Singakhuluma ngokuzivocavoca okulula kwentsha?

Umsebenzi wesikole, izifundo zangaphandle kwesikole, ukuxoxa nabangani, ukuya ezinkundleni zokuxhumana... konke lokhu kuyakudonsela phansi umzimba wakho, okusho ukuthi ukuthola isikhathi sokuzivocavoca kungaba yinselele enkulu nakuwe ngezinye izikhathi, akunjalo? Empeleni, lokhu kuyinkinga evamile kubantu abaningi abasha kulezi zinsuku. Kodwa uma sifuna ukuhlala siphilile, sinamandla, futhi sijabule, asikwazi ukuyeka ukuzivocavoca. Namuhla, ake sixoxe ngezinye izivivinyo ezilula, ezingenzima kangako ezingafakwa kalula ekuphileni kwentsha okumatasa njengakho.

Kungani ukuzivocavoca kubaluleke kangaka kini bantu abasha?

Ucabanga ukuthi ukuzivocavoca kungokwabantu abadala kuphela, noma kungokwalabo abaya ejimini ukuze bakhe imizimba yabo? Akunjalo nhlobo. Ubusha bakho yisikhathi esihle kakhulu sokwakha umzimba wakho. Ukuzivocavoca kufana nomanyolo owufaka esihlahleni lapho usemncane.

Izinzuzo zomzimba ziningi!

• Amathambo nemisipha eqinile: Uma ugijima, ugxuma, udlala, futhi uzivocavoca, amathambo akho ayaqina. Imisipha yakho iyakhula . Ngemuva kwalokho, njengoba ukhula, uzoba nezinkinga ezimbalwa zomhlane namadolo.
• Ukulondoloza isisindo esinempilo: Uma uzivocavoca ngokudla okulinganiselayo , ungalondoloza isisindo esinempilo ngobude bakho ngaphandle kokuthola isisindo esingadingekile.
• Ukulala kahle: Uma uvivinya umzimba wakho esikhundleni sokuhlala nje usuku lonke, ulala ngokushesha ebusuku bese uvuka unamandla amasha ekuseni.
• Amandla engeziwe: Ungase ucabange ukuthi uma uzivocavoca kancane, uzozizwa unamandla engeziwe. Kodwa empeleni, kwenzeka okuphambene nalokho. Ukusebenza komzimba wakho kuyathuthuka, kukunikeza amandla engeziwe okuhlala usebenza usuku lonke.
• Ukuvikelwa ezifweni: Ubuwazi ukuthi ukuvivinya umzimba njalo kungakusiza kakhulu ekuvikeleni ezifweni ezimbi kakhulu ezifana nesifo sikashukela kanye nesifo senhliziyo ongase ube naso esikhathini esizayo?

Kukhona nezinzuzo eziningi zengqondo!

• Kunciphisa ukucindezeleka : Izivivinyo zesikole, izinkinga zomsebenzi wesikole, izingxabano ezincane nabangani... Konke lokhu kungancishiswa ngokuzivocavoca. Ukuzivocavoca kufana 'nokuphazamisa ukucindezeleka'.
• Kuzwakala kukuhle: Uma sizivocavoca, ubuchopho bethu bukhiqiza amakhemikhali abizwa ngokuthi 'ama-Endorphins'. Lawa ngokwemvelo asenza sizizwe sijabule futhi sikhululekile.
• Ikhono lokufunda kanye nenkumbulo kuyathuthuka: Ngenxa yokuthi ubuchopho buthola igazi elihle, ukhumbula kangcono lokho okufundayo futhi kulula ukugxila.
• Ukuzethemba kuyanda: Indlela ocabanga ngayo ngomzimba wakho nangamakhono akho iba ngcono kakhulu. Uzizwa sengathi, "Ngingakwenza lokhu."

Kufanele uvivinye umzimba ongakanani ngosuku?

Ochwepheshe bathi intsha kufanele ithole okungenani imizuzu engama-60 yokuzilolonga ngokomzimba ngosuku . Iningi lalokhu kufanele libe umsebenzi we-aerobic omaphakathi kuya konamandla.

Cabanga ngakho, uma ungenaso isikhathi sokwenza lokhu imizuzu engama-60 ngesikhathi esisodwa, ungakuhlukanisa kube izingxenye. Njengemizuzu engama-20 ekuseni, imizuzu engama-20 ntambama, kanye nemizuzu engama-20 ebusuku.

"Ukuzivocavoca umzimba akusona isijeziso, kuyisipho ozipha sona!"

Yiziphi lezi zinhlobo zokuzivocavoca?

Uhlobo olulodwa lokuzivocavoca alwanele ukuze umzimba ube nempilo futhi uqine. Ake siqaphele izinhlobo ezintathu eziyinhloko zokuzivocavoca.

1. Ukuzilolonga kwenhliziyo - okungukuthi 'Umsebenzi we-Aerobic '

Lokhu kuwukuzivocavoca okuzokwenza ukushaya kwenhliziyo yakho kukhuphuke futhi kukwenze usheshe kancane. Inhliziyo yethu ifana nenjini yemoto. Lolu hlobo lokuzivocavoca lubalulekile ukuze lusebenze kahle.

• Izibonelo: ukuhamba ngokushesha, ukugijima, ukugibela ibhayisikili, ukubhukuda, ukudansa (dansa ingoma oyithandayo, lokho futhi kuwukuzivocavoca okuhle!), kanye nemidlalo oyidlalayo, njenge-basketball, ikhilikithi, i-netball, kanye ne-volleyball, nayo iwela kulesi sigaba.

2. Ukuzivocavoca ukuze uthole amandla omzimba - lokho 'ukuqeqeshwa kwamandla'

Lokhu kuqinisa imisipha yakho. Uma imisipha yakho iqinile, i-'Metabolism' yomzimba wakho, inqubo lapho ukudla kuhlukaniswa khona futhi kusetshenziswe khona ukudala amandla, nayo iyashesha. Akudingeki uphakamise izinsimbi ezisindayo ukuze wenze lo msebenzi. Ungawenza ngisho usebenzisa isisindo sakho somzimba.

• Izibonelo: Izinto ezifana nokuthi `Sit Backs` (esizoxoxa ngazo ngezansi), `Push-ups` (okungenziwa ngokuncika odongeni noma ngamadolo akho phansi), kanye nokuthi `Squats` (okufana nokuhlala esihlalweni).

3. Ukuguquguquka komzimba - okungukuthi 'Ukuguquguquka'

Lokhu kuzokuvumela ukuthi ugobe futhi welule amalunga akho kalula. Kuhle futhi emisipheni yakho. Kuphinde kunciphise ingozi yokulimala.

• Isibonelo: I-Yoga iyindlela enhle yokuthuthukisa ukuguquguquka. Ukuzilolonga ngaphambi nangemva kokuzivocavoca nakho kungasiza kulokhu.

Ezinye izivivinyo ezilula `zokuqeqesha amandla` ongazenza ekhaya

Awudingi mishini ekhethekile, awudingi ukuchitha imali ekubhaliseni ejimini, noma isikhathi esiningi sokwenza lezi zivivinyo. Kodwa-ke, kungcono ukubuza udokotela wakho, uthisha wezemfundo yomzimba wesikole, noma umqeqeshi ngaphambi kokuqala ukuzenza ukuze uqiniseke ukuthi zikulungele.

1. Ukuhlala Emhlane - Kuhle kakhulu emisipheni yesisu!

Lona umsebenzi ofana no-'Sit-up'.

• Isinyathelo 1 (Isikhundla Sokuqala): Hlala phansi. Goba amadolo akho bese ubeka izinyawo zakho phansi. Yelula izingalo zakho ziqonde phambi kwakho. (Zibone njengoba kuboniswe esithombeni.)
• Isinyathelo 2 (Indlela yokwenza lo msebenzi): Manje ncikisa kancane umzimba wakho ongaphezulu emuva. Qinisa imisipha yesisu sakho, gcina umhlane wakho uqondile, bese ubuyela emuva ngangokunokwenzeka. Kodwa ungalali phansi ngokuphelele. Umzimba wakho kufanele wakhe isimo se-'V'.
• Isinyathelo 3 (Ukubuyela): Bamba imizuzwana embalwa, bese ubuyela kancane endaweni yokuqala.
• Kukangaki ukukwenza?: Yenza cishe izikhathi ezingu-8-10 ekuqaleni. Njengoba usujwayele, ungakwandisa kube ngu-12-15. Yenza amasethi amabili noma amathathu.

2. Ipulangwe - Lihle emzimbeni wonke!

Lokhu kuzoqinisa yonke imisipha esiswini sakho, emhlane nasemahlombe.

• Indlela yokwenza: Lala phansi ubheke phansi. Gcina umzimba wakho wonke uqondile, njengepulangwe , izingalo zakho nezinzwane zakho kuphela phansi. Ikhanda lakho, umgogodla, nezinqe kufanele kuqonde. Qinisa isisu sakho.
• Isikhathi sokubamba: Zama ukubamba lesi simo cishe imizuzwana eyi-15-20 ekuqaleni. Njengoba usujwayela, sandise sibe yimizuzwana engama-30, imizuzwana engama-45, bese kuba umzuzu.

3. Ama-squats - emilenzeni nasezinqeni

Lokhu kuwukuzivocavoca okufana nokuhlala esihlalweni.

• Indlela yokwenza: Yima uqonde, izinyawo zakho zihlukane ububanzi bamahlombe. Ungalula izingalo zakho phambi kwakho noma uzihlanganise esifubeni sakho. Manje yehlisa kancane kancane sengathi uzohlala esihlalweni. Ungavumeli amadolo akho adlule ezinzwaneni zakho. Yehlisa kuze kube yilapho amathanga akho ehambisana nephansi, bese ubuyela phezulu.
• Ukukwenza kangaki: Ukuphindaphinda okungu-10-15. Yenza amasethi amabili kuya kwamathathu.

Khumbula lezi zinto uma uqala ukuzivocavoca.

• Qala kancane: Ungaqali kanzima kakhulu futhi ulimaze umzimba wakho. Qala kancane kancane bese wandisa isikhathi namandla okuzivocavoca kwakho kancane kancane.
• Phuza amanzi: Phuza amanzi amaningi ngaphambi, ngesikhathi, nangemva kokuzivocavoca. Akukuhle ukuwohloka kwamanzi emzimbeni.
• Ukuzifudumeza Nokuphola: Ngaphambi kokuqala ukuzivocavoca kwakho, yenza izivivinyo ezilula (njengokugijima endaweni, ukushwiba izingalo nemilenze) ukuze uzifudumeze imizuzu emi-5-10. Ngemva kokuqeda ukuzivocavoca kwakho, yenza ukuzivocavoca nokuzelula. Lokhu kuhle emisipheni yakho.
• Lalela umzimba wakho:Uma uzizwa ukhathele noma unenkinga, yima bese uphumula. Uma uzwa ubuhlungu, ungaphoqeleli ukuvivinya umzimba.
• Zijabulise! Khetha ukuzivocavoca okuthandayo. Kwenze nomngane. Ngemuva kwalokho ungaqhubeka ngaphandle kokukhathala.

Ezinye izinto ongazenza ekhaya

• Sebenzisa izitebhisi: Esikhundleni sokuthatha ilifti noma i-escalator, thatha izitebhisi noma nini lapho kungenzeka.
• Umdanso: Bhala ingoma oyithandayo, hlala ekamelweni lakho, bese udansa imizuzu eyi-15-20. Kungukuzivocavoca okuhle kakhulu kwe-aerobic!
• Usizo ngemisebenzi yasekhaya: Ukushanela igceke nokuhlanza indlu nakho kuyindlela yokuzivocavoca.
• Dlala: Uma unezingane zakini ezincane, gijima udlale nazo. Uma unenja, phuma uyodlala nayo.

"Ukuzivocavoca okuncane namuhla kuwukutshala imali okukhulu empilweni yakusasa!"

Ngakho-ke, kufanele siqale manje? (Umyalezo Wokuya Ekhaya)

Ubusha buyisikhathi esinamandla kakhulu futhi esijabulisayo empilweni. Ukunakekela impilo yakho engokomzimba phakathi nalesi sikhathi kuzobeka isisekelo esihle sokuphila impilo engenazifo nenempilo esikhathini esizayo.

Ungacabangi ukuthi ukuzivocavoca kuyadina noma kunzima. Thola indlela ekufanele futhi oyithandayo. Kungaba ukugijima, ukudansa, ukwenza i-yoga, noma ngisho nokuzivocavoca okulula okufana nalokhu ongakwenza ekhaya.

Into ebaluleke kakhulu ukuqala nokuqhubeka. Zibekele imigomo emincane. Uma wenze imizuzu eyi-10 namuhla, zama ukwenza imizuzu eyi-15 ngesonto. Ukwenza nabangani kuzokunikeza ugqozi olwengeziwe.

Ngakho-ke, ungalindi isikhathi eside, qala ukwengeza ukuzivocavoca okuncane osukwini lwakho namuhla. Umzimba wakho uzokubonga! Khumbula, ingqondo enempilo ihlala emzimbeni onempilo. Unenhlanhla!

Ukuzivocavoca kwentsha, impilo enempilo, ukuqeqeshwa kwamandla, ukufaneleka kwentsha, impilo yengqondo, ukuzivocavoca ekhaya, ukufaneleka komzimba