Kutheni umthambo ubaluleke kangaka? (Kutheni Umthambo Ulubulumko) Masithethe ngale nto!

Mhlawumbi ukhe weva ukuba umthambo 'ulungile emzimbeni', akunjalo? Yiyo loo nto. Kodwa ubusazi na ukuba umthambo awulungelanga impilo yakho yomzimba kuphela, kodwa uluncedo kakhulu engqondweni yakho? Kaloku, ukuba uzilolonga ngendlela ekufaneleyo, umzimba wakho uya kuziva ulungile, imo yakho iya kuphucuka, kwaye amandla akho aya kwandiswa. Ngoko ke, makhe sijonge ukuba yintoni ngokwenene umthambo, zeziphi iingenelo osizisela zona, kunye nendlela esinokuwenza ngayo ube yinxalenye yobomi bethu.

Zithini izibonelelo ezintle zokuzilolonga kuwe?

Iingcali zithi umntu osemtsha kufuneka afumane ubuncinci imizuzu engama-60 yokuzilolonga okuphakathi ukuya kokunzima ngosuku. Ngoba? Nazi ezinye zezizathu:

• Ilungele umzimba wonke nengqondo: Cinga ngayo, xa uzilolonga, impilo yengqondo yakho iyaphucuka , kwaye kuba lula ukukhumbula oko ukufundayo. Abanye abantu baneengxaki zokulala ebusuku, kwaye oku kukwasisisombululo esilungileyo saloo nto. Xa uzilolonga, kukho iikhemikhali ezithile ezikhutshwa ngumzimba wakho, ezikwenza uzive wonwabile kwaye ukhululekile. Ngokuchanekileyo, kunciphisa umngcipheko wokudakumba kwaye kunceda ukulawula iimvakalelo ezifana nokuxhalaba . Ukongeza, xa ugqibezela usukelo oluthile - cinga ngento efana nokufunda indlela entsha yokudanisa kakuhle - ikunika ulwaneliseko olukhulu kunye nokuzingca, akunjalo? Loo mvakalelo unokufezekiswa ngokulula ngokuzilolonga.

• Inceda ukugcina ubunzima obusempilweni kunye nokukhusela kwizifo: Ukuzilolonga rhoqo kunokunceda ukuthintela ukutyeba okungeyomfuneko. Ayipheleli apho, inokunceda ukukhusela kwizifo ezininzi ezinzulu, ezifana neSifo seswekile sohlobo lwesibini , isifo sentliziyo , kunye noxinzelelo lwegazi oluphezulu . Ukuzilolonga okuqinisa amathambo - njengokutsiba, ukubaleka, kunye nokuphakamisa iintsimbi - kunokunceda ukugcina amathambo akho eqinile .

• Ikunceda ukuba uguge kakuhle: Oku kusenokungabonakali ngathi yinto enkulu kuwe ngoku. Kodwa, ngenxa yokuzilolonga okwenzayo namhlanje, umzimba wakho uya kukubulela kwixesha elizayo. Uyazi, ilungeloUkuzilolonga kunokuphucula umgangatho wobomi bakho – oko kukuthi, amandla akho okonwabela ubomi – njengoko ukhula. Kunokunceda ukugcina impilo yengqondo kunye nokunciphisa umngcipheko weemeko ezifana nesifo sika-Alzheimer (isifo sengqondo esibangela ukulahlekelwa yinkumbulo). Abanye abantu banamathuba amaninzi okuwa njengoko bekhula, kwaye ukuzilolonga kunokunceda ukuthintela ukuwa nokwenzakala.

Ngamafutshane, ukuzilolonga lolunye lolona tyalo-mali lubalaseleyo onokulwenzela umzimba nengqondo yakho!

Izinto ezintathu eziphambili zenkqubo yokuzilolonga elinganiselayo

Ukuba uqala ukuzilolonga, kuya kufuneka uqwalasele ezi ndawo zintathu:

1. Ukuzilolonga nge-Aerobic

2. Ukuzilolonga kokuqinisa izihlunu (Uqeqesho lwamandla)

3. Imisebenzi yokuguquguquka

Makhe sithethe ngesinye kwezi nkcukacha zithe vetshe .

Ndingenza njani umthambo we-aerobic?

Njengezinye izihlunu, intliziyo yakho iyakuthanda ukuzilolonga kakuhle. Ukuzilolonga nge-aerobic yiyo nayiphi na indlela yokuzilolonga enyusa isantya sentliziyo yakho kunye nesantya sokuphefumla kwakho. Xa usenza olu hlobo lokuzilolonga rhoqo, intliziyo yakho kunye nemiphunga ziyaqina kwaye ziqale ukuhambisa ioksijini (ngeeseli zegazi ezineoksijini) kuzo zonke iindawo zomzimba wakho.

Ukuba udlala imidlalo yeqela – cinga ngebhola yomnyazi, ibhola ekhatywayo, ihoki – mhlawumbi ufumana ubuncinane imizuzu engama-60 ye-cardio elungileyo kwiintsuku zakho zokuzilolonga.

Kodwa ukuba awudlali imidlalo yeqela, ungakhathazeki. Zininzi ezinye iindlela zokwenza umthambo we-cardio!

• Ukukhwela ibhayisekile
• Ukubaleka
• Ukuqubha
• Ukudanisa
• Ukuhamba ngokukhawuleza
• Umdlalo wethenisi
• Ukuhamba ngeenyawo

Ungakhetha nayiphi na kwezi.

Kuthekani ngoqeqesho lokuqinisa amandla?

Uyabona, ukuzilolonga akulungelanga intliziyo yakho kuphela. Ezinye izihlunu emzimbeni wakho nazo ziyawuthanda umthambo. Xa usebenzisa izihlunu zakho, xa uzisebenzisa, ziyaqina.

Enye inzuzo yokuba nezihlunu ezomeleleyo kukuba zibonelela ngenkxaso elungileyo kumalungu akho kwaye zinciphisa umngcipheko wokwenzakala . Imisebenzi eqinisa izihlunu zakho ikwaqinisa namathambo akho.

Akunyanzelekanga ukuba uphakamise iintsimbi rhoqo ukuze uqinise izihlunu namathambo akho. Ukuzilolonga okwahlukeneyo kuqinisa amaqela eemisipha ahlukeneyo. Umzekelo:

• Yomeleza iingalo zakho: Ukurhuqa, ukutsala iingalo, kunye nokutyhala iingalo zilungile. Uyakhumbula loo mithambo wawuyenza ngexesha lemidlalo esikolweni? Yiyo leyo.
• Yomeleza imilenze yakho: Ungenza izinto ezifana nokubaleka, ukukhwela ibhayisekile, ukurhola, ukutyibiliza ngesantya esiphezulu, njl. Kwakhona, imithambo efana nokugoba kunye nokuphakamisa imilenze ilungile kakhulu kwimilenze yakho.
• Yomeleza isisu sakho kunye nemisipha engaphakathi: Kunzima ukufumana into engcono kunokurhola, i-yoga okanye i-Pilates exercises, amaplanga kunye ne-crunches.

Ungaphuhlisa njani ukuguquguquka?

Ukuzilolonga akugcini nje ngokuqinisa intliziyo yakho, izihlunu kunye namathambo, kodwa kunceda nomzimba wakho uhlale uguquguqukayo. Ukuzilolonga kukukwazi ukolula nokugoba izihlunu kunye namalungu akho ngokulula.

Ukuba bhetyebhetye kunokunceda ukuphucula ukusebenza komntu kwezemidlalo. Kukho imisebenzi ethile, efana nokudanisa kunye ne-martial arts, efuna umgangatho ophezulu wokuguquguquka. Nangona kunjalo, ukuguquguquka okwandisiweyo kunokunceda umntu enze ngcono kweminye imidlalo, efana nebhola ekhatywayo.

Kulula ukufumana imidlalo nemisebenzi ephuhlisa ukuguquguquka:

• Ndilwe njengekarati
• Umdaniso weBallet
• Ijimnastiki
• I-yoga

Ezi zikhetho ezilungileyo. Ukuzolula emva kokuba ugqibile ukuzilolonga kunokukunceda ukuphucula ukuguquguquka kwakho.

Uqhubeka njani nale nkqubo yokuzilolonga?

Eyona sizathu sokuba abantu abaninzi bayeke ukuzilolonga emva kweentsuku ezimbalwa kukuba baphelelwa ngumdla . Ukuba into oyenzayo ayimnandi, kunzima ukuqhubeka nayo, akunjalo? Kodwa zama ukufumanisa ukuba zingaphi imidlalo kunye nemisebenzi eyahlukeneyo ekhoyo, kwaye ufumane into ekufaneleyo neyithandayo. Khawuthelekelele umhlobo wakho uNimali eya kwiklasi yomdaniso qho ngokuhlwa. Uyakonwabela kakhulu, kwaye ukwazile ukulawula ubunzima bakhe. Ungakhetha nento oyithandayo.

Ukuba ufuna inkuthazo engaphezulu, thatha iklasi, ujoyine iqela, okanye ufumane umhlobo oza kuzilolonga nawe. Emva koko akuyi kuphoswa yinto.

Ukuba ufuna uncedo lokuqalisa inkqubo yokuzilolonga ekufaneleyo wena kunye nenqanaba lakho lokomelela komzimba, thetha nomqeqeshi okanye ingcali yokomelela emzimbeni kwindawo yokuzivocavoca umzimba.

Enyanisweni, ukuhambahamba kakhulu nokuhlala kancinci kulungile kuye wonke umntu. Oku kuyinyani ngakumbi kubantu abakhubazekileyo okanye iimeko zonyango ezifana ne-asthma . Nangona kunjalo, ukuba unesifo (umzekelo, ukuba awuqhelanga ukuzilolonga), kubalulekile ukuthetha nogqirha wakho ngaphambi kokuba uqalise inkqubo yokuzilolonga.

Umyalezo Wokuya Ekhaya

Ngoko ke, xa udibanisa konke oku, mhlawumbi ngoku uyaqonda ukuba ukuzilolonga kububulumko kwaye kuxabiseke kangakanani, akunjalo?

Eyona nto ilungileyo kukuba, akukaze kube kudala kakhulu ukuqala ukuzilolonga!

Nezinto ezincinci zingabalwa njengokuzilolonga – cinga ngokuhamba ngebhayisekile okufutshane, ukuhamba nenja yakho, okanye amagqabi ambalwa egadini. Ukuba usandul’ ukulolonga, qala ngemizuzu embalwa ngosuku uze kancinci kancinci usebenzele ukuya kuthi ga kwimizuzu engama-60 ekhankanyiweyo. Thanda umzimba wakho kwaye uwunike umthambo owudingayo. Emva koko ungaphila ubomi obusempilweni nobonwabisayo!

Ukuzilolonga, ukomelela komzimba, impilo, ubomi obusempilweni, umthambo wentliziyo nokuphefumla, amandla emisipha, ukuguquguquka