Ngaba kufuneka sisebenzise "iLog yokuzilolonga" ukuze silandele isicwangciso sethu sokuzilolonga?

Ngubani ongafuniyo ukuba sempilweni kwaye azele ngamandla, akunjalo? Ngoko ke eyona ndlela ilungileyo nelula yokwenza oko kukuzilolonga imihla ngemihla. Nangona kunjalo, uninzi lwethu luqala ukuzilolonga ngomdla, kodwa emva kwexesha elithile, siyanqena ukuqhubeka nako, okanye kukho amaxesha apho singakwenzi ngokufanelekileyo. Ngamaxesha anjalo, le ngxelo yokuzilolonga, okanye "Ingxelo yokuzilolonga" ngumhlobo wokwenene oza kukunceda. Ngamafutshane, yindlela yokurekhoda izivivinyo ozenzayo, ixesha olichitha uzenza, kunye nento oyenzayo, njengokubhala kwidayari. Nangona oku kulula kakhulu, kuneengenelo ezininzi kubomi bakho obusempilweni.

Yintoni irekhodi yokuzilolonga? Kutheni ibalulekile kuthi?

Kulungile, ngoku masibone ukuba yintoni kanye kanye le ngxelo yokuzilolonga, kwaye zeziphi iingenelo ezinokusizisela zona. Khawucinge nje, iingcali zithi kufuneka uzilolonge ubuncinane imizuzu engama-60 yonke imihla, ubuncinane kancinci, ude ubile. Oku kungaba nantoni na ukusuka ekuhambeni, ekubalekeni, ukuya ekubhayisekeni ngebhayisekile. Ngoko ke, xa uzilolonga ngolu hlobo, ukubhala konke kule ngxelo kuya kukunika inkuthazo eninzi .

Xa ubona "Ndenze okuninzi namhlanje," uziva wonwabile, kodwa uziva ngathi "Ndifuna ukwenza okufanayo ngomso."

Enye into kukuba ungagcina umkhondo wendlela yakho yokuzilolonga. Umzekelo, ukuba ubona ukuba uhlala utsiba umthambo oceba ukuwenza rhoqo ngoLwesihlanu ngokuhlwa, ungawutshintsha ube ngowangoMgqibelo kusasa. Oku kuya kukunceda wenze isicwangciso sokuzilolonga esihambelana nendlela yakho yokuphila . Ungabona nokuba uphume kangakanani kwaye impilo yakho iphucuke kangakanani. Ukuba kwinyanga ephelileyo ubungakwazi ukubaleka imizuzu eli-10, namhlanje ungabaleka imizuzu engama-20. Uvuyo oluvayo xa ubona inkqubela enje alunakuthelekiswa nanto. Ikunika inkuthazo enkulu yokuqhubeka.

Zeziphi izinto ekufuneka zifakwe kwinkqubo elungileyo yokuzilolonga?

Kulungile, ngoku masithethe ngezinto ezintathu eziphambili ekufuneka zibandakanyiwe kwinkqubo yokuzilolonga ephumelelayo. Ezi zezi: 1. Uqeqesho lwamandla - oko kukuthi, imithambo eqinisa izihlunu zomzimba. 2. Uqheliso lwe-Aerobic - olunyusa isantya sentliziyo kwaye lunceda inkqubo yokuphefumla (Uqheliso lwe-Aerobic) - njengoko sisazi, izinto ezinje ngokubaleka nokudada. 3. Ukolula - oko kwandisa ukuguquguquka komzimba (Ukuzolula) - imithambo ephumza umzimba kwaye yolule izihlunu. Kubaluleke kakhulu ukuba ugcine amanqaku malunga nazo zonke iintlobo ezintathu zokuzilolonga kule ngxelo yokuzilolonga. Emva koko unokuqinisekisa ukuba uzilolonga ngokufanelekileyo kolu hlobo ngalunye. Okubaluleke kakhulu: Ukuba usandul' ukulolonga, okanye ukuba uneengxaki zempilo, qiniseka ukuba ufuna ingcebiso kugqirha, kumqeqeshi wezemidlalo ('umqeqeshi') okanye kumqeqeshi wokuzilolonga ('umqeqeshi').Qalisa. Banokukuxelela ukuba zeziphi imithambo ezilungele umzimba wakho, ubudala bakho, kunye nempilo yakho. Oko kungcono kakhulu kunokwenza nje imithambo engalunganga kwaye wonakalisa umzimba wakho, akunjalo?

Makhe sijonge ngakumbi uqeqesho lokuqinisa.

Kulungile, masiqale sithethe ngoqeqesho lokuqinisa umzimba. Kucetyiswa ukuba ukwenze oku iintsuku ezintathu ngeveki. Kodwa khumbula, ungakwenzi oku iintsuku ezimbini zilandelelana. Kufuneka uthathe ikhefu losuku ukuze uphumze izihlunu zakho. Kuba xa sizilolonga, izihlunu zethu ziyawohloka kancinci, kwaye zifuna eli khefu ukuze ziphinde ziqine. Xa uzilolonga, kufuneka ugxile kuzo zonke iintlobo ezintathu zemisipha emzimbeni wakho:

• Umzimba ongasentla: Oko kuthetha izihlunu zesifuba, amahlombe, kunye neengalo.
• Imilenze: Amathanga, izihlunu zemisipha.
• Umongo: Izihlunu zesisu nomqolo . Ukuziqinisa kubaluleke kakhulu ukuze kubekho ulungelelwano.

Ngaphambi kokuba uqale umthambo wokuqeqesha amandla, kubalulekile ukufudumeza umzimba wakho ngomthambo olula we-`(Aerobic)` kangangemizuzu emi-5-10 . Kwakhona, ukwenza ukolula umzimba kancinci emva komthambo kunika isiqabu esikhulu kwizihlunu. Ukuze ufumane ukuba zingaphi iiseti (`Iiseti`) kunye nokuba zingaphi iirepetitions (`IiRepetitions`) ekufuneka uzenze, buza umqeqeshi wezemidlalo esikolweni, umqeqeshi (`Umqeqeshi`) okanye `(Umqeqeshi Wobuqu`). Umzekelo, ukuba wenza umthambo izihlandlo ezili-10, phumla okwethutyana uze uphinde kwakhona izihlandlo ezili-10, phumla kwakhona uze uphinde kwakhona izihlandlo ezili-10, oko kukuthi `(Iiseti)` 3, kunye `(IiRepetitions)` 1 `(Iseti)`. Oku kuya kwahluka ngokuxhomekeke kumandla akho omzimba.

Phefumla, umthambo ulungile entliziyweni (Umthambo we-Aerobic)

Ngoku masithethe nge-`(Umthambo we-Aerobic)`. Le yimithambo eyonyusa isantya sentliziyo yakho kwaye ikuncede uphefumle ngcono. Zama ukongeza oku kwimisebenzi yakho yemihla ngemihla yonke imihla . Oku akufuneki kube yinto enkulu.

• Ukuhambahamba ngokukhawuleza nenja yakho yesilwanyana sasekhaya.
• Ukudlala ibhola yomnyazi encinci nabahlobo.
• Nokuba uthatha ikhefu elifutshane ngelixa ufunda, uhlala egumbini lakho kwaye udanisa ingoma oyithandayo, ukuba inyusa isantya sentliziyo yakho, ngumthambo olungileyo we-aerobics.

Eyona nto iphambili kukunika intliziyo yakho umsebenzi omncinci, ukuze umzimba wakho ubile . Kulapho ufumana khona iingenelo zokwenyani kwezi ziqhelo. Zilungile kakhulu kwimpilo yentliziyo yakho, kunye nempilo yengqondo yakho.

Ukuzilolonga ukuze wonyuse ukuguquguquka

Okokugqibela kodwa okungabalulekanga, kukuqhelisela ukolula umzimba. Oku kuya kukunceda ukubaUkuguquguquka kuyanda. Xa izihlunu kunye namalungu eguquguquka, umngcipheko wokwenzakala uyancipha.

• I-asanas ye-yoga yenye yezona ndlela zibalaseleyo zokwakha izihlunu.
• Kungenjalo, cela umqeqeshi wakho okanye umqeqeshi wejim ukuba akunike umthambo olula wokuzolula onokuwenza.

Ungalibali ukuzibhala phantsi ezi zinto kwirekhodi yakho yokuzilolonga. Enye yezona zinto zibalulekileyo kukuzifudumeza umzimba wakho ngemizuzu embalwa yokuzilolonga okulula "kwe-aerobic" ngaphambi kokuba wenze umthambo wokuzolula . Oku kuya kunceda ukuthintela ukwenzakala kwemisipha kwaye ufumane okuninzi kwimthambo yakho yokuzolula.

Cinga ngomthambo owenzayo uze ubhale amanqaku (Ukucamngca)

Kwingxelo yakho yokuzilolonga, kungaba luncedo kakhulu ukuba ungabhala phantsi ukuba zeziphi izivivinyo ozenzileyo, ixesha ozenzileyo, kwaye uchaze ngokufutshane indlela ozive ngayo ngaloo mithambo .

• "Umthambo omtsha endiwenzileyo namhlanje uzive unzima kancinci."
• "Idolo livakala linzima kancinci namhlanje."
• "Umzimba wam wawuvakala ulula kakhulu xa ndandisenza le `(Yoga)` asana."

Bhala phantsi izinto. Ukuba uziva iintlungu okanye ukungakhululeki ngelixa usenza umthambo, yeka ngoko nangoko. Musa ukuzinyanzela ukuba uwenze . Musa ukwenza loo mthambo kwakhona ude uthethe nogqirha wakho okanye umqeqeshi wakho ngawo kwaye ufumane iingcebiso zabo. Kubaluleke kakhulu ukumamela umzimba wakho. Ngokubhala phantsi iingcinga zakho ngolu hlobo, ungaqonda ukuba loluphi uhlobo lomthambo oluthandayo kunye nolukufaneleyo. Abanye abantu bathanda ukwenza umthambo ofanayo yonke imihla. Abanye bathanda ukwenza izinto ezintsha kwaye bagcine iintlobo ngeentlobo. Ngoko ke, olu "Hlaziya" luya kukunceda wenze isicwangciso sakho sokuzilolonga ngokwezinto ozikhethayo.

Khawucinge nje, uyaqonda ukuba awukuthandi kangako ukubaleka, kodwa uthanda kakhulu ukudanisa. Ngoko ke endaweni yokubaleka, ungathatha iklasi yokudanisa okanye ukudanisa ekhaya. Eyona nto ibalulekileyo kukuba umthambo ube yinto oyithandayo.

Ngoko ke, konke oku kudibene: umyalezo oya kuwuthatha ekhaya!

Kulungile, ngoku uyaqonda ukuba kubaluleke kangakanani ukugcina irekhodi lokuzilolonga, okanye "irekhodi lokuzilolonga". Ngamafutshane:

• Kukwenza uzive kamnandi ngokuzilolonga .
• Ungalandela umkhondo wendlela yakho yokuzilolonga, into oyenzayo, kunye nento oyiphosayo .
• Ufumana ithuba lokubona inkqubela yakho ngokwakho , nto leyo ezisa uvuyo olukhulu kunye nenkuthazo engakumbi.
• Ungaqinisekisa ukuba uzilolonga ngokufanelekileyo ngokwenza iintlobo ezintathu zokuzilolonga: uqeqesho lokuqinisa umzimba , umthambo we-aerobic, kunye nokuzolula umzimba.
• Ukuba uneengxaki xa uzilolonga, siza kuzichonga size sikukhokele ukuba usebenzele kuzo ngokufanelekileyo .
• WenaUkuqonda ukuba zeziphi izivivinyo ozithandayo kuya kukunceda wenze isicwangciso sokuzilolonga esikusebenzelayo kwaye onokusinandipha.

Ngoko ke, ukuba sele ungumntu oqhelisela umzimba, qala ukubhala "iLog yakho yokuzilolonga" namhlanje. Ukuba ungumqali, le yindawo entle yokuqala. Khumbula, amanyathelo amancinci angakhokelela kwiziphumo ezinkulu. Ndikunqwenelela ithamsanqa! Ndiyathemba ukuba le nothi incinci iya kukunceda kakhulu ebomini obusempilweni nobonwabisayo.

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Ukuzilolonga, Impilo, Uluhlu Lokuzilolonga, Uqeqesho Lwamandla, Ukuzilolonga nge-Aerobic, Ukolula, Impilo, Ukuqina Komzimba