Isiqephu Sokuqalisa
Ukugijimela kuvame ukutholwa izigidi zabantu ngoba kokubili kuhle futhi kufinyeleleke. Konke okudingayo ngempela yizicathulo ezinhle zokugijima nokuzimisela ukuqala.
Ukugijima kungase kubonakale kulula kangangokuthi ukulungiselela ukuqala isimiso esivamile kungase kuzwakala kungenangqondo. Kodwa ukufunda okwengeziwe mayelana nokusebenza ngendlela efanele, ukuthi ukugijima kungakusiza kanjani ukuba ufinyelele imigomo yakho yezempilo, ukuhlala kahle ngenkathi usebenza, futhi okuningi kungakusiza kakhulu ekusizeni ukuthi uthole umkhuba wakho omusha.
Izinzuzo Zokugijima
Iningi labantu eligijimelayo lenzelwe ukwenza izinzuzo ezingokwenyama, ezenhlalakahle nezingokwengqondo . Ibuye ine "ibha ephansi yokungena" -ukudinga imishini enhle, ingabizi kakhulu , futhi ungayenza cishe noma kuphi. Kuyinto futhi imisebenzi eyenza iminyaka; akukaze kube sekwephuzile ukuqala ukusebenza, njengoba abantu abaningi abaye bathatha lo mdlalo benza kanjalo kuma-50s, 60s, ngisho nakuma-70s.
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Thola Fit Ngokushesha Nge Sprints 30-Second
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Ufuna Isivinini Esiningi Namandla Wezemidlalo Yakho? Yenza lo msebenzi
Nazi ezinye zezizathu eziningi ezenza abantu bakhethe ukugijima:
- Yenye yezindlela eziphumelela kakhulu zokufeza imfanelo ye-aerobic.
- Ukugijima kuyashisa ama-khalori amaningi futhi kuyindlela ehlakaniphile yokulahlekelwa isisindo .
- Kuyinto enhle kakhulu yokunciphisa ukucindezeleka.
- Ungakwazi ukugijima wedwa ukuze uthole ukuthula kanye nesikhathi esisodwa, noma nabanye ukuxhumana nabantu.
- Ukhulula i-endorphin uma usebenza futhi (ngezinye izikhathi) uhlangabezana nokuphakama komgijimi .
- Ufezekisa impilo enhle engcono ngokuthuthukiswa okufana nomthamo wamaphaphu aphezulu, ukukhula kwe-metabolism, amazinga we-cholesterol esiphezulu, amandla engeziwe, nokunciphisa ingozi ye-osteoporosis.
Izinhlobo zokugijima
Abaningi abagijimi bahlanganyela kwelinye noma ezinye zezinhlobo ezilandelayo zokusebenza:
- Ukugijima komgwaqo : Enye yezinhlobo ezithandwayo kakhulu zokugijima, ukugijima komgwaqo kuhlanganisa ukugijima emigwaqweni enezakhiwo, emigwaqeni nasemigwaqeni. Yiluhlobo oluhle kunawo wonke lokusebenza-konke okumele ukwenze kuphuma umnyango wakho bese uhamba.
- I-Treadmill Running : Okunye okungcono ukugijima ngaphandle uma isimo sezulu sibi, ukugijima kokuhamba ngezinyawo kuvame ukulula kunokusebenza ngaphandle futhi kungahle kube kuhle kumajoyini akho. Amaphephandaba amaningi avumela abagijimi ukuba bashintshe ijubane labo, bahambe, futhi banamathele ukuze bakwazi ukulingisa ukugijima ngaphandle bese beshintsha ukusebenza kwabo ukuvimbela isithukuthezi .
- Umjaho : Abanye abagijimi bajabulela ukuthakazelisa nokuncintisana kokuhlanganyela emidlalweni yemigwaqo, kusuka kuma- marathon ama-5K kuya ku-half. Iningi labantu lifaka izinhlanga ukuze linganqobi (noma lize liseduze), kodwa ukubeka umgomo wakho futhi ufeze. Amaningi amazambane awakhulelwe aphethwe yilo mdlalo ngemuva kokuqeqeshwa komjaho wabo wokuqala .
- Ukuhamba Kwemoto : Kulabo abathanda ukujabulela izindawo ezizungezile nezokuthula ngenkathi bezivocavoca, ukugijima ukuhamba kuyindlela enhle. Ukuhamba kwemikhumbi ngokuvamile kuqhutshwa emigwaqeni yokuhamba kwezindawo ezihlukahlukene, kusukela eziqhingini kuya ezintabeni. Abagijimi bamathrekhi bangase bazithole behlukana nezimpande, bekhuphuka phezu kwamagogo, begijima emifuleni, noma bewela emagqumeni aphakeme.
- Landelela ukugijima : Abanye abagijimi njengokuthi bagijimela ithrekhi yokuphepha nokulula. Ngethrekhi, akudingeki ukhathazeke ngezimoto, ngamabhayisikili, noma ezilwaneni, futhi kulula ukukala ukuthi usebenza kude kangakanani. Ithrekhi iyindawo yomsebenzi omuhle ekusebenziseni isivinini esihlosiwe uma usulungele ukuthatha ijubane.
Ungaqala kanjani Ngokuqalisa
Kungakhathaliseki ukuthi uqala ukushayela noma ubuyela emuva ngemuva kwekhefu elide, kubalulekile ukuqala kalula futhi uthuthuke kancane kancane ukuze ugweme ukulimala. Nawa amanye amathiphu okuqala ukuthi uqale ngakwesokudla:
- Uma ngabe uthumele isikhathi esingaphezu konyaka, hlola nodokotela wakho ngaphambi kokuqala uhlelo olusebenzayo. Nakuba udokotela wakho cishe esekela umkhuba omusha wokuzivocavoca, angase anikeze izeluleko nezinyathelo zokuqapha.
- Gqoka izicathulo ezigijima ezihambisana kahle futhi yizinhlobo ezifanele zezicathulo zesitayela sakho nesitayela esisebenzayo. Vakashela okukhethekile okusebenza esitolo ukuze ulungele izicathulo ezingcono kakhulu kuwe.
- Yenza okufudumele ngaphambi kokuba uqale ukugijima. Hamba noma wenze i-jog elula imizuzu engu-5 ukuya kwengu-10, noma yenza ezinye izindlela zokufudumala .
- Qinisekisa ukuthi ulandela iseluleko sokuphepha , njengokungahambisani nomgwaqo uma usebenza emigwaqweni.
- Qala ngokugijima / ukuhamba , noma ukushintsha phakathi kwezikhathi zokugijima nokuhamba. Qala ngomzuzu owodwa wokugijima nomzuzu owodwa wokuhamba, bese uzama ukwandisa izikhathi ezihambayo. Njengoba ukhululekile ngokwengeziwe, yenza ushintsho kubo bonke abagijima.
- Gcina ijubane elikhululekile, lokuxoxa. Uma ungakwazi ukukhuluma ngemisho egcwele, wehlisa. Uma ugijima yedwa, zama ukukhuluma nawe.
- Ukuphefumula ngekhaleni lakho nasemlonyeni ukuze uthole umthamo omkhulu we-oxygen. Zama ukwenza ukuphefumula kwesisu ngokujulile ukuze ugweme ukugxeka okuhlangene noma izigqoko.
- Yenza imvamisa kunomshini noma ibanga. Yakha isimiso sokugijima masonto onke ukuze ungene emisebenzini evamile.
- Khuphuka phansi ngokwenza ukugijima okulula noma ukuhamba ngemva kokugijima kwakho. Ukulwela kancane kancane kuzokusiza ugweme imisipha eqinile.
Ifomu elifanele lokugijima
Ukugijima kuyinhlangano engokwemvelo, kodwa ukusebenzisa ifomu efanele yokusebenza kuzokusiza ukuba usebenze kahle, ugcine amandla, futhi ugweme ukulimala futhi ungakhululeki.
Nazi ezinye iziphakamiso zefomu eziyisisekelo:
- Gcina ukuma kwakho okuqondile bese kulungiswa. Ikhanda lakho kufanele libe phezulu, ubuyele emuva ngqo, namazinga ehlombe. Gcina amahlombe akho ngaphansi kwezindlebe zakho futhi ugcine i-pelvis engekho hlangothi. Qinisekisa ukuthi awunciki phambili noma ubuyele esikhwameni sakho, abanye abagijimi abakwenzayo njengoba bekhathele.
- Amahlombe akho kufanele akhululeke futhi abekwe isikwele noma abuke phambili, angazingeli. Ukujikijela amahlombe okude kakhulu kufinyelela ukuqinisa isifuba nokuvimbela ukuphefumula.
- Bheka phambili. Gxila amehlo akho phansi emamitha angaba ngu-10 kuya kwangu-20 phambi kwakho.
- Izingalo zakho kufanele zigijimele emuva futhi ziphume ehlangothini lakho lehlombe, hhayi umhlanganiso wakho wegoli. Shayela ibhoksi lakho emuva bese ulivumela libuyele emuva kuwe. Isandla sakho kufanele sicishe sidle isikhwama sakho njengoba ingalo yakho ibuya phambi kwakho.
- Njengoba ugijima, gcina izingalo nezandla zakho zikhululekile ngangokunokwenzeka. Ungabamba ngobumnene izandla zakho, njengokungathi ubambe iqanda futhi awufuni ukuliphula. Ungafaki izintambo ngoba zingabangela ukungezwani ezandleni zakho, emahlombe nasentanyeni.
- Zama ukugcina izandla zakho ezingeni lesikhumba, ngokuqondile lapho zingase zihlukumeze khona isikhwama sakho. Izingalo zakho kufanele zibe ngecala elingama-90 degree.
- Ungabi umgijimi wezinyosi noma umshayeli wesithende. Uma uhlala ezinzwaneni zakho, amathole akho azoqina noma uzokhathala ngokushesha, futhi ungase uhlakulele ubuhlungu obukhulu . Ukufika ezithendeni zakho kusho ukuthi usuqedile futhi uphula, okuchitha amandla futhi kungabangela ukulimala. Zama ukuhamba phakathi kwezinyawo zakho, bese uqaqa phambili ezinyaweni zakho.
Ukuhamba-Ukuqeqeshwa
Kungumqondo omuhle ukuxuba eminye imisebenzi emgomweni wakho wokuqeqeshwa. Ukuhamba ngebhayisikili, ukubhukuda, amanzi ajulile agijima, ukudoba, noma ukusebenzisa umqeqeshi we-elliptical yizo zonke izivivinyo ze-aerobic ezengeziwe ezokusiza ukuba ugweme ukushiswa. Ukuqeqesha okuphambene nomzimba kusiza ukulinganisela amaqembu ahlukene ama-muscle, ukuvimbela ukulimala ngokweqile, futhi uhlanganise isimiso sakho sokuzivocavoca. Ukuqeqeshwa kwamandla okuphindwe kabili ngesonto kungasiza ekuvimbeleni ukulimala .
Ukugijima kumozulu engalungile
Ngenkathi sonke singathanda ukuthola isimo sezulu esiphelele, esiphuthumayo yonke iminyaka, siyazi ukuthi kuzoba nezikhathi eziningi lapho izimo zezulu zizoba ngaphansi kokuhleleka kokusebenza. Nanka ezinye izincomo zokuhlala uphephile futhi uphilile futhi usaqhubeka nokugijima kwakho ku:
I-Weather Weather Running
- Gqoka ezinqabeni. Qala ngendwangu encane yezinto zokwakha ezifana ne-polypropylene, okuyi-swept sweat emzimbeni wakho. Hlala kude nekotoni ngoba ithinta umswakama futhi kuzokugcina umanzi. Ingqimba engaphandle, ephefumulayo yenyiloni noma i-Gore-Tex izokusiza ukuvikela umoya nomvula, ngenkathi ushiya ukushisa nomswakama ukuvimbela ukushisa nokushisa. Uma ubanda kakhulu, uzodinga ungqimba ophakathi, olufana ne-polar eboyeni, ukuze uthole ukungenelela okungeziwe.
- Vala ikhanda lakho kanye nemikhawulo. Ukugqoka isigqoko kuzokusiza ukuvimbela ukushisa kokushisa, ngakho-ke uhlelo lwakho lokujikeleza luyoba nokushisa okungaphezulu ukusabalalisa kuwo wonke umzimba. Gqoka amagilavu noma ama-mittens ezandleni zakho namasokisi afudumele ezinyaweni zakho.
- Ungadli ngokweqile. Uzofudumala uma usuhamba, ngakho kufanele uzizwe kancane uma uqala ukugijima kwakho. Uma ufudumala futhi ukhululekile uma uqala kuqala, uzoqala ukujuluka ngokushesha ekuqaleni kwakho. Umthetho omuhle wesithupha: Gqoka njengokungathi ama-degrees angu-20 afudumele ngaphandle kunalokho. Thola amathiphu amaningi okugqoka kanjani ukushisa kwezulu okubandayo .
I-Hot Weather Running
- Izembatho ezikhanyayo, izingubo ezizimele zizosiza umzimba wakho uphefumule bese uzipholisa ngokwemvelo. Izembatho zokugqoka zivumela ukuthi inqubo nembala emnyama ithole ukukhanya kwelanga nokushisa. Gqoka izindwangu zokwenziwa (hhayi ukotini) ngoba zizocwilisa umswakama kude nesikhumba sakho ukuze ukuphuphuma kwe-cooling kwenzeke. Uma ufuna ukugqoka okuthile ekhanda lakho ukuvimba ilanga, gqoka i-visor. Isigqoko sinzima kakhulu futhi sibamba ukushisa. Thola amathiphu amaningi ukuthi ungagqoka kanjani isimo sezulu esifudumele .
- Ngaphezu kokuphuza amanzi uma usomile, ungasebenzisa amanzi ukuze uzipholise ngesikhathi sokugijima. Uma uphezulu, ukuphuza amanzi ekhanda lakho nomzimba kuzokupholisa ngokushesha futhi ube nomthelela ohlala njalo lapho amanzi ephuma esikhumbeni sakho. Amakha amahle ukushayela amanzi abandayo yikhanda lakho, emuva kwentamo yakho, nangaphansi kwezandla zakho.
- Ngosuku lomncintiswano (noma nganoma yikuphi ukuqeqeshwa okujulile), thatha isimo sezulu ngesimo. Izimo ezifudumele nezimswakama akusona isikhathi sokuzama ukusunduza ijubane lakho. Ungazami ukushaya ukushisa. Yehla phansi, thatha izinkambo zokuhamba, futhi ulondoloze imizamo yakho kanzima yezulu epholile. Uma izimo zihlukumeza ngempela, yenza okunye okushicilela phansi , uma lokho kuyindlela.
Hydration and Nutrition for Abagijimi
Ulahlekelwa amanzi ngokuthuthumela, kungakhathaliseki ukuthi kubanda noma kushisa, ngakho-ke udinga ukuphuza ngaphambi, ngesikhathi, nangemva kokugijima kwakho. Uma ugijima, kufanele uqaphele ukoma nokuphuza uma usomile. Uma ubheka umthetho ojwayelekile wesithupha wokusetshenziswa kwamanzi ngesikhathi sokugijima kwakho, kufanele uthathe ama-ounces amane kuya kweziyisithupha zomnyuzi njalo ngemizuzu engu-20 ngesikhathi ugijima. Abagijimi abagijima ngokushesha kunamahora amaminithi ayisishiyagalombili kufanele baphuze ama-ounces ayisithupha kuya kwangu-8 njalo ngemizuzu engu-20.
Nawa amanye amathiphu othize wezinkathi ezinde noma izinhlanga:
- Qala ukuhlanza izinsuku ezimbalwa ngaphambi kokuba ugijime noma uhlanga. Ungangena ngamanzi alula; akudingeki uphuze iziphuzo zezemidlalo.
- Ihora ngaphambi kokuqala ukugijima, zama ukuphuza cishe ama-ounces angu-16 wamanzi noma amanye amakhemikhali angenayo i-caffeinated. Yeka ukuphuza ngalesosikhathi, ukuze ungabi namanzi amaningi futhi ugweme ukuma ukuze uye endlini yokugezela ngenkathi ugijima.
- Uma ungenayo ukufinyelela kwamanzi emigwaqweni yakho yokugijima, kuzodingeka uthwale amanzi akho. Hlola ezinye izithwali ezithinta amanzi ongazisebenzisela ukubamba amanzi akho oketshezi ngenkathi ugijima. Kodwa-ke, uma ugijimela emncintiswaneni, akudingeki ukuthi uthwale amanzi akho ngoba kufanele kube khona ukuyeka amanzi kule nkambo.
- Ngesikhathi sokusebenza isikhathi eside (amaminithi angu-90 noma ngaphezulu), ezinye zokudla kwakho okuketshezi kufanele zifake isiphuzo sezemidlalo ( njengeGatorade ) ukuze ithathe isikhundla se-sodium elahlekile nezinye izamaminerali (electrolytes). I-carbohydrate kanye ne-electrolytes ekuphuzeni kwezemidlalo nakho kukusiza ukuba uthathe ngokushesha amanzi.
- Qinisekisa ukuthi uphinde uvuselele ngemuva kokugijima kwakho isikhathi eside. Uma umchamo wakho ubomvu omnyama, usuphelelwe amanzi. Gcina amanzi kuze kube yilapho umchamo wakho umbala ophuzi obala, njenge-lemonade.
Okudlayo ngaphambi, ngesikhathi, nangemva kokugijima kunomthelela omkhulu ekusebenzeni kwakho nokubuyisela.
- Ngaphambi kokugijima, kufanele udle okuthile okukhanya okuphezulu kuma-carbohydrate kodwa okuncane kunamafutha, amaprotheni, kanye ne-fiber. Hlela ukuqedela ukudla amaminithi angu-90 kuya kwangu-120 ngaphambi kokuba uqale ukusebenza.
- Uma uzobe usebenza isikhathi eside kunamaminithi angu-90, kuzodingeka ushintshe ezinye zamandla oshisayo. Umthetho jikelele wesithupha ungadla amakholori angu-100 emva kwehora kanye namanye ama-kilojoule angu-100 njalo ngemizuzu engu-45. Imithombo emihle yokudla elula ukuyithwala futhi idle ekuhambeni ihlanganisa amandla agesi nama-chews , imigoqo yezemidlalo noma i-candy.
- Ngemuva kwesikhathi eside, ukubuyisela imisipha yeglycogen (iglucose egciniwe), udle ama-carbs namaprotheni kungakapheli imizuzu engu-30 ekuqedeni ukugijima kwakho. Isilinganiso esihle sama-carbs kuya kwamaprotheni singama-3 kuya ku-1.
> Umthombo:
> Maharam, Lewis, MD, et al. "Iziphakamiso ze-IMMDA ezibuyekeziwe ze-Fluid for Runners and Walkers."