Kwabaninzi abantu, igama elithi 'ukuphakamisa iintsimbi' okanye ' uqeqesho lwamandla ' lifika engqondweni njengento ekruqulayo nenzima. Kukho amaxesha amaninzi apho ucinga ukuba 'kufuneka ndiye ejimini kwakhona'. Kodwa ubusazi na ukuba ukuba ukwenza ngokuchanekileyo, akulungelanga nje kuphela umzimba wakho, kodwa nengqondo yakho? Enyanisweni ayisosohlwayo, sisipho osinika umzimba wakho. Makhe sijonge ukuba zeziphi ezi ziqhelo zokwakha amandla, zeziphi izibonelelo ezibonelela ngazo, kunye nendlela yokuzenza ngaphandle kokudinwa nolonwabo.
Kutheni uqeqesho lokuqinisa umzimba lubaluleke kangaka?
Ngamafutshane, olu lulo naluphi na uhlobo lomthambo oqinisa izihlunu emzimbeni wakho. Oku kungaba kukuphakamisa ii-dumbbells, okanye kungaba yinto efana nomthambo wobunzima bomzimba njenge-push-ups. Iingenelo zalo mthambo zinkulu kakhulu.
Cinga ngako oku, njengoko sikhula, ubunzima bemisipha yomzimba wethu buyehla kancinci kancinci. Ukuba asenzi nto yokwakha kwakhona le misipha ilahlekileyo, inani lamafutha agcinwe emizimbeni yethu liyakhula endaweni yoko. Kulapho uqeqesho lwamandla lulona sisombululo silungileyo.
Olu qheliselo luza kukunceda ugcine ubunzima bemisipha yakho. Ayipheleli apho, kodwa:
- Yehlisa amafutha emzimbeni : Njengoko ubunzima bemisipha busanda, izinga lokutshisa umzimba iikhalori (i-metabolism) liyakhula. Oku kuthetha ukuba utshisa iikhalori ezingaphezulu nangona umi nje.
- Inceda ekulawuleni ubunzima: Xa ulahlekelwa ngamafutha kwaye ufumana izihlunu, kulula kakhulu ukugcina ubunzima obusempilweni.
- Yomeleza amathambo: Olu qheliselo lonyusa uxinano lwamathambo kwaye lunciphisa umngcipheko wokufumana izifo ezifana ne -osteoporosis .
- Iphucula umgangatho wobomi : Xa uziva unamandla kwaye unamandla, ungenza imisebenzi yemihla ngemihla ngokulula.
- Ulawulo lwezifo oluhlala ixesha elide: Olu qheliselo lukwanceda ekulawuleni iimeko ezifana nesifo seswekile, isifo sentliziyo, kunye ne-ankylosing spondylitis , imeko ebangela iintlungu zomqolo kunye nentlungu yamalungu.
Kulungile, ngoko ke ukwenza njani oku ngothando?
Ukuphakamisa iintsimbi kunokuba nzima kancinci kumntu oqalayo. Oku kungenxa yokuba umzimba wakho awuqhelanga umgudu. Kodwa ngokuhamba kwexesha, kuba lula kakhulu kwaye kuyonwabisa ngakumbi. Ukuba wongeza olu tshintsho luncinci kwindlela yakho yokuzilolonga, nawe uya kuyithanda.
| Yintoni omawuyenze (Icebiso) | Inzuzo |
|---|---|
| Shushubeza | Ukubaleka imizuzu emi-5 ukuya kweli-10 ngaphambi kokuba uqale umthambo wakho, okanye ukwenza umthambo olula we-aerobic okwenza ubile, kuya kwandisa ukuhamba kwegazi ukuya kwimisipha yakho kwaye kunciphise umngcipheko wokwenzakala. |
| Qala ngobunzima obuncinci kangangoko kunokwenzeka. | Musa ukuphakamisa iintsimbi ezinzima ngosuku lokuqala. Qala ngobunzima onokubuphakamisa ngokulula izihlandlo ezili-12-15. Ungabonyusa kancinci ubunzima njengoko amandla akho esanda. |
| Joyina umhlobo. | Ukuba udiniwe okanye uphazanyiswa kukuzilolonga wedwa, joyina umhlobo. Oko kuya kukunika inkuthazo eninzi. Nobabini ninokuncedana. |
| Phumla kakuhle phakathi kweeseti. | Endaweni yokwenza oku rhoqo, phumla malunga nomzuzu omnye emva kokugqiba iseti enye yemithambo. Oku kuya kuthintela izihlunu zakho ekudinweni kakhulu. |
| Mamela iingoma zakho ozithandayo. | Ukumamela iingoma ozithandayo nezinesingqi esikhawulezayo kunokwenza ukuzilolonga kube mnandi ngakumbi. Kuya kukunika amandla angcono. |
| Yiba nosuku lokuchacha. | Ayilocebo lilungileyo ukuphakamisa iintsimbi yonke imihla yeveki. Phumla ubuncinane usuku olunye phakathi kweentsuku ezimbini zokuzilolonga. Oku kunika umzimba wakho ixesha lokulungisa izihlunu ezidiniweyo kunye nokubuyisela amandla. |
Le yinto ekufuneka uyikhathalele!
Eyona nto ibalulekileyo kukungawuboni lo mthambo njengesohlwayo, kodwa njengokunyamekela wena.
Yile nto ibangela isithukuthezi xa utyhala umzimba wakho kakhulu, okanye xa uzithelekisa nabanye. Musa ukucinga ukuba u-Arya unokuphakamisa iikhilogram ezingama-50, kodwa mna andikwazi nokuphakamisa ezili-10. Amandla nomzimba womntu wonke wahlukile. Qhubeka nohambo lwakho, wonwabe ngenkqubela yakho. Emva koko oku kuya kuba yinto oyonwabela ngokwenene kwaye unomdla wokuyenza imihla ngemihla.
Ukuba unesifo esihlala ixesha elide, esifana nesifo esingapheliyo esikwenza uzive udiniwe kakhulu, qiniseka ukuba uthetha nogqirha wakho ngaphambi kokuba uqale olu hlobo lomthambo. Yena okanye ingcali yezonyango inokukunika iingcebiso malunga nokuba zeziphi imithambo efanelekileyo kuwe kunye nendlela yokuyenza.
Umyalezo Wokuya Ekhaya
- Uqeqesho lokuqinisa umzimba lubalulekile ekwakheni izihlunu, ukulawula ubunzima, nokuqinisa amathambo.
- Soloko uzifudumeza kwaye uqale ngezinto ezilula xa uqala. Ungaze wenze izinto ezininzi kakhulu ngosuku lokuqala.
- Ungenza oku kube mnandi ngakumbi ngokuhlangana nomhlobo nokumamela iingoma ozithandayo.
- Njengokuzilolonga, ukunika izihlunu zakho ukuphumla (ukuchacha) kubaluleke kakhulu.
- Ukuba uneengxaki zempilo ezihlala ixesha elide, qiniseka ukuba uqhagamshelana nogqirha wakho ngaphambi kokuba uqalise nayiphi na inkqubo yokuzilolonga.
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