Ukujima komshini wokugwedla kuma empambanweni yezindlela zokuqeqeshwa kwenhliziyo nemithambo yegazi kanye nesimo samandla, kunikeza inhlanganisela eyingqayizivele yezinzuzo ezisongwe ngokuzivocavoca okukodwa, okunamandla. Lo mhlahlandlela obanzi uzozulazula ezintweni ezibalulekile zemishini yokugwedla, igqamisa ukuthandwa kwayo okukhulayo, ukubaluleka kwangaphakathi, kanye nendlela yokuyihlanganisa ohambweni lwakho lokufaneleka ngempumelelo. Noma ngabe ungumsubathi ongumakadebona noma umshisekeli wokuqina, ukuqonda ama-nuances wokujima komshini wokugwedla kungakhuphula ukuqeqeshwa kwakho kube phezulu.
Okuqukethwe:
– Uyini umshini wokugwedla?
- Ukuthandwa okukhulayo kokusebenza komshini wokugwedla
- Izinzuzo zokusebenzisa umshini wokugwedla
- Ukukukhethela umshini wokugwedla ofanele
- Ukuqonda ukusebenza komshini wokugwedla
Uyini umshini wokugwedla?
Umshini wokugwedla, ovame ukubizwa ngokuthi i-ergometer, ulingisa isenzo sokugwedla imikhumbi yamanzi ngenjongo yokuzivivinya noma ukuziqeqeshela ukugwedla. Isebenza njengomshini wokujima ohlanganisa konke okukodwa, ohlanganisa amaqembu amaningi emisipha emzimbeni wonke, okuhlanganisa imilenze, iqolo, izingalo, nomgogodla. Imishini yomshini wokugwedla iklanyelwe ukulingisa ukumelana okuzwakalayo lapho ugwedla emanzini, inikeze ukujima okubushelelezi, okunomthelela omncane oqinile emisipha kodwa kuthambile emalungeni.
Ukuthandwa okukhulayo kokujima komshini wokugwedla
Ukusebenza komshini wokugwedla sekwenyuke kakhulu ekudumeni, sibonga ngokwengxenye ekusebenzeni kahle kwakho kanye nezinzuzo ezibanzi ezikunikezayo. Bahlonishwa ngekhono labo lokuhlinzeka ngokuzivocavoca umzimba ogcwele okuhlanganisa ukukhuthazela kwenhliziyo nemithambo yegazi nokuqeqeshwa kwamandla, konke kuyilapho kugcinwa ingozi ephansi yokulimala. Lokhu kuhlinzwa kungenxa yokuguquguquka kwabo, okukhanga amazinga nemigomo eminingi yokufaneleka, kusukela ekuncipheni kwesisindo nokwakhiwa kwemisipha kuya ekuthuthukiseni impilo yenhliziyo namandla.
Izinzuzo zokujima komshini wokugwedla
Ukusebenza komshini wokugwedla kuyindlunkulu yezinzuzo zezempilo. Okokuqala nokubaluleke kakhulu, asebenza ngendlela emangalisayo ekushiseni amakhalori nasekuthuthukiseni ukuqina kwenhliziyo nemithambo yegazi, ngenxa yokuzivocavoca okukhulu kwe-aerobic abakunikezayo. Ukwengeza, banikeza ingxenye ebalulekile yokuqeqesha amandla, eqondise kokubili umzimba ongaphezulu nophansi ngendlela elinganiselayo. Le nzuzo ekabili yenza ukugwedla kube ukukhetha okusebenzayo kokujima kulabo abafuna ukwandisa isikhathi sabo. Ngaphezu kwalokho, ukugwedla okunesigqi, okunomthelela ophansi kukwenza kube inketho yokuzivocavoca efanelekile neqhubekayo kubantu bayo yonke iminyaka namazinga okufaneleka.
Ukukukhethela umshini wokugwedla ofanele
Ukukhetha umshini wokugwedla ophelele kungase kube nzima uma kubhekwa izinhlobo ezihlukahlukene ezitholakala emakethe. Izici ezibalulekile okufanele zicatshangelwe zihlanganisa uhlobo lokumelana (umoya, uzibuthe, amanzi, noma amanzi), usayizi womshini nokugoqeka (ikakhulukazi uma isikhala siyinkinga), kanye nokutholakala kwezici ezifana neziqaphi zokusebenza noma idizayini ye-ergonomic. Uhlobo ngalunye lokumelana lunikeza ukuzizwisa okuhlukile kokugwedla kanye nezinzuzo, ngakho ukuqonda imigomo yakho yokufaneleka yomuntu siqu kanye nezintandokazi zakho kubalulekile ekwenzeni isinqumo unolwazi.
Ukuqeqeshelwa umsebenzi womshini wokugwedla
Ukuze uthole izinzuzo ezigcwele zokujima komshini wokugwedla, indlela efanele kanye nefomu kuyadingeka. Ukuqala ngendawo yokubamba, kulandelwa ukushayela, ukuphela, futhi ekugcineni ukululama, isigaba ngasinye sokugwedla sidinga ukunakwa kwemininingwane ukuze kukhuliswe ukusebenza kahle nokuvimbela ukulimala. Ukufaka izinqubo zokujima ezihlukahlukene, njengokuqeqeshwa kwesikhashana, imigqa yokukhuthazela, noma izikhathi zokugijima, kungasiza ukugcina ukujima kuheha futhi kuyinselele. Ukungaguquguquki nokuqhubeka kancane kancane kokuqina nobude kuzoholela ekuthuthukisweni okuphawulekayo kokufaneleka nokusebenza ngokuhamba kwesikhathi.
Isiphetho:
Ukujima komshini wokugwedla kunikeza izindlela eziyingqayizivele nezisebenzayo zokufinyelela imigomo yokufaneleka, ukuhlinzeka ngenhlanganisela elinganiselayo yokuqeqeshwa kwenhliziyo namandla. Ngokuqonda izici ezibalulekile zokuthi yini eyenza lokhu kuvivinya kuzuzise kangaka, indlela yokukhetha umshini ofanele, nezindlela ezingcono kakhulu zokuwusebenzisa, abantu bangavula amandla aphelele okugwedla impilo yabo nokuphila kahle. Yamukela inselele yokusebenza komshini wokugwedla futhi ujabulele uhambo oluya kumuntu ofanele, oqinile kuwe.
