Ukugijima, njengokuhamba, isimo semvelo somzimba. Kodwa, kungakhathaliseki ukuthi isenzo esilula kangakanani, kukhona into enjengeyindlela yokusebenza efanele. Futhi kubagijimi bokuqala lokhu kuyisisekelo sezinto eziyisisekelo. Ngemuva kwakho konke, uma usebenza ngokufanele, ungagwema ukungazidingi izinkinga ezingxenyeni nasemgodleni, futhi wenze ukuqeqeshwa kuphumelele.
I-Technique yokusebenza kahle
Kuneminye imithetho, indlela yokusebenza kahle, futhi ngokufanele inqubo ethile yokusebenza.
Zama ukugcina ukushintsha kwezinga eliphezulu nokuya phansi. Njengempembelelo ebukhali ku-treadmill kuholela ekucindezelekeni okukhudlwana emgodleni nomlenze.
Zama ukubeka izinyawo ngokufanayo. Ake sicabangele i-angle encane phakathi kwezinzwane. Lokhu kuzokuvimbela ukuzulazula ukusuka ezinhlangothini eziya emaceleni, okugcina futhi amasosha emithwalo engadingekile.
Hlela kahle unyawo phansi - zama ukusabalalisa ngokulinganayo umthwalo kuso. Lokhu kuzokukhulula kakhulu izixhumanisi zakho. Futhi, kubalulekile ukubeka kancane kancane ezinyaweni lapho uthinta umhlabathi.
Indlela ewusizo inqume ubude obuncane besinyathelo sakho. Isinyathelo esincane esifushane asinikezi ithoni efanele emisipha, futhi isinyathelo eside kakhulu sandisa ingozi yokufika emlenzeni oqondile, ongabangela ukulimala.
Ungakhohlwa ngokuma okulungile - gcina ikhanda lakho liqonde, emuva kwakho ngqo. Izandla zigoqa ezinhlangothini ezingakwesokudla, bese ubhula kancane kancane.
Yiqiniso, ngaphandle kokuphefumula okufanele, ukuqeqesha ngeke kube mnandi noma kuphumelele. Udinga ukuphefumula ngokukhululekile, kalula futhi ngesigqi.
Abaqalayo kakhulu baqala ukungena enkingeni yokuphefumula. Nazi ezinye iziphakamiso zokuphefumula kahle uma usebenza:
- Udinga ukuphefumula umfutho, okungukuthi, isisu, hhayi indawo ye-thoracic. Okokuqala kudingekile ukuthi ujwayele le ndlela uma uhamba,
bese uqhubeka ugijima. - Uma usanda kuqala ukugijima, ke u-inhale-exhale ngezinyathelo ezimbili. Uma unomkhuba omncane, ungaphefumula zonke izinyathelo ezintathu kuya kwezine.
- Uma ugijima ebusika, ukuphefumula kungena ekhaleni kuphela. Lokhu kuzokusiza ugweme imikhuhlane ehlukahlukene kanye nezifo ezithathelwanayo.
Ukuphefumula okufanele ngesikhathi sokugijima kungahlukaniswa zibe izinhlobo ezintathu: ukuphefumula ngekhaleni, ukuphefumula okuxutshwe (ukudlulisa emakhaleni, ukuphuma emlonyeni) nokuphefumula ngomlomo. Kunconywa ukuthi uphefumule ngekhala, kodwa esiteji sokuqala usengaphefumula ngekhala kanye nomlomo. Ukuphefumula kahle ngesikhathi sokugijima kuyisiqinisekiso sokusebenza kalula futhi, ngenxa yalokho, ukubuyiswa komzimba.
Kukhona nezinhlelo ezihlukahlukene zokugijima. Kufanele uqale ngamabanga amancane - 1-2 km ukugijima okulodwa, kancane kancane ukwandisa ubude. Iyaqalisa ukuhamba nokuhamba.
Ungadluli umzimba wakho, ungenzi ukuqeqeshwa kokukhuthazela . Khumbula lokhu futhi ugijime empilweni yakho!