Ukugijima njengendlela yokuzivocavoca kazwelonke, akukwazi nje ukuthuthukisa ukuqina komzimba, kodwa futhi kunomthelela ekuphumuleni kwengqondo. Kodwa ungagijima kanjani ngokushesha, kancane futhi ukhululeke kakhudlwana? Emhlabeni jikelele, amasiko ahlukene, indawo, kanye nemikhuba yezemidlalo konke kuthinta indlela abantu abagijima ngayo.Lesi sihloko sizokuhambisa kumasu okusebenza namasiko wamazwe ahlukene ukuze sikusize uthuthukise izinga lakho lokugijima.
Okokuqala, ukugijima kweKenya - ikakhulukazi ukugijima amabanga amade
Ukukhonya kwabagijimi baseKenya emijahweni yamabanga amade kuyaziwa. Indlela yokuqeqesha yokugijima eKenya isiphenduke into ephishekelwa abantu. Abasubathi baseKenya bavame ukusebenzisa "isikhathi esifushane, ukuqina okuphezulu" isitayela sokuqeqesha, baqeqeshe ukugijima ngokushesha, amanani amakhulu, isikhathi esifushane, futhi banake umphumela wokuqeqeshwa ngakunye.
Okwesibili, ukugijima kweJapane - gxila ekumeni nasekuphefumuleni
Inani lesiJapane elithi "ukuvumelana" kanye "nokuziphatha," kanye nesitayela sabo sokugijima sinjalo. Ukugijima kwamaJapane kugcizelela ukuma okuphelele nokuphefumula okulungile, ukugcizelela "ikhanda liqondile, isifuba simile, isisu sidonseleka, ama-hips adonsela phakathi, amadolo aguqe, izinyawo entendeni yangaphambili, izinzwane zisuka phansi", ukwakha isitayela esiyingqayizivele.
Ukugijima kwesitayela samaNdiya - okusekelwe ku-yoga
E-India, i-yoga nokugijima kuxhumene eduze. Ukugijima kwamaNdiya kugxile ekuhlanganisweni komzimba nengqondo, okokuqala ngokwenza i-yoga ukulungisa isimo somzimba, bese uya ekuqeqesheni ukugijima. Ngokuvamile amaNdiya asebenzisa indlela yokugijima, ehlanganisa ukugijima nokuphefumula ngokwemvelo.
Okwesine, ukugijima kwaseMelika - okusekelwe kukuqina
Isiko lokufaneleka lase-United States ligxilile ezinhliziyweni zabantu, elithinta nendlela yokuqeqesha yokugijima kwaseMelika. Ukugijima kwaseMelika kunaka ukuqeqeshwa kwemisipha yomzimba wonke, kugcizelela "umzimba wohlobo lomsubathi". Izindlela zokuqeqesha zokugijima zaseMelika zihlanganisa ukuphakamisa izinsimbi, i-aerobics nezinye izindlela.
Eyesihlanu, ukugijima kwaseBrithani - isivinini siyinhloko
Abantu baseBrithani bavamise ukuthanda ukugijima nokugijima ibanga eliphakathi, futhi indlela yokuqeqesha yokugijima kwaseBrithani nayo isekelwe ngesivinini. Ukuqeqeshwa kokugijima kwaseBrithani kudinga "okusheshayo, okunembile, okufushane, ukuqhuma", okugcizelela ukugijima, amandla okuqhuma kanye nekhono lokuzulazula kwe-longitudinal.
Isithupha, ukugijima kwesiRashiya - amandla asekelwe
Ukuqeqeshwa kweRussia kugxile emandleni nasekukhuthazeleni, ngakho-ke indlela yokuqeqesha yokugijima yaseRussia nayo isekelwe emandleni. Ukugijima kwesiRashiya kuhlanganisa ukuqeqeshwa kwesisindo nokuqeqeshwa kwamandla aqhumayo, futhi kugxile kakhulu ekusebenzisaneni kukonke.
7. Inkumbulo yemisipha - isici esinganaki
Kunoma yiluphi uhlobo lokugijima, inkumbulo yemisipha iyisici esingenakunakwa. Kungakhathaliseki ukuthi hlobo luni lwesitayela sokugijima, kuyadingeka ukwakha inkumbulo ngokuzijwayeza okuphindaphindiwe, ukuze imisipha ikwazi kahle amakhono okugijima.
Isishiyagalombili, ukwenza ngcono kokuma - thuthukisa ukusebenza kahle
Ifomu elifanele lokugijima liyisihluthulelo sokuthuthukisa ukusebenza kahle kokusebenza. Isakhiwo somzimba wawo wonke umuntu sihlukile, ngakho-ke indlela umuntu agijima ngayo ayifani. Ukuthuthukisa ukuma kungagwema ukulimala kwezemidlalo futhi kuthuthukise ukusebenza kahle kokugijima, okuhlanganisa: ukuncika phambili, ukushwibeka kwezingalo zemvelo, ukuqina okhalweni, njll.
Isishiyagalolunye, isigqi sokuphefumula - isimo sokugijima esikhululekile
Ukuphefumula kuwumgogodla wokugijima, futhi uma ungaphefumuli kahle, ukugijima kuzoba nzima. Uma ufuna ukugijima ngokukhululeka nangesikhathi eside, udinga ukunaka isigqi sokuphefumula kwakho. Isigqi sokuphefumula singafinyelelwa ngokulungisa isivinini sokugijima, ukuphefumula okujulile nokunye.
10. Ukuqeqeshwa kokukhuthazela - Thuthukisa ukuqina komzimba
Ukukhuthazela kungenye yamakhono ayisisekelo okugijima, futhi ukuthuthukisa izinga lakho lokukhuthazela kungakusiza ukuthi ugijime isikhathi eside futhi eside. Ukuqeqeshwa kokukhuthazela kuhlanganisa ukugijima ibanga elide, ukuqeqeshwa kwesikhashana, ukuqeqeshwa entabeni nezinye izindlela.
Ishumi nanye, ukuqeqeshwa kweziqhumane - thuthukisa isivinini namandla
Amandla aqhumayo awumfanekiso wejubane namandla okugijima. Ukwenyuka kwamandla okuqhuma kungenza ukugijima kusheshe futhi kube nolaka. Ukuqeqeshwa kweziqhumane kuhlanganisa ukuqala ukuvivinya umzimba, ukugijima ngesivinini, ukugijima emuva nokunye.
Ukuqeqeshwa kwesisindo - Yakha amandla emisipha
Ukuqeqeshwa kwesisindo kungaqinisa amandla emisipha futhi kuthuthukise ukuqina komzimba, okubaluleke kakhulu ekugijimeni ibanga elide neliphakathi. Ukuqeqeshwa kwesisindo kuhlanganisa ama-squats, ama-bench presses, nezisindo.
13. Yidla okunempilo - Nikeza ukudla okwanele
Ukugijima akudingi nje amandla aqinile ngokomzimba, kodwa futhi nokudla okwanele. Ukudla ukudla okunempilo kunganikeza imisoco eyanele namandla ukusiza ukugijima kangcono. Ukudla okunempilo kuhlanganisa izakhi ezihlukahlukene zama-carbohydrate, amaprotheni namafutha.
Ukuphumula kwesayensi - ukuvimbela ukulimala kwezemidlalo
Ukuphumula kwesayensi kuyisihluthulelo sokuvimbela ukulimala kwezemidlalo, kodwa futhi isixhumanisi esibalulekile ekuqeqesheni ukugijima. Ukuphumula kwesayensi kungafinyelelwa ngokulungisa ukuqina kokuqeqeshwa kanye nesikhathi sokuphumula.
15.
Amazwe ahlukene anamasiko ahlukene okugijima nezindlela zokuqeqesha, kodwa ekugcineni, konke kumayelana nokuthuthukisa ukusebenza kokugijima. Ekuqeqesheni okusebenzayo, singafunda kokuhlangenwe nakho kwamanye amazwe, ngokuya ngezimo zabo zomzimba kanye nemigomo yokuqeqeshwa, sithuthukise izinhlelo zokuqeqesha ezinengqondo nezindlela, ukuze sithuthukise izinga lokugijima.
Isikhathi sokuthumela: Jan-09-2025