Uma sifuna ukuthuthukisa indlela yokugijima, kubalulekile ukuthi sibheke ifomu lokugijima futhi senze noma yiziphi izinguquko ezidingekayo kanye nokuthuthukiswa. Lokhu kuzosiza ukunciphisa amathuba okulimala, ukwandisa isivinini, nokwandisa ukusebenza kahle.
Indlela esigijima ngayo idlala indima ebalulekile ezinzuzweni eziningi zezempilo zokugijima. Kusivumela ukuthi sigijime amabanga amade ngomfutho ophakeme ngobuhlungu obuncane nokungakhululeki. Kukhona amasu efomu athile okufanele uwalandele angase ahluke kancane ngenxa yokuhlukahluka komshini womzimba. Cabangela ibanga nesivinini ofuna ukugijima ngaso, kanye nanoma yikuphi ukulimala okufanele noma izindawo ezingokomzimba ezikhathazayo.
izindlela zokugijima
Kuneziphakamiso ezithile zokuthuthukisa indlela yakho yokugijima ukuze ukhuphule umnotho osebenzayo, uthuthukise ukusebenza, futhi unciphise ingozi yokulimala.
Jog
Ukugijima kungase kuhambisane nokugijima, kodwa kusenezinzuzo eziningi zezempilo. Amanye amathiphu okukhulisa ukujima kwakho kokugijima yilawa:
- Ngenkathi ugijima, gcina ukuma okuhle, qinisa isisu sakho futhi ubheke phambili.
- Gwema ukutshekisa ikhanda phansi nokuwisa amahlombe akho.
- Nweba isifuba futhi usigcine siphakanyisiwe ngenkathi siletha amahlombe phansi nangemuva.
- Gcina izandla zakho zikhululekile futhi usebenzise ukushwiba kwengalo okukhululekile. Gwema ukweqa izingalo zakho phambi komzimba wakho.
- Ukuze ugweme ukulimala okuphansi komzimba, sebenzisa i-midfoot strike futhi ugweme ukushaya phansi ngesithende sakho. Lokhu kuvumela unyawo ukuthi luhlale ngqo ngaphansi kwe-hip ngenkathi luphusha umzimba phambili. Ukushaywa kwesithende kungabangela umlenze ukuba unciphise futhi ubeke ukucindezeleka emadolweni.
Gijima
Isenzo se-high-intensity of sprinting sidinga ukusebenza kwemisipha eminingi namandla okuqhuma njengoba sakha igxathu elinamandla. Kunconywa ukugcina lawa macebiso engqondweni:
- Ncamela phambili kancane okhalweni ngenkathi uvula isisu.
- Phakamisa isifuba sakho, thambisa amahlombe akho bese uwasusa ezindlebeni zakho.
- Sebenzisa izinyathelo ezimfushane, ezisheshayo ukuze wonge amandla.
- Ukunciphisa amathuba okulimala, sizokwehla kancane futhi ngokuthula sinomthelela omncane.
- Sizosebenzisa isiteleka sangaphambili futhi siziqhubekisele phambili ukusuka ezinzwaneni zethu. Ngesinyathelo ngasinye, sizophakamisa ithanga ukuze lihambisane nomhlabathi.
- Sizogoba izindololwane zethu zibe i-engeli engu-90 degree futhi sizilethe ziqonde emuva naphambili, sisebenzisa ukunyakaza okuyihaba futhi sihamba ibanga elibanzi lokunyakaza kunalapho sigijima.
- Sizophakamisa izandla zifinyelele ukuphakama kwesilevu futhi sibuyele emuva, sibheke engxenyeni engezansi yomhlane.
- Sizogwema ukujika i-torso kanye nokuwela izingalo emgqeni ophakathi nomzimba.
eteyipini
Ukugijima ku-treadmill kuyinketho uma sifuna ukunciphisa umthelela emalungeni futhi sigweme ukulimala ngokweqile. I-treadmill isivumela ukuthi sigijime ngesivinini esibushelelezi futhi esingaguquki ngaphandle kwezithiyo noma ukuma okudingekayo. Lokhu kusivumela ukuthi sigxile kubuchule bokugijima kuphela. Amanye amathiphu yilawa:
- Jikela amahlombe akho emuva bese ucindezela isisu sakho ngenkathi uncike phambili kancane.
- Gcina umgogodla wakho uqondile. Sizogcina amahlombe ngqo phezu kwezinqulu.
- Sizophumuza izingalo zethu, sibheke phambili futhi sigweme ukubuka phansi noma esikrinini.
- Sizosebenzisa isinyathelo esifushane futhi sizothatha izinyathelo ezincane.
- Ukugijima ku-treadmill kuzokuphoqa ukuthi ufinyeze amagxathu akho, njengoba ukuthatha amagxathu amaningi kakhulu kuzokubangela ukuthi ukhahlele ngaphambili kwe-treadmill.
- Ngaphandle uma sinezinkinga ngokulinganisela, sizogwema ukubamba izibambo ngenkathi sigijima.
Amasu okuthuthukisa ifomu
Indlela engcono kakhulu yokuthuthukisa ifomu lokugijima ukwenza izivivinyo ezibalulekile ukuze wandise futhi uqinise imisipha ehilelekile ekusebenzeni:
- Faka phakathi ukuzivocavoca okuyisisekelo, okufana namabhuloho e-glute namapulangwe aseceleni, ukuthuthukisa amandla, ibhalansi, nokuzinza ngenkathi unciphisa ithuba lokulimala nokusebenzisa ngokweqile.
- Ukuze uvikele amadolo akho ekulimaleni, shaya unyawo lwakho ngqo ngaphansi kwedolo kunokuba ube phambi kwalo, okungase futhi kube umphumela wokunyathela ngokweqile. Lokhu kubaluleke kakhulu uma ugijima wehla.
- Gcina umgogodla omude futhi uqondile, futhi uwulule kuze kufike ekhanda. Yenza ukuzivocavoca kwekhanda nentamo ukuthuthukisa amandla adingekayo ukuze ugcine ukuma okuhle nokubheka phambili.
- Qondisa umoya ukuze uhambisane nesigqi sezinyawo. Lokhu kusiza ukugcina ukuma okukhululekile, ukunciphisa ukungezwani kwemisipha, nokusebenzisa amandla ngendlela efanele.
- Gobisa izindololwane zakho nge-engeli engu-90 degree bese uhambisa izingalo zakho ukusuka emahlombe akho uye phambili naphambili ngenkathi ugcine izandla zakho zikhululekile.
- Sizogwema ukweqa izingalo phezu komzimba noma ukusonta ingxenye engaphezulu yomzimba.
- Sizogcina izandla zethu zisondele okhalweni. Sizozama ukugcina izandla zisezingeni okhalweni, lapho zingathinta khona kancane inqulu. Izingalo kufanele zigotshwe nge-engeli engu-90 degree. Abanye abasaqalayo bavame ukuphakamisa izandla zabo ezingeni lesifuba, ikakhulukazi lapho bekhathele.
- Sizobhekisa isifuba phambili kancane ukuze sisize ukuqhubekisela phambili umzimba.
Amathiphu okugwema ukulimala
Ukuthola indlela enhle yokugijima kungasiza futhi ukuvimbela ukulimala ngenkathi usebenza ekumeni. Kunconywa ukuthuthukisa ukuhamba nokuguquguquka ezinqulwini nasemaqakaleni ukuze kuncishiswe ukulimala emhlane ophansi nasemadolweni.
Futhi, kuyathakazelisa ukwandisa inani lezinyathelo ngomzuzu ukubeka ukucindezeleka okuncane emzimbeni. Ukwandisa kancane kancane ubude besikhathi, ukushuba kanye nemvamisa yokugijima kwakho kuzothuthukisa indlela yakho yokugijima. Kodwa, udinga ukwandisa isivinini kanye nemayela ngokuhamba kwesikhathi.
Kungcono ukuthatha ikhefu isikhathi esanele uma sizwa ubuhlungu bemisipha noma sinokulimala, ikakhulukazi uma kuphindaphinda noma kuthatha isikhathi eside. Sizothintana nodokotela womzimba uma kukhona abalimele. Ochwepheshe bangakwazi ukwelapha ukulimala, babone imbangela, futhi basisize senze izilungiso ezidingekayo ukuze sikuvimbele ukuthi kungenzeki futhi.
Ngaphezu kwalokho, kubaluleke kakhulu ukugqoka izicathulo ezifanele zokugijima. Sizogwema izicathulo ezigqize kakhulu futhi sizozama ukuzishintsha njalo (ngokuvamile ngemva kwe-500 km).