Lapho amazinga okushisa enyuka ngenhla kwe-zero, kanye nama-snowrops emapaki, avele abathandi. Ukusebenza kwe-Aerobic ngesikhathi esifudumele - inketho enhle yemidlalo. Sikhuluma ukuthi ungangeza kanjani amakilasi ajwayelekile enkambisweni ejwayelekile yosuku futhi ugijime nezinzuzo zezempilo.
Ilungele ifomu elisebenzayo
Cha, asikhulumi ngesibalo sakho. Ifomu lokugijima liyizingubo, izicathulo nezesekeli ezizokusebenzisa nakanjani amakilasi. Abasubathi abaqeqeshiwe baphawula ukuthi into ebaluleke kakhulu lapha ama-sneaker. Lokhu kufanele kube yimodeli yendwangu yokufakelwa ephefumula ngokugoba i-lole ku-lacing emnyama noma ngaphandle kwezinga. Ama-sneaker agijimayo anesisindo esincane ukuze angalahli unyawo. Uma sikhuluma ngezingubo, khona-ke kulula kakhulu ukukwenza emagonyeni okhalweni onamandla - amabhulukwe anjalo ngeke alale nawe ngenkathi egijima, ephazamisa amakilasi. Entwasahlobo sikweluleka ukuthi sigqoke ngaphezulu kwemidlalo ephezulu nama-t-shirts light windbreak, ukuze kungabinda. Thenga isikhwama sebhande esincane - ungangeza ibhodlela lamanzi, ucingo kanye nezihluthulelo kulo.
Thenga ama-sneaker akhethekile agijimayo
Photo: Pixabay.com.
Ungaqala kuphi ukuqeqeshwa
Uma ubandakanyeka ejimini, qala ukuhamba okusheshayo. Ngejubane le-5-6 km ngehora, hamba kuqala imizuzu engama-30, bese ukhuphuka ube yimizuzu engama-60. Okulandelayo, landela imizuzu engama-60 ukuze usebenzise i-Workout futhi kancane kancane unciphise isikhathi sokuhamba ngokulifaka endaweni ekhanyayo ngejubane le-7-8 km ngehora ngalinye. Imvamisa ukuzivumelanisa nezimo zenhliziyo ku-Aerobic imithwalo kusuka kumantombazane kuthatha amasonto ama-2-3. Ekuqeqesheni ngentshiseko abesifazane abangaphansi kwamaviki ama-2. Lapho uzoqonda ukuthi ungagijima kalula imizuzu engama-60 ngejubane lama-8 km ngehora, kancane kancane wandise isivinini kuya ku-10 km ngehora.
Ungazenza kanjani ukugijima
Bangaki abantu abakhuluma ngezinzuzo zemidlalo, kodwa kunzima ukufundisa umzimba wakho ukuze ulayishe njalo. Ukwenza kube lula kuwe, faka inhloso ethile. Isibonelo, gijimani ama-10 km ezinyangeni ezi-2. Noma khokha ukubamba iqhaza emjahweni weStar Umkhuba ophumelelayo wokugqugquzelwa. Ukwenza kube lula kuwe ukujwayela ukugijima, ake sizwise ama-pluses ambalwa:
- Ukulahleka kwesisindo okusheshayo. Ihora lokugijima, amakhalori angama-600-800 ashisiwe, kwathi ngemuva kwemizuzu engu-15 ukuya kwe-15 yamakilasi ane-monotonous, umzimba uqala ukuthatha izinqolobane zamandla ngokuqondile ngaphandle kwamafutha. Uma udla kahle futhi uqeqesha njalo, maduze nje uzobona ukuthi amasentimitha angeziwe ahambe ngokushesha kangakanani.
- Ukusebenza okuthuthukisiwe kwengqondo. Ngesikhathi sokuqeqeshwa, ubuchopho busoma busoma, ngoba kufanele njalo bagcine ukuxhumana ngaphansi kokulawulwa, ukuhlela ukuhlela nokubheka izici zemvelo ezungezile. Ngasikhathi sinye, kwakhiwa ukuxhumana okusha kwe-neaural ebuchosheni, okubandakanya imininingwane etholakele, futhi ngokuhamba kwesikhathi, ukuthuthukisa inkumbulo.
Ukugijima kuthuthukisa imizwa
Photo: Pixabay.com.
- Ugqozi kanye nogqozi. Akumangalisi ukuthi osomabhizinisi abaningi basebenza ngokugijima. Abantu abagijimela isikhathi eside baphawula ukuthi babona ukuthuthukiswa kwamakhono awusizo. Baba nobuciko obuningi abanesifiso somsebenzi futhi bagqugquzelwa umphumela.
- Ukuzindla. Lapho ususheshise futhi ugijime ngejubane elilodwa, inhliziyo ihlangana nengcindezi nokushaya kwenhliziyo. Uya embusweni lapho usebenza ngasikhathi sinye futhi uzolile, ukuze ukwazi ukushintshela ekubonisweni kwefilosofi futhi uthole isisombululo sezinkinga ezikhula isikhathi eside.