Ungalwazi Kanjani Ifomu Lokugijima Elifanele

-Delile

• Ifomu lokugijima
• Ukugijima
• Ukuphrinta
• Ku-treadmill
• Izinyawo zakho
• Amasu wokuthuthukisa ifomu
• Amathiphu okugwema ukulimala
• Uzokhuluma nini nompetha
• Okubalulekile

Uma ufuna ukukhuphula ukugijima kwakho, kubalulekile ukuthi ubheke ifomu lakho lokugijima futhi wenze noma yiziphi izinguquko ezidingekayo nokuthuthuka. Lokhu kuzosiza ukunciphisa amathuba okulimala, ukukhuphula isivinini, kanye nokwenza ngcono ukusebenza kahle.

Ukuhamba kwakho kudlala indima ebalulekile ezinzuzweni eziningi zezempilo zokugijima. Kukunika amandla okugijima amabanga amade ngamandla amakhulu ngezinhlungu nokungakhululeki okuncane.

Kunezindlela ezithile zamafomu okufanele zilandelwe ezingahluka kancane ngenxa yokwehluka komshini womzimba. Cabanga ibanga nejubane ofuna ukuligijima, kanye nanoma yikuphi ukulimala okufanele noma izindawo zomzimba ezikhathazayo.

Khumbula ukuthi kungenzeka ukuthi uthathe imikhuba emibi endleleni okungahle kube nzima ukuyishiya ngoba izizwa ijwayelekile. Kulungile! Kuyafaneleka ukudlula kokungakhululeki noma ukungajwayeleki ukuthola ifomu lakho phansi futhi uthuthukise ulwazi lwakho olusebenzayo.

Ifomu lokugijima

Ngezansi kukhona iziphakamiso ezimbalwa zokuthuthukisa ifomu lakho elisebenzayo ukukhulisa umnotho wakho osebenzayo, ukuthuthukisa ukusebenza, nokunciphisa ubungozi bokulimala.

Ukugijima

Ukugijima kungahle kube nesivinini esincane kunokugijima, kepha kusenenqwaba yezinzuzo zezempilo. Nakhu ukuthi ungakwandisa kanjani ukusebenza kwakho kokugijima:

• Ngenkathi ugijima, gcina ukuma okuhle, faka umnyombo wakho, futhi ubheke phambili.
• Gwema ukugebisa ikhanda lakho phansi bese ugoqa amahlombe akho.
• Nweba isifuba sakho, bese usigcina siphakamisiwe njengoba udweba amahlombe akho phansi nangemuva.
• Gcina izandla zakho zikhululekile, bese usebenzisa ingalo ekhululekile. Gwema ukweqa izingalo zakho ngaphambi komzimba wakho.
• Ukuvimbela ukulimala emzimbeni wakho ongezansi, sebenzisa isiteleka se-midfoot, futhi ugweme ukushaya phansi ngesithende sakho. Lokhu kuvumela unyawo lwakho ukuthi luhlale ngqo ngaphansi kwesinqe sakho njengoba uqhubela umzimba wakho phambili. Isiteleka sesithende singadala ukuthi umlenze wakho wehlise ijubane lakho futhi ucindezele amadolo akho.

Ukuphrinta

Isenzo sokuqina esiphakeme sokuphambuka sidinga ukwenziwa okuningi kwemisipha namandla okuqhuma njengoba uthuthukisa igxathu elinamandla. Cabanga ngalezi zeluleko:

• Ncika phambili kancane kusuka okhalweni lwakho ngenkathi ubamba umnyombo wakho.
• Phakamisa isifuba sakho, uthambise amahlombe akho, bese uwadonsela kude nezindlebe zakho.
• Sebenzisa amagxathu amafushane, asheshayo ukonga amandla.
• Ukwehlisa ithuba lakho lokulimala, hlala phansi ngokuthula nangokuthula ngomthelela omncane.
• Sebenzisa isiteleka sangaphambi kwezinyawo, futhi uzihambise uye phambili kusuka ezinzwaneni zakho. Ngesinyathelo ngasinye, phakamisa ithanga lakho ukuze lifane nomhlabathi.
• Gobisa izindololwane zakho nge-engela engama-degree angama-90 bese uzidweba ziqonde emuva naphambili, usebenzisa ukunyakaza okunehaba futhi uzihambise ngokuhamba okubanzi okubanzi kunangesikhathi ugijima.
• Phakamisa izandla zakho ziphakame njengesilevu sakho futhi ubuyele emuva kumhlane wakho ophansi.
• Gwema ukushintshanisa i-torso yakho nokuletha izingalo zakho phakathi kwe-midline yomzimba wakho.

Ku-treadmill

Ukugijima kumshini wokunyathelisa kuyindlela ongakhetha kuyo uma ufuna ukunciphisa umthelela emajoyintini akho nokuvikela ukulimala ngokweqile.

I-treadmill ikuvumela ukuba ugijime ngebushelelezi, ijubane ngaphandle kwezithiyo noma izitobhi ezidingekayo. Lokhu kukuvumela ukuthi ugxile kwifomu lakho kuphela.

Cabanga ngalezi zeluleko:

• Dweba amahlombe akho emuva bese ubandakanya umnyombo wakho njengoba uncika kancane phambili.
• Gcina umgogodla omile. Gcina amahlombe akho ngqo ngaphezu kwezinqulu zakho.
• Khulula izingalo zakho, ubheke ngqo phambili, futhi ugweme ukubheka phansi noma ukuqapha.
• Sebenzisa igxathu elifushane, uthathe izinyathelo ezincane.
• Ukuqalisa umshini wokunyathelisa kuzokuphoqa ukuthi unciphise igxathu lakho ngoba ukweqa ngokweqile kuzokudala ukuthi ukhahlele ngaphambili kwethrafikhi.
• Ngaphandle kokuthi ube nokukhathazeka ngebhalansi, gwema ukulengiswa kojantshi njengoba ugijima.

Izinyawo zakho

Sebenzisa igxathu elifanele ngejubane lakho lokugijima. Land ngobumnene; gwema ukushaya unyawo lwakho lapho ufika, okusiza ukuvimbela ukulimala.

Isiteleka sezinyawo esifanele sizosiza nasekuthuthukiseni umnotho wakho osebenzayo ukuze usebenzise amandla amancane ngenkathi uthuthukisa ijubane lakho.

Nakhu ukuthi unakekela kanjani izinyawo zakho:

• Umhlaba onolawulo, usebenzisa isiteleka esibushelelezi, noma sezinyawo.
• Ukugwema ukulimala kwemikhawulo ephansi, sebenzisa isiteleka sangaphambili, esisebenzisa ukwenziwa kwemisipha okuningi lapho ufika.
• Isiteleka se-midfoot sisiza ukuqhubela umzimba wakho phambili.
• Gwema ukushaya ngezithende zakho. Lokhu kungakunciphisa futhi kucindezele amadolo akho.
• Gcina ukubizwa okuvamile noma okungathathi hlangothi kwezinyawo zakho ngokugingqa izinyawo zakho zingene ngaphakathi kancane. Lokhu kuvumela izinyawo zakho ukuthi zikwamukele kahle ukushaqeka kokwehla ngenkathi ugcina umzimba wakho ophansi uqondaniswe.

Amasu wokuthuthukisa ifomu

Thuthukisa ifomu lakho ngokwenza izivivinyo zokhiye ukunweba nokuqinisa imisipha ebandakanyekile ekusebenzeni:

• Faka ukuzivocavoca okuyisisekelo, njengamabhuloho akhazimulayo namapulangwe asemaceleni, ukuze uthuthukise amandla, ibhalansi, nokuzinza ngenkathi wehlisa ithuba lakho lokulimala nokusetshenziswa ngokweqile.
• Ukuvikela amadolo akho ekulimaleni, shaya unyawo lwakho ngqo ngaphansi kwedolo lakho esikhundleni saphambi kwalo, nakho okungaba ngumphumela wokugcwala ngokweqile. Lokhu kubaluleke kakhulu lapho kwehla intaba.
• Gcina umgogodla omude, omile, futhi wandise ngokusebenzisa umqhele wekhanda lakho. Yenza izivivinyo zekhanda nezentamo ukwakha amandla adingekayo ukuze ugcine ukuma okuhle nokubheka phambili.
• Ukudidiyela ukuphefumula kwakho ukuze kuhambisane nesigqi sezinyawo zakho. Lokhu kusiza ukugcina isimo sikhululekile, ukunciphisa ukungezwani kwemisipha, nokusebenzisa amandla kahle.
• Gobisa izindololwane zakho nge-engela engu-90 degree, bese uvulela izingalo zakho emahlombe akho phambili nasemuva ngenkathi ugcina izandla zakho zikhululekile.
• Gwema ukweqa izingalo zakho ngaphesheya kwesifuba sakho noma ukusonta umzimba wakho ongaphezulu.
• Ncika kancane isifuba sakho phambili ukuze uhambise umzimba wakho phambili.
• Cindezela phezulu ubheke phambili phansi ngemuva kwakho ngesinyathelo ngasinye.

Amathiphu okugwema ukulimala

Nawa amanye amathiphu wokukusiza ugweme ukulimala njengoba usebenza kwifomu lakho:

• Thuthukisa ukuhamba nokuguquguquka ezinqulwini nasezinqeni ukuze unciphise ukulimala emhlane nasemadolweni akho aphansi.
• Khulisa inani lezinyathelo zakho ngomzuzu ukubeka ukucindezeleka okuncane emzimbeni wakho.
• Khulisa kancane isikhathi, ukuqina, nobuningi bama-run akho. Yakha ijubane lakho kanye mileage ngokuhamba kwesikhathi. Khumbula, imiphumela ithatha isikhathi.
• Thatha ikhefu isikhathi esifanele uma unezinhlungu zemisipha noma ukulimala, ikakhulukazi uma ziphindaphindeka noma zihlala isikhathi eside.
• Bheka owelapha ngokomzimba uma unokulimala okuthile. Bangakwazi ukwelapha ukulimala kwakho, bathole imbangela yakho, futhi bakusize wenze ukulungisa okudingekayo ukukuvimbela ukuthi kungaphindeki.
• Khuluma nodokotela wakho uma umusha ukuzivocavoca, unezinkinga ezithile ngokomzimba, noma thatha imishanguzo engaphazamisa uhlelo lwakho olusebenzayo.
• Gqoka izicathulo ezifanele zokugijima. Gwema izicathulo ezifakwe kakhulu. Shintsha izicathulo zakho kaningi.

Uzokhuluma nini nompetha

Ukusebenza umuntu nomuntu nongoti wokuzivocavoca umzimba kunikeza izinzuzo eziningi. Wonke umuntu kusuka ekuzithokoziseni kuya kubagijimi abangochwepheshe angazuza ngokusebenza nompetha osebenzayo okungenani amaseshini ambalwa.

Uchwepheshe ozinikele angakusiza wakhe inqubo ejwayelekile yokufeza izinhloso zakho ngenkathi kukusiza ukuthi wenze ukungaguquguquki, ugqozi kanye nokuziphendulela.

Futhi, uchwepheshe osebenzayo uzoba sohlangothini lwakho, akuqothule futhi akusize ubungaze impumelelo yakho.

Kuzuzisa ikakhulukazi uma umusha ekuqineni noma ekugijimeni noma unokukhathazeka ngomzimba wakho, ikakhulukazi maqondana nokuqondanisa, imishini yomzimba, noma ukulimala kwangaphambilini.

Ucwaningo oluvela ku-2015 lukhomba ekusebenzeni kokuthola impendulo ebonakalayo noma yokuzwa ukuze kuthuthukiswe indlela yokuhamba ukunciphisa ingozi yakho yokulimala.

Noma ngabe uzibuka esibukweni, ubuka ividiyo, noma uthola izinkomba zomlomo, impendulo ingukhiye ekuthuthukiseni ifomu lakho.

Uchwepheshe wokuzivocavoca angakusekela ukwakhiwa nokunakekelwa kwefomu elifanele futhi aphule noma imiphi imikhuba emibi okungenzeka ukuthi unayo. Bangakusiza ukuthi uthuthukise ukukhuthazela kwakho futhi banciphise ubungozi bokulimala.

Uchwepheshe wokuzivocavoca umzimba angaqinisekisa ukuthi uhlala uphephile ngokukusiza ukuthi ufudumale kahle futhi uphole futhi uvikele ukuzicindezela ngokweqile.Futhi zingakusiza ukuthi wakhe uhlelo lokudla olunempilo bese uthola ukuthi yini okufanele uyidle ngaphambi nangemva kokugijima.

Okubalulekile

Ukwenza ngcono ifomu lakho lokugijima kungenye yezindlela ezinhle zokuthatha ukugijima kwakho kuye ezingeni elilandelayo.

Namathela kuhlelo lwakho olusebenzayo ukuze ubone imiphumela emihle. Yazisa ngokuma kwakho usuku lonke njengoba uhamba kuyo yonke imisebenzi yakho. Sebenzela ukuthuthukisa amandla ayisisekelo ukuxhasa ifomu lakho elisebenzayo.