Ukubaluleka Kokuzivocavoca Okuvamile：
Ukubaluleka kokuvivinya umzimba njalo akunakuphikiswana ngakho ekuphishekeleni impilo elinganiselayo nenempilo. Ukuzibandakanya emisebenzini yomzimba akuyona nje indlela yokuphila; kuyisici esiyisisekelo sokugcina impilo enhle. Ukuvivinya umzimba njalo kuye kwahlotshaniswa nengozi encishisiwe yezifo ezingamahlalakhona ezifana nezifo zenhliziyo, isifo sikashukela kanye nokukhuluphala.
Ngaphandle kwempilo yomzimba, idlala indima ebalulekile ekuthuthukiseni inhlalakahle yengqondo ngokunciphisa ukucindezeleka, ukukhathazeka, kanye nokucindezeleka. Umphumela omuhle wokuzivocavoca udlulela emisebenzini yokuqonda, ukhuthaza ukugxila okubukhali kanye nesimo sengqondo esithuthukisiwe. Ukuqaphela ukubaluleka kokufaka ukuzivocavoca njalo empilweni yansuku zonke kubeka isisekelo sokuphila okunempilo nokwanelisayo.
Izinzuzo Zokugijima：
Ukugijima, ikakhulukazi, kuvela njengendlela yokuzivocavoca enamandla nefinyelelekayo enikeza izinzuzo eziningi kubantu abanamazinga ahlukahlukene okuqina komzimba. Okokuqala, kusebenza njengokuzivocavoca okunamandla kwenhliziyo, okuqinisa inhliziyo nokuthuthukisa ukujikeleza kwegazi. Ukugijima okushisa amakhalori kwenza kube ithuluzi eliphumelelayo lokulawula isisindo kanye nokuthuthukiswa kwemisipha engenamafutha. Ngaphezu kwalokho, ukugijima kwaziwa ngekhono lakho lokuthuthukisa ukukhuthazela, ukukhuthaza ukuqina nokuqina.
Ngaphandle kwezinzuzo zomzimba, ukugijima kunezinzuzo ezijulile zengqondo nengokomzwelo. Isimo sokugijimisa esinesigqi sinomphumela wokwelapha, sinikeza ipulatifomu yokukhululeka ekucindezelekeni kanye nokucaca kwengqondo. Ukukhishwa kwama-endorphin ngesikhathi sokugijima kunegalelo ekuthuthukisweni kwesimo sengqondo, okunikeza ikhambi lemvelo lokulwa nokukhathazeka nokucindezeleka. Njengomsebenzi oguquguqukayo futhi oguquguqukayo, ukugijima kungenziwa ngokwezintandokazi zomuntu ngamunye, okuvumela umgijimi ngamunye ukuba enze uhambo lwakhe oluqondene nempilo engcono.
Ezigabeni ezilandelayo, sizohlola izici ezisebenzayo zokuqala isimiso sokugijima, sihlole izinto ezibalulekile okufanele zicatshangelwe, imishini, amasu, kanye namasu azonika abantu amandla okuqala lolu hambo lokuzivocavoca olucebisayo.
Ukulungiselela: Izinto Ezibalulekile Nezingubo
Ukuqalisa inqubo yokugijima kudinga okungaphezu nje kwesinqumo sokusebenzisa i-treadmill noma imizila. Izingubo ezifanele kanye nezingubo kuyizinto ezibalulekile ezingathinta kakhulu isipiliyoni sakho sokugijima, ukuqinisekisa induduzo, ukuphepha, kanye nokusebenza kahle. Nasi umhlahlandlela ophelele wokukusiza ukulungiselela ngezingubo ezibalulekile kanye nezingubo:
Izicathulo Zokugijima Ezifanele:
Ukukhetha Uhlobo Olufanele Lwezicathulo:
Cabanga ngesitayela sakho sokugijima: Ingabe ungumgijimi ongathathi hlangothi, osebenzisa i-overpronator, noma osebenzisa i-underpronator? Ukuqonda indlela osebenza ngayo izinyawo zakho kusiza ekukhetheni izicathulo ezinikeza ukwesekwa okwanele.
Nquma indawo yakho yokugijima: Izicathulo ezahlukene zilungele izindawo ezahlukene, kungaba ukugijima emgwaqweni, ukugijima emzileni, noma ukugijima emshinini wokugijima.
Hlola i-arch yonyawo lwakho: I-arch ephezulu, ephansi, noma evamile ithonya uhlobo lwe-cushion kanye nokusekelwa okufanele kunikezwe izicathulo zakho.
Ukufaneleka Komsebenzi:
Vakashela isitolo sokugijima esikhethekile: Abasebenzi abangochwepheshe bangahlaziya indlela ohamba ngayo, isakhiwo sezinyawo, kanye nesitayela sokugijima ukuze batuse izicathulo ezifanele.
Cabanga ngokuhlolwa kwe-biomechanical: Ezinye izitolo zinikeza ukuhlolwa okuthuthukisiwe, okuhlanganisa nokuhlaziywa kwe-video gait, ukuze kuhlinzekwe ngokufaneleka okunembe kakhudlwana.
Izingubo Ezikhululekile Neziphefumulayo:
Ukukhetha Izingubo Ezifanele:
Izinto zokususa umswakama: Khetha izingubo ezisusa umjuluko ngempumelelo ukuze uhlale womile futhi uvimbele ukukhwehlela.
Izinto okufanele uzicabangele ngezikhathi ezithile: Uma ukhetha ukugijimela ngaphandle, vumelanisa izingubo zakho nesimo sezulu, ukhethe izindwangu eziphefumulayo ezimweni ezishisayo bese uzibeka emazingeni abandayo.
Ukulingana okufanele: Izingubo akufanele ziqine kakhulu noma zikhululeke kakhulu, okuvumela ukunyakaza okukhululekile ngaphandle kokucasula.
Izesekeli:
Amasokisi Asusa Umswakama:
Izinto Ezibalulekile: Khetha amasokisi enziwe ngemicu yokwenziwa noma uboya be-merino ukuze uphathe umswakama ngempumelelo.
Umklamo ongenamthungo: Nciphisa ingozi yama-blister ngokukhetha amasokisi anomumo oqinile wezinzwane.
Ubukhulu obufanele: Cabanga ngobukhulu bamasokisi ngokusekelwe kulokho okuthandwa nguwe kanye nezimo ozogijima kuzo.
I-Sports Bra (Yabesifazane):
Ukusekelwa okufanele: Tshala imali ku-sports bra enikeza ukwesekwa okwanele kwezinga lomsebenzi wakho kanye nosayizi webele.
Indwangu esusa umswakama: Khetha i-bra eyenziwe ngezinto eziphefumulayo ezilawula umswakama ukuze kuthuthukiswe induduzo.
Ukulingana okuqinile: Qinisekisa ukuthi i-bra ilingana kahle ngaphandle kokubangela ukungakhululeki noma ukuvimbela ukunyakaza.
Njengoba ugqoka izicathulo ezifanele, izingubo, kanye nezesekeli, ubeka isisekelo sesipiliyoni sokugijima esijabulisayo nesingenazo izingozi. Khumbula ukuthi igiya elifanele aligcini nje ngokuthuthukisa ukusebenza kwakho kodwa futhi lifaka isandla ekwanelisekeni okuphelele kanye nokuphila isikhathi eside kwenqubo yakho yokugijima.
Ukufudumeza Nokupholisa：
Njengoba ubopha izicathulo zakho zokugijima futhi ulungiselela ukufika emzileni, kubalulekile ukuqaphela ukubaluleka kokuzifudumeza kanye nokuphola. Lezi zindlela zidlala indima ebalulekile ekwenzeni ngcono ukusebenza kwakho, ukuvimbela ukulimala, kanye nokukhuthaza ukuguquguquka kanye nenhlalakahle iyonke.
Ukwakha Umzila Wakho Wokugijima Emshinini Wokunyathela
Ukugijima ku-treadmill kunikeza indawo elawulwayo ekuvumela ukuthi uhlele ukuzivocavoca kwakho ngemigomo ethile ngenkathi unciphisa izici zangaphandle. Nasi umhlahlandlela ohlelekile wokukusiza ukuthi usebenzise ngokugcwele inqubo yakho yokugijima ku-treadmill:
Qala Ngokuhamba:
Ukuguquka Kancane Kancane Kuya Ekugijimeni:
Ukuhamba ngokuzifudumeza: Qala ngokuhamba ngokushesha imizuzu emi-5-10 ukuze uphakamise izinga lokushaya kwenhliziyo yakho futhi ulungiselele imisipha yakho.
Ukujima okunamandla aphansi: Ukushintshela ekujimeni okulula ngesivinini esikhululekile, kancane kancane kwandisa isivinini njengoba imisipha yakho ifudumala.
Ukulungiswa kokuthambekela: Qala ngendawo eyisicaba bese ufaka kancane kancane ukuthambekela njengoba umzimba wakho ujwayela ukuqina okukhulu.
Ukuqina Kokwakha:
Ukwanda Okuqhubekayo Kwebanga Nesikhathi:
Zibekele imigomo enengqondo: Qala ngamabanga nobude obungafinyeleleka, bese uwandisa kancane kancane njengoba ukukhuthazela kwakho kuthuthuka.
Ukwanda kwamasonto onke: Khulisa ibanga lakho noma isikhathi sakho 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 ukuqinisekisa ukuthi lihlala ngaphakathi kwebanga eliqondiwe, ulungise ubukhali ngokufanele.
Ukuhlanganisa Ukuqeqeshwa Kwesikhashana:
Izikhawu zesivinini: Shintsha phakathi kwezinkathi zokugijima ngamandla aphezulu kanye nezigaba zokubuyela esimweni esisheshayo.
Izikhawu zokuthambekela: Yethula ukuhlukahluka kokuthambekela ukuze ulingise izinguquko endaweni futhi uhlanganise amaqembu emisipha ehlukene.
Izikhawu ezihleliwe: Sebenzisa izikhathi ezihleliwe zezikhawu (isib., umzuzu owodwa wokusheshisa ukugijima ulandelwe imizuzu emibili yokugijima) ukuze uthuthukise ukuqina kwenhliziyo nemithambo yegazi.
Ukuqaphela Izimpawu Zesixwayiso:
Ubuhlungu Obuqhubekayo:
Hlukanisa phakathi kobuhlungu nobuhlungu: Qonda umehluko phakathi kobuhlungu obuvamile bemisipha nobuhlungu obuqhubekayo obungase bubonise ukulimala.
Funa iseluleko sochwepheshe: Uma ubuhlungu buqhubeka, xhumana nochwepheshe wezempilo noma udokotela wezokwelapha umzimba ukuze uthole ukuxilongwa okunembile kanye nohlelo lokwelashwa.
Izimpawu Zokuqeqesha Ngokweqile:
Ukukhathala: Ukuzizwa ukhathele njalo naphezu kokuphumula okwanele kungase kubonise ukuziqeqesha ngokweqile.
Ukwehla kokusebenza: Ukwehla kokusebenza kokugijima naphezu kokuqeqeshwa okuvamile kungaba uphawu lokuqeqeshwa ngokweqile.
Ukushintsha kwesimo sengqondo:Ukucasuka, ukushintshashintsha kwemizwelo, noma ukwehla kwesisusa kungahlotshaniswa nokuqeqeshwa ngokweqile.
Ukuqapha njalo izimpawu zomzimba wakho, ukufaka izinsuku zokuphumula, nokushintshashintsha isimiso sakho sokuzivocavoca kunganciphisa ndawonye ingozi yokulimala ngokweqile futhi kuthuthukise ukusebenza kwezemidlalo jikelele. Khumbula, ukulalela umzimba wakho kuyisici esibalulekile sokuvimbela ukulimala, okukuvumela ukuthi ubhekane nezinkinga ezingaba khona ngaphambi kokuba zibhebhetheke. Uma ungabaza, ukufuna isiqondiso kochwepheshe bezempilo noma ochwepheshe bokuqina komzimba kungakunikeza iseluleko esiqondene nawe esifanela izidingo zakho ezithile.
Isiphetho：
Empeleni, ukuqala inqubo yokugijima akukhona nje kuphela ngamamayela ahlanganisiwe kodwa noshintsho oluphelele olulethayo endleleni yakho yokuphila. Kuwukuzibophezela empilweni, uhambo oluya ekuzitholeni, kanye nobufakazi bamakhono amangalisayo omzimba nengqondo yomuntu. Ngakho-ke, thatha leso sinyathelo sokuqala, ubeke imigomo engokoqobo, futhi uvumele isigqi sezinyathelo zakho sivule indlela yokuphila enempilo, esebenzayo, neyanelisayo. Ukugijima okujabulisayo!
Email : baoyu@ynnpoosports.com
Ikheli: 65 Kaifa Avenue, Baihuashan Industrial Zone, Wuyi County, Jinhua City, Zhejiang, China
Isikhathi sokuthunyelwe: Disemba-08-2023