Ukugijima kwesisindo - indlela yokusebenza kahle ngomphumela omkhulu?

Ukugijima kuyisiqondiso esitholakalayo kakhulu emidlalweni, ongasusa ngayo isisindo esiningi. Ukuthola inzuzo efunwa, udinga ukwazi ezinye zezici zokwenza lo msebenzi. Kukhona amasu amaningana asebenzayo ongawasebenzisa ukuze ulahlekelwe isisindo .

Ingabe ukugijima kwesisindo kusebenza kahle?

Ukuqonda le nkinga, udinga ukucabangela izinzuzo ongazithola uma uhamba njalo ukugijima.

1. Ukuthola ukuthi ungakwazi yini ukulahlekelwa isisindo, kuyadingeka ukuthi lolu hlobo lokuzivocavoca kwe-aerobic lusheshise umzimba futhi lufaka ekukhiqizeni u-testosterone - i-hormone esisiza ukushisa amafutha.
2. Ukugijima okuqhubekayo kuphumelela ukuphumelela imisipha futhi imilenze nezintambo zithola ubunzima obukhulu - izindawo eziyinkinga kakhulu emzimbeni wesifazane. Kumele uqaphele ukuthi ngesikhathi sokugijima indawo yezingubo zokugibela ibamba iqhaza emisebenzini, elayishwa kalula ezintweni zansuku zonke.
3. Ukulahlekelwa isisindo ngokusebenza kungenzeka ngenxa yomphumela omuhle ohlelweni lokugaya ukudla.
4. Ngesikhathi sokuzivocavoca, ukujikeleza kwegazi nokunyuka kwegazi, okubalulekile ekuqedeni i-cellulite nokuthuthukisa isimo sesikhumba.

Indlela yokusebenza kahle ukuze ulahlekelwe isisindo?

Ukuze uthole inzuzo efunwayo futhi ulahle isisindo, kudingeka ucabange ngeminye imithetho elula:

1. Ukuqeqesha kumele kuqale ngokufudumala, okubalulekile ukufudumala imisipha nemigqa, okuzosiza ukunciphisa ingozi yokulimala nokuthuthukisa imiphumela ekuqeqesheni okuyisisekelo.
2. Abantu abaningi banesithakazelo sokuthi kungakanani okudingekayo ukugijima ukuze ulahlekelwe isisindo , ngakho-ke abaqalayo kufanele baqale kusukela emizuzwini engu-15-20, bese kuthi emva kokufunda okuncane, sekuyisikhathi sokwandisa ukuze kuthuthukiswe. Isikhathi esiphezulu singu-1 ihora.
3. Kubalulekile ukudweba isimiso esisebenzayo, ngoba imiphumela ingatholakala kuphela ngaphansi kwemithwalo ehlelekile. Kutuswa ukuba ufunde kathathu ngesonto.
4. Uma unesithakazelo sokuthi ungagijima kanjani ukuze ulahlekelwe isisindo, umthwalo wokuphumula uyindlela ephumelela kakhulu ye-cardio ye-fat burning.

Isikhathi sokugijima sokulahlekelwa isisindo

Ngegama elithi "isikhashana" kusho ukuthi kunqotshwe ibanga ngephethini elithile: ingxenye igijima kancane, kanti isiteji ngokusheshisa okuhambayo, bese konke kubuyisela futhi. Uma unesithakazelo ukuthi udinga ukugijima kangakanani ukuze ulahlekelwe isisindo, ngakho konke kuncike ekulungiseleleni ngokomzimba. Abaqalile kufanele batuswa bathathe kusukela kumaminithi angu-20. Kubalulekile ukuphawula ukuthi ubude bezinyathelo zokushintshwa akudingeki kube okufanayo, futhi kungenziwa kukhethwe ngokuzimela. Izikhathi zingalinganiswa nesikhathi noma ibanga. Izigaba zingahle zibukeke kanje:

1. Isidingo sokuqala emaminithini angu-3-5. vele uhambe ngesinyathelo esisheshayo sezemidlalo ukuze ushushumbise imisipha yakho futhi usheshe ukhiphe igazi lakho .
2. Isinyathelo esilandelayo ukugijima ngezinga elilula lemaminithi angu-2-3.
3. Emva kwalokhu, kufanele uhambe ngokusheshisa ukugijima kwesisindo, uzama ukuletha ijubane eliphezulu. Ubude beli sigaba ngu-1-2 min.
4. Isigaba sesine sisho ukuguqulwa kokuhamba kancane, okuyinto ezobuyisela ukuphefumula. Khona-ke udinga ukuphinda isinyathelo ngokusheshisa.

Ukugijima esakhiweni sekhaya elincane

Uma kungekho indlela yokuhamba, ungakwazi ukuqeqesha ekhaya. Kunezinhlobo ezimbili ezihlukahlukene zokusebenza endaweni:

1. Ngaphandle kokugxuma . Ngesikhathi sokugijima ukulahlekelwa isisindo, faka unyawo lwakho phezu kwezinzwane kusuka esithendeni. Udinga ukugubha imilenze yakho ngokushesha, uzama ukuphakamisa amadolo akho kuze kufinyelele phansi.
2. With jump . Kulesi simo, phansi kuzothinta kuphela umgodi wonyawo. Masinyane emva kokuthinta, kubalulekile ukwenza iziqu, ukushintsha umlenze.

Ngokuqondene nokuthi ugijima kangakanani ukuze ulahlekelwe isisindo, isikhathi esilandelayo sihlala sisifanayo futhi siqale ukuqala kusukela kumaminithi angu-20. Izibonelo zokuqeqesha:

1. Ukuhamba okunye okunye endaweni (imizuzu emihlanu) Futhi ukugijimela nge-jump (2-3 min.). Udinga ukwenza imibuthano engu-3-5.
2. Okokuqala, ngokufudumala, udinga ukuhamba ngezinyawo ngokuphakama kwamadolo (3-4 amaminithi). Ukuhamba okunye okugijima nge-jumps (2 iminithi.) Futhi inguqulo evamile (imizuzu engu-5)

Ukugijima ku-treadmill elula

Ngesizo simulator, ungashintsha ukusebenza komgwaqo, ngoba kungashintsha umthwalo, isivinini ngisho nomthambeko womgwaqo. Ubude obuhle bokuqeqeshwa yimaminithi angu-30, bese ugijima imizuzu engaphezu kwengu-40. ayinconywa. Kutuswa ukuba ufunde kathathu ngesonto. Isisindo sokulahlekelwa kwesisindo esifanele singabandakanya:

1. Sprint . Kulesi simo, kubalulekile ukuqeqesha ngokusemandleni akhe.
2. Ngaphansi komthambeko . Ngokushintsha umthamo wethrekhi, ungakwazi ukulinganisa ukugijima ekukhuphukeni, okuphumelelayo ukulahlekelwa isisindo.
3. Ijubane elihlukile . Ukuqeqeshwa kwesikhashana kungenziwa kwithrekhi, kushintsha ijubane kusuka okungenani kuya phezulu.

Ukugijima ngezinyathelo zokulahlekelwa isisindo

Ukunyuka nokuhla kwezitebhisi, ungakwazi ukwandisa umsebenzi wemisipha, ukwandise inqubo yokushisa amafutha futhi ukwandise ukukhuthazela komzimba. Ukuze uqonde indlela yokusebenzisa kahle ukulahlekelwa isisindo ezinyathelo, cabangela le mithetho elandelayo:

1. Udinga ukuqala ngokugijima okufushane kwemizuzu engu-20. Njalo ukwandisa isikhathi, ukuletha kufika kumaminithi angu-60. Imiphumela evela ekugijimeni ingatholakala uma isikhathi esiphelele sokuqeqeshwa ngeviki amahora angu-2-3.
2. Abaqalayo bangcono ukukhetha uhlelo olunjalo: khuphuka izinyathelo okudingayo ukugijima, futhi wehla ngezinyawo, ukuze imisipha iphumule, futhi ukuphefumula kubuyiselwe.
3. Ukuze ushintshe, udinga ukushintsha inombolo yezindlela, shintsha ijubane futhi usebenzise izimo ezahlukene zokuqeqesha, isibonelo, ungathatha ama-dumbbells ezandleni zakho.

Ukugijima ekuseni ukulahlekelwa isisindo

Kukholelwa ukuthi okuphumelelayo kakhulu ukulahlekelwa isisindo kungukuzivocavoca ekuseni, uma kunamandla amaningi namandla. Ungakhetha noma yikuphi okukhethwa kukho okukhulunywe ngenhla, okungukuthi, sebenzisa isiteji noma ngezikhathi ezithile. Uhlelo lokugijima lokulahlekelwa isisindo lungabonakala kanje:

1. Phakathi nezinyanga ezimbili zokuqala, ukugijimela kufanele kudlule imizuzu engu-15-25. Ngemuva kwalokho, ukwandisa isikhathi kumaminithi angu-40.
2. Njalo ngesonto, udinga ukwenza ama-workouts 2-3, kodwa emva kwesikhathi lapho umzimba usetshenziselwa khona ungazenza njalo.
3. Ukuphumula kwesisindo ekuseni kusho ukuthinta ibanga lika 1.5 kg ezinyangeni ezimbili zokuqala, futhi kufanele likhuphuke libe ngu-2 km.

Ukugijima kusihlwa ukulahlekelwa isisindo

Ngaso leso sikhathi kubalulekile ukusho ukuthi usuku olukhuni lokusebenza luyanciphisa umsebenzi womzimba, futhi lokhu kuyithinta kabi ukuqeqeshwa. Kuneziphakamiso eziningana zendlela yokugijima ukuze ulahlekelwe isisindo:

1. Ubude bokuhlwa bugijima kufanele bube buncane ngesikhathi, ngoba umzimba awukwazi ukuma.
2. Akunconywa ukuhlanganisa ukugijima kokulahlekelwa isisindo neminye imisebenzi engokwenyama.
3. Akunqatshelwe ukulala ngemva kokuqeda ukudlala, ngoba isikhathi esithile izinga lokushaya kwenhliziyo lizoqhubeka.
4. Izincomo mayelana nobude bokuqeqeshwa ziyafana nemithetho echazwe ngenhla.

Ukugijima kokulahlekelwa isisindo - amathiphu

Ukuze uqeqesho luphumelele futhi luphephile, amathiphu amaningana kufanele alandelwe:

1. Inqubo efanele yokusebenza ibaluleke kakhulu. Kubalulekile ukuthi uhlale unesimo esifanele emuva, kanti umzimba kufanele uphambene kancane. Izikhali zigoqa ezinhlangothini bese uzibamba eceleni komzimba. Ukuthinta umhlabathi akudingeki unyawo lonke, nesithende, bese kuthi, wenze uhlaka olubushelelezi, futhi isinyathelo sizoqala nge-sock.
2. Ukugijima kwesisindo kufaka ukuhambisana nokuphefumula okulungile, ngakho-ke ukufaka isidingo ngephunga lakho, bese uphuma emlonyeni. Kubalulekile ukuthi ukuphefumula kudlule isikhathi eside kunokuphefumulelwa.
3. Ngesikhathi isebenza, kunconywa ukuthi ulalele umculo, futhi ochwepheshe bayeluleka ukukhetha izingoma ngesigqi esifanele, ukuze kuhambisane nokuhamba kokuhamba.
4. Abaningi banesithakazelo lapho kungcono ukugijima ukulahlekelwa isisindo, futhi ochwepheshe batusa ukugxila kuma-biorhyms abo. Omunye ugcwele amandla ekuseni, futhi omunye ujabule kusihlwa.
5. Kubalulekile ukunaka indawo yokusebenza, ngakho ukumbozwa kwe-asphalt kubhekwa njengengozi, ngoba ungalimaza amalunga. Kungcono ukujwayela ezitebhisini ezikhethekile, izinkundla noma epaki noma ehlathini.

Pulse ekusebenzeni ngokukhula okuncane

Ukuze ulondoloze impilo, kubalulekile ukuqapha inani le-pulse. Okokuqala udinga ukubala inani elivunyelwe kakhulu, futhi lingu-220 lokunciphisa iminyaka. Kusukela ekutholeni okutholakala, ungakwazi ukunquma ukuphakama komthwalo.

1. Okuphansi . Isibonisi asikho ngaphezu kuka-65% esiphezulu. Leli xabiso livame ukuhamba ngesivinini esivamile. Abaqalayo kufanele baqale ngokuqina okuphansi.
2. Isilinganiso . Ukugijima kwesisindo kunciphisa umthamo ku-65-70% wezinga eliphezulu. Lolu khetho lufanelekile kubantu abaye bahlanganyela amaviki angu-3-4.
3. Phezulu . Kulesi simo, isibonakaliso sikhula sibe ngu-70-85% futhi abantu abangakwazi ukuthwala kalula isikhathi eside ngobukhulu bangasebenzisa le ndlela.

Amandla uma egijima isisindo

Kusukela umgomo - ukuqeda isisindo esiningi, ngaphandle kokulungisa ukudla akukwazi ukukwenza. Ukugijima kwandisa umzimba kanye nesidlo, ngakho-ke kubalulekile ukufunda ukuzivimbela. Ukudla uma kusebenza ukulahlekelwa isisindo, kuhilela imithetho elandelayo:

1. Kubalulekile ukwenqaba ukudla okulimazayo: okuthosiwe, ukubhema, okusawoti, amafutha, okumnandi nokunye okudla okuphezulu kwekhalori.
2. Abaningi benza iphutha elikhulu - bagijima ekuseni kakhulu ngesisu esingenalutho njengoba kuzoba khona ukuhlukunyezwa kwezicubu ze-muscle, ngakho-ke amahora angu-1.5 ngaphambi kokuvivinya umzimba kudingeka udle ukudla okunamakhemikhali amaningi .
3. Ngemuva kokuqeqeshwa, udinga ukubuyisela izicubu zomzimba. Kunconywa emva kwemizuzu engu-40-60.

Ukugijima izingubo zokunciphisa

Kubalulekile ukukhetha izingubo ezifanele, ukuze ngesikhathi sokugijima, akukho lutho oluyophazamisa, ngakho-ke khetha ibhulukwe kanye ne-T-shirt engayikuvimbela ukunyakaza futhi ihambisane nomzimba ngokuqinile. Izinto zamahhala ongazikhetha azikho, ngoba kulokhu kuncike ekusebenzeni kokulahlekelwa isisindo. Abaningi bayelulekwa ukuba bagqoke izingubo eziningi, ukuze umzimba uphuthumele, kodwa lokhu kungabangela ukushisa komzimba nokulimaza impilo. Izikebhe kufanele zikhululeke, zilungele izinyawo, kodwa ungayifaki.