Imidlalo yenye yezona zinto zibalaseleyo ezenziwa ngabantu, umthambo osinceda ukuba sinciphise uxinzelelo kubomi bemihla ngemihla, sonwabele imizimba yethu, sibone ukuvela kwayo, kusivumela ukuba sifezekiseke ngakumbi kunye nomzimba onetoni phakathi kwezinye izinto ezininzi.
Ukwenza umthambo ku omnye weyona mikhwa ilungileyo esinokuba nayo, iphucula impilo yethu ngokuthe ngcembe, nto leyo echaphazela ngokuthe ngqo umgangatho wethu wobomi. Nangona amawaka kunye namawaka okutya okumangalisayo kubonakala kwi-Intanethi, sonke siyazi ukuba ukulahlekelwa ngamafutha kunye nomzimba wamaphupha ethu kufuna umgudu kunye nombingelelo omncinci.
Ukuphumeza ubunzima bethu obulungeleleneyo kukukhapha iiseshoni zethu zokuzilolonga ekhaya kunye nokutya okunempilo nokulungeleleneyo, ngoko umgudu esiwenzayo uya kuba nemiphumo engcono. Ukongeza, khapha ezi seshoni kunye Imizuzu engama-30 yokwenza umthambo wentliziyo, nokuba uhamba, uhamba ngebhayisekile, ukubaleka okanye ukubaleka.
Bambalwa abantu abagcina ukuhambelana nemidlalo, siyakhuthazwa xa sibona ukuba ihlobo lisondela kwaye sifuna ukubukeka ngcono, kodwa senza imidlalo kuphela de sidinwe okanye sidikwe. Yi umkhwa ombi wokubeka imiqobo ukungazilolongi rhoqo, yithi awunaxesha okanye awuzithandi iindawo zokujima.
Okulandelayo, sikushiyela imithambo elula kakhulu ukuba yenziwa yonke imihla umndilili wesiqingatha seyure ngosuku, uya kubona ukuba uya kufezekisa ishumi lomzimba ngaphantsi kunoko ubulindele.
Ukufudumeza
Okokuqala, lungisa indawo encinci apho uya kubamba khona iiseshini, indawo enkulu endlwini yakho apho unokuhambahamba ngaphandle kweengxaki. Qalisa ukubaleka ngokuphakathi kwindawo enye, ngokungathi kukumatsha. Kubaluleke kakhulu ukuba ulawule kwaye ugcine ukuphefumla okulawulwayo, kufuneka usebenze umzimba wakho, ungadinwa.
Jog
Ukuba ikhaya lakho liyakuvumela, qhubeka ufudumeza nge ukubaleka okulula ukuhambisa umzimba wakho wonke, ngokuthe ngcembe wongeza isantya. Hambisa imilenze yakho ngesantya esikhawulezayo kwaye ungalibali ukugcina ukuphefumla okwaneleyo, kancinci kwaye ngesingqi, ukuphefumlela kunye nokukhupha umoya ngokwemvelo, ngaphandle kokuzilayisha kakhulu. Lo msebenzi ulungele ukusebenza kwe-quadriceps kunye nokuphucula umthamo we-cardiorespiratory. Ukuqala iiseshini zakho unokuchitha imizuzu emihlanu ubaleka, kwaye njengoko iintsuku zihamba unokwandisa ixesha.
Intambo yokutsiba
Lo ngowona msebenzi ugqibeleleyo okhoyo, qhubeka nenkqubo yesiqhelo ngentambo yokutsiba. Ukuba awunayo intambo esandleni, sebenzisa ukucinga kwakho kwaye ubeke iingalo zakho emacaleni omzimba wakho kwaye ulinganise ukuxhuma. Ukuba unentambo, ungayisebenzisa ukwenza umthambo ube lula. Ngokutsiba uya kuwomeleza, uwakhalimele amathole akho. Yenza imitsi engama-20 ukuya kwengama-30 ngokwesiqhelo kwaye wandise ukuqina njengoko iintsuku zihamba.
Izikwere
Yamkela indawo ethe tye, goba amadolo akho kunye nesinqe, beka iinyawo zakho ngaxeshanye kunye nobubanzi bamagxa ngaphandle, beka izandla zakho emva kwentamo yakho, emva koko uqalise ukwehla nokunyuka. Amadolo ahlala enza umgca ochanekileyo kunye nezithende, azizange zibe ngaphambili ngenxa yokuba unokonakalisa amalunga. Uya kuthoba imilenze yakho, amathanga kunye namathole.
Ukuhamba
Siphakamisa izinga lokubetha kwentliziyo yethu kwaye sitshisa amanqatha amaninzi ngenxa yemitsi. Qala ngokubeka iinyawo zakho ububanzi begxalaba kwaye ubuyisele enye yemilenze yakho emva. Umlenze wangaphambili kufuneka ugobe kwaye umlenze wangemuva ube nesithende esiphezulu. Ngoncedo lwezandla zakho, ngqiyama emlenzeni wakho wangaphambili kwaye uqale ukunyuka nokuhla. Ukuba uyafuna, unokuthatha ubunzima obulula ukwenza umthambo ube nemveliso ngakumbi. Kwakhona, ukuba unepaseji ekhaya, unokuhamba ngokugoba imilenze yakho emva komnye, ukwehla nokunyuka. ulumkele akwenzeki.
Ukuphusha usenyuka
Lala phantsi, ukuba unemethi iya kukhululeka ngakumbi, kungenjalo phucula ngetawuli. Beka amadolo akho phantsi, uwele iinyawo zakho kwaye uphakamise iingalo zakho. Kufuneka uqinisekise ukuba umzimba ukwindlela ethe tye. Xa ukwindawo Yehla usenyuka ngeengalo zakho ngokungathi ufuna ukuchukumisa umhlaba.
IiBiceps
Ukukhupha iingalo zakho, okufanelekileyo kukuba ujonge inkxaso yesitulo. Hlala iingalo zakho ziphumle emacaleni esinqeni sakho, xhoma umzimba wakho emoyeni ugobile iingalo zakho kunye neengqiniba zakho ngasemva. Bandise kwaye uphinde uchungechunge amaxesha amaninzi, inqanda iimpundu ekubeni zikhuhle umhlaba ngaphambi kokubuyela kwindawo yokuqala
Akukho zizathu ezifanelekileyo xa ufuna ukumila, kunye nesiqhelo seyure yesiqingatha ekhaya kwiiveki ezimbalwa uya kufezekisa iziphumo ezimangalisayo. Kufuneka nje ufumane inkuthazo, nokuba kukubona unomzimba othambileyo, okhawulezayo okanye ngenxa yezizathu zempilo. Le mithambo ikunceda uzive ungcono, xa uyenza, ngaphandle kokutshisa amanqatha kunye neekhalori ezivuthayo, uya kuziva uzalisekile.