Kungani, kufanele uwele noma nini
Izinzuzo zokuqeqesha abagijimi
Ukuqeqesha isiphambano noma yimuphi umdlalo noma ukuzivocavoca okufakazela umdlalo wakho oyinhloko - kulokhu, kusebenza. Kungakhathaliseki ukuthi ungumgijimi oqala noma umqhudelwano onolwazi, ungazuza ekuqeqeshweni kokuhamba phambili. Nazi izizathu eziningana ukuthi kungani abagijimi kufanele baqeqekele:
- Kuyasiza ukulinganisela amaqembu akho omzimba. Ukuqeqesha okuphambene nakho kusiza ukuqinisa imisipha yakho engeyona egijima futhi ihlala emisipha yakho egijima. Ungagxila emisipha ethile, njengamathanga akho angaphakathi, angatholi ukusebenza kakhulu ngenkathi esebenza futhi angase abe buthakathaka kunemisipha yakho esebenzayo.
- Uzogcina noma uthuthukise ukuqina komzimba wakho. Imisebenzi eminingi yokuqeqeshwa okuhamba phambili yimizimba emihle yokusebenza kwengqondo, ngakho-ke bayakha kulezi zinzuzo ezifanayo zokusebenza.
- Linciphisa ithuba lakho lokulimala. Ngokulinganisa imisipha yakho ebuthakathaka nabanamandla akho, uzosiza ukunciphisa amathuba okulimala. Ukubamba iqhaza emisebenzini yokuqeqesha okuphambene nomthelela ophansi, njengokubhukuda noma amanzi okugijima, kuzonciphisa nokucindezeleka kumajoyini akho, okuvame ukuba yindawo embi kakhulu yabagijimi.
- Uzogwema ukuthukuthela ngokusebenza. Ukugijima usuku nosuku ekugcineni kuzotshisa ngisho nomdlandla osebenza kanzima kunayo yonke. Ukuqeqeshwa okuphambene nomgwaqo kunika abagijimi ithuba lokuphumula kwengqondo emdlalweni wabo, okubaluleke kakhulu kulabo abaqeqeshelwa imicimbi emikhulu njengamarathons.
- Ungaqhubeka ukuqeqesha ngokulimala okuthile ngenkathi ubanika isikhathi esifanele sokuphulukisa. Ngezinye izikhathi abagijimi abakhubazekile bayatshela udokotela wabo ukuba baphumule ekusebenzeni ngesikhathi sokuphumula kwabo. Kodwa, ngokulimala okuthile, kungenzeka ukuthi uqhubeke nokuqeqesha. Ukuqeqeshwa okuphambene nomzimba kungasiza abagijimi abamele balondoloze ukuqina kwabo futhi baphathe kangcono ukukhungatheka nokudumazeka kokungasebenzi.
Ngingadingeka Kanjani Ukuqeqesha?
Isibalo sokuqeqesha okuphambene nawe sincike ekutheni uzizwa kanjani - kokubili ngokwengqondo nangokomzimba. Ngokuvamile, uma ungumgijimi wokuzilibazisa, zama ukwengeza izinsuku zakho ezingu-3-4 zokusebenza ngezinsuku ezingu-2-3 zokuqeqesha. Uma ungumgijimi wokuncintisana futhi ugijima izinsuku ezingu-4-6 ngesonto, ungabeka indawo yokuqeqeshwa kokuqeqesha okuphansi kakhulu ukuze usebenze kalula noma usuku lokuphumula ngeviki lezinsuku ezingu-1-2.
Ukuqeqesha okuphambene nomzimba kungase kube kuhle kwabagijimi abahambayo futhi bangakwazi ukugijima ngaphandle noma kwi-rollreader, kodwa bafinyelele kwezinye zezemidlalo.
Uma ubhekene nokulimala futhi ungasetshenziswa ekusebenzeni , kungase kudingeke ukuthi uwele ngesitimela kaningi. Khuluma nodokotela wakho noma uchwepheshe wezokwelapha ukuze uthole iseluleko sokuthi kufanele uhambe ngapha nangaki nokuthi yimiphi imisebenzi engcono kakhulu ekulimazeni kwakho okuqondile.
Abanye abagijimi, bobabili abaqalayo kanye nabagijimi abanolwazi, bangase bahlaselwe isikhathi sokuqeqesha lapho bezwa ukuthi banesithukuthezi noma bangaphili kahle. Ukuqeqeshwa esiphambanweni kungaba yindlela enhle yokusebenza ngalezo zigaba ezingenakuphikiswa. Ukuthatha izinsuku ezimbalwa ukuhamba ngeviki ngalinye ukwenza olunye umsebenzi kungakusiza uthole injabulo ukubuyela ekusebenzeni.
Imisebenzi evelele yokuqeqesha abagijimi
Ukubhukuda: Ukubhukuda kungumsebenzi omuhle wokuqeqesha ukuhamba ngenxa yokuthi awunzima, ngakho unikeza amalunga akho (okuyinto ethatha ukucindezeleka okukhulu lapho usebenza) ikhefu.
Ikuvumela ukuba wakhe amandla nokukhuthazela, futhi uthuthukise ukuguquguquka kwemvelo. Kuyinto ibhalansi enkulu yokugijima ngoba uzosebenza ngempela umzimba wakho ophezulu, ngenkathi unikeza imisipha yakho yomlenze ibhethri. Ukubhukuda kunconywa ngokukhethekile kubantu abajwayele ukulimala noma abaphulukana nokulimala.
Abanye abagijimi bayithola futhi bephumula kakhulu futhi bezindla.
Okuningi ekubhapheni
Ukugijima kwamanzi: Ukugijima kwamanzi kuyindlela engcono kakhulu yabagijimi abalimele noma esikhundleni sensuku elula yokugijima. Futhi kuyindlela ehlakaniphile yokungena ekugijimeni kwakho ngesikhathi sezulu esishisayo nesomuncu. Ngenkathi ungagijima emanzini ngaphandle kokusiza ngezintambo (izimbatho, amabhande, njll), uzothola ukuqeqeshwa kube lula ngabo.
Amathiphu Wokuqalisa Amanzi Ajulile
Ukuhamba ngebhayisikili noma Ukuphenya: Ama- cycling kanye nama-spin amakilasi nawo ayenendlela ephansi yokuthelela amandla wokuqina nokuqina kwamagciwane, ikakhulukazi ama-quads akho kanye nezithombe.
Okuningi ngokuhamba ngebhayisikili
I-Elliptical: Uzothola ukusebenza okuphelele kwenhliziyo yomzimba kumshini we-elliptical. Ukunyakaza kwe-oval-like (ellipse) kwenza umsebenzisi abe nomuzwa we-classic skiing ohamba phambili, ukugibela izitebhisi, nokuhamba konke okuhlangene. Ungakwazi ukuhlela i-elliptical ukuba ihambe noma ukuhamba phambili noma emuva, ukuze usebenze wonke imisipha emikhulu emilenzeni yakho. Ngenxa yokuthi imisipha esetshenziselwa elliptical iyafana nalabo oyisebenzisayo uma isebenza, umshini ungenye indlela ephansi yokuthinteka uma ukulimala kukuvimbela ukuba usebenze.
Okuningi ku-Elliptical Machines
I-Pilates: Indlela ye-Pilates yindlela yokuzivocavoca egcizelela amandla okuqala nokuguquguquka, izinto ezibalulekile zokugijima okuvame ukunganakiwe yizigijimi.
Nazi ezinye izizathu zokuthi kungani ama-Pilates enhle kakhulu ekuqeqeshweni okuhamba phambili .
Ukuhamba: Ukuhamba kuwumsebenzi omuhle wokufaka indawo elula yokugijima, ikakhulukazi uma uphinde ululame kusukela ekuhambeni kwesikhathi noma ekusebenzeni okusheshayo. Ngokulimala okuthile, ungase ukwazi ukuhamba ngezinhlungu, futhi ukuhamba ngesivinini kuyindlela enhle yokulondoloza ukuqina komzimba lapho ululamekile.
Ukuphakama: Umsebenzi omuhle kakhulu we-cardiovascular, low-impact, ukugoqa kuqinisa iziqhwa, amathanga, nomzimba ophezulu. Vele uqiniseke ukuthi ufunda indlela efanele yokuthutha ukuze ukwandise izinzuzo zalo msebenzi futhi ugweme ukulimala.
Amandla (noma isisindo) Ukuqeqesha: Ukuqeqeshwa kwamandla kuvumela abagijimi ukuba bathuthukise amandla emisipha yabo ehambayo, benze ibhalansi phakathi kwamaqembu angama-muscle angalingani, futhi bagxile ekugcineni imilenze yabo iqine ngesikhathi sokuthola ukulimala. Ungenza ukuqeqeshwa kokuphikiswa, lapho usebenzisa isisindo sakho sokumelana (isibhamu, isibonelo), noma ukuqeqeshwa kwesisindo, lapho usebenzisa izisindo (mahhala noma umshini) wokumelana (umshini wezinyawo, isibonelo). Ukuqeqeshwa kwamandla kuyithuba elihle kakhulu lokuqinisa umgomo wakho, osiza abagijimi ukuba bagweme ukukhathala futhi balondoloze ifomu labo.
Yoga: I- Yoga inikeza ezinye izinzuzo ezifanayo njengokuqeqeshwa kwamandla, ngoba uzosebenzisa isisindo somzimba wakho njengokumelana nokuqinisa imisipha yakho. Uzophinde uthuthukise ukuguquguquka kwakho ngoba kuhilela ukwelula okuningi. Abagijimi abaningi bathola i-yoga indlela enhle yokuphumula emva kwesikhathi eside noma ukuqeqeshwa okunzima.
I-Cross-Country Skiing: Nge-skiing enqamula ezweni, uzothola ukuqeqeshwa okukhulu kwenhliziyo futhi ugxile emaqenjini amaningi e-muscle njengoba egijima. Uzokweqa yonke into yokulimaza emgwaqeni, ngakho-ke umsebenzi omkhulu wokuqeqesha abagijimi abanezimele. Uzosebenza futhi ngokuguquguquka kwakho, njengoba ukunyakaza kwe-gliding kuhlanganisa izintambo zakho, amathole, nemisipha ephansi emuva. Futhi uma kuneqhwa emhlabathini, ungasebenzisa njalo umshini we-ski ongaphakathi, ohlinzeka ngemisebenzi efanayo.
Okuningi ku-Skiing Country-Country
I-Ice noma i-Inline Skating: I- Inline noma i-ice skating nayo ingenye yemidlalo engathinteki (uma nje ungawa!) Futhi kuyinto enhle uma uthola ukuphumula kusuka ebuchosheni obunzima , i- Achilles tendonitis noma ukulimala kwamadolo. Uzosebenza ngempela ama-quadriceps akho, amathanga, nemisipha ephansi emuva.
Okuningi ku-Inline Skating