Abanye bayisebenzisela ukulahla ama-calories, abanye ukuthuthukisa ukusebenza, abanye ukuze nje babe sesimweni noma babe nesizinda esengeziwe noma ukumelana ne-aerobic. Sikhuluma ngokugijima. Umsebenzi olula njengokugijima ungaba nezinzuzo eziningi zezempilo. Kunabantu abakubheka njengomdlalo noma kungumsebenzi omnandi impela. Ngalesi sizathu, njengoba kuyinto eyenziwe yibo bonke abantu ngesikhathi esithile empilweni, sizogxila ku-athikili ku- izinzuzo zokugijima.
Uma ufuna ukwazi konke okuhle ukugijima okungakulethela empilweni yakho, lokhu okuthunyelwe kwakho.
Ukugijima njengomdlalo
Iningi lemisebenzi yomzimba inezinzuzo zezempilo. Futhi ukuthi umuntu akenzelwanga impilo yokuhlala phansi. Ngokwemvelo sidinga ukuba sesimweni esihle somzimba ukuze sikwazi ukuzingela, sibe namandla okuhlwanyela noma siye emthonjeni wamanzi oseduze ukuthola izimpahla. Okungenani lokhu kwakungaphambi komlando futhi emlandweni omningi wesintu. Kodwa-ke, ngokuthuthukiswa kobuchwepheshe bekhulu lama-XNUMX nelama-XNUMX, sizithola sisenkathini ye- ubhadane lomhlaba wonke lokukhuluphala nokuhlala phansi.
Sesikhululeke kangangokuba asidingi ukuhambisa noma ukwenza noma yiluphi uhlobo lokuzivocavoca ukuze siphile usuku nosuku. Imisebenzi eminingi ihlala phansi ngokuphelele, njengesisebenzi esijwayelekile sasehhovisi. Sichitha amahora amaningi phambi kwethelevishini, emotweni, sihleli, sinamanga, njll. Ukugijima kungumsebenzi womzimba onikeza izinzuzo ezinkulu emzimbeni wethu. Ake sicabange ngokuthi uthanda ukugijima kanjani futhi ukukwenza nsuku zonke noma cishe nsuku zonke. Impela, ngesikhathi esifushane uzobona izinzuzo zalo msebenzi kanye nezinzuzo zezempilo.
Akudingekile ukusebenzisa imarathon lapho uphuma uyokwenza umdlalo othile. Kodwa-ke, ungashintsha phakathi kwezinhlobo ezahlukahlukene zomsebenzi wenhliziyo ukuze uthuthukise ukuqina kwakho nempilo yesikhathi eside. Kunezindlela eziningana zokuvivinya umzimba lapho sithola khona i-LISS (low intensity cardio), MISS (medium intensity exercises) ne-HIIT (high intensity exercises). I-LISS ingahamba kahle ngokuphelele. Ukuhamba kuyinto elula kakhulu futhi esingayenza nsuku zonke. Ukuyofuna isinkwa, thatha uhambo nabangane bethu noma umlingani wakho noma umane uthathe uhambo lokuzungeza indawo esakhelene nayo. Kuyasisiza ukuthi sishise amakhalori futhi sigcine umzimba uphilile.
Ngakolunye uhlangothi, kukhona i-HIIT. Le-cardio ephezulu kakhulu isebenza isikhathi esifushane (imvamisa cishe imizuzu eyi-15-20) futhi isisiza sithuthukise ukukhuthazela. Kungaba nemithelela emihle nemibi, kepha okuhle kugqame kakhulu. Esizogxila kukho yi-MISS cardio.
Izinzuzo zokusebenza
Ukugijima kubhekwa njengothando oluphakathi nendawo. Sikhuluma ngokugijima ngejubane elilinganiselwa ku-10 km / h ngokwesilinganiso cishe. Ukugijima kusebenza futhi noma ukugijima kwesikhawu. Sizohlaziya izinhlobo ezahlukahlukene zezinzuzo zokusebenza:
Kulula, akubizi futhi kuyatholakala
Ukugijima kuyikhwalithi engaphakathi umuntu anayo. Njengoba siqala ukuhamba sikulungele ukushesha, noma ngabe kungamasentimitha ambalwa nje. Njengoba sikhula futhi sikhula sifunda ukuqala ukugijima, ukugcina isigqi noma ukwandisa umfutho kancane kancane.
Yize ukugijima kulula kakhulu, kufanele wazi izinkomba ezithile ezizokusiza ukuthi ungazilimazi. Isibonelo, ukukhetha izicathulo ezinhle noma ukungalimazi amalunga.
Ithuthukisa isimo somzimba
Ukugijima kusisiza sithuthukise isimo sethu somzimba. Ngokuqondile, ithuthukisa inani le-oxygen ephezulu kakhulu esingaba nayo. Ipharamitha ye-VO2MAX isitshela ukuthi sisebenzisa kahle kangakanani umoya-mpilo. Ukuphakama kwalesi sibonakaliso, kuzosho ukuthi sisebenza kangcono. Namuhla ukuba ne-VO2MAX ephansi kuyinkomba yokuthi ungahlushwa izifo nezifo ezifana nesifo sikashukela nokunisela kwe-cardiopulmonary.
Impilo yenhliziyo
Ukugijima kuthuthukisa ukukhuthazela kwe-aerobic ngakho-ke igcina uhlelo lwethu lwezinhliziyo lujamile. Yehlisa umfutho wegazi futhi inyuse ukuqina kwemithambo yegazi nama-capillary ukuze kunweke futhi kusebenze kahle. Ukugcina izinhliziyo zethu zisesimweni esifanelekile kubalulekile ukuze sijabulele impilo enhle. Ukugijima zombili emgwaqweni nasesitayeleni sokuzivocavoca ejimini yizindlela ezinhle ongakhetha kuzo.
Khipha ama-endorphin
Baningi abantu abazokutshela ukuthi ukugijima kuyabajabulisa. Uqinisile, uma ugijima, kukhishwa ama-endorphin akhiqiza umuzwa omnandi ngemuva kokwenza i-run. Lezi zinto zinomphumela wokunciphisa ekuboneni ubuhlungu nokuzwa ukuzola nenhlalakahle.
Ncipha ukucindezeleka
Namuhla, ngokuphila okumatasa esinakho, ingcindezi yinto ekhona kubantu abaningi. Enye ye- izindlela zokwelashwa ezihamba phambili zokubalekela kunoma yisiphi isimo sokungezwani, ukukhathazeka noma ukwesaba kuyasebenza. Ungawuthuthukisa umuzwa uma ugijima ngaphandle ngokushiswa yilanga. Lokhu kuvezwa yilanga kukusiza ukuhlanganisa uvithamini D futhi kuthinte imizwa yakho.
Kuyasiza ukulawula isisindo
Ukugijima kushisa amakhalori amaningi. Uma ungeyena walabo abalawula lokho okudlayo nsuku zonke, ukugijima kuzokusiza wandise izindleko zekhalori futhi ugweme ukuthola isisindo. Vele, izaba zokuthi "Ngiyazikhotha manje bese ngigijima ngiyishise" azisebenzi. Amakholori esiwashisayo asebenzayo mancane kakhulu kunalawo esiwadla cishe nganoma yisiphi isidlo.
Uma unolunye uhlobo lokuqeqeshwa olufana ne-hypertrophy, ukusebenza kungahle kungazuzisi ngokuphelele, ngoba kunezinye izinhlobo zokuzivumelanisa nezimo ezingahlangana nalezo esizidingayo ukuze sithole ubukhulu bemisipha.
Siza ukuphumula
Kulabo abangalali kahle noma abangaphumuli kahle, ukugijima akusizi nje kuphela ukushisa ama-calories ambalwa, kodwa kuzokusiza ukuthi ukhathele futhi uphelelwe amandla. Ngale ndlela, lapho ufika embhedeni, Ngeke kukuthathe isikhathi eside ukulala nokuphumula kangcono kakhulu.
Ngiyethemba ukuthi ngalezi zeluleko ungazi kangcono ukuthi ziyini izinzuzo zokugijima futhi ungazisebenzisa empilweni yakho yansuku zonke.