Ukubaluleka Kokuzivocavoca Njalo:
Ukubaluleka kokuvivinya umzimba njalo akukwazi ukweqiwa ekuphishekeleni ukuphila okulinganiselayo nokunempilo. Ukuzivivinya umzimba akuyona nje indlela yokuphila yokuphila; kuyingxenye ebalulekile yokugcina impilo engcono. Ukuvivinya umzimba njalo kuye kwahlotshaniswa nengozi enciphile yezifo ezingamahlalakhona njengezifo zenhliziyo nemithambo yegazi, isifo sikashukela, nokukhuluphala.
Ngaphandle kwempilo engokomzimba, idlala indima ebalulekile ekuthuthukiseni inhlalakahle yengqondo ngokunciphisa ukucindezeleka, ukukhathazeka nokucindezeleka. Umthelela omuhle wokuvivinya umzimba udlulela emisebenzini yengqondo, ekhuthaza ukugxila okubukhali kanye nesimo senhliziyo esithuthukisiwe. Ukubona ukubaluleka kokuhlanganisa ukuvivinya umzimba njalo ekuphileni kwansuku zonke kusetha isisekelo sokuphila okunempilo nokwanelisayo.
Izinzuzo Zokugijima:
Ukugijima, ikakhulukazi, kuvela njengendlela yokuzivocavoca eguqukayo nefinyelelekayo enikeza insada yezinzuzo kubantu bamazinga ahlukahlukene wokufaneleka. Okokuqala, kusebenza njengokuzivocavoca okunamandla kwenhliziyo, ukuqinisa inhliziyo nokuthuthukisa ukujikeleza kwegazi. Imvelo eshisa ikhalori yokugijima ikwenza kube ithuluzi eliphumelelayo lokulawula isisindo kanye nokuthuthukiswa kwesisindo somzimba esithambile. Ukwengeza, ukugijima kwaziwa ngamandla ako okuthuthukisa ukukhuthazela, ukukhuthaza ukuqina nokuqina.
Ngaphandle kwezinzuzo ezingokomzimba, ukugijima kunezinzuzo ezijulile ezingokwengqondo nezingokomzwelo. Isimo esinesigqi sokugijima sinomphumela wokwelapha, sinikeza inkundla yokukhulula ukucindezeleka nokucaca kwengqondo. Ukukhululwa kwama-endorphin ngesikhathi sokugijima kunomthelela ekuthuthukisweni kwemizwa, okunikeza ikhambi lemvelo lokulwa nokukhathazeka nokucindezeleka. Njengomsebenzi oguquguqukayo futhi oguquguqukayo, ukugijima kungenziwa ngendlela evumelana nomuntu ngamunye, okuvumela umgijimi ngamunye ukuba enze uhambo lomuntu siqu oluya empilweni engcono.
Ezigabeni ezilandelayo, sizocubungula izici ezingokoqobo zokuqala umjikelezo wokugijima, sihlole izinto ezibalulekile, igiya, amasu, namasu azonika abantu amandla okungenela lolu hambo lokuzivivinya olucebisayo.
Ukulungiselela: Igiya Nezingubo Ezibalulekile
Ukuqala umkhuba wokugijima kudinga okungaphezu nje kwesinqumo sokushaya i-treadmill noma imizila. Igiya elifanele kanye nezimpahla zokugqoka yizici ezibalulekile ezingaba nomthelela omkhulu okuhlangenwe nakho kwakho kokugijima, ziqinisekise ukunethezeka, ukuphepha, nokusebenza okuphelele. Nawu umhlahlandlela ophelele wokukusiza ukuthi uzilungiselele ngegiya elibalulekile nempahla:
Izicathulo zokugijima ezifanele:
Ukukhetha Uhlobo Olufanele Lwezicathulo:
Cabanga ngesitayela sakho sokugijima: Ingabe ungumgijimi ongathathi hlangothi, u-overpronator, noma u-underpronator? Ukuqonda ukumakenika kwezinyawo zakho kusiza ekukhetheni izicathulo ezinikeza ukusekela okwanele.
Nquma indawo yakho yokugijima: Izicathulo ezihlukene zibhekana nezindawo ezihlukahlukene, noma ngabe ukugijima komgwaqo, ukugijima kwe-trail, noma ukugijima kwe-treadmill.
Hlola i-arch yakho yonyawo: Ama-arches aphezulu, aphansi, noma avamile athonya uhlobo lwe-cushioning futhi lusekele izicathulo zakho okufanele zinikeze.
Ukufakwa Ngokomsebenzi:
Vakashela isitolo esikhethekile esigijimayo: Abasebenzi abangochwepheshe bangahlaziya ukuhamba kwakho, ukwakheka konyawo, nesitayela sokugijima ukuze bancome izicathulo ezifanele.
Cabangela ukuhlola kwe-biomechanical: Ezinye izitolo zinikeza ukuhlolwa okuthuthukisiwe, okuhlanganisa nokuhlaziywa kwevidiyo, ukuze zinikeze ukufaneleka okunembe kakhudlwana.
Izingubo ezinethezekile neziphefumulayo:
Ukukhetha Izingubo Ezifanelekile:
Izinto ezisusa umswakama: Khetha izingubo ezisula kahle umjuluko ukuze zikugcine womile futhi uvimbele ukuhuquza.
Okucatshangelwayo ngesizini: Uma ukhetha ukugijima ngaphandle, lungisa izingubo zakho ukuze zivumelane nesimo sezulu, ukhethe izindwangu eziphefumulayo ezimweni ezishisayo kanye nezingqimba zezulu elibandayo.
Ukulingana okufanele: Izingubo akufanele zimpintshe kakhulu noma zixege kakhulu, zivumele ukunyakaza okunethezekile ngaphandle kokucasuka.
Izinsiza:
Amasokisi Asusa Umswakama:
Izinto ezibonakalayo: Khetha amasokisi enziwe ngemicu yokwenziwa noma uboya be-merino ukuze ulawule kahle umswakama.
Idizayini engenamthungo: Nciphisa ubungozi bamabhamuza ngokukhetha amasokisi anokwakheka kwezinzwane ezingenamthungo.
Ukujiya okufanele: Cabangela ukujiya kwamasokisi okusekelwe kokuthandwa nguwe kanye nezimo ozobe ugijima kuzo.
I-Sports Bra (Yabesifazane):
Ukwesekwa okufanele: Faka imali kubhodi wezemidlalo ohlinzeka ngokusekela okwanele ngeleveli yakho yomsebenzi kanye nosayizi webele.
Indwangu esusa umswakama: Khetha ubhodisi owenziwe ngezinto eziphefumulayo ezilawula umswakama ukuze uthuthukise ukunethezeka.
Ukuqina okuvikelekile: Qinisekisa ukuthi ubhodisi ulingana kahle ngaphandle kokubangela ukungakhululeki noma ukukhawulela ukunyakaza.
Njengoba uzilungiselela ngezicathulo ezifanele, izingubo zokugqoka, nezinto ezisetshenziswayo, usetha isisekelo sokuzizwisa okujabulisa kakhulu futhi okungenakulimala. Khumbula ukuthi igiya elilungile aligcini nje ngokuthuthukisa ukusebenza kwakho kodwa futhi linomthelela ekwanelisekeni okuphelele kanye nempilo ende yendlela yakho yokugijima.
Ukufudumala nokupholisa phansi:
Njengoba ubopha izicathulo zakho zokugijima futhi ulungiselela ukushaya ithrekhi, kubalulekile ukubona ukubaluleka kwakho kokubili ukufudumala nokupholisa. Le nqubo idlala indima ebalulekile ekuthuthukiseni ukusebenza kwakho, ukuvimbela ukulimala, kanye nokukhuthaza ukuguquguquka okuphelele nokuphila kahle.
Ukuhlela Umjikelezo Wakho Wokugijima Ku-Treadmill
Ukugijima ku-treadmill kunikeza indawo elawulwayo ekuvumela ukuthi uvumelanise ukujima kwakho nezinjongo ezithile kuyilapho unciphisa izici zangaphandle. Nawu umhlahlandlela ohlelekile wokukusiza ukuthi usebenzise umjikelezo wakho wokugijima we-treadmill:
Qala Ngokuhamba:
Ukushintshela Kancane Kokugijima:
Ukuhamba ngokuzifudumeza: Qala ngokuhamba okusheshayo imizuzu emi-5-10 ukuze ukhuphule izinga lokushaya kwenhliziyo yakho futhi ulungise imisipha yakho.
Ukugijima kwe-low-intensity: Ukushintshela ekugijimeni okulula ngesivinini esikhululekile, kancane kancane ukwandisa isivinini njengoba imisipha yakho ifudumala.
Ukulungiswa kwe-incline: Qala ngendawo eyisicaba futhi kancane kancane wethule ukuthambekela okuncane njengoba umzimba wakho ujwayela ukuqina okukhulu.
Ukwakha Ukukhuthazela:
Ukwenyuka Okukhulayo Kwebanga Nesikhathi:
Zibekele imigomo enengqondo: Qala ngamabanga nobude obufinyelelekayo, bese uyandise kancane kancane njengoba ukhuthazela wakho uthuthuka.
Ukwengezwa kwamasonto onke: Khulisa ibanga lakho noma isikhathi ngo-10-15% isonto ngalinye ukuze ugweme ukuzikhandla ngokweqile futhi uvumele umzimba wakho ukuthi uzivumelanise nezimo.
Gada izinga lokushaya kwenhliziyo: Naka izinga lokushaya kwenhliziyo yakho ukuze uqinisekise ukuthi lihlala phakathi kwebanga eliqondiwe, ulungise ukuqina ngokufanele.
Ihlanganisa Ukuqeqeshwa Kwesikhashana:
Izikhawu zesivinini: Shintsha phakathi kwezikhathi zokuqina okuphezulu okugijima nezigaba zokutakula ngesivinini esiphansi.
Izikhawu zokuhlehlisa: Yethula ukuhlukahluka kokuthambekela kokulingisa izinguquko endaweni futhi ubandakanye amaqembu emisipha ahlukene.
Izikhawu ezihleliwe: Sebenzisa izikhathi zesikhawu ezihlelekile (isb, iminithi elingu-1 lokugijima elilandelwa imizuzu emi-2 yokugijima) ukuze kuthuthukiswe ukufaneleka kwenhliziyo nemithambo yegazi.
Ukuqaphela Izimpawu Zesexwayiso:
Ubuhlungu obungapheli:
Hlukanisa phakathi kobuhlungu nobuhlungu: Qonda umehluko phakathi kobuhlungu obuvamile bemisipha nobuhlungu obuqhubekayo obungase bubonise ukulimala.
Funa iseluleko sochwepheshe: Uma ubuhlungu buqhubeka, thintana nochwepheshe wezokunakekelwa kwezempilo noma i-physiotherapist ukuze uthole ukuhlonza okunembile kanye nohlelo lokwelapha.
Izimpawu zokuqeqesha ngokweqile:
Ukukhathala: Ukuzizwa ukhathele njalo naphezu kokuphumula okwanele kungase kubonise ukuziqeqesha ngokweqile.
Ukuncipha kokusebenza: Ukwehla ekusebenzeni kokugijima naphezu kokuqeqeshwa okuvamile kungase kube uphawu lokuziqeqesha ngokweqile.
Ukushintsha kwemizwa:Ukucasuka, ukuguquguquka kwemizwelo, noma ukuncipha kwesisusa kungase kuhlotshaniswe nokuziqeqesha ngokweqile.
Ukuqapha amasiginali omzimba wakho ngokungaguquki, okuhlanganisa izinsuku zokuphumula, kanye nokwehlukanisa indlela yakho yokuzivocavoca kunganciphisa ngokuhlangene ubungozi bokulimala ngokweqile futhi kuthuthukise ukusebenza kwezemidlalo kukonke. Khumbula, ukulalela umzimba wakho kuyisici esibalulekile sokuvimbela ukulimala, okukuvumela ukuba uxazulule izinkinga ezingase zibe khona ngaphambi kokuba zande. Uma ungabaza, ukufuna isiqondiso kochwepheshe bezokunakekelwa kwempilo noma ochwepheshe bokufaneleka kungakunikeza iseluleko esiqondene nawe esifanelana nezidingo zakho ezithile.
Isiphetho:
Empeleni, ukuqala umjikelezo wokugijima akuwona nje amamayela ahlanganisiwe kodwa uguquko oluphelele olulethayo endleleni yakho yokuphila. Kuwukuzinikela kwezempilo, uhambo oluya ekuzitholeni, kanye nobufakazi bamakhono amangalisayo omzimba nengqondo yomuntu. Ngakho-ke, thatha leso sinyathelo sokuqala, zibekele imigomo engokoqobo, futhi uvumele isigqi sezinyathelo zakho sivule indlela yempilo enempilo, ekhuthele kakhudlwana, futhi eyanelisayo. Ukugijima okujabulisayo!
Email : baoyu@ynnpoosports.com
Ikheli: 65 Kaifa Avenue, Baihuashan Industrial Zone, Wuyi County, Jinhua City, Zhejiang, China
Isikhathi sokuthumela: Dec-08-2023