Bonke odokotela kanye nochwepheshe bezempilo bayavuma ukuthi ukuhamba ngesinye sezivivinyo ezinhle kakhulu zokwehlisa isisindo nokunciphisa isisindo ngendlela enempilo ngaphandle kokubeka umzimba wethu engozini.
Kulesi senzakalo, sifuna ukukutshela ngaso Indlela yeCaCo, ifomula ukuthi hlanganisa ukugijima nokuhamba ukubuyela emsebenzini wezemidlalo wansuku zonke kepha ngokuthula futhi ngaphandle kokubeka imisipha noma amalunga ethu engcupheni.
Into ebaluleke kakhulu futhi konke okumele sicacelwe ngakho ukuthi umuntu ngamunye kufanele enze ukuvivinya umzimba ngokuya ngokuvivinya umzimba akwenza ngaphambilini, ngoba asikwazi ukuphoqa umzimba, kufanele siwuqeqeshe kancane kancane. Izinyathelo akufanele zikalwe njengoba kukhonjisiwe ezikhathini ezininganaUma kungenjalo, isikhathi esichithwe kulo msebenzi kufanele silinganiswe ngendlela eqondiwe.
Isibonelo, kumuntu ongazange asebenzise isikhathi eside, okuhle kungaba ukunikeza ukuhamba uhhafu wehora ngejubane elikhulu kepha ngaphandle kokuphelelwa umoya, okungukuthi, wayezokwazi ukuhamba futhi akhulume ngasikhathi sinye.
Ngakolunye uhlangothi, kumuntu obevele ehamba noma emasha, ngaphambi kokuvalelwa, ngokwesibonelo, angaqala ngehora lokuhamba ngokuqhubekayo ngokungaguquguquki futhi ngemuva kwamasonto angaba mabili aqala ukukhuphula ijubane, futhi ukushaya kwenhliziyo kungaba inyuke yaya kuma-90 o 100 beats ngomzuzu.
Iyini indlela yeCaCo?
Inhloso yokuthi umuntu aqale ukwehlisa isisindo ngendlela enempilo, kungaba ukuqala ukuhlanganisa umsebenzi wokugijima nowokuhamba, aqale ngokuzivocavoca umzimba okuqhubekayo kwesigamu sehora kodwa, kucatshangelwa ukuthi isikhathi sokuhamba siphindwe kabili umjaho. Ngakho-ke kungaba ukuqala okuhle ukuhamba imizuzu engu-4 nokugijima okubili futhi ukusuka lapho, isikhathi esinikelwe emncintiswaneni kufanele sikhuphuke kancane kancane.
Le ndlela yeCaCo ehlanganisa ukuhamba nokusebenza, iphelele ngokungabeki engozini amalunga uma kade inganyakazi, Lokhu kugwema ingozi yokulimala.
Kungcono ukuhlanganisa imisebenzi ngaphandle komthelela, okungukuthi, ukuhamba, ngezinsuku zokuphumula nangezinsuku zokugijima. Futhi lapho uphuma uyogijima, kufanele uhlanganise ingxenye esebenzayo nengxenye yokuhamba, futhi ekugcineni uhlale uqeda umsebenzi ngokwelula.
Amaphutha Okufanele Uwagweme
Elinye lamaphutha amakhulu okufanele uwagweme noma kunini lapho ufuna ukuqala umsebenzi wokuzivocavoca njengokugijima nsuku zonke, ukuthola ikhono elithile ngaphambi kokusebenzisa isigamu semarathon, isibonelo. Umkhuba omuhle wokufeza lokhu ngokusebenzisa le ndlela yeCaCo.
Gwema amaphutha alandelayo ukuze ujabulele imidlalo yangaphandle:
- Zijime izinsuku ezimbili bese uthola usuku lokuphumula.
- Kuhlanganisa indlela yeCaCo enokuzivocavoca amandla kanye neminye imisebenzi engenamthelela.
- Ungenza izinsuku ezimbili zokugijima, usuku olulodwa lokuhamba ngebhayisikili noma lokwehlisa nolunye usuku lwamandla.
- Sikweluleka ukuthi ungalinganisi yonke into kusukela ekuqaleni, ukhohlwe nge-GPS namawashi ahlakaniphile.
- Jabulela amasonto ambalwa okuqala wokuhamba nokugijima ngaphandle futhi ulalele izimpawu zomzimba wakho.
- Hlanganisa amanzi ngesikhathi somsebenzi futhi ungakhohlwa ukusebenzisa ukuvikelwa kwelanga.
- Ubukhulu nobude besikhathi kuyisihluthulelo.
Zijwayeze indlela yeCaCo
Kulabo abaqalayo kulo mdlalo, kubalulekile ukuqala ngokuvivinya umzimba okuqhubekayo kwesigamu sehora, lapho kutholakala khona isikhathi sokuhamba nesikhathi sokugijima, futhi ngaso sonke isikhathi kucatshangelwa ukuthi ukuhamba kuphindwe kabili kunokugijima .
Umhlahlandlela oyisisekelo wokuhamba imizuzu engama-30 ngosuku, okufanele wehliswe ube imizuzu engama-20 uma ukhuluphele ngokweqile noma ukhuluphele, ukukwenza ngejubane eliphakathi nendawo. Njengoba sishilo, kufanele uhambe ngejubane elikuvumela ukuba uhambe futhi ukhulume ngasikhathi sinye, kodwa ukuthi ngezikhathi ezithile, kuyinto ejwayelekile ukunciphisa umoya kancane.
Ukusuka lapho, isikhathi esinikezelwe emjahweni kufanele sinyuswe ngokuqhubekayo, futhi senze njalo njengoba sithuthukisa isimo sethu somzimba.
Ukuzivocavoca kungakhuphuka usuku ngalunye cishe imizuzu emibili ubude, ukuze ezinsukwini ezimbalwa ukwazi ukuhamba imizuzu engama-30, ukuya kumizuzu engama-40 ngosuku njalonjalo. Okufunwa ngale ndlela ukuthi umzimba uvumelanisa nokuzivocavoca nokuthi amalunga nemisipha kayihlupheki.
Ukuhamba nokugijima nsuku zonke
Ukufeza isibalo esingcono, kufanelekile ukugcwalisa ukuvivinya umzimba nokuvivinya umzimba okuvivinya umzimba wonke, ngoba lokhu kuzovumela ukudla okungcono kwekhalori, okufana uchungechunge lwezihlalo, ama-burpees, ama-squats, noma intambo yokugxuma. Ungenza imikhuba ethile yokuzivocavoca inqobo nje uma ufaka izinto ezilula njengokulala phansi, ukuvuka phansi noma ukuvuka esihlalweni.
Okufunayo ukuhlala usebenza isikhathi eside ngangokunokwenzeka, futhi okunye kokuzivocavoca okuhle kakhulu ukuhamba nokugijima, futhi okuhle kakhulu inhlanganisela yakho kokubili.
Nakekela indlela odla ngayo
Kufanele udle kahle, akuyona indaba yokudla okuncane, kepha okungcono, ukunakekela ukudla esikukhethayo futhi ufuna ibhalansi yamandla enhle. Umthetho wokwehlisa isisindo ulula, kufanele usebenzise ama-calories amaningi kunalawo owadlayo, futhi ugcine lokhu engqondweni kanye nokuzivocavoca umzimba, uzothola isibalo esingcono uma nje unokuphikelela nokuzimisela okuthile.
Gwema ukudla okugayiwe, okunoshukela noma okunamafutha amaningi, ukuthuthukisa imifino, amafutha abalulekile nezinhlamvu ezigcwele, lokhu kuzokunikeza amandla futhi kuzokugcina usuthi isikhathi eside.
Kuhle ukuhlela kokubili ukuzivocavoca kanye nokudla masonto onke, zama ukusebenzisa wonke umzuzu ukuzinakekela, futhi unikele okungenani isigamu sehora ngosuku ukuzivocavoca umzimba futhi uzobona ukuthi uzuza kanjani kancane kancane nasempilweni isisindo esifanele ngokuya ngeminyaka yakho, ubulili nobude.