Kuningi okuye kwabhalwa ngemiphumela enenzuzo yokuhamba kancane emzimbeni. Ukugijima kwezempilo kuwuhlobo olulula nolufinyeleleka kakhulu ngokobuchwepheshe lokujima okujikelezayo. Le ndlela elula yokuzivocavoca ikuvumela ukuthi ungashisi amakholori kuphela, kodwa futhi uthuthukise impilo yakho. Ukugijima okuvamile nokufinyelela izinga elithile lokucindezeleka kwenza ubuthongo bubejwayelekile, isimo sengqondo, futhi kwandisa ukusebenza kahle.
Ukugijima, umuntu ulwela impilo yakhe ngokucophelela futhi uzuza ngamabomu umphumela oyifunayo. Ukugijima, umuntu akafundi nje ukuzithiba, kodwa ubamba isikhundla esisebenzayo, esicasulayo futhi uba umsizi kudokotela. Imithi ifundisa ukungenzi lutho ngokulindela umphumela wokuthatha kwayo, futhi lokhu akubangeli njalo ukululama ngokushesha.
Futhi, kuyindlela enhle kakhulu yokwehlisa nokuqeda imizwa engemihle. Ukugijima akugcini nje ukuthuthukisa ukulala nokuphila kahle, kodwa futhi kunciphisa i-cholesterol yegazi ne-triglycerides. Lolu hlobo lokuzivocavoca luyindlela ephumelelayo yokunciphisa isisindo somzimba ngenxa yokusebenza kwe-fat metabolism. Ngemva kokuphela kokugijima, imisipha esebenzayo iyaqhubeka nokusebenzisa umoya-mpilo owengeziwe amahora ambalwa, futhi lokhu kuholela ekusetshenzisweni kwezindleko zamandla ezengeziwe. Ukugijima kwakusihlwa kuwusizo ngokukhethekile. Kuvunyelwe, futhi kuyanconywa, ukushintshanisa phakathi kokugijima nokuhamba.
| Ijubane, km/h | Isisindo somzimba, kg | |||||||||
| 50 | 55 | 60 | 65 | 70 | 75 | 80 | 85 | 90 | 95 | |
| 7 | 5,3 | 5,8 | 6,4 | 6,9 | 7,4 | 8,0 | 8,5 | 9,0 | 9,5 | 10,1 |
| 8 | 6,2 | 6,8 | 7,4 | 8,1 | 8,7 | 9,3 | 9,9 | 10,5 | 11,2 | 11,8 |
| 9 | 7,1 | 7,8 | 8,5 | 9,2 | 9,9 | 10,7 | 11,4 | 12,1 | 12,8 | 13,5 |
| 10 | 8,0 | 8,8 | 9,6 | 10,4 | 11,2 | 12,0 | 12,8 | 13,6 | 14,4 | 15,2 |
| 11 | 8,9 | 9,8 | 10,7 | 11,6 | 12,5 | 13,4 | 14,2 | 15,1 | 16,0 | 16,9 |
| 12 | 9,8 | 10,8 | 11,8 | 12,7 | 13,7 | 14,7 | 15,7 | 16,7 | 17,6 | 18,6 |
Kubalulekile ukukhumbula ukuthi kungcono ukuqala ukugijima ngemva kokubonisana nodokotela noma uthisha onguchwepheshe. Ukusetshenziswa kwamandla uma ugijima ngesivinini esingu-10 km / h kukhuphuka izikhathi ezingu-62 uma kuqhathaniswa nesimo sokuphumula. Ukuze ulahlekelwe isisindo, kungcono ukusebenzisa ukuhamba kancane, isikhathi eside.
Udinga ukuqala ukuqeqeshwa kusuka ebangeni elingama-500-600 m (imvamisa yezinyathelo eziyi-120-130 ngomzuzu), ukwandisa ibanga ngamamitha ayi-100-200 masonto onke. Ibanga elifanele labesifazane lingama-2-3 km, izikhathi ezi-3-4 ngesonto. Ebusika, kungcono ukuya eqhweni esikhundleni sokugijima. Kuyathakazelisa kakhulu futhi kuthinta imizwa. Ibanga lingakhuphuka kancane kancane libe ngu-10-12 km noma ngaphezulu.
Ukusetshenziswa kwamandla (kcal / min) lapho usebenzisa ukugijima kokuzijabulisa (ukugijima ngesivinini esingu-7-12 km / h) kuvezwa etafuleni, kuphindaphinda isikhathi sokugijima (min) ngenani elihambisanayo kusuka etafuleni, sizothola esikufunayo. umphumela.
Uma sisebenzisa inguqulo elula yokubala, kuvela ukuthi lapho ugijima, i-kcal engu-1 iyadingeka nge-1 kg yesisindo somzimba ngekhilomitha elilodwa lebanga, okungukuthi, umgijimi onesisindo esingama-1 kg usebenzisa i-70 kcal ngekhilomitha ngalinye. egijima. Kodwa kufanele kuqashelwe ukuthi lokhu kubalwa akunaki indawo kanye nezinye izimo (ukwehla / ukukhuphuka, inqubo yokugijima, njll.).
Ukugijima akufuneki. Lokhu kugijima ngesivinini esingaphansi kuka-6 km/h. Lapho ugijima, kungenzeka ukulimala kwemilenze, futhi izinhlelo zenhliziyo nemithambo yegazi cishe aziqinisiwe.
Abantu abavame ukungenela ukugijima bathuthukisa impilo yabo namandla abo okusebenza. Futhi, ngokuvamile umuntu ujabulela yona kanye inqubo yokugijima. Ngemva kokuphela kokugijima, imisipha esebenzayo iyaqhubeka nokusebenzisa umoya-mpilo owengeziwe amahora ambalwa, futhi lokhu kuholela ekusetshenzisweni kwezindleko zamandla ezengeziwe. Ukugijima kwakusihlwa kuwusizo ngokukhethekile. Kuvunyelwe, futhi kuyanconywa, ukushintshanisa phakathi kokugijima nokuhamba.
Ukuhamba nokugijima kuyindlela engcono kakhulu yokufunda ukuzilibazisa, uma kubhekwa izinzuzo zazo ezikhundleni eziningi:
- ukunyakaza okwenziwa ngumuntu kungokwemvelo kakhulu kuye, ngakho-ke akulula futhi kulula futhi kufinyeleleke ngokujwayelekile;
- ukuhamba kunobuncane be-contraindications, futhi uma ukugijima kwandulelwa ukuhamba, khona-ke kuzoba nobuncane obucishe bufane;
- ukugijima nokuhamba ngisho nangokwengeziwe akudingi ukugadwa njalo kwezokwelapha;
- zingenziwa cishe noma kuphi futhi kude nasekhaya;
- ukuhamba nokugijima kungenziwa kunoma yiliphi itiye elilungele kakhulu umuntu onikeziwe; nganoma yisiphi isikhathi sonyaka, noma yisiphi isimo sezulu;
- le misebenzi ayithathi isikhathi esengeziwe (sohambo, ukulungiselela, njll.);
- umphumela ophezulu wokuthuthukisa impilo ufinyelelwa, futhi ngokusetshenziswa okuphumelelayo kakhulu kwesikhathi sekilasi;
- ukugijima nokuhamba yizinhlobo ezishibhe kakhulu zemfundo yokuzivocavoca, ngoba azidingi izinto ezimba eqolo, okokusebenza, okokugqoka kanye nokuthengwa kwamathikithi esizini ukuvakashela izikhungo zezemidlalo.
Ukuhamba nokugijima kungabhekwa njenge-tandem yezempilo, lapho ukuhamba kuzoba ngumholi esigabeni sokuqala, nokugijima okwesibili.