Ukuzilolonga kukutyala imali ngobulumko kubomi obusempilweni! Singathetha ngale nto?

Mhlawumbi ukhe weva intetho ethi, "Kufuneka uzilolonge, kulungile emzimbeni wakho," akunjalo? Kodwa ubusazi na ukuba ukuzilolonga akulunganga emzimbeni wakho kuphela, kodwa nakwingqondo yakho nobomi bakho bonke? Ukuba uzilolonga ngokufanelekileyo, uya kukwazi ukuhlala unamandla imini yonke ungadinwa, kwaye nemo yakho iya kuphucuka kakhulu. Ngoko ke, namhlanje, masithethe ngesizathu sokuba ukuzilolonga kubaluleke kangaka.

Kutheni sonke sifanele sizilolonge? Zithini iingenelo?

Ngamafutshane, ukuzilolonga luncedo olukhulu kwimizimba yethu nakwiingqondo zethu. Oogqirha bathi kubaluleke kakhulu ukuchitha ubuncinane iyure ngosuku udlala, ubaleka, kwaye utsiba ngendlela evakala kamnandi emzimbeni, ingakumbi ngexesha lesikolo. Kodwa ubudala abuyongxaki, nabani na angaqala ukuzilolonga. Makhe sijonge ezinye zezibonelelo eziphambili zoku.

1. Ingqondo isebenza njengekhubalo, kwaye ubuthongo bugqibelele!

• Impilo Yobuchopho Nokufunda: Ubusazi na ukuba xa uzilolonga, ingqondo yakho ifumana ukuhamba kwegazi okungcono? Oku kuthetha ukuba ingqondo ifumana ioksijini eyidingayo. Oku kuphucula izinto ezifana nenkumbulo yakho kunye nokukwazi ukugxila. Ukhumbula izinto ozifundayo ngcono.
• Ubuthongo obuhle: Awulali kakuhle ebusuku? Zama ukuzilolonga kancinci. Okukhona uziva usempilweni, kokukhona ubuthongo bakho buya kuba ngcono.
• Impilo-ntle yengqondo : Xa uzilolonga, ingqondo yakho ikhupha iikhemikhali ezikwenza uzive kamnandi, ezibizwa ngokuba zii-neurotransmitters ezifana nee-endorphins . Ezi zikwenza uzive wonwabile kwaye ukhululekile. Oku kunokukunceda ulawule iimvakalelo zosizi, ixhala kunye noloyiko. Ukuzilolonga kunokunceda ekunciphiseni umngcipheko weemeko ezifana nokudakumba .
• Ukuzanelisa: Khawuthelekelele ufunda indlela entsha yokudanisa, okanye ukubaleka iimitha ezili-100 ngokukhawuleza kunexesha lakho lakudala. Uvuyo kunye nokuzingca ozivayo ngelo xesha! Ukuzilolonga yinto ekuncedayo ukufezekisa ezo njongo kwaye ikwenze uzive ulungile ngawe.

2. Ungazigcina uphilile kwaye uzikhusele kwizifo!

• Ubunzima obusempilweni :Ukuzilolonga rhoqo kunceda ekuthinteleni ukuqokelelwa kwamafutha angafunekiyo emzimbeni kwaye kunceda ekugcineni ubunzima obusempilweni.
• Ukukhuselwa kwizifo: Ubusazi na ukuba ukungazilolongi kuvula amathuba ezifo ezininzi ezinzulu ezifana ' neSifo seswekile sohlobo lwesibini' , 'iSifo sentliziyo' , kunye 'noxinzelelo lwegazi oluphezulu '? Ukuba uzilolonga ngokufanelekileyo, ungawunciphisa kakhulu lo mngcipheko.
• Amathambo aqinileyo: Ukuzilolonga okufana nokutsiba, ukubaleka, kunye nokuphakamisa iintsimbi kuyawomeleza amathambo akho. Oku kubaluleke kakhulu ukukhusela kwizinto ezifana nokuqhekeka kwamathambo njengoko ukhula.

3. Hlala unamandla kwaye usempilweni njengoko ukhula!

Oku kusenokungabonakali ngathi yinto enkulu kuwe okwangoku. Usenokucinga, "Owu, nokuba ndenza ntoni na, ndiza kuguga." Kodwa iziphumo zokuzilolonga ozenzayo namhlanje ziya kuvakala kuphela xa ukhula.

• Umgangatho wobomi: Abantu abazilolonga rhoqo banamathuba amaninzi okuphila ubomi obonwabisayo nokwenza izinto abazithandayo njengoko bekhula. Oku kuthetha ukuba umgangatho wobomi babo uyakhula.
• Impilo yobuchopho: Ukuzilolonga kukwanceda ekukhuseleni izifo zokulahlekelwa yinkumbulo ezifana nesifo sika-Alzheimer esiza nokwaluphala.
• Ukukhuselwa ekuweni: Ngokuphucula ibhalansi, awuyi kuwa lula njengoko ukhula, kwaye nokuba uyawa, akuyi kuba namathuba amaninzi okuba neengozi ezinkulu.

"Khawucinge nje ukuba umthambo omnye unokwenza lukhulu kangakanani emzimbeni nasengqondweni yethu! Kufana nonyango, akunjalo?"

Kulungile, ke ngoko zithini izinto eziyinxalenye yenkqubo yokuzilolonga elinganiselayo?

Ngokubanzi, xa sithetha ngenkqubo yokuzilolonga elinganiselayo, ineenxalenye ezintathu eziphambili: 1. Ukuzilolonga nge-Aerobic 2. Uqeqesho Lokuqina 3. Imisebenzi Yokuguquguquka Makhe sithethe ngayo nganye kwezi nkcukacha zincinci.

1. Ukuzilolonga nge-Aerobic - Kulungile kwiNtliziyo

Njengezinye izihlunu zomzimba wakho, intliziyo yakho iyakuthanda ukuzilolonga kakuhle. Ukuzilolonga nge-aerobic yiyo nayiphi na into enyusa isantya sentliziyo yakho kwaye ikwenze uphefumle nzima (kodwa ngendlela elungileyo!). Xa uzilolonga rhoqo intliziyo kunye nemiphunga, ziba namandla kwaye zibe ngcono ekuthuthweni kwegazi elineoksijini emzimbeni wakho wonke. Uwenza njani umthambo we-aerobic?

• Imidlalo yeqela: Udlala ibhola yomnyazi, ibhola ekhatywayo, nebhola yomnyazi.Ukuba udlala umdlalo weqela, ngokuqinisekileyo ufumana iyure okanye ngaphezulu yokuzilolonga ngeentsuku zokuzilolonga.
• Izinto onokuzenza wedwa: ​​Ukuba awudlali umdlalo weqela, kulungile. Zininzi izinto onokuzenza, ezinje ngokukhwela ibhayisekile, ukubaleka, ukudada, ukudanisa, ukudlala ithenisi, ukuhamba, ukuhamba intaba, njl. Kufuneka ukhethe into oyithandayo. Cinga ngayo, nokuba uhambahamba nomhlobo kusasa 'ngumthambo we-aerobic' olungileyo.

2. Yomeleza izihlunu zakho - Uqeqesho Lokuqina

Ayisiyontliziyo yakho kuphela, kodwa nezinye izihlunu emzimbeni wakho nazo ziyawuthanda umthambo. Xa usebenzisa izihlunu zakho, ziyaqina kancinci kancinci. Oku sikubiza ngokuba 'luqeqesho lwamandla' . Kutheni oku kubalulekile? Ukuba nezihlunu ezomeleleyo kunika inkxaso elungileyo kumalungu akho kwaye kukwanceda ekukhuseleni ekwenzakaleni. Ezinye izihlunu 'zoqeqesho lwamandla' zikwaqinisa amathambo akho. Yintoni onokuyenza ukuqinisa izihlunu zakho? Akunyanzelekanga ukuba uphakamise iintsimbi ukuze uqinise izihlunu zakho. Izihlunu ezahlukeneyo zomeleza amaqela ahlukeneyo ezihlunu.

• Kwizixhobo: Ukurhoxa, ukutsala ii-pull-ups, kunye nokutyhala ii-push-ups kulungile. Uyakhumbula ezo zinto wawuzenza esikolweni? Zezo.
• Kwimilenze: Ukubaleka, ukukhwela ibhayisekile, ukunyuka intaba, njl.njl. zilungile. Izinto ezifana nokuqubha kunye nokuphakamisa imilenze nazo ziyayiqinisa imilenze.
• Kwimisipha yomzimba kunye namandla omzimba: Ukurhoxa, i-yoga okanye i-Pilates , amaplanga kunye ne-crunches zezona zilungileyo.

3. Masisuse ukuqina komzimba - Imisebenzi yokuguquguquka

Injongo yokuzilolonga ayikokuqinisa intliziyo, izihlunu kunye namathambo kuphela. Ukuzilolonga kunceda umzimba wakho ukuba uguquke kwaye woluleke . Oku kuthetha ukuba izihlunu zakho kunye namalungu akho anokugotywa kwaye olulwe lula. Oku sikubiza ngokuba yi -'Flexibility' . Zithini izibonelelo zokuba bhetyebhetye? Xa umzimba uguquguqukayo, unokuphucula izakhono zakho xa udlala imidlalo. Eminye imisebenzi, umzekelo, umdaniso kunye nobugcisa bokulwa njenge -'Karate', ifuna ukuguquguquka okuphezulu. Kodwa eminye imidlalo, njengebhola ekhatywayo, nayo iyanceda. Ukongeza, kwenza kube lula ukwenza imisebenzi yemihla ngemihla ngaphandle kokuzibhokoxa umzimba wakho. Yintoni onokuyenza ukwandisa ukuguquguquka?

• Ubugcisa bokulwa obufana ne-"Karate" .
• I-Ballet kunye ne-Gymnastics.
• I-Yoga yindlela entle kakhulu yokuzivocavoca umzimba.
• Nokuba wenza luphi na uhlobo lomthambo, zolule umzimba emva kokuba ugqibile.Kunceda kakhulu ukuphucula ukuguquguquka kwakho.

Ndingaqhubeka njani nokwenza olu qheliselo?

Le yeyona ngxaki inkulu kubantu abaninzi. Usenokuba ucinga, "Kulula ukuqala, kodwa kunzima ukuqhubeka." Esinye sezizathu ezinkulu zokuba abantu abaninzi bayeke inkqubo yokuzilolonga emva kweentsuku ezimbalwa kukuba bayakruquka, okanye baphelelwe ngumdla . Ukuba awuyithandi into oyenzayo, kunzima ukuqhubeka. Ngoko ke wenza ntoni?

• Fumana into oyithandayo: Kukho imidlalo emininzi eyahlukeneyo kunye nemisebenzi. Zama nganye uze ubone ukuba yeyiphi oyithandayo kakhulu kwaye yeyiphi ekufaneleyo. Mhlawumbi ufuna ukuya kwiklasi yomdaniso, okanye ukudlala i-badminton nabahlobo bakho.
• Ukuba ufuna ukhuthazo olungakumbi: Joyina iklasi, joyina iqela, okanye ufumane umhlobo oza kuzilolonga nawe. Emva koko, nokuba uziva udiniwe, uya kucinga, "Owu, kufuneka ndihambe namhlanje."
• Fumana icebiso: Cela uncedo kumqeqeshi okanye kwingcali yejimu ekuqaliseni inkqubo ekufaneleyo wena kunye nenqanaba lakho lokomelela komzimba.
• Wonke umntu angakwenza oku: Nokuba unesiphene okanye imeko yempilo efana ne-asthma, awunakuyeka ukuzilolonga. Eyona nto ibalulekileyo kukuthetha nogqirha wakho ngaphambi kokuba uqalise inkqubo entsha yokuzilolonga ukuba uneengxaki zempilo.
• Kukwafanelekile nokuhambahamba kancinci: Kubalulekile ukunciphisa ukuhlala kwindawo enye ixesha elide kwaye ushukumise umzimba wakho kangangoko kunokwenzeka.

Ngoko ke, masiqale namhlanje? - Umyalezo wethu wokubuyela ekhaya

Ngoko ke, xa ucinga ngazo zonke ezi zinto, ungabona ukuba kutheni ukuzilolonga kuyinyathelo elihlakaniphileyo, akunjalo? Xa ucinga ngeenzuzo zempilo zokuba sempilweni, kuyacaca ukuba ukuzilolonga sisigqibo sobulumko.

Eyona nto ilungileyo ngokuzilolonga kukuba akukaze kube kudala kakhulu ukuqala .

Ungaqala kancinci. Nokuba kukuhamba ngebhayisekile okufutshane, ukuhamba nenja, okanye amagqabi ambalwa egadini zonke ezi ziindlela zokuzilolonga. Ukuba usandul’ ukulolonga, qala ngemizuzu embalwa ngosuku kwaye kancinci kancinci wongeze umthambo wakho ukuya kuthi ga kwimizuzu engama-60 ubuncinane ngosuku. Khumbula, umzimba wakho uza kukubulela kamva!

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