Kule nkathi yanamuhla ekhathalela impilo, ukuncipha sekuwumgomo ophishekelwa abantu abaningi. Ukugijima kuyindlela evame kakhulu yokunciphisa umzimba, efanelekile emidlalweni yabantu abaningi.

Ngakho-ke, ukugijima kungawufeza kanjani umphumela omuhle wokulahlekelwa isisindo ngesikhathi esifushane? Nali uhlelo lokugijima lwamasonto angu-8 lokwehlisa isisindo.

Uhlelo lokugijima lwamaviki angu-1-2: ukuhamba ngokushesha okuhlangene nokugijima

Ngaphambi kokuba uqale ukugijima, yenza imisebenzi elula yokulungiselela, njengokuhamba, ukufudumala, njll. Emasontweni okuqala angu-1-2, singasebenzisa inhlanganisela yokuhamba ngokushesha nokugijima ukuze sinciphise ubunzima bokuqeqeshwa, ukuze kube lula. ukunamathela kukho, futhi kancane kancane uthuthukise umsebenzi we-cardiopulmonary kanye nekhono lokugijima, njengokuthi: ukuhamba ngokushesha imizuzu emi-5, ukugijima imizuzu emi-5, ukuphinda, ukunamathela emaminithini angu-50-60 isikhathi ngasinye.

Uhlelo lokugijima lwamaviki angu-3-4: Ukushintshela ekugijimeni okuvamile

Kusukela ngesonto lesithathu, ikhono lethu lokusubatha selithuthukile futhi sesingakwazi ukushintshela ekugijimeni okufanayo, okungukuthi, ukugijima ngesivinini esingaguquki samakhilomitha angu-6-8 ngehora.

Esontweni lesithathu, isikhathi sokugijima singakhuphuka kancane kancane sibe yimizuzu engama-30-40, kanti okunye kuyizinsuku ezingu-1-2 ngesonto. Ngesonto lesine, ungakwazi ukwandisa ngokufanelekile isikhathi sokusebenza sibe yimizuzu engama-40-50.

5 kuya ku-6 uhlelo olusebenzayo: Ukugijima kuhlanganiswe nama-squats

Evikini lesihlanu nelesithupha, singangeza isenzo se-squat ngesisekelo sokugijima, esingaqinisa iqembu lemisipha yomzimba futhi sithuthukise inani eliyisisekelo le-metabolic ukuze kuzuzwe umphumela ongcono wokulahlekelwa isisindo.

Indlela eqondile iwukugijima imizuzu eyi-10, bese uhlela ama-squats angama-20, uphinde, ubambelele emaminithini angaba ngu-40, ukwehla, inani lakho elikhulayo lama-squats cishe ngama-80.

Uhlelo lokugijima lwamaviki angu-7-8: ukugijima + ukugijima ngokushesha

Evikini lesikhombisa nelesishiyagalombili, singasebenzisa inhlanganisela yokugijima nokugijima ngokushesha. Lokhu ukuqeqeshwa kwesikhashana okuphezulu, okungakhuphula ngokushesha izinga lokushaya kwenhliziyo, kugcine umzimba usezingeni eliphezulu lokugayeka kokudla emzimbeni ngemva kokuqeqeshwa, futhi uqhubeke nokusebenzisa amakholori ukuze kuzuzwe umphumela ongcono wokushiswa kwamafutha.

Indlela eqondile iwukugijima imizuzu emi-5, ugijime ngokushesha umzuzu ongu-1, uphinde, futhi ubambelele emijikelezweni emi-4.

Ngalolu hlelo lwamaviki angu-8 lokunciphisa isisindo, oluhlanganiswe nokulawulwa kokudla kwesayensi, awukwazi ukuzuza umphumela ofanele wokuncipha kuphela, kodwa futhi uthuthukise umzimba wakho, uthuthukise ukuqina kwakho ngokomzimba, futhi wenze umzimba wakho uqine ngemva kokuncipha.