Ukuzivocavoca okulula futhi okufinyeleleka kakhulu ukuze uhlale ujabule, amandla nempilo kusebenza khona. Abaningi abangabheki njengabangenalutho, kodwa empeleni akusilo futhi kuyasiza umzimba uma umuntu eyazi indlela efanele yokubulawa.
Ukugijima endaweni - okuhle nokubi
Kuyiphutha ukukholelwa ukuthi ukugijima endaweni efanelekile kuphela kubantu abanezinkinga zempilo. Eqinisweni, ngokukhishwa okufanele kwalolu hlelo, ungathola umphumela ofanayo, kokubili kokunqoba indawo enzima. Izinzuzo zokusebenza kule ndawo zifakazelwa ngucwaningo, kodwa ingozi ingenziwa uma kunezinkinga zezempilo, ngakho-ke uma uhlela ukubandakanya ngokujulile, udinga ukuvakashela udokotela.
Ukugijima endaweni lapho kuhle
Abaningi baqala ukugijima nxazonke ukuze bathole imizimba yabo ngokuhlelekile bese beba ngcono. Ukuze uqonde ukuthi ukugijima kuleyo ndawo kuyasiza, udinga ukucabangela izinzuzo eziyinhloko zalesi sivivinyo:
- Kuvunyelwe ukusebenzisa abantu abaphikisanayo emithwalweni ejulile yokusebenza. Lokhu kusebenza kakhulu ohlelweni lwesisipha, amajoyina nenhliziyo.
- Ukuqeqeshwa kusebenze umsebenzi wesistimu ye-excretory, ngakho-ke kusukela emzimbeni kanye nokuthuthumela kungaba nemikhiqizo etholakalayo ye-metabolism kanye nosawoti owedlula.
- Ngokubheka indlela yokubulawa, kungenzeka ukunciphisa umthwalo emgodleni nasemadolweni.
- Ukuthola ukuthi yini ewusizo ukusebenza, kufanelekile ukukhomba ukuthi uthuthukisa ukukhuthazela nokusebenzisana.
- Ngemuva kwekilasi, kuyoba nokuphuthuma kwamandla nomoya omuhle.
Ukugijima endaweni - ukulimaza
Izinkinga ngesikhathi sokuqeqesha zingenzeka kuphela uma umsebenzi ungenzi kahle. Ukulimala kungatholakala uma uhamba ngezicathulo ezingafanele noma ungabhinca izicathulo, ngakho-ke ama-sneakers kufanele abe nokuqeqeshwa okuphumelelayo. Ukwazi ukuthi ukugijima kunikeza indawo, kufanele uqaphele ukungaphumeleli kokuqeqeshwa okunjalo, ngakho-ke, iningi liwumthwalo onciphise kanye ne-monotony. Ukukhipha noma ukunciphisa, sebenzisa amacebo ahlukene, isibonelo, shintsha isigqi nokuqina kokugijima.
Mangaki amakhilogremu umncintiswano uvutha endaweni?
Lona omunye wemibandela esemqoka kubantu abahlanganyela ezemidlalo ukuze banciphise isisindo . Uma unesithakazelo ukuthi ukugijima kusebenza kahle yini, kuyafaneleka ukwazi ukuthi ngehora lokuqeqeshwa ngaphandle kwekhefu elikhulu ungashisa kuze kufike ku-400-500 kcal. Ukuqhathanisa, lapho ugijimela, uchitha inani elifanayo lamakhalori, futhi uma ugijima entabeni, 600-700 kcal. Umehluko awubalulekile, kodwa kulula ukwenza lapho futhi ungakwenza noma kuphi noma kunini. Ukuze uthuthukise ukusebenza kahle, ungenza, isibonelo, ugijimise endaweni enekhono eliphakeme, ukuqoqa nokunye nokunye.
Ukugijima endaweni - inqubo yokubulawa
Kunconywa ukuba amakilasi alungiselele umuthi we-rubber ukuze izicathulo zingapheli. Izindawo ezizungezile zamahhala ukuze kungangeni lutho. Kubalulekile ukwazi ukuthi usebenza kanjani endaweni:
- Ukuqala ukuqeqeshwa kubalulekile ngokufudumala ukufudumala imisipha nokulungisa amalunga. Kunconywa ukwenza ukujikeleza kwamalungu ahlukene.
- Yima ngokuqondile, uphakamise izingalo zakho ezigobile esifubeni sakho. Kubalulekile ukuphumula imilenze yomuntu ngamunye, uthinta phansi nge-front kuphela yezinyawo, okubalulekile ekunciphiseni. Qaphela amadolo, okungafanele ahluleke ngokugcwele ngesikhathi sokunyakaza.
- Khumbula, ukuphakama kwamadolo kuwukuthi, amandla angaphezulu azosulwa. Akunconywa ukuthi uwakhulise ngenhla ukufanisa phansi.
- Ukuzivocavoca okugijima endaweni kubalulekile ukwenza, ubambe umhlane wakho ngokuqondile futhi udonse isisu sakho. Buka lokhu ngesikhathi sokusebenza konke.
Ngokwehlukana kufanelekile ukucabangela ukugijima endaweni ngokusizwa kwesitatimende sokunyathelisa. I-simulator ikuvumela ukuba uqaphele inqubo yokuqeqesha, ushintshe umthwalo bese uqapha isimo somzimba. Ngenkathi uqhuba ithrekhi, kungenzeka ukulingisa ukunyakaza ezindaweni eziyingozi, ukushintsha isimo sengqondo. Abaningi be-simulators banethuba lokukhetha uhlelo olukhululekile futhi olunzulu, okubalulekile ukuthola imiphumela emihle.
Ukugijima esakhiweni sokulahlekelwa isisindo
Ukuze uqale inqubo yokulahlekelwa isisindo, kudingeka usebenzise njalo, futhi ungakwenza ekhaya. Kumele kuqondwe ukuthi ukugijima kule ndawo kusiza ukunciphisa isisindo, ukuqeqeshwa njalo njalo kunomthelela ekushiseni ama-calorie, kuthuthukise umzimba kanye nokuthuthukisa imisipha. Kunezici eziningana okufanele zicatshangelwe ukuze amakilasi aphumelele:
- Uma ufuna ukubona imiphumela enyangeni, imizuzu engu-15-20 izothola. ukuqeqeshwa nsuku zonke. Kunconywa ukuba usebenze endaweni yokunciphisa ikhaya ukuze ufake phakathi kokuqeqeshwa okujwayelekile. Ingabe ama-squats, amaphaphu, elula nokunye okunjalo.
- Qala ngemithwalo encane nekhululekile, isibonelo, ngemizuzu engu-10-15. Bese ukwandisa kancane kancane nesigqi sokugijima.
- Umphumela omuhle wokulahlekelwa isisindo yisikhathi sokugijima, okusho ukushintsha i-tempo esheshayo nokunciphisa. Sebenzisa ukuhluka okuhlukile kokusebenza, isibonelo, ngokuphakama kwamadolo, ukuhamba noma ukushintsha.
Ukugijima endaweni yokukhuthazela
Lokhu kungenye yezindlela eziphumelelayo nezitholakalayo abagijimi abasebenzisa ukuthuthukisa ukukhuthazela. Ukusebenza kokusebenza emhlabathini kuqinisekiswa yibo abaqeqeshi abaningi. Ukuze ukhuthaze ukukhuthazela, kunconywa ukuba ugijime, uphakamise amadolo akho phezulu, futhi ukunyakaza kufanele kwenziwe ngesikhathi esiphezulu. Ukugijima endaweni yokukhuthazela kufanele kucabangele imininingwane eminingi:
- Kunconywa ukuphakamisa imilenze ngaphambi kokufana nesitezi. Ukuze ulawule, ungabamba izintende zezandla zakho phambi kwakho ezingeni lesikhumba.
- Ukuphefumula kuyadingeka kuphela ngekhala, ukuze ungadli futhi ugcine ithempeli.
- Ukuze uthuthukise imiphumela, ukunciphisa isikhathi esifushane noma ukusheshisa kokunyakaza kungenziwa.