Izinzuzo ezi-5 zokugijima emanzini

-Delile

• Uwuqala kanjani umjaho wamanzi

Ukugijima emanzini kuwumsebenzi omuhle kakhulu wokwehlisa isisindo, khipha imisipha yakho, uthuthukise ukuma komzimba futhi unciphise isisu sakho, kukhonjiswa ikakhulukazi kubantu abakhuluphele kakhulu futhi asebekhulile abadinga ukwenza umsebenzi ngaphandle kokulimaza amalunga abo, njengoba kwenzeka ku egijima emgwaqeni.

Umjaho wamanzi, owaziwa nangokuthi ukugijima okujulile, ingenziwa olwandle noma echibini kodwa ukuzivocavoca imilenze yakho nakakhulu, ukwandisa izinzuzo, ungasebenzisa izisindo ku-shin. Njengoba amanzi enikeza ukumelana okuningi nokunyakaza, kwenza lokhu kuvivinya umzimba kube ukuzivocavoca okuhle kwe-aerobic futhi, ngakho-ke, kusiza ukuthuthukisa amandla wenhliziyo nokuphefumula, okuholela ekusetshenzisweni kwemali okuphakathi kwama-calories angama-400 kuyo yonke imizuzu engu-45 yokusebenza.

Izinzuzo zokugijima emanzini zifaka:

1. Ukuncipha emsimbeni ngoba kudinga ukusetshenziswa kwamandla aphezulu;
2. Vikela amalunga, ukugwema izifo ezifana ne-arthritis noma i-osteoarthritis;
3. Thuthukisa ukuma, ukulinganisela nokuguquguquka, ngoba kudinga ukuthi ugcine umgogodla wakho uqonde;
4. Khulisa amandla emisipha nokukhuthazela, ikakhulu izingalo, imilenze nesisu;
5. Nciphisa ukuvuvukala kwemilenze, ngoba kuyasiza ukukhipha iziphuzo ezinqwabelana nxazonke zeqakala;

Ngaphezu kwalokho, ukugijima emanzini kubangela ukuphumula futhi kuletha umuzwa wenhlalakahle, ongasiza abantu abanezinkinga zokukhathazeka nokudangala.

Ukusebenza kwamanzi kungaletha izinzuzo kuyo yonke iminyaka, kepha kufaneleke ikakhulukazi:

• Abantu abahlala phansi, abafuna ukuqala umkhuba wokuvivinya umzimba;
• Ngubani okhuluphele ngokweqile, ngoba igwema ukulimala;
• Abadala, ngoba kungenzeka ukuphatha umzamo womzimba kalula futhi kunciphisa ubungozi be-arthritis noma i-arthrosis;
• Ukunqamuka kokuya esikhathini ngoba kunciphisa ukushisa;
• Iziguli ezinezinhlungu ezingapheli, nge-fibromyalgia;
• Ukhulelwe, njengoba isisindo somzimba emanzini sincane.

Kodwa-ke, noma kunjalo, ngaphambi kokuqala umjaho wamanzi, kufanele uye kudokotela uyokwenza izivivinyo futhi ubone ukuthi ukulungele yini ukuzivocavoca umzimba.

Uwuqala kanjani umjaho wamanzi

Ukuqala umjaho emanzini, funa ichibi lokubhukuda lapho izinga lamanzi lifika emadolweni noma ekugcineni kolwandle. Ukuphakama kokuphakama kwamanzi, ukuvivinya umzimba kuzoba nzima kakhulu, ngakho-ke qala ngokulula.

Qala ukugijima kancane, kodwa gcina ijubane. Qala ngokuziqeqesha kabili ngesonto, uhlale imizuzu engama-20. Ukusuka evikini lesibili, khuphula umfutho wokugijima kwamanzi uye kumizuzu engama-40, kathathu ngesonto futhi ukhuphuke kancane kancane.

Ngaphezu kwalokho, kubalulekile futhi ukuphuza amanzi noma uhlobo lwe-gatorade isotonic ukuqinisekisa ukufuthwa kwamanzi nokuthi usazimisele ukugijima. Bheka iresiphi yale vidiyo:

Uma uyithandile le ndatshana, funda futhi:

• Running ukusebenzisa ashise amanoni