Ukuzilolonga okulula kwabakwishumi elivisayo: Singathetha?

Umsebenzi wesikolo, ukufundisa, ukuchitha ixesha nabahlobo... Hayi bo, kunzima ukufumana ixesha lokuzilolonga ngayo yonke le nto, akunjalo? Le yingxaki uninzi lwenu bantu baselula olunayo. Kodwa niyazi ukuba kubaluleke kangakanani ukwenza umthambo omncinci?

Kutheni ukuzilolonga kubaluleke kangaka kuni bantu baselula?

Ngamafutshane, ukuzilolonga kubalulekile ekugcineni umzimba nengqondo yakho iphilile. Kufana nepetroli yemoto. Ukuzilolonga okwenzayo kule minyaka kuya kukunika amandla amaninzi kwikamva lakho. Cinga nje, izihlunu zakho ziya komelela, amathambo akho aya komelela, kwaye amandla akho okumelana nezifo aya kwanda . Ayisiyiyo loo nto kuphela, kodwa ikwalungile kakhulu kwimpilo yakho yengqondo. Ukuzilolonga kukwanceda ekunciphiseni uxinzelelo kunye nokuxhalaba, kwaye kukunceda ulale kakuhle ebusuku. Ngoko ke, kufanelekile ukufumana ixesha lokuzilolonga!

Zeziphi imithambo efanelekileyo kuni bantu baselula?

Ngoku mhlawumbi uyazibuza, 'Luhlobo luni lomthambo endifanele ndiwenze?' Iingcali zithi abantu abaselula kufuneka bafumane ubuncinci imizuzu engama-60 yomthambo womzimba ngosuku. Uninzi lwalo msebenzi kufuneka ube luncedo kakhulu ukuya kutsho kwi-aerobic . Ukongeza, kufuneka uzinike ixesha loqeqesho lokuqina kunye nomthambo wokuguquguquka . Makhe sijonge nganye kwezi zinto ngokwahlukeneyo, akunjalo?

Yintoni umsebenzi we-aerobic?

Oku sikubiza ngokuba yi-`(Aerobic Activity)`. Ngamafutshane, kuquka nawuphi na umsebenzi onyusa isantya sentliziyo yakho kwaye ukwenze ungabi namdla wokuphefumla. Cinga ngokukhwela ibhayisekile, ukubaleka ngokukhawuleza, ukudanisa, ukudada, ukudlala umdlalo owuthandayo (njengebhola ekhatywayo, i-netball). Ukwenza ezi zinto kwenza intliziyo yakho nemiphunga isebenze nzima. Oku kuthetha ukuba umzimba wakho wonke ufumana ioksijini engaphezulu. Iingenelo ozifumanayo koku zininzi:

• Intliziyo iba sempilweni.
• Umsebenzi wemiphunga uyaphucuka.
• Amafutha omzimba angafunekiyo ayatshiswa kwaye imo yomzimba inokugcinwa kakuhle.
• Iyayiphucula indlela ovakalelwa ngayo kwaye ikunceda uzive wonwabile .
• Lala kamnandi.

Ngoko ke, kufuneka uchithe ixesha lakho elininzi lokuzilolonga imihla ngemihla kolu hlobo lwe-`(Activity Aerobic)`. Ubuncinane imizuzu engama-30-45.

Kwenzeka ntoni ngoqeqesho lokuqinisa?

Oku kubizwa ngokuba yi-`(Uqeqesho lwaMandla)`. Le mithambo iqinisa izihlunu zakho kwaye ikhawulezisa imetabolism yomzimba wakho. Xa izihlunu zakho zomelele, ungenza nawuphi na umsebenzi ngokulula. Ufumana amandla amaninzi kwizinto ezifana nokuphakamisa izinto kunye nokunyuka izinyuko. Kwakhona, amathambo akho ayaqina, kwaye njengoko ukhula, unciphisa umngcipheko wokufumana izifo ezifana ne-`(Osteoporosis)`.

Eyona nto ingcono kukuba, akufuneki uye ejimini ukuze wenze olu hlobo lwemithambo. Kukho izinto ezilula onokuzenza ekhaya. Umzekelo:

• Iipush-ups - Ungaqala ngokuxhoma eludongeni okanye uxhome amadolo phantsi.
• Ukuqubha - Ukwenza ngathi uhleli esitulweni.
• IiLunges
• Ukuhlala wehle unyuka
• Imithambo efana 'nokuHlala phantsi', esiza kuthetha ngayo kamva.

Kwanele ukwenza olu hlobo lomthambo imizuzu eli-15-20 iintsuku ezimbini okanye ezintathu ngeveki.

Ukubaluleka kokwandisa ukuguquguquka

Okwesithathu kukuguquguquka, okuthetha "Ukuguquguquka". Oku kuthetha ukuba amalungu akho kunye nezihlunu zinokushukuma ngokulula. Xa unokuguquguquka okuhle, amathuba okuba ungonzakali . Kwakhona, umzimba wakho uziva ulula kwaye unokwenza imisebenzi yemihla ngemihla ngokulula.

Enye yezona ndlela zibalaseleyo zokwandisa ukuguquguquka kukwenza i-yoga . Ngaphandle koko, ungenza umthambo wokuzolula rhoqo. Kulungile kakhulu ukuzolula kancinci ngaphambi nasemva kokuzilolonga.

Makhe sijonge ezinye iindlela ezilula onokuzilolonga ngazo ekhaya.

Ngoku mhlawumbi uyaqonda ukubaluleka kokuzilolonga kunye nohlobo lwezivivinyo omele uzenze. Ngoko ke makhe sijonge ezinye izivivinyo ezilula onokuzenza ekhaya, ngaphandle kwezixhobo ezikhethekileyo , ngaphandle kokuchitha imali ukuya ejimini, kwaye ngaphandle kokuthabatha ixesha elininzi. Kodwa khumbula, ngaphambi kokuba uqale ezi zivivinyo, kubalulekile ukubuza ugqirha wakho, utitshala wezemidlalo wesikolo, okanye umqeqeshi ukuqinisekisa ukuba ezi zivivinyo zifanelekile kuwe .

Indlela yokwenza i-Sit Backs

Lo ngumthambo olula kakhulu.

• Inyathelo 1: Okokuqala, hlala phantsi. Goba amadolo akho uze ubeke iinyawo zakho phantsi. Gcina iingalo zakho zithe tye phambi kwakho.
• Inyathelo lesi-2: Ngoku qinisa isisu sakho uze ugobe umzimba wakho kancinci kancinci. Njengokungathi uza kulala phantsi, kodwa ungalali ngokupheleleyo. Buyela umva kangangoko unako, ubambe imizuzwana embalwa, uze ubuye uphakame.
• Inyathelo lesi-3: Yenza oku izihlandlo ezisi-8 ukuya kwezili-12 zilandelelana. Thatha ikhefu elifutshane, uze wenze elinye ijikelo. Iijikelo ezimbini okanye ezintathu zifanele zanele.

Oku kuya kuqinisa izihlunu zakho ezingaphakathi.

Iplanga - Umthambo omhle kakhulu kumzimba wonke

Iplanga lolunye uhlobo lomthambo oluxabisekileyo. Ayiqinisi nje kuphela izihlunu zesisu sakho, kodwa iqinisa neengalo zakho, imilenze, kunye nezihlunu zomqolo.

• Indlela yokwenza oku: Lala phantsi ngobuso. Ngoku beka iingqiniba zakho kunye neengalo zakho phantsi uze uphakamise umzimba wakho. Umzimba wakho kufuneka ube kumgca othe tye ukusuka entloko ukuya ezithendeni. Njengeplanga.
• Qinisa isisu sakho uze uzame ukubamba esi sikhundla ixesha elide kangangoko unako. Qala ngemizuzwana engama-20-30 uze unyuse ixesha kancinci kancinci.
• Yenza oku kabini okanye kathathu ngemini.

Ama-Squats - Amandla emilenze kunye neempundu

I-Squats yenye yezona ndlela zibalaseleyo zokuqinisa imisipha yemilenze kunye neempundu.

• Indlela yokwenza oku: Yima nkqo. Beka iinyawo zakho zihlukane zibe bubanzi bamahlombe.
• Ngoku thoba amadolo akho kancinci uze uzithobe ngokungathi uhleli esitulweni. Tyhala iimpundu zakho ngasemva. Qinisekisa ukuba amadolo akho awadluli kwiinzwane zakho.
• Yehla kangangoko unako uze ubuye unyuke.
• Yenza oku izihlandlo ezili-10-15, kabini okanye kathathu.

Kubalulekile: Kubaluleke kakhulu ukugcina imo efanelekileyo xa usenza olu qheliselo. Ukulwenza gwenxa kunokukhokelela ekwenzakaleni. Ngoko ke, kungcono ukuziqhelisa phambi kwesibuko okanye nomntu omaziyo.

Iingcebiso ezimbalwa zokwenza umthambo ube ngumkhwa

Kulungile, ngoku uyazi okuninzi malunga nokuzilolonga. Kodwa ukwenza umkhwa yeyona nto inzima. Nantsi ingcebiso encinci ngaloo nto:

• Khetha into oyithandayo: Ukuzilolonga akufuneki kube yinto ekruqulayo. Khetha into oyithandayo. Kungaba kukudanisa, ukudlala nabahlobo, okanye ukukhwela ibhayisekile. Emva koko awuyi kuziva ukruqukile kukwenza oko.
• Joyina umhlobo: Kumnandi ngakumbi ukukwenza nomhlobo, umntakwenu, okanye umama okanye utata wakho kunokuba ukwenze wedwa. Uza kuphoswa zizinto ezimbalwa xa ukwenza nomnye umntu.
• Zibekele usukelo oluncinci: Musa ukuzibekela usukelo olukhulu ngaxeshanye. Ukuba uqala ngokuthi, 'Ndiza kubaleka iyure yonke ngosuku,' usenokucaphuka ukuba awukwazi ukukwenza. Endaweni yoko, qala ngesulelo oluncinci olufana nokuthi, 'Ndiza kuhamba imizuzu eli-15 namhlanje.' Kancinci kancinci yongeza ixesha kunye nobunzima.
• Yenza ixesha: Njengokuba uzinika ixesha leklasi yakho yokufundisa, bekela bucala ixesha elincinci ngosuku lwakho lokwenza umthambo. Musa ukongeza eminye imisebenzi kwelo xesha.
• Ukuba uphoswa kukuzilolonga, ungakhathazeki: Ngezinye iintsuku usenokungakwazi ukuzilolonga. Kulungile. Ungakhathazeki ngayo, qala kwakhona ngosuku olulandelayo. Eyona nto ibalulekileyo kukuqhubela phambili.
• Zinike isipho esincinci: Xa ugqibezela usukelo, zinike isipho esincinci. Isenokuba yincwadi, isenokuba kukutya okuthandayo. Iza kukwenza ukhuthazeke ngakumbi.

Eyona nto ibalulekileyo ekufuneka uyikhumbule

Ngoko ke, ndiyathemba ukuba nina lutsha nifunde into entsha kwinto endiyithethileyo namhlanje. Ukuzilolonga lutyalo-mali olukhulu kungekuphela nje kwimpilo yenu yomzimba, kodwa nakwimpilo yenu yengqondo.

Khumbula, nokuba kuncinci kangakanani na, into ebalulekileyo kukwenza uhlobo oluthile lomsebenzi womzimba yonke imihla.

Zilolonge kangangoko unako, kangangoko uthanda. Asikuko ukuzilolonga nje kuphela, sisipho esixabisekileyo ozipha sona. Ngoko ke, masiqale kancinci namhlanje, akunjalo?

Ukuzilolonga kolutsha, umthambo womzimba, umthambo wasekhaya, impilo yolutsha, umthambo olula, amandla emisipha, umthambo we-cardio