Ingabe kufanele sisebenzise "i-Exercise Log" ukuze silandele uhlelo lwethu lokuzivocavoca?

Ubani ongafuni ukuba nempilo enhle futhi agcwele amandla, akunjalo? Ngakho-ke indlela engcono kakhulu nelula yokwenza lokho ukuzivocavoca nsuku zonke. Kodwa-ke, abaningi bethu baqala ukuzivocavoca ngentshiseko, kodwa ngemva kwesikhathi esithile, siba nobuvila kancane ukuqhubeka nakho, noma kunezikhathi lapho singakwenzi kahle. Ngezikhathi ezinjalo, le logi yokuzivocavoca, noma "Ilogi Yokuzivocavoca" iwumngane wangempela okusizayo. Kalula nje, kuyindlela yokurekhoda izivivinyo ozenzayo, ukuthi uzenza isikhathi esingakanani, nokuthi wenzani, njengokubhala kudayari. Nakuba lokhu kulula kakhulu, kunezinzuzo eziningi empilweni yakho enempilo.

Iyini i-log yokuzivocavoca? Kungani ibalulekile kithi?

Kulungile, manje ake sibone ukuthi iyini ngempela le logi yokuzivocavoca, nokuthi ingasilethela izinzuzo ezinjani. Cabanga nje, ochwepheshe bathi kufanele uvivinye okungenani imizuzu engama-60 nsuku zonke, okungenani kancane, uze ujuluke. Lokhu kungaba yinoma yini kusukela ekuhambeni, ekugijimeni, kuya ekugibeleni ibhayisikili. Ngakho-ke, uma uvivinya kanje, ukubhala konke kule logi kuzokunikeza ugqozi olukhulu .

Uma ubona ukuthi "Ngenze okuningi namuhla," uzizwa ujabule, kodwa futhi uzizwa sengathi "Ngifuna ukwenza okufanayo kusasa."

Enye into ukuthi ungalandela isimiso sakho sokuzivocavoca. Isibonelo, uma ubona ukuthi uqhubeka nokweqa ukuzivocavoca ohlela ukukwenza njalo ngoLwesihlanu kusihlwa, ungakushintsha kube ngoMgqibelo ekuseni. Lokhu kuzokusiza ukuthi wakhe uhlelo lokuzivocavoca oluhambisana nendlela yakho yokuphila . Ungabona futhi ukuthi usuhambe ibanga elingakanani nokuthi impilo yakho isithuthuke kangakanani. Uma ngenyanga edlule ubungakwazi ukugijima imizuzu eyi-10, namuhla ungagijima imizuzu engama-20. Injabulo oyizwayo uma ubona intuthuko enjengalena ayinakuqhathaniswa. Ikunikeza isisusa esikhulu sokuqhubeka.

Yiziphi izinto okufanele zifakwe ohlelweni oluhle lokuzivocavoca?

Kulungile, manje ake sixoxe ngezingxenye ezintathu eziyinhloko okufanele zifakwe uhlelo lokuzivocavoca oluphumelelayo. Lezi yizi: 1. Ukuqeqeshwa Kwamandla - okungukuthi, ukuzivocavoca okuqinisa imisipha yomzimba. 2. Ukuzivocavoca kwe-Aerobic - okwandisa ukushaya kwenhliziyo futhi kusiza inqubo yokuphefumula (Ukuzivocavoca kwe-Aerobic) - njengoba sazi, izinto ezifana nokugijima nokubhukuda. 3. Ukuzelula - okwandisa ukuguquguquka komzimba (Ukuzelula) - ukuzivocavoca okuphumuza umzimba nokwelula imisipha. Kubaluleke kakhulu ukuthi ugcine amanothi ngazo zonke izinhlobo ezintathu zokuzivocavoca kulolu hlu lokuzivocavoca. Ngemuva kwalokho ungaqinisekisa ukuthi uzivocavoca kahle kuzo zonke lezi zinhlobo. Okubaluleke kakhulu: Uma usanda kuqala ukuzivocavoca, noma uma unezinkinga zempilo, qiniseka ukuthi ufuna iseluleko kudokotela, umqeqeshi wezemidlalo (`umqeqeshi`) noma umqeqeshi wokuzivocavoca (`umqeqeshi`).Qala. Bangakutshela ukuthi yikuphi ukuvivinya umzimba okungcono kakhulu emzimbeni wakho, eminyakeni yakho kanye nempilo yakho. Lokho kungcono kakhulu kunokwenza nje ukuvivinya umzimba okungalungile nokulimaza umzimba wakho, akunjalo?

Ake sibheke kabanzi ukuqeqeshwa kwamandla.

Kulungile, ake siqale sixoxe ngokuqeqeshwa kwamandla. Ngokuvamile kunconywa ukwenza lokhu izinsuku ezintathu ngesonto. Kodwa khumbula, ungakwenzi lokhu izinsuku ezimbili zilandelana. Udinga ukuthatha ikhefu losuku ukuze unike imisipha yakho ikhefu. Ngoba uma sizivocavoca, imisipha yethu iyalimala kancane, futhi idinga leli khefu ukuze ilulame futhi iqine. Uma uzivocavoca ngamandla, udinga ukugxila kuzo zonke izinhlaka ezintathu ezinkulu zemisipha emzimbeni wakho:

• Umzimba ongaphezulu: Lokho kusho imisipha yesifuba, amahlombe, kanye nezingalo.
• Imilenze: Amathanga, imisipha yemisipha.
• Umongo: Imisipha yesisu nomhlane . Ukuqinisa le misipha kubaluleke kakhulu ukuze kube nokulinganisela.

Ngaphambi kokuqala ukuzilolonga ngamandla, kubalulekile ukufudumeza umzimba wakho ngokuzivocavoca okulula kwe-`(Aerobic)` cishe imizuzu emi-5-10 . Futhi, ukwelula umzimba kancane ngemva kokuzilolonga kunikeza impumuzo enkulu emisipheni. Ukuze uthole ukuthi mangaki amasethi (`Amasethi`) nokuthi mangaki amaphindaphindo (`Amaphindaphindo`) okufanele uwakwenze, buza umqeqeshi wezemidlalo esikoleni, umqeqeshi (`Umqeqeshi`) noma `(Umqeqeshi Womuntu Siqu`). Isibonelo, uma wenza ukuzilolonga izikhathi eziyi-10, bese uphumula isikhashana bese uphinda futhi izikhathi eziyi-10, uphumule futhi bese uphinda futhi izikhathi eziyi-10, okungukuthi `(Amasethi)` 3, kanye `(Amaphindaphindo)` 1 `(Isethi)`. Lokhu kuzohluka kuye ngamandla akho omzimba.

Phefumula, ukuzivocavoca kuhle enhliziyweni (Ukuzivocavoca nge-Aerobic)

Manje ake sixoxe `(Ukuzivocavoca Okuvivinya Umzimba)`. Lokhu ukuvivinya umzimba okwandisa ukushaya kwenhliziyo yakho futhi kukusize uphefumule kangcono. Zama ukukufaka emisebenzini yakho yansuku zonke nsuku zonke . Lokhu akudingeki kube yinto enkulu.

• Ukuhambahamba nenja yakho yesilwane esifuywayo ngokushesha.
• Ukudlala i-basketball encane nabangani.
• Ngisho nokuthatha ikhefu elifushane ngenkathi ufunda, ukuya ekamelweni lakho nokudansa ingoma oyithandayo, uma ikwenza ushaye kakhulu, kuwukuzivocavoca okuhle kwe-aerobic.

Into eyinhloko ukunikeza inhliziyo yakho umsebenzi omncane, ukuze umzimba wakho ujuluke . Yilapho uthola khona izinzuzo zangempela kulezi zivivinyo. Zinhle kakhulu empilweni yenhliziyo yakho, kanye nempilo yakho yengqondo.

Ukuzivocavoca ukuze kwandiswe ukuguquguquka

Okokugcina kodwa okungabalulekile, ukuvivinya umzimba, noma "Ukuzelula". Lokhu kuzosizaUkuguquguquka komzimba kuyanda. Uma imisipha namalunga eguquguquka, ingozi yokulimala iyancipha.

• I-Yoga asanas ingenye yezindlela ezinhle kakhulu zokwakha imisipha.
• Uma kungenjalo, cela umqeqeshi wakho noma umqeqeshi wejimu ukuthi akunike ezinye izivivinyo ezilula zokuzelula ongazenza.

Ungakhohlwa ukuqopha lokhu ohlwini lwakho lokuzivocavoca. Enye yezinto ezibaluleke kakhulu ukufudumala umzimba wakho ngemizuzu embalwa yokuzivocavoca okulula "kwe-aerobic" ngaphambi kokwenza izivivinyo zokwelula . Lokhu kuzosiza ukuvimbela ukulimala kwemisipha futhi kuzuze kakhulu ekuzilolongeni kwakho kokwelula.

Cabanga ngokuzivocavoca okwenzayo bese ubhala amanothi (Ukuzindla)

Ebhukwini lakho lokuzivocavoca, kungaba usizo kakhulu uma ungabhala phansi ukuthi yiziphi izivivinyo ozenzile, ukuthi uziqede isikhathi esingakanani, bese uchaza kafushane ukuthi uzizwe kanjani ngaleyo mivivinyo .

• "Ukuzivocavoca okusha engikwenzile namuhla kuzwakale kunzima kancane."
• "Idolo lizwakale linzima kancane namuhla."
• "Umzimba wami wawuzwakala ulula kakhulu lapho ngenza le asana ethi `(Yoga)`."

Bhala phansi izinto. Uma uzizwa ubuhlungu noma ungakhululekile ngenkathi wenza ukuzivocavoca, yeka ngokushesha. Ungaziphoqeleli ukukwenza . Ungaphinde ukwenze lokho kuzivocavoca uze ukhulume nodokotela wakho noma umqeqeshi ngakho futhi uthole iseluleko sabo. Kubaluleke kakhulu ukulalela umzimba wakho. Ngokubhala phansi imicabango yakho kanje, ungaqonda ukuthi hlobo luni lokuzivocavoca oluthandayo nokuthi yini ekufanele. Abanye abantu bathanda ukwenza ukuzivocavoca okufanayo nsuku zonke. Abanye bathanda ukwenza izinto ezintsha futhi bagcine izinhlobo ezahlukene. Ngakho-ke, lokhu "Kucabanga" kuzokusiza ukuthi udale uhlelo lwakho lokuzivocavoca ngokwezintandokazi zakho.

Cabanga nje, uyabona ukuthi awukuthandi ukugijima kangako, kodwa uthanda ukudansa ngempela. Ngakho esikhundleni sokugijima, ungathatha ikilasi lokudansa noma ukudansa ekhaya. Into ebaluleke kakhulu ukuthi ukuvivinya umzimba kufanele kube yinto oyithandayo.

Ngakho-ke, konke lokhu ndawonye: umyalezo okufanele uwuthathe uye nawo ekhaya!

Kulungile, manje usuyaqonda ukuthi kubaluleke kangakanani ukugcina irekhodi lokuzivocavoca, noma "irekhodi lokuzivocavoca". Kalula nje:

• Kukwenza uzizwe kahle ngokuzivocavoca umzimba .
• Ungalandela isimiso sakho sokuzivocavoca, lokho okwenzayo, nalokho okuphuthelwayo .
• Uzozibonela mathupha intuthuko yakho , okuletha injabulo enkulu kanye nesikhuthazo esengeziwe.
• Ungaqinisekisa ukuthi uzivocavoca kahle ngokwenza izinhlobo ezintathu zokuzivocavoca: ukuqeqeshwa kwamandla , ukuzivocavoca nge-aerobic, kanye nokwelula umzimba.
• Uma unezinkinga ngesikhathi uzivocavoca, sizozibona futhi sikuqondise ukuthi uzisebenzele ngokufanele .
• WenaUkuqonda ukuthi yiziphi izivivinyo ozijabulelayo kuzokusiza ukuthi wakhe uhlelo lokuzivocavoca olukusebenzelayo futhi ongalujabulela.

Ngakho-ke, uma usuvele ungumuntu ozivocavocayo, qala ukubhala "Ilogi Yokuzivocavoca" yakho namuhla. Uma ungumqali, lena indawo enhle yokuqala. Khumbula, izinyathelo ezincane zingaholela emiphumeleni emikhulu. Ngikufisela inhlanhla! Ngiyethemba ukuthi le nothi encane izokusiza kakhulu empilweni enempilo nejabulisayo.

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Ukuzivocavoca, Impilo, Ilogi Yokuzivocavoca, Ukuqeqeshwa Kwamandla, Ukuzivocavoca Nge-Aerobic, Ukulula, Impilo, Ukufaneleka Komzimba