Yintoni kanye kanye eyenza umthambo kuthi? Masifumanise ukuba wenza ntoni kanye kanye!

Mhlawumbi ukhe weva amaxesha amaninzi ukuba 'ukuzilolonga kulungile emzimbeni wakho'. Kodwa ubusazi na ukuba ukuzilolonga akulunganga emzimbeni wakho kuphela, kodwa nakwingqondo yakho? Ukuba uzilolonga ngokufanelekileyo, umzimba wakho uya kuziva ungadinwa kakhulu, uya kukwazi ukuhlala unamandla imini yonke, kwaye neemvakalelo zakho ziya kuphucuka kakhulu. Ngoko ke, namhlanje, masithethe ngokuba yintoni ngokwenene ukuzilolonga, zeziphi izibonelelo ezisinika zona, kunye nendlela yokukwenza ngokufanelekileyo.

Yintoni esiyifumanayo ngokwenene ngokuzilolonga?

Cinga ngako, ukuzilolonga lutyalo-mali oluxabisekileyo emzimbeni nasengqondweni yakho yonke . Iingenelo azinasiphelo.

• Ukuphucula kakhulu ingqondo yakho: Xa uzilolonga, ukusebenza kwengqondo yakho kunye nokukwazi kwayo ukufunda izinto ezintsha kuyakhula kakhulu. Ukuba abanye abantu baneengxaki zokulala ebusuku, oku kungaba sisisombululo esihle soko. Xa ukuhamba kwegazi ukuya engqondweni kulungile, amandla okukhumbula nawo ayaphucuka.

• Iparadesi yeehomoni zovuyo : Xa uzilolonga, umzimba wakho uvelisa iikhemikhali ezikhethekileyo ezikwenza uzive wonwabile kwaye uphumle. Ezi sizibiza ngokuba zii-endorphins. Kuvakala ngathi kukho ingxowa encinci yolonwabo edalwa emzimbeni wakho. Oku kukunceda ukunciphisa iimeko zengqondo ezifana nokudakumba kunye nokuxhalaba .

• Uvuyo lokwenene loloyiso: Xa ufunda umdaniso omtsha ngokugqibeleleyo, okanye xa ubaleka iimitha ezili-100 uze woyise ixesha lakho lakudala... Yiza, kukho imvakalelo yokuzingca okukhulu novuyo xa ugqibezela usukelo lwakho ngokuzilolonga, akunjalo? Khawuthelekelele, ngaphambi kokuba ungakwazi nokwenza ii-push-up ezi-5 zilandelelana, kodwa emva kokuzilolonga okwethutyana, ungenza ezili-10 okanye ezili-15! Kufana nokuphumelela ukhuphiswano olukhulu.

Enye into kukuba ukuzilolonga yenye yezona ndlela zilungileyo zokugcina ubunzima obusempilweni nokukhusela kwizifo ezinzulu.

• Yeka Izifo: Ukuzilolonga rhoqo kuthintela ukutyeba okungeyomfuneko. Kukwathintela nesifo seswekile sohlobo lwesibini , isifo sentliziyo,Kunganciphisa kakhulu umngcipheko wokufumana izifo ezingosuleliyo ezifana noxinzelelo lwegazi oluphezulu . Ezi zizifo ezixhaphakileyo kule mihla.

• Amathambo aqinileyo: Cinga ngayo, imithambo efana nokutsiba, ukubaleka, kunye nokuphakamisa iintsimbi yenza amathambo akho aqine. Kanye njengokuba isiseko sendlu yethu siqina ngakumbi. Oku kwenza amathambo angabi buthathaka kwaye aphuke lula njengoko sikhula.

Ngoku, oku kusenokungabonakali ngathi yinto enkulu kuwe xa usemncinci, kodwa ukuzilolonga kubalulekile ukuze uhlale usempilweni kwaye unamandla njengoko ukhula .

• Hlala ukhuthele njengoko ukhula: Umzimba wakho uza kukubulela kamva. Ukuzilolonga ngokufanelekileyo kunokuphucula umgangatho wobomi bakho njengoko ukhula. Hayi indlela ekumnandi ngayo ukukwazi ukwenza umsebenzi wakho ngaphandle kokuthembela kwabanye!

• Ikhusela inkumbulo kwaye ithintele ukuwa: Oku kunceda ukugcina impilo yengqondo kwaye kukhusele kwizifo ezinzulu ezifana nesifo sika-Alzheimer esibangela ukulahlekelwa yinkumbulo kancinci kancinci. Kunganciphisa nokuwa kunye nokwenzakala okufana nokuphuka kwamalungu omzimba okunokwenzeka ngenxa yokulahlekelwa yibhalansi njengoko sikhula.

Ngoko ke, yintoni efanele iqukwe kwesi sicwangciso sokuzilolonga esilungeleleneyo?

Kulungile, ngoku siyazi ukuba zingaphi iingenelo zokuzilolonga. Kodwa ukubaleka nokutsiba nje akwanelanga. Ukuze ufumane iziphumo ezilungileyo, kufuneka ucinge ngezinto ezintathu eziphambili zesicwangciso sakho sokuzilolonga. Nazi:

• Ukuzilolonga nge-aerobic
• Uqeqesho lokuqinisa
• Imisebenzi eyonyusa ukuguquguquka

Makhe sijonge nganye kwezi ngokwahlukeneyo.

Yintoni le ' aerobics '? Uyenza njani?

Njengezinye izihlunu, intliziyo yethu iyakuthanda ukuzilolonga kakuhle. Ukuzilolonga nge-aerobic yilo naluphi na uhlobo lokuzilolonga olunyusa isantya sentliziyo yakho kwaye lukwenze uphefumle nzima kancinci. Xa unika intliziyo yakho nemiphunga olu hlobo lokuzilolonga yonke imihla, ziba namandla kwaye zikwazi ngcono ukuhambisa ioksijini kuzo zonke iindawo zomzimba wakho ngeeseli zegazi ezithwala ioksijini. Cinga ngayo ngathi 'inkonzo yokuhambisa' yomzimba wethu isebenza ngokugqibeleleyo. Yonke iseli, yonke ilungu, lifuna ioksijini ukuze liphile kwaye lisebenze. Kulapho umzimba wonke unamandla kwaye uhlaziyekile. Ukuba udlala umdlalo weqela, umzekelo, ibasketball, ibhola ekhatywayo, okanye ihoki, ngokuqinisekileyo ufumana imizuzu engama-60 okanye ngaphezulu yokuzilolonga ngeentsuku zakho zokuzilolonga. Kodwa ungakhathazeki ukuba awudlali umdlalo weqela. Zininzi ezinye iindlela zokwenza umthambo we-aerobic!

• Ukukhwela ibhayisekile
• Ukubaleka (nokuba kusepakini, elunxwemeni, okanye kwi-treadmill)
• Ukuqubha
• Ukudanisa (ewe, ewe, ukudanisa ingoma kukwayindlela entle yokuzilolonga nge-aerobic!)
• Ukuhamba ngokukhawuleza
• Ukudlala ithenisi
• Ukuhamba ngeenyawo
• Ukudlala i-badminton

Ungakhetha nantoni na. Eyona nto ibalulekileyo kukukhetha into oyithandayo.

Ngoko ke yintoni 'uQeqesho lwaMandla'?

Ayizizo nje intliziyo yakho kuphela, kodwa nezinye izihlunu emzimbeni wakho nazo ziyawuthanda umthambo. Xa usebenzisa ezi zihlunu, ziyaqina kancinci kancinci. Cinga ngokunkcenkceshela nokuchumisa isityalo esincinci uze usikhulise sibe ngumthi omkhulu nowomeleleyo. Enye inzuzo yokuba nezihlunu ezomeleleyo kukuba zibonelela ngenkxaso elungileyo kumalungu akho kwaye zithintela ukwenzakala okungeyomfuneko. Ezinye izihlunu ezakha amandla nazo ziyanceda ekuqiniseni amathambo akho, njengoko sithethe ngazo ngaphambili. Uza kubona neenzuzo zokuba nezihlunu ezomeleleyo kwimisebenzi yakho yemihla ngemihla. Cinga ngokuphakamisa umthwalo onzima, ukuhambisa isilinda segesi ekhaya, okanye ukuthwala umntwana omncinci... Izihlunu ezomeleleyo ziyanceda kuzo zonke ezi zinto. Akunyanzelekanga ukuba uye ejimini kwaye uphakamise iintsimbi ukuze uqinise izihlunu zakho. Kukwakho nezinto onokuzenza ekhaya. Umthambo ngamnye uqinisa iqela ngalinye lezihlunu emzimbeni wakho. Jonga le mizekelo:

• Kwimikhono: Ukurhola (kukho oomatshini bokurhola), ukurhuqa (kunzima kancinci, kodwa kulungile kakhulu), ukurhuqa ( kufuneka ukuba ukwenzile oku ngexesha lemidlalo esikolweni, akunjalo?), kunye nokuzilolonga ngeedumbbell eziqala ngobunzima obuncinci zilungile kwimisipha yeengalo.
• Yomeleza imilenze yakho: Ukubaleka, ukukhwela ibhayisekile, kunye nokutyibiliza ngesantya esisezantsi kulungile. Kwakhona, imithambo efana ne-squats (efana nokuhlala esitulweni) kunye nokuphakamisa imilenze kulungile kakhulu kwimilenze yakho.
• Yakha izihlunu zesisu kunye namandla angaphakathi: Ukubhoda, i-yoga okanye i-Pilates , kunye nokuzilolonga okufana neeplanga kunye ne-crunches kulungile.

Ungakwandisa njani ukuguquguquka? Ingaba oko kubalulekile?

Ewe, ewe! Ukuzilolonga akupheleli nje ekuqiniseni intliziyo yakho, izihlunu kunye namathambo. Ukuzilolonga kunceda ukugcina umzimba wakho uguquguqukayo . Ngamafutshane, kuthetha ukuba izihlunu kunye namalungu akho anokunwebeka kwaye agobe ngokulula. Cinga ngayo njengebhanti yerabha, enokugobeka kwaye itsalwe lula kuyo nayiphi na indlela. Xa umzimba wakho uguquguqukayo, izihlunu kunye namalungu akho awanakwenzakala ngokulula ngokuzolula okungeyomfuneko. Njengebhanti yerabha eyolula kakuhle ayiphuki lula. Ukuzilolonga kunokuphucula izakhono zakho zemidlalo.Ewe. Eminye imisebenzi, efana nokudanisa okanye ubugcisa bokulwa njengekarati, ifuna ukuguquguquka okuhle. Nangona kunjalo, ukuguquguquka okwandisiweyo kukwakunceda ukuba wenze ngcono kweminye imidlalo, efana nebhola ekhatywayo. Kulula ukuhambahamba ngokukhawuleza kwaye ulawule umzimba wakho. Kulula ukufumana imidlalo kunye nemisebenzi ephucula ukuguquguquka:

• Ubugcisa bokulwa obufana nekarati
• Umdaniso weBallet
• Ijimnastiki
• I-Yoga (abantu abaninzi bayayazi le nto, ilungele umzimba nengqondo)

Ezi zikhetho ezilungileyo. Kwakhona, ukolula umzimba emva kokuba ugqibile ukuzilolonga kunokukunceda ukuphucula ukuguquguquka kwakho. Yolula umzimba imizuzu emi-5 ukuya kweli-10 emva kokuzilolonga ngakunye.

Uqhubeka njani nale nkqubo yokuzilolonga ngaphandle kokudinwa?

Le yeyona ngxaki inkulu kubantu abaninzi. Esona sizathu sikhulu sokuba abantu abaninzi baqale inkqubo yokuzilolonga ngomdla omkhulu baze bayeke emva kweentsuku ezimbalwa kukuba bayadinwa, oko kukuthi, baphelelwa ngumdla. Kakade ke, ukuba awuyithandi into oyenzayo, kunzima ukuqhubeka nayo. Kodwa ungakhathazeki! Kukho imidlalo emininzi eyahlukeneyo kunye nemisebenzi onokukhetha kuyo, ukuze ufumane into ekufaneleyo kwaye uyonwabele! Ukuba ufuna inkuthazo engaphezulu, zama ezi zinto:

• Thatha iklasi yokuzilolonga: i-Zumba, i-aerobics, i-yoga.
• Joyina iqela: Kumdlalo owuthandayo.
• Fumana umhlobo: Zilolonge nawe. Emva koko, ngenxa yomntu omnye, siza kuqhubeka sikwenza oko. Nokuba ukruqukile, ungathi, "Hayi, masihambe nathi namhlanje."
• Zama izinto ezintsha: Ukuba uyadinwa kukwenza into efanayo, zama iindlela ezintsha zokuzilolonga kunye nokuzilolonga kwiindawo ezintsha.
• Mamela umculo: Awuyi kuziva udiniwe xa uzilolonga unezinye zeengoma ozithandayo.
• Zibekele iinjongo: Zibekele iinjongo ezincinci (umz. ukuhamba imizuzu engama-30 iintsuku ezi-3 kule veki), kwaye uzinike umvuzo omncinci xa uzigqibile.

Ukuba unako, thetha nomqeqeshi okanye umqeqeshi wokomelela ejimini uze ucele uncedo lokuqalisa inkqubo efanelekileyo kuwe nakwinqanaba lakho lokomelela. Baza kukuxelela kanye into omawuyenze nendlela yokuyenza.

Khumbula, wonke umntu onokuhamba unokungenelwa kukwenza umthambo kunye nokunciphisa ixesha abalichitha behleli kwindawo enye imini yonke. Kukwakho nomthambo okhethekileyo onokwenziwa ngeengcebiso zonyango kubantu abakhubazekileyo okanye iimeko zonyango ezikhethekileyo, ezifana ne-asthma. Nangona kunjalo, ukuba uneengxaki zempilo (umzekelo, ukuba awuqhelanga umthambo, ukuba unesifo sentliziyo), ngokuqinisekileyo kufuneka uthethe nogqirha wakho ngaphambi kokuba uqalise isicwangciso somthambo. Kubaluleke kakhulu.

Okokugqibela, izinto ezimbalwa ekufuneka uzikhumbule:

Xa ucinga ngazo zonke ezi zibonelelo zempilo zokuba nemithambo yomzimba, mhlawumbi ngoku uyaqonda ukuba umthambo uluncedo kwaye ulumkile kangakanani. Eyona nto ilungileyo ngokuzilolonga kukuba akukaze kube kudala ukuqala. Nokuba uneminyaka emingaphi okanye imeko yakho yomzimba, kukho into onokuyenza.

• Nokuba zizinto ezincinci zibalulekile: Ucinga ukuba kufuneka wenze izinto ezinkulu? Ucinga ukuba kufuneka uye ejimini? Hayi. Ukukhwela ibhayisekile okufutshane, ukuhambahamba nesilwanyana sakho sasekhaya, ukurhola amagqabi egadini, ukuhamba ngeenyawo ukuya evenkileni... Nokuba zizinto ezincinci ezinje ngezi zingabalwa njengomthambo. Into ebalulekileyo kukuhlala usebenza imini yonke.

• Qala kancinci: Ukuba usandul’ ukuqala ukuzilolonga, musa ukuzilolonga ngokupheleleyo. Qala ngemizuzu embalwa ngosuku uze unyuse kancinci ixesha, ujonge ubuncinane imizuzu engama-60 ngosuku kumntu oselula esithethe ngaye, kunye nemizuzu eli-150 ngeveki kumntu omdala.

• Yonwaba, yenze ibe ngumkhwa: Eyona nto ibalulekileyo kukuba umthambo owukhethayo ube yinto ekuzisela uvuyo. Kulapho ke kuphela apho uya kukwazi ukuqhubeka uwenza ngaphandle kokudinwa okanye ukuziva unyanzelekile. Yenze ibe yinxalenye yobomi bakho bemihla ngemihla.

Ngoko ke, ngaphandle kokulibazisa, qala ukwenza le nkonzo ixabisekileyo emzimbeni nasengqondweni yakho namhlanje, akunjalo? Ndikunqwenelela ithamsanqa!

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Ukuzilolonga, Ubomi obusempilweni, Ukomelela komzimba, Impilo yengqondo, Ukuzilolonga nge-Aerobics , Uqeqesho lwamandla, Ukuguquguquka