Amathiphu angama-25 Wokugijima Ngokushesha

-Delile

• Izeluleko ezijwayelekile
• 1. Ukufudumala nokupholisa phansi
• 2. Yidla kahle
• 3. Hlanganisa amanzi
• 4. Gcina isisindo somzimba ngokulinganisela
• 5. Yenza kahle inqubo yakho
• 6. Ukukhahlela okusha
• 7. Gqoka ingxenye
• 8. Ukuqeqeshwa kwamandla
• 9. Hlela inhloso
• 10. Qalisa ukugijima
• Kwabaqalayo
• 11. Khulisa imayela lakho
• 12. Umzimba olinganiselayo
• 13. Joyina iqembu
• 14. Sebenza izinsuku eziningi
• Kubagijimi abaphakathi
• 15. Ukuqeqeshwa kwezintaba
• 16. Amandla ayisisekelo
• 17. Ukukhuthazela kuyasebenza
• 18. Ukuzivocavoca okulandelayo
• Kwabagijimi abaphambili
• 19. Umjaho wezinga elilandelayo
• 20. Ukuqeqeshwa kweTabata
• 21. I-Tempo iyagijima
• 22. Zinike isikhathi sokuphumula
• Kwabagijimi
• 23. Amagxathu amafushane
• 24. Phefumula kahle
• 25. Ukuzivivinya kokuphrinta
• Izexwayiso
• Uzokhuluma nini nomqeqeshi
• Okubalulekile

Uma ungumgijimi, kungenzeka uthande ukuthuthukisa ukusebenza kwakho futhi uthole isivinini. Lokhu kungaba ukuthuthukisa izikhathi zakho zomjaho, ukushisa ama-calories amaningi, noma ukushaya okusemandleni akho. Kunamasu amaningi nezivivinya ongazisebenzisa ukuthola amandla, uthuthukise ifomu lakho, futhi ugijime ngokushesha okukhulu.

Faka eziningi zalezi zindlela ohlelweni lwakho ngangokunokwenzeka. Uhlelo oluhlukahlukene lokuhlasela luvimbela isithukuthezi, luhlose umzimba wakho ngezindlela ezihlukile, futhi lunikeze izinselelo ezintsha.

Izeluleko ezijwayelekile

1. Ukufudumala nokupholisa phansi

Qala ukuzivocavoca ngakunye nge-warmup bese uqedela nge-cooldown. Lokhu kukuvumela ukuthi unciphise umzimba wakho kancane kancane ngaphakathi nangaphandle kokusebenza okukhulu. Ukwelula ngemuva kokugijima kuzosiza ukuvimbela i-lactic acid buildup, eyehlisa ukuvuvukala nobuhlungu bemisipha.

2. Yidla kahle

Ukudla kwakho kudlala indima ekusebenzeni kwakho kokugijima, ikakhulukazi ukudla okudlayo ngaphambi kokuba ugijime.

Landela ukudla okunempilo ngezithelo eziningi ezintsha, amajikijolo, namakhabe, uma kutholakala kuwe. Layisha imifino namakhabohayidredi amasha asanda kuphekwa njengamaqebelengwane okusanhlamvu, oats, kanye nemigoqo yamandla.

Gwema ukudla okusetshenzisiwe noma okunoshukela. Nciphisa ukudla okudlayo okunamafutha amaningi kanye nefayibha. Ungase futhi ufune ukugwema ubisi uma kubangela ukungakhululeki esiswini.

3. Hlanganisa amanzi

Phuza amanzi amaningi kanye neziphuzo ezinempilo ezifana namanzi kakhukhunathi, ama-herbal teas, noma iziphuzo zezemidlalo ukuze uhlale unamanzi. Gwema amasoda nezinye iziphuzo eziqukethe utshwala, okokunandisa, nobisi.

4. Gcina isisindo somzimba ngokulinganisela

Kubantu abaningi, ukugijima kuyindlela ephumelelayo yokwehlisa isisindo. Ukugcina isisindo somzimba esimaphakathi kungakusiza ukuthi ukhulise ukuqina koqeqesho lwakho futhi ugijime ngokushesha okukhulu.

5. Yenza kahle inqubo yakho

Ucwaningo lwango-2017 lukhombisa ukusebenza ngempumelelo kokuthuthukisa ifomu nemishini yakho yomzimba ukwenza ngcono ukusebenza nokunciphisa ukulimala.

Amathiphu alula ongawalandela afaka ukugcina idolo lakho lihambisana nomzimba wakho, ukushaya unyawo lwakho ngaphansi kwedolo lakho, bese uphusha phezulu uphinde usuke phansi ngemuva kwakho. Gcina izandla zakho zikhululekile, zibandakanye umnyombo wakho, futhi unciphise igxathu lakho lokugijima.

6. Ukukhahlela okusha

Tshala imali ngezicathulo ezintsha noma ushintshe izicathulo zakho zamanje.

Ngokuya ngocwaningo oluncane lwango-2019, abagijimi abagqoke izicathulo zeNike Vaporfly 4% bakhombise ukuthuthuka kwezomnotho, ngenxa yengxenye yomthelela wezicathulo ekusebenzeni kwemishini. Izicathulo zibe nomthelela omuhle kubude be-stride, i-plantar flexion velocity, kanye nendawo yokumiswa okuqondile mpo.

Yize kungadingekile ukuthenga lezi zicathulo ezithile, ungabheka ukuthi yiziphi izicathulo ezingakulethela inzuzo enkulu.

7. Gqoka ingxenye

Khetha izingubo ezingasindi, ezingamelana nomoya, nezilinganayo. Qiniseka ukuthi izingubo zakho azisihlikihli noma zisikhuse isikhumba sakho, ikakhulukazi uma ugijima amabanga amade. Beka kahle bese umboza umkhawulo wakho lapho kubanda.

8. Ukuqeqeshwa kwamandla

Uma unamandla, kuzoba lula kuwe ukusebenzisa imishini yomzimba efanele ukugijima ngokushesha futhi kalula.

Ucwaningo oluncane luka-2016 ngabagijimi abaqeqeshwe ukukhuthazela lukhombe ekusebenzeni kokuqina kokuqina nokuqina kokuthuthuka ekuthuthukiseni ukusebenza okuphelele kokusebenza. Abagijimi baphinde banciphisa umthamo wabo wokuziqeqesha.

Ukwakha imisipha, phakamisa izinsimbi noma wenze izivivinyo zomzimba ezifana nezikwele, amaphaphu, nama-pushups. Hlala usebenza ngemidlalo efana nokubhukuda, i-kickboxing, noma i-volleyball.

9. Hlela inhloso

Dala inhloso yohlelo lwakho lokuqeqesha bese unamathela kulo esikhundleni sokusebenza ngokungahleliwe. Lokhu kukuvumela ukuthi ube nenhloso yeseshini ngayinye futhi usebenzele ukuthola inhloso ethile. Shintsha uhlelo lwakho ukufaka ukugijimela kokukhuthazela, ukuqeqeshwa okuphezulu, nokuqeqeshwa kwamandla.

10. Qalisa ukugijima

Phuma kuthrekhi bese usebenzisa ama-sprints ambalwa, noma ujwayele ukugijima amabanga amade. Ucwaningo lwango-2018 luthole ukuthi abasubathi abaqeqeshiwe abenze izikhathi eziyisithupha nje kuphela zokuqeqeshwa kwezikhawu zesprint bathuthukise ukusebenza kwabo.

Ukuqeqeshwa kwe-Sprint kuphinde kwaboniswa ukuthuthukisa ukukhuthazela, amandla, nokusebenza kwamandla kubagijimi ngenkathi kudinga isikhathi esincane nemayela kunezinye izinhlobo zokuqeqeshwa.

Kwabaqalayo

11. Khulisa imayela lakho

Uma umusha ekugijimeni, sebenzela ekwakheni imayela lakho ukuze umzimba wakho ujwayele ukugijima. Uzothola nokuthi kunjani ukugijima amabanga amade. Yakha i-mileage yakho kancane kancane, ulikhulise kancane kancane ibanga njalo emavikini amabili kuya kwamane.

12. Umzimba olinganiselayo

Kubalulekile ukuthi umzimba wakho ulinganise futhi uhambisane. Lokhu kusiza ukuqinisekisa ukuma okuhle, ukuxhumanisa, nokulinganisela, konke okuzosiza ukuqinisekisa ukuthi igxathu lakho lisezingeni eliphezulu. Linganisa inqubo yakho yokwakha amandla ngokulula okuningi nokubamba okude ukuvimbela ukuqina kwemisipha nokuqina.

13. Joyina iqembu

Iqembu linganikeza ngamathiphu wokugijima, likhuphule izinga lakho lokuqina, futhi likusize unqume lapho usukulungele khona ukugijima amabanga amade. Amalungu eqembu angaba ngumthombo onempilo wokugqugquzela, wokuncintisana, nowokukhuthaza.

14. Sebenza izinsuku eziningi

Ngaphandle kosuku oluphelele lwe-1 lokuphumula ngeviki, phishekela ukwenza ukuzivocavoca umzimba usuku ngalunye, noma ngabe kungokwesikhashana. Lokhu kukuvumela ukuthi wakhe ukungaguquguquki futhi usebenzise umzimba wakho ukuzivocavoca umzimba njalo.

Kubagijimi abaphakathi

15. Ukuqeqeshwa kwezintaba

Qalisa amagquma ukwakha amandla omzimba aphansi, ushise amanoni, futhi wandise isivinini sakho. Yenza i-Sprint isebenza ngokugibela umqansa onqabile futhi uphole lapho ubuyela emuva. Ingabe amagquma agxumela umshini wokunyathela wasendlini lapho ugijimela ngaphandle akuyona inketho.

16. Amandla ayisisekelo

Umnyombo oqinile usungula isisekelo esiqinile samaphethini wokuhamba okunempilo ukuze uzizwe ukhululekile futhi unethezekile ngenkathi usebenza. Lokhu kusiza ukuzinzisa umhlane wakho, wakhe isivinini, futhi wehlise amathuba okulimala.

Izinketho zokuzivocavoca zifaka ukuhlukahluka kweplank, ukubulawa komlenze owodwa eRomania, nokusonteka kweRussia.

17. Ukukhuthazela kuyasebenza

Ukugijimela kokukhuthazela amabanga amade enziwa ngesivinini esincane. Lokhu kuvumela umzimba wakho ukuthi ujwayele ukugijima okude ngenkathi ugcina amandla aphansi ukuya kokulingene. Ungakha ngokuqinile ukuthi ugijima isikhathi esingakanani noma ibanga masonto onke.

18. Ukuzivocavoca okulandelayo

Yenza ukuzivocavoca kwe-lateral ukuqinisa imisipha ohlangothini lomzimba wakho bese uhambisa umzimba wakho kolunye uhlangothi. Lokhu kuthuthukisa ukuhamba, kunciphisa ubuhlungu obuphansi emuva, futhi kuqinise izinqe zakho, amathanga, namadolo.

Izinketho zifaka ukuhamba kwamaphaphu we-lateral, ama-step-ups, nokushova.

Kwabagijimi abaphambili

19. Umjaho wezinga elilandelayo

Khuphula ugqozi lwakho ngokuhlela ukugijima umjaho omude kunalowo owawuwazi kahle, ikakhulukazi uma ngabe wenze lelo banga izikhathi ezimbalwa.

Uma usuvele wenze i-5K, bhalisela i-10K, njalonjalo. Lungisa uhlelo lwakho lokuqeqeshwa ngokufanele. Uma ufuna ukuziphonsela inselelo ngezindlela ezahlukahlukene, bhalisela i-triathlon.

20. Ukuqeqeshwa kweTabata

Ukuqeqeshwa kweTabata luhlobo lokuqeqeshwa kwesikhawu esiphakeme (HIIT) esithuthukisa amazinga wokuqina kwe-aerobic ne-anaerobic. Wenza imizamo engama-20 yokuzikhandla okukhulu kulandelwe imizuzwana eyi-10 yokululama. Yenza lokhu izikhathi eziyisikhombisa kuya kweziyisishiyagalombili.

21. I-Tempo iyagijima

I-Tempo isebenza ngokukhulisa amazinga wokuqina ngenkathi ithuthukisa inqubo yakho futhi ikuyise emaphethelweni akho. Gijimani ngejubane elilinganiselayo nokushesha okushesha kancane kunejubane lakho elimaphakathi imizuzu engu-5. Bese ugijima imizuzu embalwa. Khulisa kancane isikhathi se-tempo yakho ibe yimizuzu eyi-10 kuye kwengu-30.

22. Zinike isikhathi sokuphumula

Kanye nezinsuku zakho zokuphumula, thatha isikhathi sakho ukugxila ekuphumuleni. Yenza iseshini yokuphumula okuqhubekayo kwemisipha, i-yoga nidra, noma ukuzindla. Lokhu kungasiza ukukhulisa ukusebenza kwakho ngokwandisa isivinini nokukhuthazela ngenkathi wehlisa izinga lokushaya kwenhliziyo yakho, ukungena kwe-oxygen namazinga okuphefumula.

Kwabagijimi

23. Amagxathu amafushane

Ukuze usebenze kahle kakhulu futhi usheshe, gijima usebenzisa amagxathu amafushane emabhola ezinyawo zakho. Gxila ekuthatheni izinyathelo ezimfushane ngejubane elisheshayo ngenkathi ugcina ifomu elihle. Lokhu kukuvumela ukuthi uhambise umzimba wakho phambili njalo lapho unyawo lwakho lushaya phansi.

24. Phefumula kahle

Ijubane lakho lokugijima lithinta isigqi sakho sokuphefumula, ngakho-ke qiniseka ukuthi uphefumula kahle futhi uthola i-oxygen eyanele. Lokhu kungadinga ukuthi uphefumule ngomlomo wakho.

Zibandakanye ekuphefumuleni okujulile kwesisu futhi uqondise ukuhogela kwakho nokukhipha izinyathelo zakho. Isibonelo, ungadonsa ngezinyathelo ezimbili bese ukhipha ngezinyathelo ezimbili. Noma donsela izinyathelo ezintathu bese ukhipha ngezinyathelo ezimbili.

25. Ukuzivivinya kokuphrinta

Faka ama-drill ambalwa ekuqaleni kokuzivocavoca kwakho. Qala ngokugijimela amayadi ayi-10 bese ushesha ungene ku-sprint yamayadi angama-50. Okunye phakathi kwalezi zivinini ezimbili okwemizuzu embalwa. Bese wenza imizuzu embalwa ngamunye wamadolo aphakeme, amagxathu amade, nokukhahlela kwe-butt.

Izexwayiso

Sebenzisa ifomu namasu afanele ukuvimbela ukulimala futhi uvikele ukuqeqeshwa kanzima. Qala kancane uma usaqala, bese uyayeka uma uzwa ubuhlungu noma ukulimala noma uzizwe uquleka.

Khulisa kancane kancane i-mileage yakho nejubane njalo emasontweni ambalwa. Uma uphuthelwa izinsuku, ungazami ukuphinda kabili ukuqeqeshwa kwakho kwezinye izinsuku noma wenze okungaphezu kokujwayelekile.

Uzokhuluma nini nomqeqeshi

Xhumana nomqeqeshi osebenzayo noma osebenza ngokuzivocavoca umzimba uma ufuna ukusetha izinhloso ezingokoqobo futhi wandise uhlelo lwakho lokuqeqesha. Bangakusiza ukuthi ugijime ngejubane elisheshayo bese uphusha ngale kwemingcele yakho ukuze ufinyelele amandla akho aphelele ngenkathi unciphisa ubungozi bokulimala.

Uchwepheshe angakusiza uphelelise ifomu lakho nobuciko, futhi ugijime ngokuphepha nangendlela efanelekile. Zizokusiza nokuthi uqhamuke nohlelo lokudla ukuze wandise ukusebenza kwakho.

Okubalulekile

Kunezinketho ezingapheli zokuthuthukisa isivinini sakho sokugijima. Shayela izinqolobane zakho zangaphakathi zokugqugquzela nokuphikelela ukuze uqhamuke nohlelo lokuqeqesha ozonamathela kulo futhi ulijabulele.

Sebenzisa iphephabhuku noma uhlelo lokusebenza ukugcina ithrekhi yokusebenza kwakho nezikhathi ezisebenzayo ukuze ukwazi ukubona ukuqhubeka kwakho.