Olunjani ukuba ntle uhambo lwemidlalo! Ukunyuka intaba akuyi kukusondeza kwindalo kuphela, kuyanceda ukuba uhlale usempilweni ngokwasemzimbeni nangokwasengqondweni. Umgangatho wokuqala kukukhangela iindlela esixekweni sakho kwaye ufumane malunga nemimangaliso yayo.
Uhamba intaba, ukuhamba, ukuhamba ngaphandle kwaye ukonwabele ukuhamba kakuhle. Ayinakwenziwa kuyo yonke indawo, kuba iidolophu ezinkulu zithintelwe ngakumbi kule ndlela, okanye ubuncinci ngendlela elula. Nangona kunjalo, Siza kukuxelela ukuba zeziphi izibonelelo esiziziswa kukunyuka ukuze uyigcine engqondweni kwixesha elizayo xa usiya ebaleni.
Ngokuqinisekileyo uwenzile lo msebenzi, yeyona nto ixhaphakileyo xa sichitha usuku ebaleni. Kananjalo, ukunyuka intaba yi Umsebenzi wezokhenketho owenziwa ikakhulu kwindalo esingqongileyo. Oku kugxile kwiindlela zokuhamba nokuhamba ngelixa ufunda ngembali yendawo, okanye nqamula nje iiyure ezimbalwa kuxinzelelo lomsebenzi wakho kunye nobomi bakho.
Ukunyuka intaba kungenziwa ngendlela yobungcali, ukuba nje kwenziwa phantsi kweliso lesikhokelo esikhethekileyo kuloo ndawo, kodwa inokwenziwa yedwa.
Ezi zizibonelelo zokuhamba intaba
Ukunyuka intaba, nako Kuyaziwa njengokuhambahamba ukuba kuyenziwa ezintabeni, Ngumsebenzi we-aerobic oluncedo kwinkqubo yethu yokujikeleza kwegazi. Xa sinyuka intaba sizomeleza iintliziyo zethu, into enokusinceda nathi thintela isifo sentliziyo esinokwenzeka kunye nokugcina uxinzelelo lwegazi kwixabiso elifanelekileyo.
Izihlunu namathambo ziyaxhamla kulo msebenzi. Zizihlunu zomzimba ongezantsi ezisebenza kakhulu, ngakumbi ii-glutes kunye ne-quadriceps, ngakumbi ukuba sibandakanya amahla-ndinyuka kwindlela.
Lo msebenzi wenzeka ngaphandle, ke ihlala isenziwa ebaleni okanye ezintabeni, ukunyuka intaba kukwasikhuthaza ukuba siphefumle umoya ococekileyo, ke xa kunokwenzeka, ubaleke esixekweni.
Ukunyuka intaba kudlulela ngaphaya kokuzonwabisa nje kwaye uyakwazi ukusinika inani lezibonelelo. Okulandelayo, siza kukuxelela ezona zibalulekileyo.
Sigcine siziva sinoxinzelelo
Abantu abanyukayo baba namava okufumana isiqabu, ukuzola kunye nemvisiswano. Umzimba wenza imisebenzi yomzimba, ethanda ukugcinwa kwehomoni ezahlukeneyo ezisinceda siziva sonwabile.
Ezi endorphins ziyimfihlo xa sisenza imisebenzi ethile yomzimba, kwaye oku kunxulumene neempawu zoxinzelelo.
Yomeleza impilo yeentliziyo zethu
Ukuba uhamba ngokunyuka intaba, uya kubona indlela yokuwela iindawo ezingalinganiyo kunye neendlela apho iinzame ziyahluka, uya kuyomeleza intliziyo yakho. Uncedo lolu hlobo lwendlela kukuba ukuba ufuna ikhefuUngasoloko uyenza, akufuneki sithathe uhambo lokubaleka njengogqatso, kufuneka sihambe ngendlela umzimba wethu onokuyenza.
Ixesha elidlulele, intliziyo kunye nemithambo iya kufumana amandla amakhulu, ziya kusebenza ngakumbi kwaye siya kuba nakho ukwenza eminye imithambo yomzimba ngcono.
Isinceda ukuba sinciphise ubunzima
Njengokuhamba, ukunyuka intaba kuyinxalenye yomsebenzi we-aerobic, ke oko kuyasinceda ukuba siphucule ukuxhathisa kwethu, kwandise ukutshiswa kweekhalori kwaye kusivumele ukuba sihlale simile.
Nangona kunjalo, eUkunyuka intaba yinxalenye yemisebenzi ye-aerobic, kwaye ukuba siyenza ngokwandisa unyamezelo lwe-aerobic, ukutshisa iikhalori lolunye uncedo onokulufumana kulo mkhuba.
Iikhalori ezitshisiweyo ukusuka kwintaba zivela kakhulu kumanqatha.
Uya kuzomeleza izihlunu
Njengoko besitshilo, lo msebenzi uza kukuvumela ukuba wandise Umthamo wemisipha yakho, uya kuyomeleza imilenze yakho, iiglute, iiquadriceps, imisipha, Njl
Ukuba ukunyuka intaba kwenziwa rhoqo, ukomeleza izihlunu kuya kuhamba kancinci kwaye kuqhubeke. Unokwazi ukuthatha ixesha elide kunye nobunzima.
Iingcebiso xa unyuka intaba
Xa kufikwa kumba wokunyuka intaba, kubalulekile ukuba uthathe ingqalelo kwizikhokelo ezithile ukuziphuhlisa ngexesha lomsebenzi:
- Cwangcisa ukhenketho: Kubalulekile ukucwangcisa ukuba yeyiphi indlela oza kuyithatha. Kuya kufuneka uyazi ukuba zeziphi ezona mpawu ziphambili.
- Yiza nokutya: Ungakulibali ukuzisa ukutya, kubaluleke ngakumbi ukuzisa ukutya ekulula ukutya, amanzi, ikiti encinci yoncedo lokuqala, kunye nezinto zohambo lonke.
- Izixhobo ezifanelekileyo: Iya kuxhomekeka kwindlela, kodwa uya kudinga izinto ezibalulekileyo kulo msebenzi, njengemephu, iselfowuni nebhetri kunye nokugubungela, ikhampasi, imela encinci, njl.
Iingcebiso ezilungileyo zokwenza ukuba uhambo lwentaba lube yimpumelelo
- Cwangcisa ukuhamba kwakho kwangaphambili: Kuya kufuneka ukhethe indlela efanelekileyo, akufuneki ukuba ibenzima kakhulu okanye inde kakhulu, kuba injongo kukonwabela umzuzu.
- Thatha ukutya kunye namanzi uhambe nawo: Nangona kunokuba nzima ekuqaleni, ungalibali ukuzisa ubhaka wakho kunye nezinto onazo. Ulwelo nokutya okungonakalisiyo, iziqhamo, amandongomane, kunye neicookies ezikunika amandla.
- Sebenzisa ukukhuselwa lilanga: intaba ayilulo ulwandle, kodwa kufuneka sizikhusele ngendlela efanayo kwimitha yelanga. Unokusebenzisa umnqwazi okanye isikhafu ukogquma intloko. Kuya kufuneka ugxininise amagxa, iindlebe, impumlo, intamo, zonke ezo ndawo zichaziweyo kwaye zinesikhumba esihle kakhulu.
- Soloko uphatha ikhabhathi yamayeza encinci kunye nawe: Ayithathi ndawo kwaye inokuba luncedo kakhulu xa sinokwenzakala. Ezinye i-hydrogen peroxide, i-betadine, i-glucose gel, okanye iipilisi zetyuwa, okanye ezinye izinto ezichasayo.
- Ungalibali ifowuni yakho ephathekayo: okwangoku asimki ekhaya ngaphandle kwakhe. Kubalulekile ukuba uhlale unebhetri kwaye uvule, nangona ukugubungela yenye into enzima kakhulu kuxhomekeka ukuba siphi, kubalulekile ukuba nesixhobo sokwazisa iinkonzo zonxunguphalo ukuze basixelele indlela emasizenze ngayo.
Ukunyuka intaba kunokuba ngumsebenzi ofanelekileyo wokwenza kwiqela, kunomvuzo ngakumbi ukuba nenkampani kuhambo olude kwaye kungabi kangako ukwenza indlela wedwa. Nangona kunjalo, ukuba ufuna ukuthatha uhambo kwaye ulahleke kancinci ezindleleni, unokukwenza kuphela xa ufuna, kodwa uhlala ucinga ngezindululo zethu.