Ukuzivocavoca nge-oxygen? Kuyini lokhu (Umsebenzi we-Aerobic)? Ake sixoxe ngokuningiliziwe!

Uma uzwa amagama athi '(Aerobic Activity)', cishe ucabanga ukuthi, "O, lokhu kumelwe kube yinto enkulu futhi enzima." Mhlawumbe udokotela ukutshelile ngalokhu, noma ukufundile noma ukubonile ndawana thize. Kodwa empeleni, lokhu kulula kakhulu, kunezinzuzo eziningi emizimbeni yethu esingenakuzicabanga, futhi kuyinto engafakwa kalula ekuphileni kwethu kwansuku zonke. Ngakho-ke, namuhla, ake sixoxe kalula nangokucacile ngokuthi lokhu (Aerobic Activity) kuyini, kungani kuhle kangaka emizimbeni nasezingqondweni zethu, yiziphi izinhlobo zezinto ezikuqukethe, nokuthi singaqala kanjani ukukwenza futhi?

Kuyini ngempela lokhu (Umsebenzi Wokuvivinya Umzimba)? Masikuqonde kalula!

Kalula nje, umsebenzi we-aerobic yinoma yimuphi umsebenzi osebenzisa umoya-mpilo emisipheni yakho. Cabanga ngemisipha yakho njengezinjini ezincane emzimbeni wakho. Lezi zinjini zidinga uphethiloli ukuze zisebenze. Ngokufanayo, imisipha yethu idinga amandla ukuze isebenze. Emsebenzini we-aerobic, umthombo oyinhloko wamandla yi-oxygen esiyiphefumulayo. Uma wenza lolu hlobo lokuzivocavoca, uzozwa ukuphefumula kwakho kushesha kancane, futhi ukushaya kwenhliziyo yakho kuzokwanda. Uyazi ukuthi kungani? Ngenxa yokuthi imisipha yakho idinga umoya-mpilo owengeziwe, kokubili inhliziyo namaphaphu akho kusebenza kanzima ukuthumela lowo moya-mpilo emzimbeni wakho ngokushesha okukhulu. Kufana nokuthi uma unyathela i-accelerator yemoto, injini isebenza kanzima. Igama elithi "aerobic" lisho ukuthi "ngomoya-mpilo." Ngakho-ke, uma wenza lo msebenzi, amaseli emzimbeni wakho, ikakhulukazi amaseli emisipha, asebenzisa umoya-mpilo ukukhiqiza amandla. Kuphela uma ukwenza lokhu ngokuqhubekayo isikhashana lapho uthola khona imiphumela emihle.

Kungani lokhu (Umsebenzi Wokuzivocavoca) kubaluleke kangaka kithi? Yiziphi izinzuzo zako?

Umsebenzi wokuzivocavoca umzimba awukona nje ukwenza umzimba wakho ushukume. Unezinzuzo eziningi empilweni yethu yomzimba neyengqondo. Ake sibheke izinzuzo eziyinhloko:

1. Inhliziyo iba nempilo, njengenjini enamandla!

Inhliziyo yakho iyisicubu esimangalisayo. Uma wenza umsebenzi we-aerobic, lesi sicubu senhliziyo siyaqina.

• Ukusebenza kwenhliziyo kuba ngcono: Inhliziyo iyakwazi ukupompa igazi eliningi ngomzamo omncane.
• Umfutho wegazi uyalawulwa : Lokhu kusiza ekunciphiseni umfutho wegazi kulabo abanomfutho wegazi ophakeme (umfutho wegazi ophakeme) futhi kuvimbele ukuthi ungakhuli kulabo abangenawo.
• Kwandisa amazinga e-cholesterol enhle ( HDL ): Kwehlisa amazinga e-cholesterol embi ( LDL ) futhi kuvimbela ukufakwa kwamafutha emithanjeni yegaziKuvimba ukunqwabelana kwe-plaque. Lokhu kunciphisa ingozi yokuthola izifo ezifana nokuhlaselwa yinhliziyo kanye nesifo sohlangothi .

2. Amaphaphu ayaphila!

Uma senza ukuzivocavoca kwe-aerobic, siqala ukuphefumula ngokujulile. Lokhu kwandisa amandla amaphaphu ethu. Lokhu kusho ukuthi inani lomoya-mpilo esingawuthatha ngokuphefumula kanye liyakhula, futhi inani le-carbon dioxide esingayikhipha liba ngcono kakhulu. Ngakho-ke, sizizwa sikhathele kancane ngisho nalapho sizikhandla.

3. Indlela enhle yokulawula isisindo sakho!

Ukusebenza kwe-aerobic kusiza ekushiseni amakhalori engeziwe esiwathola ekudleni esikudlayo. Lokhu kunciphisa ukuqongelela kwamafutha angafuneki emzimbeni futhi kusiza ekugcineni isisindo esinempilo. Lokhu kubaluleke kakhulu kulabo ababhekene nenkinga yokukhuluphala ngokweqile.

4. Ungahlala uvuselelwe usuku lonke!

Nakuba ungase uzizwe ukhathele kancane ekuqaleni, njengoba uqhubeka nokwenza umsebenzi we-aerobic, izinga lakho lamandla lizokhula. Lokhu kuzokusiza uhlale unamandla futhi usebenze usuku lonke ngaphandle kokuzizwa ukhathele.

5. Uzothola injabulo nokuthula kwengqondo!

Uma senza umsebenzi we-aerobic, ubuchopho bethu bukhipha amakhemikhali abizwa ngokuthi ama-endorphin. Lawa afana nama-painkiller emvelo kanye nama-mood enhancers. Ngenxa yalokho, izinto ezifana nokucindezeleka nokukhathazeka ziyancishiswa, futhi sizizwa sijabule futhi sikhululekile. Kwabanye abantu, lokhu kunganikeza impumuzo ezimweni ezifana nokucindezeleka.

6. Ungazivikela ezifweni eziningi!

Ngokuzibandakanya njalo emsebenzini we-aerobic,

• Ingozi yokuthola isifo sikashukela sohlobo lwesibili iyancipha.
• Ucwaningo luthole nokuthi kunciphisa ingozi yokuthola izinhlobo ezithile zomdlavuza, isibonelo, umdlavuza wamathumbu amakhulu kanye nomdlavuza webele.
• Ngenxa yokuthi iqinisa amathambo, iyasiza futhi ekuvikeleni ezimweni ezifana ne-osteoporosis njengoba sikhula.

7. Lala kahle!

Uma uzivocavoca kanzima, kuba lula kakhulu ukulala ebusuku, futhi nekhwalithi yokulala kwakho iyathuthuka.

Cabanga nje, zingaki izinzuzo ezitholakala kule nto eyodwa! Kufana nokubulala izinyoni eziningi ngetshe elilodwa, akunjalo?

Ngakho-ke, yini ewela kulesi sigaba (Umsebenzi Wokuzivocavoca)? Ake sibheke ezinye izibonelo.

Umsebenzi wokuzivocavoca umzimba awusho nje ukuya ejimini nokwenza imishini emikhulu. Kuhlanganisa izinto eziningi esingazenza kalula ekuphileni kwethu kwansuku zonke. Into ebaluleke kakhulu ukuthi izinga lokushaya kwenhliziyo yakho kufanele libe phezulu kancane, ukuphefumula kwakho kufanele kube ngokushesha, futhi kufanele ukwenze isikhashana. Nazi ezinye izibonelo:

• Ukuhamba Ngokushesha: Hhayi nje ukuhamba kancane, kodwa ukuhamba ngokushesha uze ujuluke futhi uphefumule kakhulu. Ungahamba ibanga elifushane emgwaqweni nomngane ekuseni noma kusihlwa.
• Ukugijima noma ukugijima:Kuye ngezinga lakho lamandla, ungagijima noma ugijime ngokushesha.
• Ukuhamba ngebhayisikili: Uma unebhayisikili, ukuligibela kuwukuzivocavoca okuhle kakhulu kwe-aerobic.
• Ukubhukuda: Ukuzivocavoca okuhle okusebenza cishe yonke imisipha emzimbeni futhi okungaqini kakhulu emalungeni.
• Ukudansa: Kuhle futhi ukudansa ujabule ngenkathi ulalele ingoma. Kuhle futhi ukuthatha izifundo zokudansa ezifana ne-Zumba.
• Ezemidlalo: Ukudlala imidlalo yeqembu njengebhola likanobhutshuzwayo, i-basketball, i-netball, i-badminton, kanye ne-tennis.
• Ukugxuma/Ukugxuma Intambo: Ukuzivocavoca okusheshayo, okushukumisa inhliziyo okungenziwa ngisho nasendaweni encane.
• Ukukhuphuka Izitebhisi: Kungcono futhi ukusebenzisa izitebhisi esikhundleni se-lifti noma nini lapho kungenzeka.
• Umsebenzi Wasekhaya: Cabanga ngakho, izinto ezinjengokushanela indlu noma ukuhlanza ingadi, uma zenziwa ngomzamo omncane nangokushesha, zingabhekwa njengomsebenzi we-aerobic.

Into ebaluleke kakhulu ukukhetha into oyithandayo futhi ongaqhubeka ukuyenza. Khona-ke kuzoba lula ukuyenza umkhuba ngaphandle kokukhathala.

Kudingeka ukwenze lokhu isikhathi esingakanani futhi kangaki?

Lena inkinga abantu abaningi abanayo. Izinhlangano ezifana ne-World Health Organization (WHO) zithi uma umuntu omdala ophilile,

• Kufanele uhlanganyele okungenani imizuzu eyi-150 (amahora ama-2 nemizuzu engama-30) yomsebenzi we-aerobic olinganiselayo ngesonto.
• Izinga eliphakathi nendawo lapho ungaxoxa khona nomngane, noma ngabe uphelelwa umoya ngesikhathi sokuzivocavoca. Kufanele futhi ujuluke. Isibonelo, ukuhamba ngokushesha.
• Noma, kufanele uhlanganyele okungenani imizuzu engama-75 (ihora eli-1 nemizuzu eyi-15) yomsebenzi we-aerobic onamandla ngesonto.
• Izinga lokuqina yizinga lapho uzizwa ukhathele kakhulu ngesikhathi sokuzivocavoca, okwenza kube nzima ngisho nokusho amagama ambalwa. Isibonelo, ukugijima.
• Noma ungenza inhlanganisela yakho kokubili.

Akudingeki ukuthi lokhu kwenziwe konke ngesikhathi esisodwa. Ungakwenza imizuzu engama-30 ngosuku, izinsuku ezi-5 ngesonto. Noma ungakuhlukanisa kube yizicucu ezincane zemizuzu eyi-10-15 ngosuku. Into eyinhloko ukwenza okuthile! Ezinganeni kanye nabantu abasha, kuhle ukwenza okungenani ihora elilodwa ngosuku lale misebenzi.

Ungaqala kanjani? Amathiphu ambalwa

"Kulungile, kuzwakala kukuhle lokho. Kodwa ngingaqala kanjani?" ungase ucabange. Nansi imibono embalwa: 1. Khetha into oyithandayo: Njengoba kushiwo ngaphambili, uma ukhetha into oyithandayo, uzizwa sengathi uyayenza. Abanye abantu bathanda ukuhamba, abanye bathanda ukudansa. Khetha okukusebenzelayo. 2. Qala Kancane: Ungenzi ngokweqile. Qala ngemizuzu eyi-10-15 ngosuku bese ukhulisa kancane kancane isikhathi namandla. 3.Joyina umngane: Ukuzivocavoca nomngane noma ilungu lomndeni kumnandi kakhulu kunokukwenza wedwa. Kuphinde kunciphise isithukuthezi. 4. Zibekele imigomo enengqondo: Zibekele imigomo emincane, efinyelelekayo njengokuthi "Ngizohamba imizuzu engama-20 izinsuku ezintathu kuleli sonto." Uzozizwa kahle ngawe uma ufinyelela leyo migomo. 5. Lalela umzimba wakho: Uma uzizwa ukhathele noma uzwa ubuhlungu ngenkathi uzivocavoca, yeka bese uphumula. Ungaziphoqeleli . 6. Funa iseluleko sezokwelapha: Uma unesifo esingamahlalakhona (isib. isifo senhliziyo, isifo sikashukela, umfutho wegazi ophakeme), noma uneminyaka engaphezu kwengu-40 ubudala, kuwukuhlakanipha ukubonisana nodokotela ngaphambi kokuqala uhlelo olusha lokuzivocavoca.

Ukungaqondani okuncane kanye nokwesaba

Kunemibono emincane eyiphutha eyenza abanye abantu besabe noma bavilaphe ukuqala umsebenzi wokuzivocavoca umzimba.

• "Anginaso isikhathi": Lokhu kuyinto abantu abaningi abayishoyo. Kodwa awukwazi yini ukuthola imizuzu eyi-10-15 ngosuku? Ungasenza leso sikhathi ngokunciphisa isikhathi sokubuka i-TV nokuchitha isikhathi esincane efonini yakho.
• "Lokhu kuyadina kakhulu": Ukwenza into efanayo nsuku zonke kungaba yinto edina. Ngakho-ke, zama ukushintshanisa imisebenzi ehlukene. Uma uhambe namuhla, faka ingoma bese udansa kusasa.
• "Ngimdala / Ngikhuluphele / Angikwazi": (Umsebenzi Wokuzivocavoca) Kunezinto abantu babo bonke ubudala namazinga okuqina komzimba abangazenza. Kunezinto eziningi ezahlukene, kusukela ekuhambeni kancane kuya ekuzivocavoceni ongazenza uhleli esihlalweni. Into ebaluleke kakhulu ukuqala.

Into ebaluleke kakhulu esifuna ukuyithatha ekhaya kule ndaba! (Umyalezo Wokuya Ekhaya)

Kulungile, ngakho-ke sixoxe kakhulu (ngoMsebenzi we-Aerobic) namuhla, akunjalo? Ngicabanga ukuthi usunokuqonda okungcono manje.

Khumbula nje, umsebenzi wokuzivocavoca umzimba uwusizo olukhulu enhliziyweni yakho, emaphashini, emzimbeni wonke, ngisho nengqondo yakho!

Izinzuzo zalokhu empilweni yakho azinakubalwa. Zivikele ezifweni, lawula isisindo sakho, hlala uqabulekile usuku lonke, ulale kahle, ujabule – Umsebenzi we-Aerobic uyisihluthulelo sazo zonke lezi zinto. Ngakho-ke, ngaphandle kokuchitha isikhathi, qala lo mkhuba omuhle namuhla. Akunandaba ukuthi mncane kangakanani, into ebalulekile ukuqala. Ungakwazi! Umzimba wakho uzokubonga! umsebenzi we-aerobic, ukuzivocavoca, umsebenzi womzimba, impilo yenhliziyo, impilo enempilo, indlela yokuphila enempilo, umoya-mpilo, isifo sikashukela, ukuphathwa kwesisindo