Singathetha ngokuzilolonga okulula kwabakwishumi elivisayo?

Umsebenzi wesikolo, izifundo zangaphandle kwesikolo, ukuncokola nabahlobo, ukuya kwi-social media... konke oku kuyakutsalela umzimba wakho, oko kuthetha ukuba ukufumana ixesha lokuzilolonga kunokuba ngumceli mngeni omkhulu nakuwe ngamanye amaxesha, akunjalo? Enyanisweni, le yingxaki eqhelekileyo kubantu abaninzi abaselula kule mihla. Kodwa ukuba sifuna ukuhlala sisempilweni, sinamandla, kwaye sonwabile, asinakuyeka ukuzilolonga. Namhlanje, masithethe ngezinye iindlela zokuzilolonga ezilula, ezingenzima kangako ezinokufakwa lula kubomi bolutsha obuxakekileyo njengobakho.

Kutheni ukuzilolonga kubaluleke kangaka kuni bantu baselula?

Ucinga ukuba umthambo ngowabantu abadala kuphela, okanye ngowabantu abaya ejimini ukuze bakhe imizimba yabo? Akunjalo konke konke. Ubutsha bakho lelona xesha lifanelekileyo lokwakha umzimba wakho. Umthambo ufana nesichumiso osifaka emthini xa usemncinci.

Zininzi iingenelo zomzimba!

• Amathambo nezihlunu ezomeleleyo: Xa ubaleka, utsiba, udlala, kwaye uzilolonga, amathambo akho ayaqina. Izihlunu zakho ziyakhula . Emva koko, njengoko ukhula, uya kuba neengxaki ezimbalwa zomqolo namadolo.
• Ukugcina ubunzima obusempilweni: Xa uzilolonga ngokutya okunesondlo esifanelekileyo , ungagcina ubunzima obusempilweni obuhambelana nobude bakho ngaphandle kokufumana ubunzima obungeyomfuneko.
• Ubuthongo obuhle: Xa uzilolonga umzimba wakho endaweni yokuhlala nje imini yonke, ulala ngokukhawuleza ebusuku uze uvuke unamandla amatsha kusasa.
• Amandla angakumbi: Usenokucinga ukuba xa uzilolonga kancinci, uza kuziva unamandla angakumbi. Kodwa eneneni, okuchaseneyo kuyenzeka. Ukusebenza komzimba wakho kuyaphucuka, kukunika amandla angakumbi okuhlala usebenza imini yonke.
• Ukukhuselwa kwizifo: Ubusazi ukuba ukuzilolonga rhoqo kunokukunceda kakhulu ekukhuseleni kwizifo ezinzulu ezifana nesifo seswekile kunye nesifo sentliziyo onokuthi ube naso kwixesha elizayo?

Kukwakho neenzuzo ezininzi zengqondo!

• Inciphisa uxinzelelo : Iimviwo zesikolo, iingxaki zomsebenzi wasekhaya, iingxabano ezincinci nabahlobo... Zonke ezi zinto zinokuthomalaliswa ngokuzilolonga. Ukuzilolonga kufana `nokuthintela uxinzelelo`.
• Kuvakala kamnandi: Xa sizilolonga, ingqondo yethu ivelisa iikhemikhali ezibizwa ngokuba yi-'Endorphins'. Ezi zinto ngokwemvelo zisenza sizive sonwabile kwaye sikhululekile.
• Amandla okufunda kunye nenkumbulo ziyaphucuka: Ngenxa yokuba ingqondo ifumana igazi elifanelekileyo, uyakhumbula ngcono oko ukufundayo kwaye kulula ukugxila.
• Ukuzithemba kuyakhula: Indlela ocinga ngayo ngomzimba wakho kunye nezakhono zakho iba ngcono ngakumbi. Uziva ngathi, "Ndingakwenza oku."

Ufanele wenze umthambo ongakanani ngosuku?

Iingcali zithi ulutsha lufanele lufumane ubuncinci imizuzu engama-60 yokuzilolonga ngokomzimba ngosuku . Uninzi lwalo msebenzi kufuneka ube phakathi ukuya kutsho ngamandla.

Cinga ngayo, ukuba awunalo ixesha lokwenza oku imizuzu engama-60 yonke ngaxeshanye, ungayahlulahlula ibe ngamacandelo. Njengemizuzu engama-20 kusasa, imizuzu engama-20 emva kwemini, kunye nemizuzu engama-20 ebusuku.

"Ukuzilolonga akusiso isohlwayo, sisipho ozipha sona!"

Ziziphi ezi ntlobo zokuzilolonga?

Uhlobo olunye lokuzilolonga alwanelanga ukuze umzimba ube sempilweni kwaye uqine. Masiqaphele iintlobo ezintathu eziphambili zokuzilolonga.

1. Ukuzilolonga kwentliziyo - oko kukuthi 'Umsebenzi we-Aerobic '

Olu luqheliselo oluya kunyusa isantya sentliziyo yakho kwaye lukwenze ukhawuleze kancinci. Intliziyo yethu ifana nenjini yemoto. Olu hlobo lokuzilolonga lubalulekile ukuze isebenze kakuhle.

• Imizekelo: ukuhamba ngokukhawuleza, ukubaleka, ukukhwela ibhayisekile, ukudada, ukudanisa (danisa ingoma oyithandayo, oko kukwenza umthambo olungileyo!), kunye nemidlalo oyidlalayo, efana nebasketball, ikhilikithi, inetball, kunye nevolleyball, nazo ziwela kolu luhlu.

2. Ukuzilolonga ukuze umzimba ube namandla - oko kukuthi 'uQeqesho lwaMandla'

Oku kuyaqinisa izihlunu zakho. Xa izihlunu zakho ziqinile, i-'Metabolism' yomzimba wakho, inkqubo apho ukutya kuqhekezwa khona kwaye kusetyenziswe ukwenza amandla, nayo iyakhawuleza. Akunyanzelekanga ukuba uphakamise iintsimbi ezinzima ukuze wenze olu qheliselo. Ungalwenza usebenzisa ubunzima bomzimba wakho.

• Imizekelo: Izinto ezifana `Sit Backs` (esiza kuthetha ngazo ngezantsi), `Push-ups` (enokwenziwa ngokuxhoma eludongeni okanye amadolo akho phantsi), kunye `Squats` (ezifana nokuhlala esitulweni).

3. Ukuguquguquka komzimba - oko kukuthi 'Ukuguquguquka'

Oku kuya kukuvumela ukuba ugobe kwaye wolule amalungu akho ngokulula. Kukwalungile nakwimisipha yakho. Kukwanciphisa umngcipheko wokwenzakala.

• Umzekelo: I-Yoga yindlela entle yokuphucula ukuguquguquka. Ukuzilolonga ngaphambi nasemva kokuzilolonga nako kunokunceda koku.

Ezinye iindlela ezilula zokuzilolonga `zoQeqesho lwaMandla` onokuzenza ekhaya

Akufuneki zixhobo zikhethekileyo, akufuneki uchithe imali kwi-gym, okanye ixesha elininzi lokwenza ezi zivivinyo. Nangona kunjalo, kungcono ubuze ugqirha wakho, utitshala wezemfundo yomzimba wesikolo, okanye umqeqeshi ngaphambi kokuba uqalise ukuzenza ukuqinisekisa ukuba zikulungele.

1. Ukuhlala Umqolo - Kulungele izihlunu zesisu!

Lo ngumthambo ofana nowe-'Sit-ups'.

• Inyathelo 1 (Indawo Yokuqala): Hlala phantsi. Goba amadolo akho uze ubeke iinyawo zakho phantsi. Yolula iingalo zakho zithe ngqo phambi kwakho. (Zithelekelele kanye njengoko kubonisiwe kumfanekiso.)
• Inyathelo lesi-2 (Indlela yokwenza umthambo): Ngoku thambekisa umzimba wakho ongasentla kancinci. Qinisa izihlunu zesisu sakho, gcina umqolo wakho uthe tye, uze ubuyele umva kangangoko unako. Kodwa ungalali phantsi ngokupheleleyo. Umzimba wakho kufuneka wenze imo ethi `V`.
• Inyathelo lesi-3 (Ukubuyela): Bamba imizuzwana embalwa, uze ubuyele kancinci kwindawo yokuqala.
• Kangaphi ukwenza oku: Yenza malunga nee-reps ezi-8-10 ekuqaleni. Njengoko uqhele, ungayandisa ukuya kwi-12-15. Yenza iiseti ezimbini okanye ezintathu.

2. Iplanga - Ilungele umzimba wonke!

Oku kuya kuziqinisa zonke izihlunu esiswini sakho, emqolo, nasemagxeni.

• Indlela yokwenza oku: Lala phantsi ujonge phantsi. Gcina umzimba wakho uthe tye, njengeplanga , iingalo zakho neenzwane zakho kuphela phantsi. Intloko yakho, umqolo, kunye neempundu kufuneka zithe tye. Qinisa isisu sakho.
• Ixesha lokulinda: Zama ukubamba le ndawo malunga nemizuzwana eli-15-20 ekuqaleni. Njengoko uqhele, yongeza ibe yimizuzwana engama-30, imizuzwana engama-45, uze emva koko ube ngumzuzu.

3. Ukuqubha - kwemilenze kunye neempundu

Olu luqheliselo olufana nokuhlala esitulweni.

• Indlela yokwenza oku: Yima uthe nkqo, iinyawo zakho zihlukane zibe bubanzi bamahlombe. Ungazolula iingalo zakho phambi kwakho okanye uzinqamleze esifubeni sakho. Ngoku yehlisa kancinci ngokungathi uza kuhlala esitulweni. Ungavumeli amadolo akho adlule kwiinzwane zakho. Yehlisa ude amathanga akho alingane nomgangatho, uze ubuye uphakame.
• Zingaphi izihlandlo zokukwenza oku?: Yenza ii-reps ezili-10-15. Yenza iiseti ezimbini ukuya kwezintathu.

Zikhumbule ezi zinto xa uqala ukuzilolonga.

• Qala kancinci: Musa ukuqala nzima kakhulu uze wonzakalise umzimba wakho. Qala kancinci kancinci uze wongeze ixesha nobunzima bomthambo wakho kancinci kancinci.
• Sela amanzi: Sela amanzi amaninzi ngaphambi, ngexesha, nasemva kokuzilolonga. Akulunganga ukuphelelwa ngamanzi emzimbeni.
• Ukuzifudumeza nokuzipholisa: Ngaphambi kokuba uqale ukuzilolonga, yenza umthambo olula (njengokubaleka endaweni, ujije iingalo nemilenze) ukuze uzifudumeze imizuzu emi-5 ukuya kweli-10. Emva kokuba ugqibile ukuzilolonga, yenza umthambo wokuzifudumeza nokuzolula. Oku kulungele izihlunu zakho.
• Mamela umzimba wakho:Ukuba uziva udiniwe okanye unengxaki, yima uphumle. Ukuba uziva iintlungu, musa ukunyanzela ukuba wenze umthambo.
• Yonwaba! Khetha umthambo owuthandayo. Yenza nomhlobo. Emva koko ungaqhubeka ngaphandle kokudinwa.

Ezinye izinto onokuzenza ekhaya

• Sebenzisa izinyuko: Endaweni yokusebenzisa ilifti okanye i-escalator, thatha izinyuko nanini na xa kunokwenzeka.
• Umdaniso: Faka ingoma oyithandayo, hlala egumbini lakho, uze udanse imizuzu eli-15-20. Luqeqesho oluhle kakhulu lwe-aerobic!
• Nceda ngemisebenzi yasekhaya: Ukutshayela igadi nokucoca indlu kukwayindlela yokuzilolonga.
• Dlala: Ukuba unabantakwenu abancinci, baleka udlale nabo. Ukuba unenja, phuma uye kudlala nayo.

"Ukuzilolonga kancinci namhlanje kutyalo-mali olukhulu kwimpilo yengomso!"

Ngoko ke, masiqale ngoku? (Umyalezo oya ekhaya)

Ubutsha lixesha elinamandla neliyonwabisayo ebomini. Ukunyamekela impilo yakho yomzimba ngeli xesha kuya kubeka isiseko esihle sokuphila ubomi obungenazifo nobunempilo kwixesha elizayo.

Musa ukucinga ukuba ukuzilolonga kuyadinisa okanye kunzima. Fumana indlela ekulungeleyo kwaye oyithandayo. Isenokuba kukubaleka, ukudanisa, ukwenza i-yoga, okanye kwanemithambo elula efana nale onokuyenza ekhaya.

Eyona nto ibalulekileyo kukuqala nokuqhubeka. Zibekele iinjongo ezincinci. Ukuba wenze imizuzu eli-10 namhlanje, zama ukwenza imizuzu eli-15 ngeveki. Ukwenza oku nabahlobo kuya kukunika inkuthazo engakumbi.

Ngoko ke, ungalindi ixesha elide, qala ukongeza umthambo omncinci kusuku lwakho lwanamhlanje. Umzimba wakho uza kukubulela! Khumbula, ingqondo ephilileyo ihlala emzimbeni ophilileyo. Unethamsanqa!

Ukuzilolonga kolutsha, ubomi obusempilweni, uqeqesho lwamandla, ukomelela kolutsha, impilo-ntle yengqondo, ukuzilolonga ekhaya, ukomelela komzimba