Ngelishwa asinakukhetha umzimba esize ngawo emhlabeni, kufuneka sifunde ukuzithanda njengoko sinjalo, sebenza kakhulu ukuzithemba kwethu kwaye siwukhathalele umzimba lo gama usezandleni zethu.
Lola amaqatha inokuba ngumsebenzi onzima kodwa ongenakwenzekaKe ngoko, siza kukuxelela ukuba yeyiphi eyona mithambo ilungileyo ukuze ufezekise iinjongo zakho.
Abantu abaninzi bayakhangela lola amaqatha okanye itholeEwe, abahlali kamnandi ngenxa yabo kuba bebonakala betyebile kwaye bengabukeki. Ungafezekisa ukuncipha kweesentimitha kuloo ndawo yomzimba, kuya kufuneka ufumane umthambo ofanelekileyo, ukutya kunye nemikhwa.
Izizathu zokudumba kwamaqatha
Ukuze ukwazi ukukhetha olona nyango lulungileyo okanye ukulandela izikhokelo ezithile zokuphela kwamaqatha ashinyeneyo kufuneka sicacelwe ngonobangela ukuba namathole atyebileyo okanye amaqatha.
Apha sixelela ukuba zeziphi eziqhelekileyo:
- Ngezizathu zofuzo. Esinye sezizathu esaziwa kakhulu lilifa lomntu.
- La UMgaqo-siseko Ithambo lomntu, ikwamisela ububanzi bamaqatha okanye ukuba namathole amakhulu.
- Ukubandezeleka kukutyeba okanye utyebe kakhulu.
- Ukugcinwa kwamanzi kakhulu.
Ungayiphucula njani i-ankle kwimeko nganye
Kwindawo yokuqala, ukuba sinamaqatha abanzi kwaye sibhityile, imfuza yethu mhlawumbi "sisaphuli mthetho" yenza imithambo ethile ukuphucula nokucokisa indawo.
Kwelinye icala, ukuba sityebe kancinane okanye sityebe kakhulu, kunokuba ngamaqatha abanzi jongeka ngoluhlobo ngenxa yesisindo esingaphezulu. Ayitsho into yokuba eyona ndlela yokunciphisa amaqatha akho kukuthoba umzimba ngokubanzi, yitya ukutya okunamafutha amancinci, umgubo ocoliweyo kunye neeswekile ukukhuthaza ukunciphisa umzimba.
Okokugqibela, ukuba sinokugcinwa kwamanzi, amaqatha ethu angadumba, ke ukubeka isisombululo kufuneka sizilolonge, sinciphise ukutya ityuwa kwaye sisebenzise iti yemifuno umzekelo, ihasheetail.
Ukuzivocavoca ngokukodwa ukulola amaqatha
Eyona yeyona mithambo ibaluleke kakhulu ekufuneka sigxile kuyo ukufumana amaqatha namathole ethu. Into ebalulekileyo kukuba nendlela elungileyo yokuzilolonga, ukungaguquguquki kunye nokudibanisa ukutya okunempilo nokulinganayo.
Ngomdlalo asizukukhathalela umzimba wethu kuphela, ngakumbi siya kubumba amaqatha kunye namathole. Kuya kufuneka sikhethe imithambo eyithandayo le ndawo kwaye siyifake ithoni, sinikele ingqalelo kuyo yonke into onokuyenza ukufezekisa injongo yakho.
- Beka phantsi phantsi kwaye beka imilenze yakho phezulu kwaye wenze imithambo ukusuka emaqatheni ukuya kwi-groin.
- Ngemilenze yakho phezulu hambisa iinyawo zakho kwizangqa ukuvuselela ukubuya kwe-venous kunye nokwandisa ukujikeleza kwegazi.
- Umthambo olungileyo ukuma phambi kodonga olukumgama ongangeemitha. Sibuyisa umlenze wasekunene size sibeke iingqiniba zethu eludongeni. Inkqubo ye- uxinzelelo esiya kuziva ngayo ithole Kuqhelekile, kufuneka uphinde umthambo ngomlenze ngamnye kwimizuzwana engama-30 inye.
- Yima ngethambeka kwaye wehle kancinci.
- Yenza squats ngokutsiba. Iyenziwa njenge squats eziqhelekileyo esaziyo sonke, nangona kunjalo, nje ukuba unyuke kufuneka uthathe ukutsiba okukhulu usiya eluphahleni. Xa uwa, kufuneka uthathe ithuba lokuhlisa kwaye ugobise imilenze yakho emva koko uzityhale uziphose ngasesilingini. Unokwenza iiseti ezi-3 okanye ezi-4 zokuphindaphinda ezingama-20 nganye. Amaxesha ama-3 ngeveki.
- Ukuba ufuna ukusebenzisa imozulu elungileyo okanye uphume endlini uye kulolonga umzimba, ungahamba ngokukhawuleza. Ukuhamba kufanelekile ukunciphisa umzimba ngendlela esempilweni onke amalungu omzimba, kubandakanya namaqatha.
- Ukuzivocavoca umzimba kwe-Aerobic kusempilweni kakhulu, unako qubha iiyure ezintathu ngeveki, ubhalisele iiklasi zeePilates okanye ukhwele ibhayisekile.
- Ukuba uyathanda gyms, ungathandabuzi ukutsiba kwi ngentambo, sebenzisa umatshini we-elliptical okanye i-treadmill. Kuya kufuneka usebenze naba matshini ubuncinci imizuzu engama-30, kathathu ngeveki ukufezekisa imeko yomzimba wakho.