Ubume bomzimba bomntu ngamnye buxhomekeke ikakhulu kwizinto ezimbini ezibalulekileyo: a ukutya okuchanekileyo kunye ukwenza umthambo ziqhutywa rhoqo kwaye rhoqo. I ubuhle Yinto enxulumene ngakumbi kodwa sonke siyazi ukuba ukwenza umthambo kusenza sizive sikhululekile ngomzimba wethu kwaye ke siwuthande ngakumbi nangcono.
Elungileyo ukuzivocavoca umzimba imihla ngemihla kunye nokutya okwaneleyo kuyancedisana ngokugqibeleleyo ukugcina umzimba usempilweni kwaye ukwimo ephezulu. Umthambo unoxanduva lokutshisa ezo khalori ezifunxwa ngumzimba ekutyeni kwaye ngokufanelekileyo kuya kubakho ulungelelwaniso phakathi kwezo zitshisiweyo kunye nezo zityiweyo.
Ke ukuba umsipha emzimbeni wethu ukuba ithoni kwaye ivuseleleke ukuze izalisekise ngokuchanekileyo umsebenzi wayo wokuxhasa amathambo kunye nomqolo, kufuneka kwenziwe inkqubo epheleleyo yokuzivocavoca ebandakanya imisebenzi amandla, unyamezelo, ukuguquguquka y Ukuphumla. Le nkqubo, kunye namaxesha okuphumla kunye nemikhwa echanekileyo yokutya, iya kusinceda sihlale sisempilweni kwaye simile.
Izinto eziluncedo ngokwenza umthambo
Inzuzo ephambili yokuzivocavoca umzimba kukuba Isinika amandla kwaye isinika amandla kodwa zininzi ezinye oza kuzibona ngezantsi:
- Ngaphandle kokuziqhelanisa nomzimba kunokwenzeka ukuba uphulukane ne-elasticity kunye nethoni yezihlunu, ngenxa yoko iyanceda ithoni kunye nokwandisa izihlunu.
- Ithintela ukuguga kwangaphambi kwexeshangenxa yokuphazamiseka kwentliziyo, iingxaki zomqolo, ukudakumba, uxinzelelo kunye nobunzima obuninzi.
- Kukwacetyiswa ukuba ukulwa nokuphazamiseka kokuya esikhathini, i-migraines, i-varicose veins kunye ne-arthritis.
- Iyanciphisa inqanaba lecholesterol egazini kunye kunceda ukuyeka ukutshaya.
- Yandisa inqanaba lamandla kunye nokunyamezela, ngoko ke imigudu emikhulu inokwenziwa ngokudinwa okuncinane.
Njengoko sibona, yonke into inenzuzo kwaye uqheliselo lwayo luboniswa kuwo onke amanqanaba obomi, ukususela ebuntwaneni ukuya ekuvuthweni. Ewe, kuxhomekeke kwiminyaka yakho nakwimeko yomzimba, unokwenza imithambo ethile okanye eminye.
Iintlobo zemithambo kunye neenzuzo
- Imithambo okanye imisebenzi ye-aerobic zibonisiwe ukufumana amandla kunye nokunyamezela, ngakumbi i-circulorespiratory. Phakathi kwazo kukho "ubaleka", i-aerobics, i-zumba, ukuqubha, ukuhamba, ukutyibilika ekhephini, ukukhwela inqanawa, njl.
- Las imisebenzi yokomeleza zilungele zona ukuphuhlisa izihlunu. Nangona amandla engabalulekanga kwindawo yesibini, asinceda kwezo zihlandlo apho kufuneka umgudu ophawulekayo. Phakathi kweendlela eziqhelekileyo zokwandisa amandla kunye nokunyamezela kukwakha umzimba.
- Los ukuguquguquka kunye nemithambo yokuzolula Zisinceda ukuba sisebenze kakuhle kumalungu ethu kunye nezihlunu. Nabo siya kufumana ukuqina, ukulungelelanisa kunye nokuphelisa ukuxinezeleka. Phakathi kwemisebenzi eyenziwa rhoqo kolu didi yi-yoga, i-tai-chi kunye nokwelula.
- Los umthambo wokuphumla Ziyindlela elungileyo azalise amandla kwaye sizikhulule kuxinzelelo oluqokelelwe imini yonke. Yeyona nto igqibeleleyo emva kokutshisa iikhalori. Malunga nemizuzu emihlanu okanye elishumi yokuphefumula okulawulwayo emva kokugqiba iseshoni yomthambo kunye nokucamngca okuthile kuya kunceda kakhulu ukuba uzive ungcono ekupheleni kosuku.
Esinye sezitshixo zokuzivocavoca esizenzayo kuya kukudibanisa kakuhle kunye nomnye, oko kukuthi, ngokuqwalasela uhlobo lwesihlunu esisebenza kunye nomnye kunye nokuqina kokuzivocavoca (uchungechunge kunye nokuphindaphinda).
Iingcebiso eziluncedo eziya kuba kuhle ukuba wazi
- Ukuba uphakathi komthambo ungaze uyeke umzamo ngesiquphe kuba kunokuba nemveliso kakhulu. Kufuneka unciphise ubunzulu ngendlela eqhubekayo nelawulwayo. Ekupheleni kweseshoni, ukuphepha ukutsala kunye nokugqithisa kwemisipha, kulungile ukwenza imithambo yokwelula.
- Ngaphambi kokuba uqalise iseshoni yokuzivocavoca, yenza okumbalwa imizuzu emihlanu ukufudumala. Kubalulekile ukwenza ithoni yezihlunu kwaye uphephe ukulimala okungafunwayo kunye nokucaphukisayo.
- Ukuba uza kuqalisa ukwenza imithambo yomzimba wakho kufuneka uthathele ingqalelo imiba emibini: iiseshini zemihla ngemihla zokuzilolonga kufuneka ukusuka komncinane ukuya kumgudu omkhulu kwaye umntu makangaze agqithe kwimida yakhe. Ukuba siqalisa ukwenza umthambo yonke imihla size siqale ngokwenza umthambo apho umgudu uphezulu, asiyi kuzenzakalisa nje kuphela kodwa siya kudinwa ngokukhawuleza, ngaloo ndlela siyityeshele injongo yokwenza umthambo. Kwelinye icala, Ukuxhathisa kuyahluka kumntu nomntu kwaye sonke asinako kwaye akufuneki senze zonke iintlobo zemithambo. Qinisekisa ukuba uyayenza itafile imisebenzi Yekela ihambe ngokwamandla akho.
- Ukuba siza kwenza umthambo, asifanele sizixinzelele ngokutya kwiiyure ezingaphambili, ekubeni kuyingozi ukwenza umthambo ugcwele isisu.
- Qinisekisa ukuba wenza ezemidlalo kunye impahla kunye nezixhobo ngokwezakhono zakho zezemidlalo. Izihlangu ezilungileyo eziziqhelanisa nobungcali bakho yenye yezona zinto zibalulekileyo kwaye akufuneki sizijongele phantsi nangayiphi na indlela.
Olunye ulwazi lokugqibela esifuna ukubonelela ngalo: Njengomgaqo jikelele, ixesha elifanelekileyo lokuziqhelanisa nokuzivocavoca umzimba kusasa, njengoko linika amandla kwaye livuselela umzimba lonke usuku. Kodwa kwakhona iyaziwa into yokuba umntu ngamnye wahlukile yaye ngoko ufanele ukhangele ucwangciso olungakukhathaziyo nolukwenza uyonwabele ukwenza umthambo. Kukho abo bakhetha ukwenza ubusuku "ubaleka", umzekelo.
Singathanda ukwazi ukuba, ngoku ekubeni sonke siqala isizini entsha, iinjongo zakho ziquka ukuqala ukwenza umthambo, kwaye ukuba kunjalo, yeyiphi imidlalo ekhethekileyo ogqibe kuyo.
Kwinqaku elilandelayo siza kuqhubeka nomsebenzi wokwenza umthambo ngokunikela ungcelele lwemithambo esinokuthi siyenze kumakhaya ethu. Impelaveki emnandi!