifo zesibindi, izinso nohlelo lwe-cardiovascular Jogging okungathandeki, kungcono ukuhambisa umthwalo osebenzayo kusihlwa; kunzima ukusho.

Ukugijima esiswini esingenalutho noma ngemuva kwesidlo sasekuseni?

Kukonke, zonke izincomo ngale ndaba azikho, konke kuncike ezinhlosweni nasekuqeqesheni isimo somzimba.

Uma umgomo womgijimi ushisa amanoni, khona-ke ukugijima esiswini esingenalutho kungcono: umzimba uphela ngokushesha ezitolo ze-glycogen bese uthatha amafutha. Iba nale ndlela ethile ebucayi: konke lokhu akusizi kakhulu ekuthuthukiseni imisipha - ngemuva kobusuku bokuthwebula imisipha akugcini ngokunikeza ukusekelwa, ngakho-ke okuningi kuzolayisha futhi kusebenze. Kuyacaca ukuthi ukukhula kwesisindo semisipha kule ndlela yombuzo (enye inkinga ukuthi akuwona wonke umuntu oyidingayo).

Labo abakhathazekile ngokugcina imisipha yabo, kungcono ukuthatha ngaphambi kokugijima ukukhanya kwe-carbohydrate-protein Breakfast Breakfast, futhi ama-carbohydrate "asheshayo" akakwazi ukwesaba ikakhulukazi, ngemuva kokugijima, aya ngokushesha "esithandweni somlilo". Ingxenye encane yokudla ngaphambi kokugijima izosiza, uma ingakhuphuki, okungenani igcine ivolumu yemisipha.

Kulula ukudla ibhulakufesi ngaphambi kokugijimisana kwasekuseni kunconywa futhi nabantu abancane

Ukugijima Ekuseni noma kusihlwa?

Iqiniso elaziwa kahle: abantu bahlukaniswe "ngama-lark" kanye "nezikhova". I-Zhavoronki kulula kakhulu ukuvuka ekuseni (ukuvuka ngehora lesithupha akuyona inkinga kubo), inamandla futhi inempilo ekuseni, ngemuva kwesidlo sasemini, umsebenzi uyancipha futhi i-6 PM uZhavoronki uvame ukulala. Ku "izikhova" kwehlukile: ukuvuka ekuseni kakhulu kunikezwa ngobunzima obukhulu, isigamu sokuqala sosuku siya "ukujikisa", futhi kuphela engxenyeni yesibili yosuku, bezwa amandla, isifiso sokusebenza nokwakha .

Umsubathi uyakudinga Ukuhlola ngobuqotho ubukhona noma ukungabi khona kwekhono lokuvuka ekuseni nokuqeqeshwa kwasekuseni: uma ukuvuswa ngehora lesikhombisa ekuseni kunikezwa ngobunzima obukhulu futhi umcabango wokuJogging ubangela ukwethuka kovalo ngomgogodla wami - kungcono ungazihluphi futhi ugijime kusihlwa. Umcabango wokuvuka ekuseni kungadala ubuthongo bokuphulwa ebusuku, ukukhathazeka ngokulinda i-alamu ngeke nje kunikeze ukuphumula okujwayelekile ebusuku. Ukugijima kwasekuseni (ngokufana nokuhlwa) akuwona wonke umuntu, konke kuncike "ohlelweni" oluvela kumuntu. "Ukuqeqeshwa kabusha" kusuka ku- "owl" kuya ku- "lark" cishe akunakwenzeka.

Yebo, uma uvuka ekuseni unikezwa, uma kungelula, kepha okungenani kungabekezeleleka - Ukugijima kuyinto efanelekile futhi, ngombuso ofanele wokuqeqesha, kuzozuza.

Ukungafani kokugijima:

Abantu abanesifo esibi senhliziyo.
Izifo zezitho zangaphakathi, ezinzima nezingamahlalakhona (isibindi, izinso, njll.), Ezingagijimi nje kuphela, kepha ngokujwayelekile ezemidlalo ziyaphikiswa.
Ukulimala kohlelo lwe-musculoskeletal (ikakhulukazi umgogodla, amalunga edolo, izinyawo, njll.) Kuze kutholakale ngokuphelele.
Ukukhulelwa (ama-trimesters wesibili nowesi-2).
Izifo ezithathelwanayo, ikakhulukazi ezihambisana nokushisa okuphezulu.
Izikhathi zokubuyiselwa emuva kokuhlinzwa, ukulimala, njll.

Ungaziphoqa kanjani ukuthi ugijime?

Izincomo ezimbalwa ezilula ezizosiza ukuqala ukugijima kwasekuseni futhi zingazilahli ngaleso sikhathi:

Lungisa isikhathi sokulala kusihlwa: lala ekuseni futhi uvuke ekuseni futhi ukugijima kuzoba lula.
Ukuzivocavoca okumbalwa kokuqala kungcono ukuhlelela impelasonto yesikhathi eside (izinsuku eziningana).
Ngaphambi kokugeza i-run, geza, uthathe zonke izinqubo ezijwayelekile zokuhlanzeka - lokhu kuzosiza ukuxosha izinsalela zokulala.
Ngaphambi kokuphuma ngaphandle thatha ukuzifudumeza okuncane kokuzivocavoca kwamalunga (okubaluleke kakhulu ngenkathi ebandayo).
Ungaphuza izingilazi ezimbalwa zamanzi noma itiye - amanzi azonciphisa i-viscosity yegazi futhi asize ukulungisa i-thermoregulation ngenkathi isebenza.
Isisusa: kudingeka ugcine engqondweni leyo njongo, okufanele isize ukufeza ezemidlalo.

Imithetho egijima ekuseni

Ake sibheke amathiphu alula wokwakha isigaba sokuqala sokuqeqeshwa kanye "nokuhoxa" enqubeni yoqeqesho:

Kuyadingeka ukuhlola indlela elula yokuziqapha - ukuzikala kokushaya kwenhliziyo (isilinganiso senhliziyo). Imithetho elula yesilinganiso senhliziyo esifanele lapho kubalwa ukugijima: HR = 180-age in years. Ukukala izinga lokushaya kwenhliziyo nomsebenzi wansuku zonke kulula kakhulu ukusebenzisa isongo lokuqina.
Udinga ukunquma ngaphambili umzila wokugijima, ukhumbula ukuthi i-primer incamela uhlelo lwe-musculoskeletal kunendawo eqinile.
Qala ukugijimisa kancane kancane ukwandisa i-tempo, ungagijimisi “off the bat”, futhi ekugcineni kokugijima, ijubane kufanele lehliswe kancane kancane, uhambe uhambo ekugcineni komzila.
Ungahlukanisa ikilasi libe yizikhawu: imizuzu engu-10 ugijime imizuzu engu-10 ngamandla futhi, imizuzu engu-10 yokugijima seluvele luhlobo oluthile lokuqeqeshwa kwezikhawu, mayelana nemininingwane eyengeziwe okuzoxoxwa ngayo ngezansi.
Kubalulekile ukufunda ukuphefumula ngamakhala ngenkathi ugijima: ukuphefumula umlomo kuyingozi futhi kuholela endlaleni ye-oxygen.
Ngenkathi ugijima udinga ukuqapha impilo: ukuzivocavoca akufanele kuphenduke ukuhlukunyezwa uma kukhona ukungakhululeki okuqinile, isilinganiso kufanele sehliswe.

Isikhathi nesikhathi soqeqesho

Abagijimi be-Novice abanezinga eliphansi lokuqina bangaqala ngokusebenza okungu-2-3 ngesonto: amakilasi amabili esigabeni sokuqala, lapho-ke njengoba uzivumelanisa nezimo, engeza elinye. Ukushisa amafutha ukushintsha okuphawulekayo komzimba emzimbeni kungatholakala ekusebenzeni kathathu ngesonto.

Ubude be-stride ekuqaleni bungaba yimizuzu engu-30. Kukhona okuthiwa "umthetho 25 weminithi": ngokwethiyori, phakathi nalesi sikhathi, umzimba uchitha ngokuphelele izitolo ze-glycogen bese uqala ukushisa amafutha.

Njengoba uthuthuka ekuqeqesheni, ungakhuphula inani lokugijima libe lane ngesonto nobude bazo bube yimizuzu engama-45-60.

Inqubo yokugijima

Kunendlela yokuphefumula ekuvumela ukuthi umboze amabanga amade: ukuhogela izinyathelo ezimbili, ezimbili - ukukhipha umoya. Noma kungafinyeleli ngqo kulesi sigqi sokuphefumula kufanele kube nzima ukuzijwayeza lesi sigqi.

Inqubo yokugijima icishe ifane, kungakhathalekile ukuthi umqeqeshi ohamba ngamazinga mani: emuva kufanele iqonde, umzimba utshekele kancane phambili. Gwema ukuhambisa isigaxa ngapha nangapha (yize abanye abagijimi, njengoba kubonakala ekurekhodweni kwevidiyo komncintiswano, noma yini embi kuwo ayiboni). I-Gaze kufanele iqondiswe iqonde (ngentaba eyehlayo ingabi ngaphezu kwama-degree angama-30), hhayi izinyawo. Ngokuhamba kwesikhathi, abagijimi bakheka kumbono wangaphandle, ebavumela ukuthi bamukele umbono "wohlangothi" lwezithiyo ezahlukahlukene.

Umgijimi udinga ukuzisiza ngezandla zakhe, agobile nge-engela yama-degree angama-90-120, azigcine zisondele emzimbeni. Ukunyakaza kwezandla nezinyawo kufanele kube okuphambene: isandla sobunxele - umlenze wesokudla kanye noHezekeli. Izandla kungcono ukuqoqa ku "kulak ebuthakathaka". Akufanele kube nokungezwani okweqile emahlombe nasentanyeni.

Ukwakheka okulungile konyawo ngesikhathi sokugijima kubizwa ngokuthi “isondo lokugijima”: unyawo lubekwa kuqala isithende, bese ugoqa isokisi kancane. Bese, ukukhahlela, isithende sikhuphuka. Kukhona ukugijima ngesokisi (lokhu okwenzelwe ama-sprinters) nokukhiqiza okusebenzayo ohlangothini olungaphandle lonyawo; kodwa-ke, oqalayo kungcono ukufunda amakhono anqamula izwe nge "wheel". Ngokushesha umgijimi egijima, kuphakamisa amadolo.

Ungagijima kanjani ukunciphisa umzimba?

Impumelelo yokuqeqeshwa kwamazwe ahlukene okwehlisa isisindo inezinto ezilandelayo:

Ukuqeqeshwa okufanelekile ngokwendlela yokusebenza: uma isimo sezempilo sivuma, kungakuhle ukuthi ubhekele ukuqeqeshwa kwesikhawu esiphakeme (HIIT), okuzoxoxwa ngakho ngezansi. Ucwaningo luye lwafakazela ukuthi i-HIIT isebenza kangcono kakhulu kunokugijima okuvamile.
Ukuqeqeshwa okufanele kufanele kufane namandla: ukusheshisa ukulahleka kwamafutha ekudleni ngaphandle kwama-carbohydrate "asheshayo" nokwanda kokudla kwamaprotheni.
Ukululama okufanele phakathi kokuzivocavoca: phumula amahora angama-24-48, ukunamathela kosuku.
Ukugqugquzela isikhathi esengeziwe: ukuzivocavoca umzimba njalo kanye nokudla okufanele ngaphandle "kokuphazamiseka".
Azikho izinhlobo ezikhethekile zezinhlanga, "ukunciphisa izinqe noma isisu". Ukulahleka kwamafutha endawo kuyinganekwane, ukusetshenziswa kwamafutha kusendaweni yomzimba ngasikhathi sinye.

Mangaki amakhalori ongawachitha

Ekugijimeni okujwayelekile (ngokwemithwalo uhlobo olulula kakhulu lokuzivocavoca umzimba) ungadla amakhalori angama-200-250 ngehora lesigamu. Labo abenza uhlobo oluyinkimbinkimbi njengokugijima ezindaweni ezimbi, abakwazi ukuchitha ingxenye efanayo yehora elingama-300-350 kcal.

Uma uqeqesha ngamasu athuthukile njenge-HIIT, ungashisa isigamu sehora cishe ama-calories angu-7% kunokugijima okuvamile. Kungabonakala, hhayi kakhulu, kepha ukushiswa kwamafutha kuzoqhubeka esikhathini sokuphumula se-mithranarkanere, futhi lokhu kuyizinga elihlukile lokusebenza kahle.

Isikhawu esisebenza ekuseni

Ukusebenza kwesikhashana kuyithuluzi elihle ukukhulisa ukusebenza kokushiswa kwamafutha kokugijima ekuseni ngenkathi konga isikhathi sokuqeqeshwa. Lolu hlobo lokuqeqeshwa alulungele abaqalayo kusukela ekuqaleni, kufanele ube nesipiliyoni esithile semidlalo. Okwamanje kudizayinelwe izinketho eziningi zokuqeqeshwa kwesikhawu ngokususelwa ekusebenzeni: iTABATA Protocol, HIIT (high intension interval training) nezinye.

Umongo we-HIIT ushintsha isigaba se-high-intensity (anaerobic), esivame ukuhlala imizuzwana eyi-10-15, nesigaba esiphansi (se-aerobic), esihlala isikhathi esiphindwe ka-3-5. Ukuqeqeshwa kungahle kube nemijikelezo engu-5-15. Le ndlela yokuqeqesha isheshisa ngamandla imetabolism, futhi ukushiswa kwamafutha kwenzeka hhayi kuphela ngesikhathi sokuzivocavoca umzimba, njengokusebenza okujwayelekile, kepha esikhathini sokululama kwe-mithranarkanere.

Mayelana nokugijima kwasekuseni kungenzeka ukwaba izinhlobo ezintathu zoqeqesho lwesikhawu, ezimbili zazo zifana ne- “classic” HIIT:

Ukuphinda ligijime lonke ibanga kuhlukaniswe ngezigaba ezi-1 kuye kwezingu-5 km, umsubathi anqobe icebo elinjalo ngesivinini esikhulu, azinike isikhathi sokuphumula. Ilinde kuze kwehle izinga lokushaya kwenhliziyo lifike kuma-beats ayi-120 ngomzuzu (lolu uhlobo lwe-analog yesigaba esiphansi se-HIIT), uqhuba isiza esilandelayo.
Ijubane lesikhawu: ukusebenzisa isitayela se-sprint esingu-150-200 m, umgijimi ugijima ingxenye elandelayo (imvamisa kancane ngaphezulu) isisindo. Bese futhi, Sprint, futhi jog futhi, njll.
Ukugijima kweTempo (uhlobo oluyinkimbinkimbi): lonke ibanga lihlukaniswe laba izigaba eziningana futhi umgijimi ngamunye ugijima ngejubane eliphakeme kunalelo langaphambilini. Lokhu akukho ngqo ku-HIIT, kunamanye amaphethini amaningi.

Yini okufanele udle ngaphambi kokugijima ekuseni

Ngaphambi kokuzivocavoca ekuseni kungenzeka kube nesidlo sasekuseni esilula: isibonelo, ubhanana onamantongomane, ingxenye encane yeyogathi enezinyosi, itiye noma ikhofi enezithelo ezimbalwa ezomisiwe, ujusi wezithelo. Ungaphuza i-whey protein, ilungele isidlo sasekuseni. Ukudla okunzima okunokuqukethwe okuphezulu kwamaprotheni namafutha kufanele kukhishwe ngokuphelele ekudleni okunjalo.

Phuza amanani amancane (isiphuzo esisodwa kuya kwezimbili) angaba futhi kufanele abe lapho ugijima: kungaba ngamanzi nje noma isotonic eyenziwe ekhaya ngosawoti, ushukela (uju), futhi, ngokuzikhethela, ujusi kalamula.

Ongakudla ngemuva kokugijima

Ngqo ngemuva kokuqeqeshwa ungaphuza ingilazi yejusi yezithelo noma i-isotonica esivele ishiwo. Ngemuva kokudla imizuzu engaba ngu-30: lokhu "Ukudla kwasekuseni kwesibili" kufanele kube amaprotheni. Kuyinto efiselekayo ukusebenzisa lawo maprotheni agayeka kalula: inhlanzi, ushizi, amaqanda, ubisi, njll .; amaprotheni yemifino, ungasebenzisa amantongomane. Ngemuva kokugijima futhi, izingxenye ezanele zokuthola amaprotheni we-whey.

Ingxenye yesitashi yesidlo ingahle iqukathe isinkwa (i-toast rye toast ilungile) kanye nokusanhlamvu okusanhlamvu (i-oat, irayisi, njll.), Kanye neBhulakufesi ungathatha i-multivitamin, amavithamini afake ngemuva kokugijima ekuseni.

Ukuqoqwa kwemali: amathiphu wabaqalayo

Thola imininingwane yabo kwi-Intanethi kumasayithi nasezinkundleni zabagijimi imizila eminingi ethokozisayo ukugijima, amavidiyo “okokufundisa”, izincomo zemethothikhi nokunye okuningi.
Thola amagajethi kagesi wokubala ibanga, izinyathelo, ukukala kokushaya kwenhliziyo: kuzothuthukisa ukuzithiba kwakho futhi kwandise ugqozi.
Shintsha imizila yama-run namasu wokuqeqesha: kuvuselela ingqondo futhi kusize ukungalahli intshisekelo yokuqeqeshwa.
Uma izimo zezulu zingakulungele ukugijima (njenge-sleet esindayo, imvula enamandla, njll.) - cela usizo lwemishini ye-cardio (umqeqeshi we-elliptical noma ibhayisikili lokuzivocavoca) ukuze ungaphuthelwa ukuzivocavoca okuvamile. Lapho nje isimo sezulu siphuka - buyela emzileni.
Ukugijima ekuseni - isigaba esihle, kepha akugcini ngabo kuphela. Ukuqala ngokugijima, ngokuhamba kwesikhathi, hlukanisa ukuqeqeshwa kwabo kwezemidlalo bese bethola isiyalo esisha sokuqina.

Ukuzifudumeza nokuzelula ngaphambi kokugijima

Ukuzifudumeza ngaphambi kokugijima kungenye yezisekelo zokuqeqeshwa kwekhwalithi. Ukuzifudumeza kuzolungiselela imisipha namalunga akho ukulayisha nokufudumeza umzimba, okuzosiza kuphela ukugwema ukulimala kepha okuzokwenza ukuthi ukuqeqeshwa kuphumelele kakhulu. Ukuhamba njalo akuyona ukufudumeza ngaphambi kokugijima, qiniseka ukwenza izivivinyo ezikhethekile zokuzifudumeza.

Ukwelula ngemuva kokugijima umcimbi obaluleke ngokulinganayo. Ngaphandle kokwelula, imisipha ilahlekelwa yi-amplitude, ukuze ngokuhamba kwesikhathi ukusebenza koqeqesho kuncishiswe. Ngaphezu kwalokho, ukufudumala ngemuva kokugijima ukugwema ubuhlungu emisipheni. Futhi i-hitch ngemuva kokugijima iyasiza ukwehlisa ukushaya kwenhliziyo nokuphefumula.

Ukuzilolonga ngaphambi kokugijima

Ngaphambi kokuzivocavoca ekuseni okuyimpoqo ukufudumeza okuzolungisa amalunga, imisipha nemisipha yomsebenzi ozayo. Lokhu kuyiqiniso ikakhulukazi ngezinhlobo eziyinkimbinkimbi zokuqeqeshwa kwezwe lonke njengokusebenza ku- "peresechenke" noma ukuqeqeshwa kwesikhawu. Ngenkathi ebandayo futhi ungaphazamisi amafutha okufudumala (ikakhulukazi kulabo abanamalungu abucayi). Ukufudumala kufanele kuhlale okungenani imizuzu emihlanu.

Njengokuzivocavoca ukufudumeza ungasebenzisa ama-squats, amaphaphu phambili nasehlangothini, ukunyakaza kokujikeleza kwezandla nekhanda, ukujikeleza okuyindilinga kwesinqe nokunye ukunyakaza okufanayo. Ukuqala uhambo ngokuhamba ngamandla, kancane kancane ukugijima. Sikunikeza izibonelo zokuvivinya umzimba ngaphambi kokusebenza esithombeni esibukwayo. Yenza izivivinyo zombili izinkomba (ngokwewashi nangokuphikisana newashi), phinda ngakwesokunene nangakwesobunxele noma engalweni.

1. Ukuzungezisa ukufudumeza izingalo namahlombeI-10 reps ohlangothini ngalunye

2. Imithambeka yokufudumeza imilenze nezingaloAma-reps ayi-10 ohlangothini ngalunye

3. Isikwele futhi ugobe emuva: Ama-reps angama-15

4. Ukuzungezisa ukufudumeza amadoloUkuphindaphinda okungu-10 ohlangothini ngalunye

5. Ukuzungezisa ilunga le-hip: ukuphindaphinda okungu-10 ohlangothini ngalunye

6. Ukuzungezisa ukufudumeza umlenzeI-10 reps ohlangothini ngalunye

7. Amalenge ukufudumeza imilenzeI-10 reps ohlangothini ngalunye

8. Amaphaphu asemaceleni okufudumeza imilenzeI-10 reps ohlangothini ngalunye

9. Ukwelula imisiphaUkuphindaphinda okungu-10 ohlangothini ngalunye

10. Ukuzivocavoca amalunga amaqakalangokushintshana okungu-10 ohlangothini ngalunye

Ukuzivocavoca ngokuzelula ngemuva kokugijima

Incazelo ye-hitch ukuletha amasistimu emisipha nemithambo yenhliziyo esimweni "sokuthula" se-potrenirovatsja. Emlenzeni wokugcina womzila kudingeka ushintshele kuJogging bese uhamba ngezinyawo. Isikhathi sokubambezeleka singaba yimizuzu eyi-10. Uma konke ukugijima bekukugijimayo okuhamba kancane, incazelo ebonakalayo ye-hitch lapho.

Njenge-hitch, ukunweba kuzosiza ukunciphisa ukukhathazeka emisipheni ngemuva kokuzivocavoca. Ungakhetha ukuvivinya umzimba okuningana futhi ukwenze ngemuva kokugijima kwakho. Sinikeza izibonelo zokuzivocavoca okunjalo. Hlala endaweni ngayinye imizuzu engu-15-20 ohlangothini ngalunye.

1. Imithambeka yomzimba

2. Ukwelulwa kwama-quadriceps

3. Ukuma okuqondile

4. Umthambeko onyaweni ngezandla zakho

5. Nyakazisa unyawo

6.Lunge ohlangothini olujulile

7. Ukwelulwa kodonga

8. Ukushintshana esikhungweni esijulile

Yini enye ebalulekile ukwazi ngama-run ekuseni

1. Kungakanani ukugijima ekuseni?

Isincomo esisodwa lapha. Vele uhlele ukugijima kwakho kwasekuseni ukuze ubambe futhi ugijime, futhi ube nesidlo sasekuseni, bese ugeza ngaphandle kokuphuza ukuthi lokhu kusebenze. Kusobala ukuthi kufanele bavuke ekuseni kuze kube ngu-1.5-2, ngakho-ke imodi efanele yosuku, okwenza ukungcola ukulala ubusuku obandulele.

Amaphesenti ayikhulu "izikhova" nabantu abasheshe baqala usuku lokusebenza (esitolo sefemu abantu abaningi beza ngo-7 ekuseni) kungcono ukuthi ungazihluphi futhi uhlehlise ukuqeqeshwa kusihlwa. Ukuntula ubuthongo kubi emsebenzini futhi ukugijima kusuka enjabulweni kuphenduka ukuhlukunyezwa.

2. Yiziphi izingubo nezicathulo ongakhetha ukuzisebenzisa?

Izicathulo kufanele zikhululeke, ziphefumuleke futhi zikwazi ukuxosha umswakama (wokuqeqeshwa ekwindla nasebusika). Kunezicathulo ezikhethekile zokugijima. Lapho ukhetha, bhekela uhlobo lokugijima olukhetha ukuqeqeshwa: ukugijimela endaweni emangelengele imodeli efanelekile enamathela amahle emhlabathini, kanye ne-Sprinter - izicathulo ezinamathenda amancane agobekayo.

Izidingo ezifanayo zisebenza ezingutsheni zangaphansi nezingubo: kuyinto efiselekayo ukuthi zenziwe ngezinto zemvelo ezingavumeli ukuphefumula kwesikhumba nokukhipha ukushisa okweqile, kungavimbeli ukunyakaza futhi kungasikhuhli isikhumba emathangeni angaphakathi.

3. Ukudla ngaphambi kokugijima noma cha?

Le nkinga sekuxoxwe ngayo ngenhla embhalweni, impendulo eyodwa. Uma ufuna ukunciphisa isisindo, khona-ke zivocavoca esiswini esingenalutho. Uma uzivocavoca esiswini esingenalutho awuzizwa kahle noma unendaba nokugcina isisindo somzimba, bese wenza ibhulakufesi elincane noma isidlo sokudla.

Amandla ancike ezinhlosweni zomuntu oqeqeshwa kanye nezinto azithandayo. Kunoma ikuphi, udinga ukukhumbula: ukunciphisa isisindo akusho ukuzilambisa, akulungile. Ukudla okubhalwe kahle nokuzivocavoca umzimba kuyisihluthulelo sokushisa amafutha.

4. Ongakuphatha ekuseni ukugijima?

Ungathenga ibhande elikhethekile leJogging, lapho uzophatha khona ibhodlela elincane lamanzi, i-smartphone nezindlela zokwelapha amanxeba uma uwe noma ulimele. Kuyinto efiseleka kakhulu ukuthola i-wristband ekhethekile yokuqapha ukushaya kwenhliziyo, isikhathi nebanga noma enye igajethi yabagijimi.

5. Kukuphi okungcono ukugijima?

Kungcono ukukhetha ukuJogging indawo eluhlaza, ukhetha amathrekhi okungcola ekuvulekeni kanzima. Ukugijima endaweni enjalo yemvelo ngeke kunikeze kuphela ukuqeqeshwa umphumela, kepha futhi kuzoletha imizwa emihle. Vele, akufanele ukhethe izindawo ezingezwa kangako nezilahliwe, ikakhulukazi amantombazane, ukunakekela ukuphepha kwazo akukakhanselwa.

6. Ngabe kufanele ngenze ukufudumala nokuzinweba?

Ukuzivocavoca umzimba - ngokuqinisekile, ukuzelula - kuyinto efiseleka kakhulu, ikakhulukazi ngenkathi yasekwindla-ebusika nasekuqeqesheni isikhawu.

7. Ngingaphuza ngenkathi ngigijima, futhi ngiphuza kangakanani?

Yebo. Phuza ngesikhathi sokugijima ibanga elide kuzoba usizo oluhle: udinga ukuphuza amanani amancane (i-SIPS) amanzi noma i-isotonic lapho kudingeka.

8. Yini okufanele uyenze uma ugwazwe ohlangothini ngenkathi ugijima?

Emibhalweni nikeza izincazelo ezahlukahlukene zezimbangela zobuhlungu ku-hypochondrium yesokudla noma yesobunxele. Isizathu esivame kakhulu sobuhlungu ohlangothini olungakwesokudla - ama-spasms ku-diaphragm, futhi, ngenxa yalokho, agcwala igazi le-capsule ye-hepatic.

Ukuze ubhekane nale nkinga udinga ukuhambahamba (ungayeki ngokungazelelwe, kuzokwandisa izinhlungu kuphela), phumuza izicubu zomzimba. Iya ekuphefumuleni okuzolile. Izikhathi eziningana ukudweba imisipha yezindawo zesisu - lokhu kungasiza ekusakazeni i-stasis yegazi.

9. Kungenzeka yini ukuhamba, uma ukhathele?

Yebo, ungakwazi, akukho “sigebengu” kulokhu okungekho; ngaphezu kwalokho, ezinye izinhlobo zokuzivocavoca ezisebenza ngezikhathi ezithile zibandakanya inhlanganisela yokugijima ngokuhamba ngamandla. Udinga ukugxila empilweni yakho.

10. Ungabhekana kanjani nemisipha ebuhlungu ngemuva kokugijima?

Indlela engcono yokunciphisa izinhlungu zangemva kokuzivocavoca - ukubopha okulungile nokwelula. Ngokuhamba kwesikhathi, ukwandisa ukuqina kobuhlungu emisipheni kuzoncipha. Siza nokusikhipha umzimba nokugeza okufudumele. Ngokuvamile, umphumela wokubambezeleka kobuhlungu bemisipha ngemuva kokuvivinya umzimba (ukubambezeleka kokuqala kokuqaqamba kwemisipha) kuyinto ejwayelekile.

Bona futhi:

I-Crossfit: yini, izinzuzo nokulimala, ukuqeqeshwa kwesifunda nokuthi ungazilungiselela kanjani
Ukuqeqeshwa okusebenzayo: kuyini, ubuhle nobubi, izici, nokuzivocavoca umzimba
Ungawasusa kanjani amafutha esiswini: imithetho eyisisekelo, amathiphu, izici nokuzivocavoca umzimba

Ukugijima ekuseni: ukusetshenziswa nokusebenza kahle, imithetho nezici eziyisisekelo