Izizathu eziyi-15 ezinhle zokuqalisa ukugijima

-Delile

• Izinzuzo eziyishumi nanhlanu zokugijima
• Ungazifeza kanjani izinzuzo zokusebenzisa
• Umjaho wabaqalayo
• 1. Indlela yokugqoka
• 2. Ibanga nejubane
• 3. Ukuphefumula
• 4. Ukwelula

Izinzuzo ezinkulu zokugijima ukwehlisa isisindo nokwehla kwengozi yesifo senhliziyo, kepha ngaphezu kokugijima emgwaqweni kunezinye izinzuzo ezinjengokugijima nganoma yisiphi isikhathi sosuku, uwedwa noma uhambisane.

Ukugijima emgwaqweni kuyindlela ejwayelekile ekhona futhi egijimayo emvelweni yandisa injabulo ngesikhathi nangemva kokugijima, kepha ezinye izinzuzo zitholakala futhi lapho zisebenza ezindaweni ezivaliwe, njengakwisinyathelo sokunyathela, isibonelo. Ukugijima emgwaqweni, ngokwemvelo noma ngaphakathi ejimini kunezinzuzo zako, kepha noma kunjalo, ukugijimela ukulalela umculo onomsindo kukukhuthaza ukuthi ugijime amabanga asheshayo futhi amakhulu, ukwandise izinzuzo zezempilo.

Izinzuzo eziyishumi nanhlanu zokugijima

Ezinye izinzuzo ezinkulu zomjaho yilezi:

1. Vikela ezifweni ezinjengomdlavuza, izifo zenhliziyo nemithambo yegazi;
2. Thuthukisa ikhwalithi yokulala;
3. Yilwa nokudangala;
4. Nciphisa ingozi yesifo sikashukela, isifo senhliziyo nesifo sohlangothi;
5. Khuthaza ukwakheka kwama-neuron futhi uthuthukise inkumbulo;
6. Qinisa imisipha namathambo, futhi wehlise ubungozi bokukhumuzeka kwamathambo;
7. Khuphula isimo sesimiso sansuku zonke;
8. Ukwehla kwesisindo ngoba kusha amanoni;
9. Khulisa isimo somzimba;
10. Thuthukisa ukuphefumula;
11. Khulisa ukuzethemba;
12. Lawula umfutho wegazi;
13. Khulisa imisipha;
14. Qinisa isisu futhi wandise izinqa;
15. Khulisa isikhathi sokuphila.

Lezi zinzuzo zingatholakala ngokusebenza wedwa noma neqembu labangane, kepha izinzuzo ezinkulu zenzeka lapho kunezinga eliphakeme lobunzima ekusebenzeni. Kodwa-ke, ukuqala ukuzijwayeza ukugijima kufanele uqale kancane, ugijime amabanga amancane endaweni eyisicaba futhi wandise inkambo kancane kancane njalo emavikini amabili, ngokwesibonelo.

Ungazifeza kanjani izinzuzo zokusebenzisa

Ukufeza zonke izinzuzo ezilethwa ukugijima, kuyadingeka ukusebenzisa ama-2 izikhathi ezi-3 ngeviki, imizuzu engama-20 kuye kwengama-60 isikhathi ngasinye. Kodwa-ke, ukugijima ngaphezu kwamakhilomitha angama-30 ngeviki kukhulisa ubungozi bokulimala kwemisipha namalunga, ngakho-ke abantu abagijima amabanga amade kumele bahambisane nochwepheshe wezokuzivocavoca umzimba ukufeza izinhloso zabo ngaphandle kokulimaza impilo yabo.

Inketho efinyelelekayo futhi amaqembu asebenzayo, ngamanani angabizi, lapho ivolumu yokuqeqeshwa kanye ne-biomechanics yenhlangano iqondiswa uchwepheshe.

Umjaho wabaqalayo

Kulabo abafuna ukuqala ukugijima, ukubonisana nodokotela kuqala kwelulekwa ukuthi kuhlolwe impilo ejwayelekile.Izindawo eziningi zokuzivocavoca zine-questionnaire okumele igcwaliswe ngesikhathi sokubhalisa, okusiza ukuchaza ukuthi ngabe lowo muntu usengozini enkulu yokuhlaselwa yisifo senhliziyo noma isifo sohlangothi, ngokwesibonelo, kodwa uma ufuna ukuqala ukugijima wedwa, emgwaqweni, kufanele yiba nokuqikelela ukwenza ukuhlolwa kuqala. Okulandelayo amathiphu amahle kakhulu okuqala ukugijima futhi ujabulele zonke izinzuzo zezempilo zokugijima:

1. Indlela yokugqoka

Ukuqala kufanele ugqoke izingubo ezilula namateku afanele, ngaso sonke isikhathi enamasokisi. Ukugijima ngaphandle kwezingubo ezifanele, ngaphandle kokungakhululeki, kunganciphisa isikhathi sokugijima, futhi lapho ugqoke izicathulo eziphansi, kunomthelela omkhulu emajoyinini namathuba amakhulu okulimaza umgogodla, yingakho kufanele uhlale ugijima ngezicathulo ezigijimayo. Thola ukuthi ungazikhetha kanjani izicathulo ezihamba phambili ezihamba phambili.

2. Ibanga nejubane

Ijubane kufanele lihambe kancane, akufanele uzame ukugijima amabanga amade ezifundweni ezimbalwa zokuqala zokuziqeqesha. Okufanelekile ukusungula umkhawulo, ongaba amakhilomitha ama-2-3 ukujwayela kancane kancane. Uma kungenzeki ukugcina ijubane lomjaho kuze kube sekupheleni akunankinga, ungahamba ngokushesha ngenkathi ubamba umoya wakho ukuze uthole enye i-sprint, okubalulekile ukungalilahli isithiyo sokuqala. Bheka ukujima okusebenzayo ukuze usebenzise ama-5 no-10 km kumaviki ama-5

3. Ukuphefumula

Ukuphefumula kubaluleke kakhulu ngesikhathi sokugijima nokwenza lula ukuqeqeshwa kufanele ukhuthazwe ngamakhala yonke iminyakazo emi-2, ukhiphe umoya ngomlomo. Kujwayelekile ukuthi uphefumule umoya kuma-run ambalwa okuqala, kepha ngokuhamba kwesikhathi kujwayelekile ukuthi ukuphefumula kube lula. izikhathi ezimbalwa zokuqala kufanele ugweme ukukhuluma ngenkathi ugijima ukuze ungabutholi ubuhlungu obambo lwakho, okuvame kakhulu kulabo abangenaso isimo somzimba esiningi.

4. Ukwelula

Ekupheleni komjaho, ngemuva kokufinyelela enhlosweni yakho, kubalulekile ukwenza izivivinyo zokwelula ngemilenze yakho nasemhlane ukuze ugweme ukuthola amajaqamba nobuhlungu bemisipha. Bheka ezinye izibonelo zokwelula umlenze.