Uma ukhuluma ngokukhuluphala, kubalulekile ukubhekana nodaba ngombono ophelele nonempilo.. Akukhona nje ukwehlisa isisindo, kodwa mayelana nokuthola izinga lempilo, impilo engokomzimba, kanye nokuphila kahle ngokomzwelo. Ukufeza lokhu, ukuvivinya umzimba kuba yinsika eyisisekelo, inqobo nje uma kwenziwa ngokuphepha, kancane kancane, futhi kuvumelana nomuntu ngamunye. Ungahlola futhi Ukugijima kungabazuzisa kanjani abantu abanesifo sikashukela.
Izikhathi eziningi, abantu abakhuluphele abazi ukuthi baqale kuphi noma bazizwe bengaphephile lapho bebhekene nendawo yezemidlalo.. Ngakho-ke, ukuba nesimiso esicacile, esifinyelelekayo, nesinyathelo ngesinyathelo kungaba semqoka kakhulu ekuqaliseni ushintsho ngokuzethemba nangogqozi.
Ukuhlolwa kwezokwelapha: indawo eyisibopho sokuqala
Ngaphambi kokuqala noma yiluphi uhlobo lomsebenzi womzimba, kuyadingeka ukuthi uhlolwe udokotela.. Lokhu kubalulekile ukuze kugwenywe izifo zenhliziyo, ezihlangene, noma ze-endocrine, ezivame kakhulu kubantu abakhuluphele. Ngaphezu kwalokho, udokotela angase atuse imisebenzi ehambisana nesimo somzimba samanje sesiguli. Ukuze uthole ukwaziswa okwengeziwe ngalokhu, bheka Ukuzivocavoca okuphephile ukulwa ne-osteoporosis.
Ukuhlola umzimba okuphelele nakho kuhle. ngochwepheshe bokuzivocavoca noma umelaphi womzimba. Lokhu kuhlolwa kusiza ukukhomba ukuhamba, amandla, noma ukulinganiselwa kokulinganisela, ngaleyo ndlela kunqunywe ukuthi yiziphi izinhlobo zokuzivocavoca ezituswa kakhulu nokuthi yiziphi ezigwenywa kangcono.
Qala ngokuzivocavoca kwenhliziyo nemithambo yegazi
Imisebenzi ye-aerobic enethonya eliphansi iyisinyathelo sokuqala sokungena emhlabeni wokuzivivinya.. Ukuhamba ngezinyawo, ukubhukuda, ukugibela ibhayisikili elimile, noma ukudansa okulula kungaba izinketho ezikahle zokuqalisa.
Isincomo esivame kakhulu ukwenza imizuzu engama-30 yomsebenzi omaphakathi izinsuku ezinhlanu ngeviki. Lo mzamo ungahlukaniswa ube amaseshini amafushane emizuzu eyi-10 kuye kweyi-15 uma uwenza ukhuphuka ekuqaleni. Hlanganisa esimisweni sakho izivivinyo ephephile abadala abadala ukugcina ukuhamba futhi uthuthukise impilo yakho.
Eminye imibono esebenzayo yokuhamba kakhulu empilweni yakho yansuku zonke:
- Thatha izitebhisi esikhundleni sekheshi..
- Paka imoto yakho kude futhi uhambe uye ekhaya noma emsebenzini.
- Dansa ekhaya imizuzu embalwa emculweni onomdlandla.
- Hlanza kahle ikhaya lakho (amafasitela, phansi, njll.).
Izivivinyo zamandla eziguquliwe
Ukuzivocavoca amandla kubaluleke kakhulu njengokuzivocavoca kwenhliziyo.. Basiza ukukhulisa imisipha, ukusheshisa imetabolism nokuvikela amalunga. Ngaphezu kwalokho, ukuba nemisipha enamandla kukuvumela ukuba uhambe ngokukhululeka ekuphileni kwansuku zonke.
Ukuze ugweme ukulimala noma ukudangala, kubalulekile ukuqala ngokunyakaza okuyisisekelo, usebenzisa isihlalo noma udonga uma kunesidingo. Ezinye izindlela ezisebenzayo neziphephile zihlanganisa:
- Ama-squats asizwayo: enesihlalo ngemuva ukuvimbela ukuwa. Yehla sengathi uzohlala phansi ukhuphuke usebenzisa imilenze yakho kuphela.
- ama-push ups ashintshiwe: ukuncika ngodonga noma ngamadolo. Basebenza izingalo, isifuba namahlombe.
- I-Dumbbell Ekhanyayo I-Deadlift: i-bicep curl, i-shoulder press noma irowu, iqala ngesisindo esilula.
- Amagxathu amafushane: isiza ukuqinisa imilenze nama-glutes. Ibha noma udonga lungasetshenziselwa ibhalansi.
- Amapulangwe engalo: thuthukisa umgogodla nokuzinza. Qala ngemizuzwana engu-20-30.
Imisebenzi enconyiwe yabantu abadala abadala abanokukhuluphala ngokweqile
Abantu abadala abakhuluphele ngokweqile badinga uhlobo lokuzivocavoca olugxile nakakhulu ekuhambeni, ukulinganisela, nokuvimbela ukulimala.. Ukubhukuda, i-yoga yesitulo, noma ukuhamba ngebhayisikili okumile kuyizinketho ezingcono kakhulu ezingenamthelela ophansi zaleli qembu. Ukuze uthole ezinye izincomo ezengeziwe, vakashela izivivinyo ukuze ugcine umhlane unempilo.
Eminye imisebenzi enconywe kakhulu ihlanganisa:
- Hamba nsuku zonke, ukuqala ngohambo olufushane kanye nesikhathi esikhula kancane kancane.
- Ukudansa njengendlela ejabulisayo neyomphakathi ukuze uhlale usebenza.
- I-physiotherapy yomuntu ngamunye, okungase kuhlanganise ukuvivinya umzimba ngamabhande okunwebeka noma i-hydrotherapy.
- ibhalansi umzimba, njengokuma ngonyawo olulodwa noma ukuzijwayeza izandiso ezisekelwayo.
Kubalulekile ukugcina ugqozi. Ukubandakanya abantu abadala asebekhulile emisebenzini yasekhaya, ukusungula izinqubo zansuku zonke, nokukhuthaza ukuxhumana nabantu kungamathuluzi asebenzayo okulondoloza lo mkhuba ngokuhamba kwesikhathi.
Izinketho zokuzilolonga ekhaya
Kulabo abakhetha ukuqala noma ukuhlala bekhuthele ekhaya, kunezivivinyo eziningi ezifinyelelekayo ngaphandle kwesidingo semishini.. Ezinye zazo yilezi:
- Ukuhamba ngezinyawo: lingisa ukuhamba ngaphandle kokunyakaza, futhi uhambisa izingalo zakho.
- Hamba esitebhisini: ukuphakamisa nokwehlisa umlenze owodwa ngemva komunye esitebhisini noma esisekelweni esiphansi.
- Ukuzivocavoca okwelula: ikakhulukazi womlomo wesibeletho, amahlombe, ongezansi kanye nemilenze.
- Izivivinyo zokuphakamisa umlenze: ulele ngecele, uphakamise kancane umlenze owodwa.
Ukungaguquguquki kuyisihluthulelo sokubona imiphumela. Nakuba lezi zingase zihambe kancane ekuqaleni, umzimba nengqondo kuyathuthuka kancane kancane ngomzamo oqhubekayo.
Yiziphi izivivinyo okufanele uzenze ejimini
Ijimu inikeza izinzuzo eziningi: imishini ehlukahlukene, abaqeqeshi abangochwepheshe kanye nokugqugquzela iqembu. Kubantu abanokukhuluphala ngokweqile, kufanele kukhethwe imishini nezinqubo ezinciphisa umthelela ohlanganyelwe. Cabangela ukufaka izivivinyo zokuqinisa umgogodla ophansi njengengxenye yokuqeqeshwa kwakho.
Izinketho ezilandelayo zilungile ukuqala ngazo:
- Amabhande e-treadmill, ngesivinini esilawulwayo nokuthambekela.
- Imishini ye-elliptical, ngenxa yomthelela wayo ophansi nokusebenza kwawo wonke umzimba.
- I-Bicicletas estáticas, ilungele ukuthuthukisa amandla omlenze nokukhuthazela.
- Imishini yamandla enezisindo eziqondisiwe, iphephile futhi kulula ukuyisebenzisa.
- Amakilasi eqembu ashintshiwe, njenge-Zumba emnene, i-yoga noma i-aqua aerobics.
Ukubaluleka kokuqeqeshwa kokumelana
Ukuqeqeshwa kwesisindo kusiza ukwandisa imisipha ethambile, esheshisa i-basal metabolism.. Lokhu kusho ukuthi ngisho nalapho uphumule, umzimba ushisa ama-calories engeziwe. Ezinye izinketho zokuqeqeshwa kokumelana zifaka:
- Ukuphakamisa izinsimbi okulula, okungandiswa kancane kancane.
- amabhande okumelana nokunwebeka, iwusizo kakhulu ekusebenzeni izingalo nemilenze.
- I-calisthenics eguquliwe, njengama-push-ups asekelwayo, ukuhlala kahle, nama-squats asekelwe.
Okuhle ukwenza amaseshini amabili noma amathathu ngeviki okuhambisana nokuzivocavoca kwe-aerobic. Ingabuye ihlanganiswe kumasekhethi, ihlanganise amandla ne-cardio ngendlela efanayo.
Imizila yabantu abahlezi
Uma usunesikhathi eside unganyakazi noma uphila impilo yokunganyakazi, kubalulekile ukuqala ngokuzivocavoca okuthambile.. Ezinye ezisebenza kahle kakhulu kwabaqalayo zihlanganisa:
- Ukwelula kwansuku zonke kwamalunga ukubuyisela ukuhamba futhi ugweme ukuqina.
- I-Yoga yabaqalayo, egxile ekumeni okulula nasekuphefumuleni ngokuqaphela.
- Ukuzivocavoca kwe-Glute nesisu endaweni elele.
- Aquaaerobics ukuqala ukuhamba ngaphandle komthelela emalungeni.
Kungokwemvelo ukuzwa ukukhathala okuthile ekuqaleni., kodwa umuntu akufanele neze afinyelele ubuhlungu noma ukukhathala. Uma lokho kwenzeka, umzimba uzikhandla ngokweqile.
Izinguquko ziqala nini ukubonwa?
Izinguquko zokuqala zomzimba zingavela emavikini angu-4 kuya kwangu-6 wokuzijwayeza okuvamile.. Lokhu kuncike ezintweni eziningi: uhlobo lokuzivocavoca, ukuqina, ukudla okuhambisanayo kanye nesimo somzimba womuntu ngamunye. Uma ufuna ukwazi okwengeziwe ngokuthi ukudla kungathonya kanjani, vakashela Kungani abanye abantu benganciphi.
Ukulahlekelwa kwesisindo esibonakala kakhulu ngokuvamile kubonakala kusukela ngenyanga yesibili kuya phambili, nakuba izinzuzo zangaphakathi (ukuphumula okungcono, amandla amaningi, ukuguquguquka) zivela ngaphambili. Akukhona nje ngesisindo, kumayelana nokuzizwa ungcono nsuku zonke..
Amathiphu abalulekile ukuze uhlale ukhuthazekile
- Zibekele imigomo ongayifinyelela ngamafuphi
- Khetha imisebenzi oyithandayo: umdanso, dlala, phumela ngaphandle.
- Shintsha imikhuba yakho ukuze ungaweli ku-monotony.
- Ziqeqeshe nabangani noma nomndeni lapho kungenzeka.
- Ziklomelise ngemininingwane emincane lapho kuhlangatshezwana nezinjongo.
Ungakhohlwa ukuthi kungani uqale: ukuze impilo yakho uzizwe ungcono, ube namandla engeziwe. Isinyathelo ngasinye esincane sibalulekile.
Ukwamukela indlela yokuphila esebenzayo nenempilo kungenzeka ngisho noma uqala ekukhuluphaleni.. Ngokusekelwa ochwepheshe, ukungaguquguquki, kanye nezinqubo eziklanywe kahle, indlela eya enhlalakahleni ifinyeleleka kuwo wonke umuntu. Khumbula ukuthi okubalulekile akukhona ukukwenza ngokuphelele, kodwa ukukwenza ngokuphikelela nokulalela umzimba wakho.
