Yikuphi okungcono: egijima noma ukuhamba? Ukugijima nokuhamba

Uma umuntu ovamile ukubuza umbuzo ezinjalo azisho lutho: "Yikuphi okungcono: ukugijima noma ukuhamba," - masinyane esabela ukuthi ukhetho lokuqala kungcono. Ukuhamba inkambo kakhulu kubonakala umsebenzi okungenanzuzo futhi ungasizi ngokuziqhathanisa run asebenzayo. Nokho, umbono ezimfushane ivame ukuhluka kakhulu kusukela okwatholakala professional uchwepheshe. Abaningi uzomangala ukwazi ukuthi ukuhamba nje njengoba ngempumelelo yokulwa ukucinana lipids ngokweqile.

Ukukhetha phakathi kwalezi amasu ezimbili, kubalulekile ukwazi isimo sempilo yabo kanye ukuqonda ukuthi yini umthwalo ongamelana umzimba. Kuyaqondakala ukuthi Ukuhamba Nordic kuphephile ngoba emalungeni, futhi uma kusebenza ngokushesha ukuqinisa imisipha nasemilenzeni ephansi futhi esikhathini esifushane esibalulekile fat zishiswe. Beginners amakilasi angakwazi ukuncoma ukukhuphuka lesilula ijubane lokuhamba. Kulokhu, ishayela awufiki embundwini esiphezulu. Kuyini kangcono impilo: egijima noma ukuhamba? Lokhu wonke umuntu umbuzo kumelwe aphendule ngamunye.

Kanjani ukubala ishayela?

Ukuze ufunde adingekayo kwenhliziyo, udinga ifomula Karvonen :

• Kusukela 220 thatha ubudala.
• Kusukela umehluko okuholela ukhupha izibalo ezakha ukushaya kwenhliziyo uphumule. Ngokuvamile-ke kukalwa ngemva nje uphaphame.
• Lo mehluko wenza iyanda yi iphesenti ukushuba umthwalo oyifunayo. Ngokuvamile kuhluka 60 kuya ku-80%. Ukuze abale ushintsho iphesenti ku okuza, ngokulandelana - 0.6 kanye 0.8. It kuphela uhlala ukwengeza izinkomba ishayela wedwa, bese umphumela kunesidingo.

Kuchazwa ephansi kanye engenhla imikhawulo (60 kuya ku-80%, ngokulandelana), nizoyazi cardio sakhe. ngokweqile layo kungaholela ubuhlungu besifuba nesiyezi, futhi inhliziyo ukwehluleka ngeke neze ayizwakali sokuthuthukisa uhlelo senhliziyo nemithambo yegazi.

Kungani isisindo umuntu uzuza?

Lapho ukhetha ezemidlalo umzimba, izazi zokudla kanye odokotela edingekayo acabangele nemingcele ngazinye iyingqayizivele umuntu ngamunye. Isisindo, ukuqeqeshwa jikelele ngokomzimba, phansi kufanele kubhekwe uma kukhethwa Izindlela zokwelapha. Umbhali wayevame ukunezela lokhu imbangela isisindo okweqile ezihlukahlukene izifo noma izifo azalwa naso yezitho zangaphakathi. Kulokhu, ushintsho eziwubala of yokudla nokuvivinya umzimba evamile akwanele ukuletha isisindo emuva evamile. Lukulokhu indlela ephumelelayo yokwelapha isikhathi eside ne reception abazinikezele ezithaka imithi izinto.

umzimba Gymnastic, ukugijima noma ukuhamba ukunikeza yokutakula uma izinto ezenziwa abantu efanayo amyisa izinguquko ezingemnandi isisindo. Ukukhuluphala kakhulu ngokuvamile kuvusa zinto ezilandelayo:

• Ukudla Engalungile (ukudla ukudla okusheshayo, ukudla ngaphambi kokulala).
• Ukweqisa ophuzweni oludakayo ukubhema.
• Ukuthambekela ekucindezelekeni okukhulu ngokomzwelo.
• yokuphila Lazy futhi umzimba.

Ngokushesha ngemva imbangela yokugula sezihlonziwe futhi onguchwepheshe has isithombe egcwele ukuphambuka, ungaqala ukuqeqeshwa. Yikuphi okungcono: egijima noma ukuhamba - udinga ukukhomba ngaphambi kokuqala amakilasi, njengoba lezi zinhlobo ezahlukene kanye nomthelela emzimbeni ehlukile.

izici ukugijima

1. He is trainings ewusizo kakhulu nokusebenza isimiso semithambo yegazi. Active egijima umthelela yesihle isimo imisipha, kuthuthukisa kwegazi, iletha kuya kwamangqamuzana nezicubu omkhulu umoya-mpilo bese iyakwazi nokuba mbaxa normalizing-hormone okuthiwa i function.
2. Lapho benza wona lowo msebenzi abathintekayo umzimba, futhi umzimba Ufika esihlelwe nomthwalo iyunifomu. Phakathi egijima umsebenzi imikhiqizo imfucuza ngokushesha okukhipha nge umjuluko nezindlala. Ukuze umsebenzi Kunconywa ukufunda futhi ufunde inqubo ukuphefumula, kanye lokufeza wokulungiselela nokufudumala kwembulunga Amazing.
3. Daily umsebenzi ukulungisa amaphutha izibalo nokusiza ngempumelelo ukuqeda kilojoule extra. Running iyatholakala kakhulu: ke kungajayezwa nganoma iyiphi inkathi. Baqhuba amakilasi okufundisa ngokukhululekile njengoba treadmill endlini, futhi kule ndawo esiphambanweni.
4. Ezemidlalo ngesivinini noqhekeko we ushukela zanqwabelana glucose. Lapho ama-carbohydrate zisetshenziswa, amakhono abo, umzimba uqala bachithe lipid izinqolobane. Nokho kubalulekile ukuqonda ukuthi amafutha uyaphakama imizuzu kuphela emva 40-50 umuntu njalo wagijima buqamama.
5. Nakuba kukhona ukushiswa fat umzimba, igazi ligcwele eziningi nomoya-mpilo. Umzimba kwenzeka ngokujulile. Running nethonya elizuzisa kwesibindi, amathumbu, inhliziyo futhi semithambo uhlelo.

Izinzuzo kanye efanele ibe kuhlu lokuhlukumezeka ukugijima. izincomo Jikelele

Akuvunyelwe ukuhlanganisa abantu nesifo senhliziyo. Odokotela musa batusa ukugijimela ababhemayo imikhuhlane. Ukulimala yomgogodla kanye nezifo ezingamahlala khona amalunga omzimba futhi engavumelani ukugijima. omama abakhulelwe noma ubuhlengikazi akufanele kube kulesisenzo umsebenzi. Kukhona ezinye imithetho jikelele:

1. Ukuze sizuze isigaba, kufanele unake okukhethekile izincomo lochwepheshe.
2. Izimo akufanele anganakwa, ngoba impilo kunzima kakhulu ukulungisa.
3. Ngemva kokuthi i-Amazing okukhulu, umzimba kumele uhlinzeke umsoco elilungile kanye ubuthongo enempilo.
4. Ngaphambi egijima amandla udinga ukuchitha wokulungiselela elifudumele-up, isibonelo usebenzisa dumbbell noma intambo.
5. Engaged kufanele banqume ukuthi iprogramme: le ukugijima okuyisidina noma kushintshana ukuhamba futhi iyasebenza.
6. ukunakwa okuningi ikhokhelwa kuhlomisa. Izingubo kufanele kube mahhala, futhi izicathulo - Damping.
7. Ngesikhathi besanda kuqala kufanele ushintshe ijubane, uma kukhona ukungakhululeki emalungeni, noma izitho zangaphakathi.
8. Ngemva yiluphi uhlobo ugijima athletics kukhona edingekayo aziphumulele umzimba, ezifana elenga ibha ovundlile. kube Ngakho bakwazi ukugwema pinching izinzwa zivuvukale akwazi ukugcina intervertebral.

Izinhlobo ugijima athletics for ngcono

Ngalunye oluphilayo zakwazi has izici zayo siqu futhi senzelwe amaqembu athile imisipha, izitho kanye nezifunda. Bonisa eyenziwa yonke imithetho, enothisa hhayi kuphela empilweni yomuntu futhi ngokwenama, kodwa futhi yakha sibalo ezemidlalo.

• Ukugijima. Indlela akudingi ukuqeqeshwa okukhethekile. Umlenze owodwa njalo isebenza ngokwahlukana iDemo ebusweni, kanti eyesibili - emhlabathini. Ukubulawa kakhulu okusikhumbuza usheshe. Umahluko owokuthi isikhashana eside indiza. Landing ivuliwe bonke ubuso unyawo, hhayi nje ingxenye yalo. ukugijima inqubo egijima iphephile futhi kungenziwa Kunconywa ukuba abesifazane namadoda zanoma iyiphi iminyaka.
• Ukugijima noma ukugijima. Lokhu ukuhamba aphosekile Kunconywa labo bantu ocindezela dyspnea. Ukujigima uphelele Wabasaqalayo futhi kulabo Ukuphila esingasebenzi. Indlela akuyona ngezimiso eziphakeme energy ukusetshenziswa futhi awacatshangwa njengoba kuyindlela ephumelelayo ukunciphisa umzimba. Yena enomqondo angena ukuqeqeshwa nokuvuselelwa ngemva esiqakathekileko noma ngempelasonto.
• Running ngomqanso. Noma iyiphi indawo nge eyehlelayo kancane uyakwazi okuningi umzimba eziyinkimbinkimbi. Buka Kunconywa ukwethula uhlelo ukuqeqeshwa okungenani kanye ngesonto, kusukela umsebenzi enjalo ngempumelelo evutha amafutha, kanye nokusetshenziswa kwazo zonke le micu kwemisipha.

Uma ungeke ukwazi ukubhekana on the nature, awunankinga ikhaya treadmill, okuyinto ifakwe ukusebenza okukhulu. abagijimi abanolwazi yanconywa umzimba ukushesha. Lokhu kubangela ukwanda okukhulu ukukhuthazela. Ngakho ngemva konke kuhamba phambili: egijima noma ukuhamba? Izici zakamuva, sizobona ngezansi.

Wemiqondo of Race Ukuhamba

Lapho sisebenzelana ekuthuthukiseni ukuhamba has a isivinini ngaphansana uma isebenza. Lokhu kungenxa yokuthi izinyawo zakhe njalo lapho uhlangana nabo phansi. Ngenxa ukufinyeleleka yayo, lolu hlobo ukuqeqeshwa ezifaneleke ubani nesithakazelo, ikakhulukazi labo ezimsebenzi ngenxa ukuhamba ongaphakeme nasebekhulile. I ikhambi kangcono ucindezelekile futhi ubuvila ayikwazanga ukutholakala. Abantu esikisela ukuthi kungcono ukuqala ukugijima umzimba, Angazi ukuthi yini umthwalo nalapho nihamba nengxenye zomzimba.

Phakathi umzimba zihlanganisa amaqembu amaningi imisipha, kukhuphuke izicubu-mpilo ukusetshenziswa. ukuhamba Proper ngokufanele ilayisha umzimba, eqinisa izitsha. Ihora umsebenzi ngejubane ka 5-6 km / h kunomthelela umsebenzi jikelele futhi kuchitha okunama-kilojoule angu-600. isivinini Ukuhamba akufanele lehle.

isizathu esikhethekile sokuba kukhulunywe ufanelwe inqubo ehamba ngezinduku. uhlobo imfashini kokufaneleka ukuthi sifana Ukushushuluza, libhekene izimfanelo eziningi ezinhle. Ngokukhethekile kufanele ikhokhelwe ukuphefumula elinganisiwe, ukuma okuhle, nokusetha izitobhi nezingongolo. Lesi sakamuva, njengenhlangano imishini ngabanye kufanele ekhethelwe umuzwa wokwaneliseka.

Kanjani ukuhamba ngoba impilo

Njengoba abantu abaningi ahambe izicathulo Friend, kudala ezinye izinkinga uhlelo zemisipha. Abathintekayo kufanele sisinakisisa phansi, okuzokwenziwa umshado, futhi izicathulo. Lesi sakamuva kumele babe ezinhle Damping izici. Kuyinto ukukhetha imishini okungahambisani ukuvimba umsebenzi emalungeni metatarsus kanye waseTarsu.

Ngashaqeka eziyinhloko skeleton kukhona ukufuduka mpo phakathi ukunyakaza. Bona ukukhiqiza vibration eqinile futhi sindisa. Ukuze ugweme ukushaqeka esibuhlungu, ungabi onamawala zokudonsa esithendeni off emhlabathini. I isithende Kufanele usukume lapho umlenze khulula sidlulile mpo. ukunyakaza Lungile, esavela ngemva Ezifundweni ezimbalwa kokuqala, muhle. Ngaphezu kwalokho, lokhu Ukuhamba Nordic konga amandla, esithinta kakhulu ukukhuthazela. Kuba nemiphumela emihle kakhulu zibonakala emva nsuku zonke ihora elilodwa uhambo. Okungenani, ukuthi kufanele usungule i uqobo umuntu - ukusebenzisa kathathu ngesonto nge elilungile ngesivinini lwezinyawo. Kuyadingeka ukuba ukhumbule ukuthi ukudla zingafundwa isigamu sehora ngaphambi kokuqala amakilasi. Ukuzivivinya angadingi imizamo omkhulu kuyadingeka kuzozonke izinhlobo zezimo zezulu.

Izinzuzo Ukuhamba Nordic

imithi Ezemidlalo kwanele ukufunda izinzuzo futhi efanele ibe kuhlu lokuhlukumezeka ezisebenzayo. Ngokuhamba ke kuqondiswe ezingeni elifanayo. Amafutha, cholesterol, polysaccharides ahlukahlukene ukubandakanya omningi ukungalingani ezimbi emzimbeni. Ukuhambahamba kuyasiza kulesetayelekile umzimba, wedlula kwesokudla ngokwenza uhlelo senhliziyo nemithambo yegazi. Kumele kukhunjulwe ukuthi indlela yokuphila ngaphandle kokuzivivinya kuholela ukuguga okusheshayo nezifo ezihlobene. vibration Esanele lapho ukuhamba aphilisa amaseli amile okuyinto iyaqala ukusebenza nokuvuselelwa kwezicubu.

ukunyakaza Active kusiza imisipha yenhliziyo iphampa igazi bevela emikhawulweni aphansi. Lapho uhamba izakhiwo ezindala futhi ephukile esetshenziswa umzimba, enika indawo amaseli amasha futhi abasha. Lapho uhlanganyela ngentshiseko ukukhiqiza injabulo hormone kuzole isimiso sezinzwa umsebenzi walo, kanye nokuqinisa amasosha omzimba jikelele.

Imiphumela

Kubonakala sengathi impendulo yombuzo zazo kungcono: egijima noma ukuhamba, wonke umuntu kuyomelwe emva it ukunambitha kubo bobabili. Lezi zinhlobo imithwalo banokuhlangenwe ukuthi kunzima esikhundleni ezinye izinhlobo imisebenzi. Eliyigugu umthelela wabo izitsha ezincane, okuyinto cishe atrophied kubantu sedentary. ukuqeqeshwa impilo Proper kuvula umoya wesibili neuropathy isimiso sokujikeleza kwegazi.

Running nokuhamba kukhona Kusizuzisa on the system zemisipha, ukuvimbela ukonakala izixhumanisi emgogodleni bese uqwanga izingqimba. Arthrosis kanye sciatica besaba kakhulu ukuzivocavoca, ngoba egijima futhi usheshe - ngemithamo elilungile - ukwandisa inflow of lymph ukuze uqwanga.