Running ukusebenzisa ashise amanoni
-Delile
Ukugijima wuhlobo olusebenzayo kakhulu lokuzivocavoca nge-aerobic lokwehlisa isisindo nokwenza ngcono ukuqina komzimba, ikakhulukazi uma kwenziwa ngamandla amakhulu, kukhuphula izinga lokushaya kwenhliziyo. Thola ukuthi yiziphi izinzuzo zokuvivinya umzimba nge-aerobic.
Ukuqeqeshwa kokugijima okungaholela ekushisweni kwamafutha futhi, ngenxa yalokho, ukwehla kwesisindo kungaholela ekulahlekelweni yi-1 kuye ku-2 kg ngesonto, ngoba kufaka phakathi izikhathi zokuqina okukhulu ngokusebenza okuzolile, okusheshisa imetabolism futhi, ngenxa yalokho, kukhulisa ukusetshenziswa kwamandla . Kodwa-ke, imiphumela ingahluka ngokuya komuntu, ngoba kuya ngobuntu bomuntu ngamunye, ngaphezu kokuthi ukwehla kwesisindo kukhulu uma kunamakhilogremu amaningi okufanele wehle ngaphezu kwesisindo esifanele. Bheka amanye amathiphu wokwehlisa isisindo futhi ulahlekelwe yisisu.
Ukuqeqeshwa kungenziwa kanjani
Ukuqeqeshelwa ukugijima ukunciphisa amafutha kwenziwa emavikini ama-4, ngomzamo oqhubekayo nangezinye izinsuku (ngoLwesibili, ngoLwesine nangoMgqibelo, isibonelo), ukuze imisipha ikwazi ukuphumula nokuvikela ukulahleka kwemisipha. Ngaphambi nangemva kokuzivocavoca ngakunye kubalulekile ukwenza izivivinyo zokwelula umzimba nokugwema ukulimala, njengezinkontileka noma i-tendonitis, isibonelo. Nakhu ukuthi ungakwenza kanjani ukuvivinya imilenze.
Ukuqeqeshwa kokugijima ukushisa amanoni kuqukethe:
| Okwesithathu | Okwesihlanu | NgoMgqibelo | |
| Isonto 1 | Ukuhamba ngemizuzu eyi-10 + ukuhamba ngamaminithi angu-20 ngokushesha | Iminithi eli-10 ukuhamba Shintsha phakathi kokuhamba oku-3 min + 1 min trot (izikhathi ezi-6) | Ukuhamba ngezinyawo okungu-10 min Shintsha phakathi kokuhamba oku-3 min + 2 min trot (amahlandla ama-5) |
Isonto 2 | Imizuzu eyi-15 hamba + 10 min trot + 5 min walk | 5 ukuhamba ngezinyawo Shintsha phakathi kwemizuzu emibili yokukhanya kokugijima + 1 iminithi yokuhamba (izikhathi eziyi-8) | Ukuhamba ngezinyawo okungu-10 min Shintsha phakathi kwe-5 min trot + 2 min walk (izikhathi ezi-5) |
Isonto 3 | 5 min ukukhanya okusebenzayo Shintsha phakathi kwe-5 min light jog + 1 min walk (izikhathi ezi-5) | 10 min ukukhanya okusebenzayo Shintsha phakathi kwamamitha amathathu wokugijima okulingene + iminithi eli-1 lokuhamba (izikhathi eziyi-8) | 5 ukuhamba ngezinyawo + 20 min ukukhanya ukugijima |
Isonto 4 | 5 ukuhamba ngezinyawo + 25 min ukukhanya ukugijima | 5 ukuhamba ngezinyawo Shintsha phakathi kweminithi eli-1 lokugijima okuqinile + 2 iminithi wokugijima ngokulingene (izikhathi ezi-5) I-15 min trot | Ukuhamba ngemizuzu eyi-10 + 30 min ngokugijima okulingene |
Ngaphezu kokuqeqeshwa kokulahlekelwa amafutha, ukuqeqeshwa kungenziwa futhi ukusebenzisa amabanga athile noma ukunciphisa isikhathi, ngokwesibonelo. Thola ukuthi ukuqeqeshwa kwenziwa kanjani ukugijima u-5 no-10 km nokuthi ungahamba kanjani ukusuka ku-10 kuye ku-15 km.
Yini okufanele uyenze phakathi nomjaho
Ngesikhathi somjaho kubalulekile ukuphuza okungenani ama-500 ml wamanzi njalo ngemizuzu engama-30 yokuqeqeshwa ukufaka amaminerali namanzi alahlekile ngomjuluko, ngaphezu kokubaluleka ekuvikeleni amajaqamba, angavela ngenxa yokoma.
Ngaphezu kwalokho, ukukhulisa imiphumela yoqeqesho, kubalulekile ukuthi udle ukudla okunciphisa umzimba okuvame ukufaka ukudla okune-fiber eningi namakhalori amancane futhi, ngakho-ke, akufanele kube nokudla okunoshukela noma amafutha amaningi. Funda ukuthi ukudla kwenziwa kanjani nge-hypertrophy nokulahleka kwamafutha.
Uma ngesikhathi sokugijima uzwa lokho okubizwa ngokuthi 'ubuhlungu bedonki' noma 'ubuhlungu bezinkungu', kubalulekile ukugxila ekuphefumuleni, wehlise ijubane futhi lapho ubuhlungu sebuphelile, ubuyise ijubane lakho. Bona ukuthi yiziphi izimbangela eziyinhloko zokugijima kobuhlungu nokuthi yini okufanele uyenze ukugwema ngayinye nokuthi ungakugcina kanjani ukuphefumula okulungile ku: amathiphu ama-5 wokuthuthukisa ukusebenza kwakho.
Thola ukuthi yini ongayidla ngaphambi, ngesikhathi nangemva kokuqeqeshwa kule vidiyo elandelayo:
Kwakho
Ikhishi Elimnandi Lingaholela Ekuzuzeni Isisindo