Kusenokwenzeka ukuba ukhe weva amaxesha amaninzi ukuba umthambo "ulungile kuwe." Ngokuqinisekileyo oko kuyinyaniso. Kodwa ubusazi na ukuba umthambo awupheleli nje kwimpilo yakho yomzimba—ukwaluncedo kakhulu engqondweni yakho? Xa ufumana imisebenzi ekusebenzelayo, ufumana uvakalelo lokuba namandla, kwaye imo yakho iqala ukuqaqamba ngokwendalo. Ngoko ke, makhe sihlolisise ukuba umthambo uthetha ukuthini ngokwenene, iingenelo zawo, kunye nendlela onokuwenza ngayo ube yinxalenye yobomi bakho bemihla ngemihla.
Ziziphi iingenelo eziphambili zokuzilolonga?
Iingcali zempilo zicebisa ukuba abantu abaselula bazimisele ukwenza umthambo ophakathi ukuya konamandla imizuzu engama-60 yonke imihla. Ngoba? Nazi izizathu eziphambili:
- Iingenelo zomzimba nengqondo: Cinga ngako oku: xa uzilolonga, impilo yengqondo yakho iyaphucuka , okwenza kube lula ukufunda nokugcina ulwazi. Ukuba unengxaki yokulala, ukwenza umthambo rhoqo kunokuba sisisombululo esihle. Njengoko uzilolonga, umzimba wakho ukhupha iikhemikhali ezithile ezikhulisa imvakalelo yakho kwaye zikuncede uzive ukhululekile. Ngamafutshane, kunceda ukunciphisa umngcipheko wokudakumba kwaye kukunceda ukulawula ixhala kunye nezinye izinto ezibangela uxinzelelo lweemvakalelo . Ngaphezu koko, ukufikelela usukelo lomzimba wakho—njengokwazi indlela entsha yokudanisa—kukunika imvakalelo entle yokuzingca nokufezekisa.
- Ukugcina ubunzima obusempilweni nokuthintela izifo: Ukuzilolonga rhoqo kunceda ekuthinteleni ukutyeba okungafunekiyo. Ngaphaya koko, sisixhobo esinamandla sokuzikhusela kwiimeko ezinzulu ezifana neSifo seswekile soHlobo lwesibini , isifo sentliziyo , kunye noxinzelelo lwegazi oluphezulu . Imisebenzi yokuqinisa amathambo—njengokutsiba, ukubaleka, okanye ukuphakamisa iintsimbi —inceda ekugcineni amathambo akho omelele .
- Ukwaluphala kakuhle: Kusenokungabonakali njengento ephambili okwangoku, kodwa ikamva lakho liza kukubulela ngomthambo owenzayo namhlanje. Ukuzilolonga rhoqo kuphucula kakhulu umgangatho wobomi bakho njengoko ukhula. Kuxhasa impilo yengqondo yexesha elide kwaye kunceda ukunciphisa umngcipheko weemeko ezifana nesifo sika-Alzheimer . Ukuhlala usebenza kukwaphucula ukulinganisela kwakho kunye nokulungelelanisa, okunceda ukuthintela ukuwa kunye nokwenzakala kamva ebomini.
Ngamafutshane, ukuzilolonga lolona tyalo-mali lubalaseleyo onokulwenza emzimbeni wakho nengqondo yakho!
Izinto Ezintathu Eziphambili Zokuzilolonga Okulinganayo
Ukuba usaqala nje, khumbula ezi ndawo zintathu:
1. Ukuzilolonga nge-Aerobic
2. Uqeqesho Lokuqina
3. Imisebenzi yokuguquguquka
Makhe sijonge nganye kwezi ngokweenkcukacha .
Ndingenza njani umthambo we-Aerobic?
Njengeminye imisipha yakho, intliziyo yakho iyakuthanda ukuzilolonga kakuhle. Ukuzilolonga nge-aerobic ngokuyintloko yiyo nayiphi na imisebenzi enyusa isantya sentliziyo yakho kwaye ikwenze uphefumle nzima. Njengoko uqhubeka nale misebenzi, intliziyo yakho kunye nemiphunga ziyaqina, nto leyo evumela ukuba zikwazi ukuhambisa ioksijini ngokufanelekileyo kuwo onke amalungu omzimba wakho.
Ukuba ubandakanyeka kwimidlalo yeqela—njengebhola yomnyazi, ibhola ekhatywayo, okanye ihoki—usenokuba ufumana ubuncinane imizuzu engama-60 yokuzilolonga okusemgangathweni ngexesha lokuzilolonga kwakho.
Ukuba awuyidlali imidlalo yeqela, ungakhathazeki! Zininzi iindlela zokunyusa izinga lokubetha kwentliziyo yakho:
- Ukukhwela ibhayisekile
- Ukubaleka
- Ukuqubha
- Ukudanisa
- Ukuhamba ngokukhawuleza
- Ukudlala ithenisi
- Ukuhamba ngeenyawo
Ungakhetha nawuphi na umsebenzi owuthandayo kakhulu.
Kuthekani Ngoqeqesho Lokuqinisa Amandla?
Iingenelo zokuzilolonga azipheleli entliziyweni yakho. Izihlunu zakho ziyachuma xa uzichasa. Xa usebenzisa izihlunu zakho, ziyaqina kwaye ziqine ngakumbi.
Izihlunu ezomeleleyo zikwabonelela ngenkxaso engcono kumalungu akho kwaye zinciphisa kakhulu umngcipheko wokwenzakala . Uqeqesho lokuqinisa lukwadlala indima ebalulekileyo ekugcineni uxinano lwamathambo.
Akusoloko udinga izinto ezinzima ukuze wakhe amandla. Ukuzilolonga okwahlukeneyo kujolise kumaqela ahlukeneyo emisipha. Umzekelo:
- Ukuqinisa iingalo zakho: Ukurhuqa, ukutsala iingalo, kunye nokutyhala iingalo zizinto ezilungileyo.
- Ukuqinisa imilenze yakho: Ukubaleka, ukukhwela ibhayisekile, ukurhola, kunye nokutyibiliza ngesantya esiphezulu zilungile. Kwakhona, ukugoba kunye nokuphakamisa imilenze kusebenza kakhulu.
- Ukuqinisa umbindi wakho kunye nesisu: Ukubhoda, iYoga , iiPilates , iiplank, kunye nee-crunches kunzima ukuzinqoba.
Ungayiphucula njani i-Flexibility?
Ukuzilolonga akupheleli nje ekubeni namandla nempilo yentliziyo, kodwa kukwamalunga nokuhlala uthambile. Ukuguquguquka kubhekisa ekubeni izihlunu zakho kunye namalungu akho akwazi ukuhambahamba kuluhlu lwazo olupheleleyo lokushukuma.
Ukuguquguquka okwandileyo kunokuphucula ukusebenza kwakho kwezemidlalo. Nangona imisebenzi efana nomdaniso okanye ubugcisa bokulwa ifuna izinga eliphezulu lokuguquguquka, ukuba nomzimba othambileyo kunceda phantse kuyo nayiphi na imidlalo okanye imisebenzi yemihla ngemihla. Iindlela eziqhelekileyo zokuphucula ukuguquguquka ziquka:
- Ubugcisa bokulwa obufana neKarate
- I-Ballet
- Ijimnastiki
- I-yoga
Zonke ezi zikhetho ezilungileyo. Ukuzolula emva kokuzilolonga kukwayindlela entle yokugcina nokuphucula ukuguquguquka kwakho.
Ungayigcina njani imikhuba yakho yokuzilolonga iqhubeka?
Eyona nto ibangela ukuba abantu bayeke ukuzilolonga kukungabi namdla . Ukuba akumnandi, kunzima ukuqhubeka nako! Hlola imidlalo eyahlukeneyo kunye nemisebenzi ude ufumane into oyithandayo ngokwenene. Ukuba ufuna inkuthazo engakumbi, cinga ngokujoyina iklasi, iqela, okanye ufumane "iqabane elinoxanduva" lokuzilolonga nawe.
Ukuba ufuna uncedo lokwenza umkhwa ohambelana nenqanaba lakho lokomelela komzimba, ungathandabuzi ukuthetha nomqeqeshi okanye ingcali yokomelela komzimba kwindawo yokuzivocavoca yasekuhlaleni.
Ekugqibeleni, ukuhambahamba kakhulu nokuhlala kancinci kuluncedo kuye wonke umntu. Oku kusebenza nokuba uneengxaki zokuhambahamba okanye iimeko zempilo ezifana ne-asthma . Nangona kunjalo, ukuba uneengxaki zempilo, kubalulekile ukubonisana nogqirha wakho ngaphambi kokuba uqale inkqubo entsha yokuzilolonga eqatha.
Umyalezo Wokuya Ekhaya
Xa udibanisa yonke into, kuyacaca ukuba ukuzilolonga rhoqo yenye yezona zinto zikrelekrele nezixabisekileyo onokuzenzela zona.
Eyona nto ilungileyo kukuba, akukaze kube kudala kakhulu ukuqala!
Nezenzo ezincinci ziyabaluleka—ukuhamba ngebhayisekile umgama omfutshane, ukuhamba nenja yakho, okanye ukwenza imisebenzi yasekhaya. Ukuba usandul’ ukuqhela ukuzilolonga, qala ngemizuzu embalwa ngosuku kwaye kancinci kancinci usebenzele ukufikelela kuloo njongo yemizuzu engama-60. Thanda umzimba wakho, kwaye uwunike intshukumo oyifaneleyo. Uza kuba usendleleni eya kubomi obusempilweni nobonwabisayo!
Ukuzilolonga, Ukuqina Komzimba, Impilo, Ukuphila Ubomi Obusempilweni, Ukuzilolonga nge-Aerobic, Amandla Emisipha, Ukuguquguquka
