Kungani ukuvivinya umzimba kubaluleke kangaka? (Kungani Ukuvivinya Umzimba Kuhlakaniphile) Ake sixoxe ngalokhu!

Cishe uke wezwa ukuthi ukuzivocavoca 'kuhle emzimbeni', akunjalo? Kuyiqiniso lokho. Kodwa bewazi ukuthi ukuzivocavoca akugcini nje ngokuba kuhle empilweni yakho yomzimba, kodwa futhi kuzuzisa kakhulu engqondweni yakho? Uma uvivinya umzimba ngendlela ekufanele, umzimba wakho uzozizwa kahle, isimo sakho sengqondo sizothuthuka, futhi amandla akho azokhushulwa. Ngakho-ke, ake sibheke ukuthi ukuzivocavoca kuyini ngempela, ukuthi kusilethela izinzuzo zini, nokuthi singakwenza kanjani kube yingxenye yezimpilo zethu.

Yiziphi izinzuzo ezinhle zokuzivocavoca umzimba kuwe?

Ochwepheshe bathi umuntu osemusha kufanele athole okungenani imizuzu engama-60 yokuvivinya umzimba okuphakathi kuya kokunamandla ngosuku. Kungani? Nazi ezinye zezizathu:

• Kuhle kuwo wonke umzimba nengqondo: Cabanga ngakho, uma uzivocavoca, impilo yobuchopho bakho iyathuthuka , futhi kuba lula ukukhumbula lokho okufundayo. Abanye abantu banezinkinga zokulala ebusuku, futhi lokhu kuyisisombululo esihle salokho. Uma uzivocavoca, kunezimakhemikhali ezithile ezikhishwa umzimba wakho, ezikwenza uzizwe ujabule kakhulu futhi uphumule. Ukuze kube sobala, kunciphisa ingozi yokucindezeleka futhi kusiza ukulawula imizwa efana nokukhathazeka . Ngaphezu kwalokho, uma ufeza umgomo othile - cabanga ngento efana nokufunda isimiso esisha somdanso kahle - kukunikeza umuzwa omuhle wokwaneliseka nokuziqhenya, akunjalo? Lowo muzwa ungatholakala kalula ngokuzivocavoca.

• Kusiza ukugcina isisindo esinempilo futhi kuvikele ezifweni: Ukuzivocavoca njalo kungasiza ekuvimbeleni ukukhuluphala okungadingekile. Akukhona lokho kuphela, kungasiza nasekuvikeleni ezifweni eziningi ezimbi, njengesifo sikashukela sohlobo lwesibili , isifo senhliziyo , kanye nomfutho wegazi ophezulu . Ukuzivocavoca okuqinisa amathambo – njengokugxuma, ukugijima, kanye nokuphakamisa izinsimbi – kungasiza ekugcineni amathambo akho eqinile .

• Kukusiza ukuthi uguge kahle: Lokhu kungase kungabonakali njengento enkulu kuwe manje. Kodwa, ngokuzivocavoca okwenzayo namuhla, umzimba wakho uzokubonga esikhathini esizayo. Uyazi, ilungeloUkuzivocavoca umzimba kungathuthukisa ikhwalithi yokuphila kwakho - okungukuthi, ikhono lakho lokujabulela impilo - njengoba ukhula. Kungasiza futhi ekugcineni impilo yobuchopho futhi kunciphise ingozi yezimo ezifana nesifo i-Alzheimer's (isifo sobuchopho esibangela ukulahlekelwa yinkumbulo). Abanye abantu banamathuba amaningi okuwa njengoba bekhula, futhi ukuzivocavoca umzimba kungasiza ekuvimbeleni ukuwa nokulimala.

Kalula nje, ukuzivocavoca umzimba kungenye yezindlela ezinhle kakhulu zokutshala imali ongazenzela umzimba nengqondo yakho!

Izingxenye ezintathu eziyinhloko zohlelo lokuzivocavoca olulinganiselayo

Uma uqala ukuzivocavoca, kufanele futhi ucabangele lezi zindawo ezintathu:

1. Ukuzivocavoca nge-Aerobic

2. Ukuzivocavoca kokuqinisa imisipha (Ukuqeqeshwa Kwamandla)

3. Imisebenzi Yokuguquguquka

Ake sixoxe ngemininingwane eminingi ngalezi zinto.

Ngikwenza kanjani ukuzivocavoca kwe-aerobic?

Njengeminye imisipha, inhliziyo yakho nayo iyakuthanda ukujima okuhle. Ukujima kwe-aerobic kumane nje kuyinoma yikuphi ukujima okuphakamisa izinga lokushaya kwenhliziyo yakho kanye nezinga lokuphefumula kwakho. Uma wenza lolu hlobo lokujima njalo, inhliziyo namaphaphu akho ayaqina futhi aqale ukuletha umoya-mpilo (ngamaseli egazi ane-oxygen) kuzo zonke izingxenye zomzimba wakho.

Uma udlala imidlalo yeqembu - cabanga nge-basketball, ibhola likanobhutshuzwayo, i-hockey - cishe uthola okungenani imizuzu engama-60 ye-cardio enhle ezinsukwini zakho zokuzijwayeza.

Kodwa uma ungayidlali imidlalo yeqembu, ungakhathazeki. Kunezindlela eziningi zokuzivocavoca nge-cardio!

• Ukuhamba ngebhayisikili
• Ukugijima
• Ukubhukuda
• Ukudansa
• Ukuhamba ngokushesha
• Umdlalo wethenisi
• Ukuhamba ngezinyawo

Ungakhetha noma yikuphi kwalokhu.

Kuthiwani ngokuqeqeshwa kwamandla?

Uyabona, ukuzivocavoca akugcini nje ngokuhle enhliziyweni yakho. Eminye imisipha emzimbeni wakho iyakuthanda nokuzivocavoca. Uma usebenzisa imisipha yakho, uma uyisebenza, iyaqina.

Enye inzuzo yokuba nemisipha eqinile ukuthi inikeza ukwesekwa okuhle kwamalunga akho futhi inciphisa ingozi yokulimala . Imisebenzi eqinisa imisipha yakho iqinisa namathambo akho.

Akudingeki njalo uphakamise izinsimbi ukuze uqinise imisipha namathambo akho. Ukuzivocavoca okuhlukene kuqinisa amaqembu emisipha ahlukene. Isibonelo:

• Qinisa izingalo zakho: Ukugwedla, ukuhudula, kanye nokusunduza umzimba kuhle kakhulu. Uyakhumbula lezo zivivinyo owawuzenza ngesikhathi semidlalo esikoleni? Yizo lezo.
• Qinisa imilenze yakho: Ungenza izinto ezifana nokugijima, ukugibela ibhayisikili, ukugwedla, ukuskeyitha, njll. Futhi, ukuzivocavoca okufana nokugoba kanye nokuphakamisa imilenze kuhle kakhulu emilenzeni yakho.
• Qinisa imisipha yesisu sakho kanye nemisipha engaphakathi: Kunzima ukuthola okungcono kunokugwedla, i-yoga noma ukuzivocavoca ngama-Pilates , amapulangwe , kanye nokugoqa umzimba.

Ungakuthuthukisa kanjani ukuguquguquka?

Ukuzivocavoca akugcini nje ngokuqinisa inhliziyo yakho, imisipha, namathambo, kodwa futhi kusiza ukugcina umzimba wakho uguquguqukayo. Ukuzivumelanisa nezimo yikhono lokwelula nokugoba imisipha namalunga akho kalula.

Ukuzivumelanisa nezimo kungasiza ekuthuthukiseni ukusebenza komuntu kwezemidlalo. Kuneminye imisebenzi, njengokudansa kanye nobuciko bokulwa, edinga izinga eliphezulu lokuzivumelanisa nezimo. Kodwa-ke, ukuzivumelanisa nezimo okwandisiwe kungasiza umuntu ukuba enze kangcono kweminye imidlalo, njengebhola.

Kulula ukuthola imidlalo nemisebenzi ethuthukisa ukuguquguquka:

• Balwa njengekarate
• Umdanso we-ballet
• I-Gymnastics
• I-Yoga

Lezi yizinketho ezinhle kakhulu. Ukuzilula ngemva kokuqeda ukuzivocavoca kungasiza ekuthuthukiseni ukuguquguquka kwakho.

Uqhubeka kanjani nale ndlela yokuzivocavoca?

Isizathu esiyinhloko esenza abantu abaningi bayeke ukuzivocavoca ngemva kwezinsuku ezimbalwa ukuthi balahlekelwa yisithakazelo . Uma lokho okwenzayo kungajabulisi, kunzima ukuqhubeka, akunjalo? Kodwa zama ukuthola ukuthi zingaki ezemidlalo nemisebenzi ehlukene, bese uthola okuthile okukufanele futhi okuthandayo. Cabanga ngomngane wakho uNimali eya ekilasini lomdanso njalo kusihlwa. Ukujabulela kakhulu, futhi ukwazile ukulawula isisindo sakhe. Ungakhetha futhi into oyithandayo.

Uma udinga ugqozi oluthe xaxa, thatha ikilasi, ujoyine iqembu, noma uthole umngane ozovivinya umzimba nawe. Khona-ke ngeke uphuthelwe yilutho.

Uma udinga usizo lokuqala uhlelo lokuzivocavoca olufanela wena kanye nezinga lakho lokufaneleka komzimba, khuluma nomqeqeshi noma uchwepheshe wokufaneleka komzimba ejimini.

Eqinisweni, ukunyakaza kakhulu nokuhlala kancane kuhle kuwo wonke umuntu. Lokhu kuyiqiniso ikakhulukazi kubantu abakhubazekile noma izimo zezokwelapha ezifana ne-asthma . Kodwa-ke, uma unesifo (isibonelo, uma ungajwayele ukuzivocavoca), kubalulekile ukukhuluma nodokotela wakho ngaphambi kokuqala uhlelo lokuzivocavoca.

Umlayezo Wokuya Nawe Ekhaya

Ngakho-ke, uma uhlanganisa konke lokhu, cishe usuyaqonda ukuthi ukuzivocavoca kuhlakaniphe futhi kuyazuzisa kangakanani, akunjalo?

Into engcono kakhulu ukuthi, akukaze kube sekwephuzile ukuqala ukuzivocavoca!

Ngisho nezinto ezincane zingabalwa njengokuzivocavoca umzimba - cabanga ngokuhamba ibhayisikili elifushane, ukuhamba nenja yakho, noma amaqabunga ambalwa engadini. Uma usanda kuqala ukuzivocavoca umzimba, qala ngemizuzu embalwa ngosuku bese usebenza kancane kancane kuze kufike okungenani imizuzu engama-60. Thanda umzimba wakho futhi uwunike ukuzivocavoca okudingayo. Khona-ke ungaphila impilo enempilo nejabulisayo!

Ukuzivocavoca, ukufaneleka komzimba, impilo, impilo enempilo, ukuzivocavoca kwenhliziyo nokuphefumula, amandla emisipha, ukuguquguquka