Cishe usuzwile izikhathi eziyinkulungwane ukuthi 'ukuzivocavoca kuhle kuwe.' Kodwa bewazi ukuthi ukuzivocavoca akukuhle nje kuphela emzimbeni wakho wenyama, kodwa futhi nasenhlalakahleni yakho yengqondo? Ukuzivocavoca njalo kunciphisa ukukhathala, kunika amandla osuku lwakho, futhi kuthuthukisa kakhulu isimo sakho sengqondo. Namuhla, eNirogi Lanka, ake sihlole ukuthi ukuzivocavoca kuyini ngempela, izinzuzo ozitholayo, nokuthi ungakwenza kanjani ngendlela efanele.
Yiziphi izinzuzo zangempela zokuzivocavoca umzimba?
Cabanga ngokuzivocavoca njengokutshalwa kwezimali okubalulekile emzimbeni wakho wonke nasengqondweni yakho . Izinzuzo ziningi.
- Ukuthuthukiswa okukhulu kobuchopho bakho: Ukuzivocavoca kuthuthukisa ukusebenza kobuchopho kanye nekhono lokufunda. Uma ulwa nokungalali, ukuzivocavoca kungaba yisisombululo esiphumelelayo. Ukujikeleza kwegazi okuthuthukisiwe kuya ebuchosheni nakho kulola inkumbulo.
- Ipharadesi lama -hormone enjabulo : Uma uzivocavoca, umzimba wakho ukhipha amakhemikhali akhethekile (ama-Endorphins) akwenza uzizwe ujabule futhi ukhululekile ngokwemvelo. Kufana nokuba nomthombo wakho wangaphakathi wenjabulo, osiza ekunciphiseni izimpawu zokucindezeleka kanye ne-anhedonia , futhi uthulisa imizwa yokukhathazeka nokucindezeleka .
- Injabulo yokufeza: Kungakhathaliseki ukuthi ukufunda isimiso esisha sokudansa noma ukushaya okungcono kakhulu ekugijimeni amamitha ayi-100, ukushaya izigaba zokufaneleka kuletha umuzwa omkhulu wokuziqhenya. Cabanga ukuthi kuyanelisa kangakanani ukusuka ekuhluphekeni ngama -push-up ama-5 kuya ekwenzeni ngokuzethemba ama-10 noma ama-15. Kuzwakala njengokuwina ubuqhawe.
Ngaphezu kwalokho, ukuzivocavoca kuyindlela engcono kakhulu yokugcina isisindo esinempilo nokuzivikela ezifweni ezingathi sína.
- Ukugcina izifo zingangeni: Ukuzivocavoca njalo kusiza ekuvimbeleni ukukhuluphala okungenampilo futhi kunciphisa kakhulu ingozi yezifo ezingathathelwana njengesifo sikashukela sohlobo 2 , isifo senhliziyo, kanye nomfutho wegazi ophakeme —konke okuvame kakhulu namuhla.
- Amathambo aqinile: Imisebenzi efana nokugxuma, ukugijima, nokuphakamisa izinsimbi iqinisa amathambo akho, njengokuqinisa isisekelo sendlu. Lokhu kusiza ukuvimbela ubuthakathaka bamathambo futhi kunciphisa ingozi yokuphuka kwamathambo njengoba ukhula.
Nakuba ungase uzizwe unganqobeki njengamanje, ukuzivocavoca kubalulekile ukuqinisekisa ukuthi uhlala uphilile futhi uzimele njengoba ukhula.
- Ukuhlala umatasa eminyakeni yakho yegolide: Ubuwena bakho besikhathi esizayo buzokubonga. Ukuzivocavoca njalo kuthuthukisa ikhwalithi yokuphila kwakho eminyakeni ezayo, okukuvumela ukuthi uhlale uzimele futhi wenze imisebenzi yakho yansuku zonke ngaphandle kokuthembela kwabanye.
- Ukuvikela impilo yengqondo: Ukuzivocavoca kusiza ukugcina ubuchopho bakho bubukhali, kunciphisa ingozi yezimo ezifana nesifo i-Alzheimer's . Kuphinde kuthuthukise ibhalansi yakho, kunciphisa kakhulu ingozi yokuwa nokulimala okuhlobene nakho.
Yini eyenza uhlelo lokuzivocavoca olulinganiselayo?
Manje njengoba usuzazi izinzuzo ezimangalisayo, khumbula ukuthi ukugijima noma ukugxuma nje akwanele. Ukuze uthole imiphumela emihle kakhulu, inqubo yakho kufanele ifake izinsika ezintathu eziyinhloko:
- Ukuzivocavoca nge-aerobic
- Ukuqeqeshwa kwamandla
- Imisebenzi yokuthuthukisa ukuguquguquka
Ake sibheke ngayinye yalezi ngokuningiliziwe.
Kuyini ukuzivocavoca ' kwe-Aerobic ' futhi ukwenza kanjani?
Njengeminye imisipha, inhliziyo yakho iyachuma ngokuzivocavoca okuhle. Ukuzivocavoca nge-aerobic kumane kuyinoma yimuphi umsebenzi okhulisa ukushaya kwenhliziyo yakho futhi okwenza uphefumule kanzima. Ngokuphonsela inhliziyo namaphaphu akho inselele nsuku zonke, uyawaqinisa, uthuthukisa ikhono lawo lokuletha umoya-mpilo kuwo wonke amaseli emzimbeni wakho. Kusebenza njengesevisi yokulethwa esebenza kahle kakhulu, kugcina lonke uhlelo lwakho lunamandla futhi lunamandla.
Uma udlala imidlalo yeqembu njenge-basketball, ibhola likanobhutshuzwayo, noma i-hockey, cishe uthola okungenani imizuzu engama-60 yokuzivocavoca nge-aerobic ngesikhathi sokuqeqeshwa kwakho.
Uma ungayidlali imidlalo yeqembu, ungakhathazeki—ziningi izindlela zokwenza ukuzivocavoca kwakho kwe-aerobic kube lula:
- Ukuhamba ngebhayisikili
- Ukugijima (epaki, ogwini lolwandle, noma ku-treadmill)
- Ukubhukuda
- Ukudansa (Yebo, ukudansela umculo kuwukuzivocavoca okuhle kakhulu!)
- Ukuhamba ngokushesha
- Ukudlala ithenisi
- Ukuhamba ngezinyawo
- Ukudlala i-badminton
Khetha noma yini oyithandayo kakhulu. Into ebaluleke kakhulu ukukhetha umsebenzi owuthandayo ngempela.
Kungani 'Ukuqeqeshwa Kwamandla' kubalulekile?
Imisipha yakho nayo ifuna umsebenzi. Uma usebenzisa imisipha yakho, iba namandla, njengokunakekela isitshalo esincane size sibe umuthi oqinile noqinile.
Imisipha eqinile inikeza ukwesekwa okubalulekile emalungeni akho futhi isiza ekuvimbeleni ukulimala. Njengoba kushiwo ngaphambili, ezinye izivivinyo zamandla zakha nokuqina kwamathambo. Uzobona izinzuzo empilweni yakho yansuku zonke, kungakhathaliseki ukuthi uphakamisa ukudla okunzima, ushintsha isilinda segesi, noma uthwele ingane.
Awudingi ubulungu bejimu ukuze wakhe amandla; kunezivivinyo eziningi ongazenza ekhaya. Izivivinyo ezahlukene zihlose amaqembu emisipha ahlukene. Bheka lezi zibonelo:
- Ngezingalo zakho: Ukugwedla (kunemishini ezinikele kulokhu), ukudonswa phezulu (kuyinselele, kodwa kusebenza kahle kakhulu), ukusunduza phezulu (okuyiklasikhi evela ekilasini lakho lejimu lesikole, akunjalo?), kanye nokuqala ngama-dumbbell alula kuhle kakhulu ekwakheni amandla emisipha yengalo.
- Ukuqinisa imilenze yakho: Ukugijima, ukugibela ibhayisikili, kanye nokuskiya kuyizinketho ezinhle kakhulu. Ngaphezu kwalokho, ukugoba (kufana nokuhlala esihlalweni esingabonakali) kanye nokuphakamisa imilenze kuzuzisa kakhulu umzimba wakho ongezansi.
- Ukuze uthole amandla esiswini nasemzimbeni: Ukugwedla, i-yoga, noma i-Pilates kuhle kakhulu. Ngaphezu kwalokho, amapulangwe (ukubamba umzimba wakho uqonde njengebhodi) kanye nama-crunches kuphakathi kokuzivocavoca okungcono kakhulu kokuqondisa umzimba wakho.
Ungakuthuthukisa kanjani ukuguquguquka kwakho? Kungani kubaluleke kangaka?
Kunjalo impela! Ukuzivocavoca akufanele kube nje ukuqinisa inhliziyo yakho, imisipha, namathambo. Kubalulekile futhi ekugcineni ukuguquguquka kwakho . Kalula nje, ukuguquguquka kuvumela imisipha namalunga akho ukuthi anyakaze futhi agobe kalula. Cabanga ngakho njengebhande lerabha—kuyathamba futhi kungalulwa ngaphandle kokuqhekeka. Uma uguquguquka, imisipha namalunga akho awathambekeli kakhulu ekucindezelekeni nasekulimeleni. Njengebhande lerabha elinempilo, umzimba oguquguqukayo unamandla kakhulu.
Ukuthuthukisa ukuguquguquka kwakho kungathuthukisa nokusebenza kwakho kwezemidlalo.Imisebenzi ethile, njengomdanso noma ubuciko bokulwa njengeKarate, idinga izinga eliphezulu lokuguquguquka. Kodwa-ke, ngisho nakwezemidlalo efana nebhola, ukunyakaza okwandisiwe kukusiza ukuthi wenze kangcono, okuvumela ukunyakaza okusheshayo nokulawula kangcono umzimba wakho.
Ukuthola imisebenzi ethuthukisa ukuguquguquka kulula kakhulu:
- Ubuciko bokulwa njengeKarate
- I-Ballet
- I-Gymnastics
- I-Yoga (eyaziwa ngokuba yinhle kakhulu emzimbeni nasengqondweni yakho)
Lezi yizinketho ezinhle kakhulu. Ngaphezu kwalokho, ukwelula umzimba wakho ngemva kokuzivocavoca kuyindlela eyinhloko yokuthuthukisa ukuguquguquka. Yenza umkhuba wokuchitha okungenani imizuzu emi-5-10 welula umzimba ngemva kweseshini ngayinye.
Ungawugcina kanjani umkhuba wakho wokuzivocavoca ungaguquguquki ngaphandle kokukhathala?
Lesi yisithiyo esivame kakhulu kubantu abaningi. Isizathu esikhulu sokuthi abantu bayeke izinhlelo zabo zokuzivocavoca ngemuva nje kokuqala ngentshiseko enkulu ukumane bakhathale noma balahlekelwe yisithakazelo. Phela, uma ungakujabuleli okwenzayo, kunzima ukuqhubeka nakho. Kodwa ungakhathazeki! Kunemidlalo eminingi ehlukahlukene nemisebenzi ongakhetha kuyo kangangokuthi nakanjani uzothola into oyithandayo ngempela.
Uma udinga ugqozi oluthe xaxa , zama lawa macebiso:
- Joyina ikilasi lokuzivocavoca: Zama i-Zumba, i-aerobics, noma i-yoga.
- Joyina iqembu: Bamba iqhaza emdlalweni owuthandayo.
- Thola umngane wokuzivocavoca: Ukuba nomlingani kukugcina unesibopho. Ngisho nangezinsuku ozizwa uvilapha, ningakhuthazana ukuthi niqhubeke.
- Zama izinto ezintsha: Uma unesithukuthezi sokwenza into efanayo, yixube nokuzivocavoca okusha noma izindawo ezahlukene.
- Lalela umculo: Ukudlala uhlu lwakho lokudlala oluthandayo olujabulisayo kungenza ukuzivocavoca kuzwakale sengathi kungumsebenzi onzima.
- Zibekele imigomo: Zibekele imigomo emincane, efinyelelekayo (isib., hamba imizuzu engama-30, izinsuku ezi-3 kuleli sonto) bese uzivuza uma uyifinyelela.
Uma kungenzeka, thintana nomqeqeshi wakho noma umeluleki wezokuzivocavoca ukuze akusize uklame uhlelo oluqondene ngqo nezinga lakho lokuzivocavoca lamanje. Bangakunikeza isiqondiso sobungcweti salokho okufanele ukwenze nokuthi ungakwenza kanjani ngokuphephile.
Khumbula: ukunyakaza kwanoma yiluphi uhlobo kuyazuzisa. Ukunciphisa nje isikhathi osichitha uhleli endaweni eyodwa usuku lonke kwenza umehluko. Uma ukhubazekile noma unezinkinga zempilo ezifana ne-asthma, kunezivivinyo ezithile ongazenza ngaphansi kwesiqondiso sezokwelapha. Kodwa-ke, uma unezinkinga zempilo—isibonelo, uma usanda kuqala ukuzivocavoca noma unezinkinga zenhliziyo— kubalulekile ukukhuluma nodokotela wakho ngaphambi kokuqala noma yiluphi uhlelo olusha lokuzivocavoca. Lokhu kubaluleke kakhulu.
Okokugcina, izinto ezimbalwa okufanele uzikhumbule
Uma ucabanga ngazo zonke izinzuzo zempilo zokuhlala umatasa ngokomzimba, kuyacaca ukuthi ukutshala imali ekuzivocavoceni kuhlakaniphe futhi kubaluleke kangakanani ngempela.
Ingxenye engcono kakhulu ngokuzivocavoca ukuthi akukaze kube sekwephuzile ukuqala. Kungakhathaliseki ukuthi uneminyaka emingaki noma isimo sakho sempilo samanje, kuhlale kukhona ongakwenza.
- Ukubalwa kwezinyathelo ezincane: Ucabanga ukuthi kufanele wenze umsebenzi omkhulu noma uye ejimini ukuze ubone imiphumela? Lutho neze. Uhambo olufushane ngebhayisikili, ukuhamba nesilwane sakho, ukuklebhula amaqabunga egcekeni, noma ukuhamba ngezinyawo uye esitolo—le misebenzi emincane ibalwa njengokuzivocavoca umzimba. Isihluthulelo ukuhlala usebenza usuku lonke.
- Qala kancane: Uma usanda kuqala ukuzivocavoca, ungazami ukwenza okuningi kakhulu, ngokushesha kakhulu. Qala ngemizuzu embalwa ngosuku bese wandisa kancane kancane isikhathi uze ufinyelele imigomo enconywayo—njengemizuzu engama-60 ngosuku kwentsha noma imizuzu eyi-150 ngesonto kubantu abadala.
- Zijabulise futhi ukwenze kube umkhuba:Okubaluleke kakhulu, khetha umsebenzi ozokulethela injabulo. Ngaleyo ndlela, ngeke uzizwe uphoqelekile, futhi uzokwazi ukuwenza ube yingxenye yemvelo nejabulisayo yenqubo yakho yansuku zonke neNirogi Lanka.
Ngakho-ke, ungalindi isikhathi eside—qala namuhla bese unikeza umzimba nengqondo yakho ukunakekelwa okufanele! Sikufisela inhlanhla!
Ukuzivocavoca, Ukuphila Okunempilo, Ukufaneleka Komzimba, Impilo Yengqondo, Ukuvivinya Umzimba , Ukuqeqeshwa Kwamandla, Ukuzivumelanisa Nezimo
