Ukugijima njengokuzivocavoca kokufaneleka komzimba kuzwelonke, akugcini nje ngokuthuthukisa ukufaneleka komzimba, kodwa futhi kunegalelo ekuphumuleni kwengqondo. Kodwa ungagijima kanjani ngokushesha, ngokuqina nangokukhululeka kakhudlwana? Emhlabeni jikelele, amasiko ahlukene, izindawo zezwe, kanye nemikhuba yezemidlalo konke kuthinta indlela abantu abagijima ngayo.Lesi sihloko sizokufundisa ngamasu okugijima namasiko amazwe ahlukene ukuze sikusize uthuthukise izinga lakho lokugijima.
Okokuqala, ukugijima kwaseKenya – ikakhulukazi ukugijima ibanga elide
Ukubusa kwabagijimi baseKenya emijahweni yebanga elide kuyaziwa kahle. Indlela yokuqeqesha yokugijima yaseKenya nayo isibe yinto abantu abayiphishekelayo. Abasubathi baseKenya bavame ukusebenzisa isitayela sokuqeqesha "sesikhathi esifushane, esinamandla kakhulu", baqeqesha ukugijima ngokushesha, isikhathi esiningi, esifushane, futhi banaka umphumela wokuqeqeshwa ngakunye.
Okwesibili, ukugijima kwaseJapane - gxila ekumeni nasekuphefumuleni
IsiJapane sibiza “ukuvumelana” kanye “nesiyalo,” kanye nesitayela sabo sokugijima asihlukile. Ukugijima kwaseJapan kugcizelela ukuma kahle kanye nokuphefumula okulungile, kugcizelelwa ukuthi “ikhanda liqonde, isifuba siqonde, isisu sidonseleke ngaphakathi, izinqe zidonseleke ngaphakathi, amadolo agobile, izinyawo zisesithendeni sangaphambili, izinzwane zingaphambuki emhlabathini,” okwakha isitayela esiyingqayizivele.
Ukugijima ngesitayela saseNdiya - okusekelwe ku-yoga
ENdiya, i-yoga nokugijima kuhlobene kakhulu. Ukugijima kwamaNdiya kugxila ekuhlanganisweni komzimba nengqondo, kuqala ngokuzijwayeza i-yoga ukuze kulungiswe isimo somzimba, bese kuya ekuqeqeshweni kokugijima. AmaNdiya avame ukusebenzisa indlela yokugijima, ehlanganisa ukugijima nokuphefumula ngendlela yemvelo.
Okwesine, ukugijima kwaseMelika - okusekelwe ekuzilolongeni komzimba
Isiko lokufaneleka kwe-United States ligxile kakhulu ezinhliziyweni zabantu, okuphinde kuthinte indlela yokuqeqesha yokugijima kwaseMelika. Ukugijima kwaseMelika kunaka ukuqeqeshwa kwemisipha yomzimba wonke, kugcizelela "umzimba wohlobo lomdlali". Izindlela zokuqeqesha zaseMelika zifaka phakathi ukuphakamisa izinsimbi, ama-aerobics nezinye izindlela.
Isihlanu, ukugijima kwaseBrithani - isivinini yisona esiyinhloko
Abantu baseBrithani bavame ukuthanda ukusprinta kanye nokugijima ibanga eliphakathi, futhi indlela yokuqeqesha yokugijima yaseBrithani nayo isekelwe esivinini. Ukuqeqeshwa kokugijima kwaseBrithani kudinga "okusheshayo, okunembile, okufushane, okuqhumayo", okugcizelela amandla okusprinta, amandla okuqhuma kanye nekhono lokugxuma okude.
Isithupha, ukugijima kwaseRussia - okusekelwe emandleni
Ukuqeqeshwa kwaseRussia kugxila emandleni nasekukhuthazeleni, ngakho-ke indlela yokuqeqesha yokugijima kwaseRussia nayo isekelwe emandleni. Ukugijima kwaseRussia kuhlanganisa ukuqeqeshwa kwesisindo kanye nokuqeqeshwa kwamandla okuqhuma, futhi kugxila kakhulu ekuxhumaniseni konke.
7. Inkumbulo yemisipha – into ebaluleke kakhulu
Kunoma yiluphi uhlobo lokugijima, inkumbulo yemisipha iyinto engenakuzitshwa. Kungakhathaliseki ukuthi uhlobo luni lwesitayela sokugijima, kuyadingeka ukwakha inkumbulo ngokuzijwayeza okuphindaphindiwe, ukuze imisipha ikwazi ngempela ukuba yingcweti yamakhono okugijima.
Eyesishiyagalombili, ukwenza ngcono ukuma - kuthuthukisa ukusebenza kahle kokugijima
Indlela efanele yokugijima iyisihluthulelo sokuthuthukisa ukusebenza kahle kokugijima. Isakhiwo somzimba sawo wonke umuntu sihlukile, ngakho-ke ukuma kahle kokugijima kwawo wonke umuntu kuhlukile. Ukuthuthukisa ukuma kahle kungagwema ukulimala kwezemidlalo futhi kuthuthukise ukusebenza kahle kokugijima, okuhlanganisa: ukugoba phambili, ukujikijela izingalo zemvelo, ukuqina kwesinqe, njll.
Isishiyagalolunye, isigqi sokuphefumula - isimo sokugijima esikhululekile
Ukuphefumula kuyisisekelo sokugijima, futhi uma ungaphefumuli kahle, ukugijima kuzoba nzima. Uma ufuna ukugijima ngokunethezeka nangokude, udinga ukunaka isigqi sokuphefumula kwakho. Isigqi sokuphefumula singatholakala ngokulungisa isivinini sokugijima, ukuphefumula okujulile njalo njalo.
10. Ukuqeqeshwa kokukhuthazela - Thuthukisa ukufaneleka komzimba
Ukukhuthazela kungenye yamakhono ayisisekelo okugijima, futhi ukuthuthukisa izinga lakho lokukhuthazela kungakusiza ukuthi ugijime isikhathi eside. Ukuqeqeshwa kokukhuthazela kuhlanganisa ukugijima ibanga elide, ukuqeqeshwa okuphakathi, ukuqeqeshwa ezintabeni nezinye izindlela.
Ishumi nanye, ukuqeqeshwa okuqhumayo - thuthukisa isivinini namandla
Amandla okuqhuma ayindlela yokubonakalisa isivinini namandla okugijima. Ukwandisa amandla okuqhuma kungenza ukugijima kusheshe futhi kube nolaka kakhulu. Ukuqeqeshwa okuqhumayo kuhlanganisa ukuqala ukuzivocavoca, ukuzivocavoca ngokushwibeka, ukugijima emuva njalo njalo.
Ukuqeqeshwa kwesisindo - Yakha amandla emisipha
Ukuqeqeshwa kwesisindo kungaqinisa amandla emisipha futhi kuthuthukise ukufaneleka komzimba, okubaluleke kakhulu ekugijimeni ibanga elide neliphakathi. Ukuqeqeshwa kwesisindo kuhlanganisa ukugoqa, ukucindezela ibhentshi, kanye nezisindo.
13. Yidla ukudla okunempilo - Nikeza ukudla okunempilo okwanele
Ukugijima akudingi nje kuphela amandla aqinile omzimba, kodwa futhi nokudla okwanele. Ukudla ukudla okunempilo kunganikeza izakhamzimba namandla anele ukusiza ukugijima kangcono. Ukudla okunempilo kuhlanganisa izakhamzimba ezahlukahlukene ezifana nama-carbohydrate, amaprotheni, namafutha.
Ukuphumula kwesayensi - ukuvimbela ukulimala kwezemidlalo
Ukuphumula ngokwesayensi kuyisihluthulelo sokuvimbela ukulimala kwezemidlalo, kodwa futhi kuyisixhumanisi esibalulekile ekuqeqeshweni kokugijima. Ukuphumula ngokwesayensi kungatholakala ngokulungisa ukuqina kokuqeqeshwa kanye nesikhathi sokuphumula.
15.
Amazwe ahlukene anamasiko okugijima ahlukene kanye nezindlela zokuqeqesha, kodwa ekugcineni, konke kumayelana nokuthuthukisa ukusebenza kokugijima. Ekuqeqeshweni kokugijima, singafunda kokuhlangenwe nakho kwamanye amazwe, ngokwezimo zawo zomzimba kanye nemigomo yokuqeqesha, sithuthukise izinhlelo nezindlela zokuqeqesha ezifanele, ukuze sithuthukise izinga lawo lokugijima.
Isikhathi sokuthunyelwe: Jan-09-2025