Ukugijima: inzuzo
Ukugubungela yindlela yokuphela kweengxaki ezininzi ngokukhawuleza. Iqinisa inkqubo ye-cardiovascular and respiratory system, ivuselela i-oksijini kuyo yonke iseli yomzimba wakho, inceda ukususa i-toxins kunye ne-sweat nokukhuthaza impilo yempilo kuwo onke amanqanaba.
Ukongezelela, ukugijima kunomphumo oqhumayo oqhumayo, kwaye le nto yinto enokuyenza ukuba ulahlekelwe iikhilogram ezingaphezu kwesisu.
Ukongezelela, phantse zonke izihlunu zomzimba zibandakanyeka ekusebenzeni, kwaye ngenxa yesimo esithatha rhoqo umzimba wakho uya kujonga ngelanga elihle kwaye lihle ngemini. Amacangca aya kuba azinzileyo, amaqatha - aqiniswe, kunye ne-torso - slim.
Ukugubungela: Ukuchasana
Kwanomdla njengemvelo kumntu osebenzayo, kukho ukuchasene okufuneka kuthathelwe ingqalelo. Kwezinye iimeko, kufuneka nje udibane nodokotela, nakwabanye-kwaye ulahleke ngokupheleleyo umncintiswano ngokuphathelele nayiphi na imidlalo. Ngoko, ukugijima kuyaphikisana:
- abo banesifo samathambo kunye nezinye izifo ezihlangene;
- abo baneemyopia eziqhubekayo;
- abantu abaneemvini ze-varicose (ngenxa yokutshitshiswa ukulayishwa);
- Abantu abaphethwe zizifo zesifo esingasasigxina;
- abo banesifo sesifo senhliziyo kunye neentlobo ezahlukeneyo ze-arrhythmias okanye i-mitral stenosis;
- izigulane ezine glaucoma;
- abantu abanegazi eliphezulu;
- Abantu abaye bafumana intlungu yesifo okanye intlungu.
Ukuba ukugijima kwempilo kungekhona kuwe, kodwa ufuna ukujongana naye-thethana nogqirha wakho: ngokuqinisekileyo uya kukuxelela ukuba yintoni imithwalo enokusetyenziswa kwimeko ethile.
Ukugijima: indlela yokusebenza ngokufanelekileyo
Inkqubo yokugijima ayiyonto ejikelezayo ejikelezayo. Ukuze kufezekiswe umphumo ophezulu, kubalulekile ukuqinisekisa ukuba le nqondiso ishintsha rhoqo. Nangona kunjalo, kukho ubuninzi, kodwa kulula kakhulu:
- Kwiiklasi, zithenga izicathulo ezifanelekileyo zokugijima, ezilungisa i-ankle kwaye zixhotyiswe ngendlela efanelekileyo yokunciphisa - oku kubaluleka ngokubini kwi-tapread and street runs.
- Okokuqala kufuneka uqale ngeemitha ezili-10 ukuya ku-15 ukuya ku-30 ukuya kwimizuzu engama-30 (eli lixesha elifanelekileyo lokutshisa amafutha).
- Ukugijima kuyinto ephilileyo, ngoko qiniseka ukuba uhlala unomculo omnandi, kwi-headphones yakho, kwaye indlela leyo iyatshintsha ubuncinane kanye emva kweveki 1-2.
- Ukugijima, phinda izandla zakho zibe ngumbindi, uphonce iingalo zakho kwiindawo zakho kwaye uzenzele, ukuzitshintsha nje xa uhamba.
- Qalisa ukugijima ukusuka ekuhambeni, uze uye kwisinyathelo esheshayo uze uqale usebenze. Musa ukugijima emkhawulweni wamathuba: kungcono ukutshintsha ukuhamba okulinganiselwe ngokugijimela ekukhawulezeni kunye nenyathelo elikhawulezayo (okokugqibela kuphela xa ukhathala).
- Ukugqwesa ukuba awuqhubeki kwi-asphalt (inobungozi kumalungu emilenze), kunye nomhlaba wendalo - umzila wehlathi epakini okanye isembatho esithile kwibala lezemidlalo.
- Musa ukugijima ngesango - kuyingozi kakhulu entliziyweni!
- Ukulahleka kwesisindo, kulungele ukuqala ukusebenza ekuseni, kodwa kungekudala emva kokuphakanyiswa, kwaye emva kweyure iyure - emva kokuhlamba kunye nekhobe yekofi ngaphandle kweshukela kunye nekhefu, okuya kunika amandla nokunika umbane ogqithiseleyo.
Kunqweneleka ukuqhuba ii-4-5 ngeveki. Emva kweeveki ezi-3-4 zeeklasi ezinjalo uya kuphawula ukuba baqala ukuziva bebakhulu kwaye babonakala bhetele!