Ukuzivocavoca Okulula Kwentsha: Sizoxoxa?

Umsebenzi wesikole, ukufundisa, ukuchitha isikhathi nabangani... O, kunzima ukuthola isikhathi sokuzivocavoca ngakho konke lokhu, akunjalo? Lena inkinga iningi lenu bantu abasha elinayo. Kodwa niyazi ukuthi kubaluleke kangakanani ukuthola ukuzivocavoca okuncane?

Kungani ukuzivocavoca kubaluleke kangaka kini bantu abasha?

Kalula nje, ukuzivocavoca kubalulekile ekugcineni umzimba wakho nengqondo yakho kuphilile. Kufana nophethiloli wemoto. Ukuzivocavoca okwenzayo kule minyaka kuzokunika amandla amaningi esikhathi esizayo sakho. Cabanga nje, imisipha yakho izoqina, amathambo akho azoqina, futhi ikhono lakho lokumelana nezifo lizokhula . Akukhona lokho kuphela, kodwa futhi kuhle kakhulu empilweni yakho yengqondo. Ukuzivocavoca kusiza futhi ukunciphisa ukucindezeleka nokukhathazeka, futhi kukusiza ukuthi ulale kahle ebusuku. Ngakho-ke, kufanelekile ukuthola isikhathi sokuzivocavoca!

Yimiphi imithambo efanele nina bantu abasha?

Manje cishe uzibuza ukuthi, 'Hlobo luni lokuzivocavoca okufanele ngilwenze?' Ochwepheshe bathi intsha kufanele ithole okungenani imizuzu engama-60 yokuzilolonga ngokomzimba ngosuku. Iningi lalokhu kufanele libe umsebenzi we-aerobic olinganiselayo kuya konamandla. Ngaphezu kwalokho, kufanele futhi uzinike isikhathi sokuqeqeshwa kwamandla kanye nokuzivocavoca okuguquguqukayo . Ake sibheke ngayinye yalezi ngokwehlukana, akunjalo?

Uyini umsebenzi we-aerobic?

Yilokhu esikubiza ngokuthi `(Umsebenzi we-Aerobic)`. Kalula nje, kufaka phakathi noma yimuphi umsebenzi ophakamisa izinga lokushaya kwenhliziyo yakho futhi okwenza uphefumule kancane. Cabanga ngokugibela ibhayisikili, ukugijima ngokushesha, ukudansa, ukubhukuda, ukudlala umdlalo owuthandayo (njengebhola lezinyawo, i-netball). Ukwenza lezi zinto kwenza inhliziyo namaphaphu akho kusebenze kanzima. Lokhu kusho ukuthi umzimba wakho wonke uthola umoya-mpilo owengeziwe. Izinzuzo ozithola kulokhu ziningi:

• Inhliziyo iba nempilo.
• Ukusebenza kwamaphaphu kuyathuthuka.
• Amafutha omzimba angafuneki ayashiswa futhi isimo somzimba singagcinwa kahle.
• Kuthuthukisa imizwa yakho futhi kukusize uzizwe ujabule kakhulu .
• Lala kahle.

Ngakho-ke, kufanele unikele isikhathi sakho esiningi sokuzivocavoca nsuku zonke kulolu hlobo lwe-`(Umsebenzi we-Aerobic)`. Okungenani imizuzu engama-30-45.

Kwenzekani ngokuqeqeshwa kwamandla?

Lokhu kubizwa ngokuthi `(Ukuqeqeshwa Kwamandla)`. Lokhu kuzivocavoca kuqinisa imisipha yakho futhi kusheshise imetabolism yomzimba wakho. Uma imisipha yakho iqinile, ungenza noma yimuphi umsebenzi kalula. Uthola amandla amaningi ezintweni ezifana nokuphakamisa izinto nokukhwela izitebhisi. Futhi, amathambo akho ayaqina, futhi njengoba ukhula, unciphisa ingozi yokuthola izifo ezifana `(I-Osteoporosis)`.

Ingxenye engcono kakhulu ukuthi, akudingeki uye ejimini ukuze wenze lolu hlobo lokuzivocavoca. Kunezinto ezilula ongazenza ekhaya. Isibonelo:

• Ama-push-up - Ungaqala ngokuncika odongeni noma ngamadolo akho phansi.
• Ukugoba - Ukwenza sengathi uhleli esihlalweni.
• Ama-Lunges
• Ama-Sit-up
• Ukuzivocavoca okufana 'nokuhlala phansi', esizoxoxa ngakho kamuva.

Kwanele ukwenza lolu hlobo lokuzivocavoca imizuzu eyi-15-20 izinsuku ezimbili noma ezintathu ngesonto.

Ukubaluleka kokwandisa ukuguquguquka

Okwesithathu ukuguquguquka, okusho ukuthi "Ukuzivumelanisa nezimo". Lokhu kusho ukuthi amalunga akho nemisipha kunganyakaza kalula. Uma unokuguquguquka okuhle, mancane amathuba okuthi ulimale . Futhi, umzimba wakho uzizwa ulula futhi ungenza imisebenzi yansuku zonke kalula.

Enye yezindlela ezinhle kakhulu zokwandisa ukuguquguquka ukwenza i-yoga . Ngaphandle kwalokho, ungenza nokuzivocavoca njalo. Kuhle kakhulu ukwelula kancane ngaphambi nangemva kokuzivocavoca.

Ake sibheke ezinye izivivinyo ezilula ongazenza ekhaya.

Manje cishe usuyaqonda ukuthi kubaluleke kangakanani ukuzivocavoca nokuthi hlobo luni lokuzivocavoca okufanele ulwenze. Ngakho ake sibheke ezinye izivivinyo ezilula ongazenza ekhaya, ngaphandle kwemishini ekhethekile , ngaphandle kokuchitha imali eya ejimini, futhi ngaphandle kokuthatha isikhathi esiningi. Kodwa khumbula, ngaphambi kokuqala lezi zivivinyo, kubalulekile ukubuza udokotela wakho, uthisha wezemidlalo wesikole, noma umqeqeshi ukuqinisekisa ukuthi lezi zivivinyo zikufanele .

Indlela yokwenza i-Sit Backs

Lokhu kuyindlela elula kakhulu yokuzilolonga.

• Isinyathelo 1: Okokuqala, hlala phansi. Goba amadolo akho bese ubeka izinyawo zakho phansi. Gcina izingalo zakho ziqondile phambi kwakho.
• Isinyathelo sesi-2: Manje qinisa isisu sakho bese ugoqa umzimba wakho kancane kancane. Njengokungathi uzolala phansi, kodwa hhayi ngokuphelele. Buyela emuva ngangokunokwenzeka, ubambe imizuzwana embalwa, bese uvuka futhi.
• Isinyathelo 3: Yenza lokhu izikhathi ezingu-8 kuya kwezingu-12 zilandelana. Thatha ikhefu elifushane, bese wenza omunye umjikelezo. Umjikelezo omibili noma emithathu kufanele wanele.

Lokhu kuzoqinisa imisipha yakho engaphakathi.

Ipulangwe - Ukuzivocavoca okuhle komzimba wonke

Ipulangwe lingenye indlela yokuzilolonga ewusizo kakhulu. Aligcini nje ngokuqinisa imisipha yesisu sakho, kodwa futhi liqinisa izingalo zakho, imilenze, kanye nemisipha yangemuva.

• Indlela yokwenza: Lala phansi ubheke phansi. Manje beka izindololwane zakho nezingalo zakho phansi bese uphakamisa umzimba wakho. Umzimba wakho kufanele ube sesimweni esiqondile kusukela ekhanda kuya ezithendeni. Njengepulangwe.
• Qinisa isisu sakho bese uzama ukubamba lesi simo isikhathi eside ngangokunokwenzeka. Qala ngemizuzwana engama-20-30 bese ukhulisa isikhathi kancane kancane.
• Yenza lokhu kabili noma kathathu ngosuku.

Ama-squats - Amandla emilenze nezinqe

Ama-squats angenye yezindlela ezinhle kakhulu zokuqinisa imisipha yemilenze nezinqe.

• Indlela yokukwenza: Yima uqonde. Beka izinyawo zakho zihlukane ububanzi bamahlombe.
• Manje goba amadolo akho kancane bese wehlisa sengathi uhleli esihlalweni. Cindezela izinqe zakho emuva. Qiniseka ukuthi amadolo akho awadluli ezinzwaneni zakho.
• Yehla ngangokunokwenzeka bese ukhuphuka.
• Yenza lokhu izikhathi ezingu-10-15, imijikelezo emibili noma emithathu.

Okubalulekile: Kubaluleke kakhulu ukugcina isimo esifanele lapho wenza lo msebenzi. Ukuwenza ngendlela engafanele kungaholela ekulimaleni. Ngakho-ke, kungcono ukuzijwayeza phambi kwesibuko noma nomuntu omaziyo.

Amathiphu ambalwa okwenza ukuzivocavoca kube umkhuba

Kulungile, manje usuyazi okuningi ngokuzivocavoca. Kodwa ukwenza umkhuba yingxenye enzima kakhulu. Nansi usizo oluncane ngalokho:

• Khetha into oyithandayo: Ukuzivocavoca umzimba akudingeki kube yinto eyisicefe. Khetha into oyithandayo. Kungaba ukudansa, ukudlala nabangani, noma ukugibela ibhayisikili. Khona-ke ngeke uzizwe unesicefe ukukwenza.
• Joyina umngane: Kumnandi kakhulu ukukwenza nomngane, umfowenu noma udadewenu, noma ngisho nomama noma ubaba wakho kunokukwenza wedwa. Uzolahlekelwa okuncane uma ukwenza nomunye umuntu.
• Zibekele imigomo emincane: Ungazibeki imigomo emikhulu ngesikhathi esisodwa. Uma uqala ngokuthi, 'Ngizogijima ihora elilodwa ngosuku,' ungase ucasuke uma ungakwazi ukukwenza. Kunalokho, qala ngemigomo emincane njengokuthi, 'Ngizohamba imizuzu eyi-15 namuhla.' Kancane kancane wandise isikhathi namandla.
• Yenza isikhathi: Njengoba nje wenza isikhathi sekilasi lakho lokufundisa, beka eceleni isikhathi esincane osukwini lwakho sokuzivocavoca. Ungangezi eminye imisebenzi kuleso sikhathi.
• Uma uphuthelwa ukujima, ungakhathazeki: Ngezinye izinsuku ungase ungakwazi ukuzivocavoca. Kulungile. Ungakhathazeki ngakho, qala kabusha ngosuku olulandelayo. Into ebaluleke kakhulu ukuqhubeka.
• Zinike isipho esincane: Uma usuqedile umgomo, zinike isipho esincane. Kungaba incwadi, kungaba ukudla okuthandayo. Kuzokwenza ukhuthale kakhulu.

Into ebaluleke kakhulu okufanele uyikhumbule

Ngakho-ke, ngithemba ukuthi nina bantu abasha nifunde okuthile okusha kulokho engikushoyo namuhla. Ukuzivocavoca kuyindlela enhle yokutshala imali hhayi empilweni yakho yomzimba kuphela, kodwa nasempilweni yakho yengqondo.

Khumbula, akunandaba ukuthi kuncane kangakanani, into ebalulekile ukwenza uhlobo oluthile lomsebenzi womzimba nsuku zonke.

Zivocavoce ngangokunokwenzeka, ngangokunokwenzeka. Akusikho ukuzivocavoca nje kuphela, kuyisipho esiyigugu ozipha sona. Ngakho-ke, ake siqale kancane namuhla, akunjalo?

Ukuzivocavoca kwentsha, umsebenzi womzimba, ukuzivocavoca ekhaya, impilo yentsha, ukuzivocavoca okulula, amandla emisipha, ukuzivocavoca kwe-cardio