Ukuba ufana nathi sonke kweli lizwe, uxinzelelo luyingxenye rhoqo yosuku lwakho. Ezinye izibalo zibonisa ukuba ukuya kuma-77 eepesenti kuthiwa siziva iimpembelelo zomzimba ngokuqhelekileyo ngesimo sekhanda, ukulala, ukuxhalaba , ukufumana ubunzima, iintlungu zomzimba kunye neentlungu, ukukhwabanisa, nobunzima bokugxila. Ukuphelisa ingcinezelo akunakwenzeka, kodwa ukufunda indlela yokujongana nayo ngendlela enempilo kunokunceda ukunqumla ezinye iimpawu ezimbi kakhulu.
Yaye indlela eyona ndlela ingcono yokwenza oko kukusebenza.
Xa sigxininisekile, yintoni into yokuqala esiyenzayo? Usela? Khetha ukulwa nomlingane wakho? Flip off umqhubi phambi kwakho, ngubani nje kwenzeka ukuba ngumqhubi umbi kakhulu ehlabathini? Ngamanye amaxesha, ukuyeka uxinzelelo lwakho ngalezo ndlela kunokukunceda ukufumana uxolo, kodwa kukho imiphumo, kungeyona encinci yowesifazane okhubekileyo okanye umqhubi ongekho.
Xa ufika kuloo nqanaba, kunzima ukucinga ngqo. Kodwa into engcono kakhulu ongayenza mhlawumbi into yokugcina engqondweni yakho-yima, uthathe umoya ophefumlelweyo, ucinge ngento oyifunayo ngokwenene kuloo mzuzu. Sinokubamba into enokusinika ukuthotywa ngokukhawuleza (kwaye ukukrola kubaqhubi ababi ngokuqinisekileyo uyayiva kakuhle, akunjalo?), Kodwa oko akuyi kusinika uxolo oluqhubekayo.
Yintoni enokukunceda ukwenza into emzimbeni, into eyenza ingqondo yakho nomzimba wakho kule mpi okanye impendulo yokuxinzezeleka kwendiza kwaye ivelise loo hormone yokunyamezela phantsi ukuze umzimba wakho uzive ungcono.
Kwaye kukho iintlobo ezahlukeneyo zokuzivocavoca ezinokukunceda, kuxhomekeke kwindlela ozivakalelwa ngayo kunye nento onokuyenza.
Imisebenzi engaqulunqiyo elula
Ngokuqhelekileyo, njengoko umzimba wakho ungena kwisigqi, uvumela ingqondo yakho ukuba ihambe kwaye iphumelele iingxaki, zifumane izisombululo, okanye zilungele ixesha elide. Zama oku:
- Sebenza e yadini
- Thatha uhambo oluhamba ngebhayisikili
- Thatha uhambo lwakho okanye nomhlobo
- Geza imoto
- Yenza umsebenzi ongenangqondo okanye oyingqineko, njengokuhamba, ukushiya amaqabunga, okanye ukucocela abadwebi
Ukuzivocavoca
Ukusebenza kwe-cardio endala okanye ukuqeqeshwa kwamandla okugqibeleleyo kulungele ukufumana uxinzelelo lwakho phantsi kolawulo. Intlawulo yakho yentliziyo mhlawumbi sele iphakanyisiwe ekuxininisekile kwaye uqeqesho olufanelekileyo luya kunceda ukusebenzisa loo nto ukulahla nayiphi na ingxubevange eyongezelelweyo kwaye wenze ukuba uzive ukhululekile. Ezinye iingcamango zokuhlola ziquka:
- Ixesha lokuqeqeshwa-Ukuhamba kanzima kwaye ngokuhamba kulula kulula indlela yokusebenza kanzima ngaphandle kokugcina izinga eliphezulu loqeqesho. Zama la maxesha okusebenza.
- Uqeqesho lwesiphaluka-Ezi zinto zihamba ngokukhawuleza, zigcine ingqondo yakho ibandakanyeka ngelixa iingxaki zakho ziwela kwimvelaphi.
- I-Cardio yokuzivocavoca -Akukho nto engcono kunomsebenzi omdala wokusebenza kwe-cardio ukukuhambisa, ukukhupha iikhalori, kwaye kukuvumela ukuba ubalekele ubomi kwithuba elincinane.
- Uqeqesho lwamandla -Kwamaxesha ofuna ukuziva unamandla ebomini bakho kwaye, ukuba awukwazi ukuvakalelwa ukuba kwiimeko zakho zangoku, into elandelayo eyona nto ibhetele ngayo. Thatha ezinye izisindo uze ubonise ihlabathi nje ukuba unamandla kangakanani. Zama lo msebenzi wokuqeqesha amandla.
Ingqondo kunye neQumrhu lezenzo
Ukufumana ukuqeqeshwa kwamandla kunye ne-cardio kumhla wakho kunokukunceda ukuphazamisa, kodwa nakhu ezinye iindlela zokuzincwina kwaye unike ingqondo yakho ixesha lokuphumla kunye nokunciphisa kancane:
- Yoga -Le yindlela enhle yokuthulisa ingqondo yakho kwaye ukhulule umzimba wakho. Kukho iindlela ezahlukeneyo zokusebenzisa i-yoga, abanye banamandla kwaye abanye baphumla.
- I-Pilates -Nokuba unamandla ngakumbi kunezinye iindidi ze-yoga, i-pilates ikunyanzela ukuba ugxininise oko umzimba wakho okwenzayo ngelixa unceda usebenze ngamandla angundoqo, ukuzinza nokuguquguquka. Lo msebenzi udibanisa usuka kumabini oqeqesho.
- Ukuqikelela-Ukuqwalasela oko ukwenzayo kunokukugcina kumzuzu wamanje, indlela engcono yokunciphisa uxinzelelo.
- Ukucamngca- Ukufumana ixesha kunye nomonde wokuphumla kunokuba nzima. Kodwa ukucamngca akudingeki kube nzima. Ukumisa nje ukuphefumula imizuzu embalwa kunokuzicamngca kwakho. Zama oku kucamngca xa ufuna ulwalathiso oluthile.
- Ukuhleka-Iingcali zide ziyazi iinzuzo zokuhleka. Inceda umzimba wakho ngeendlela ezininzi. Kodwa, ngokuyininzi, uziva ulungile.
- Ukuhlambalaza-Hlela ukuxilisa kwikusasa elikude ukuze unento ebheke phambili kuyo. Ukuba oko akunjalo, khuphela ekhaya ngebhayisi yokutshisa okanye u-lounging ujikeleze kwaye ufunde incwadi yakho oyifunayo okanye iphephancwadi.
IiNdawo zokuThatha kunye neZingcebiso
Yenza oko unako ukunciphisa uxinzelelo lwakho kunye nomthamo onempilo wokuzivocavoca. Jabulela umphumo waloo msebenzi, u-hydrate, i-refuel, kwaye unakekele. Nceda uqwalasele oku kulandelayo xa ujikelele ekusebenzeni ukuze kukuncedise ukukhululeka kwengcinezelo:
- Thatha amanyathelo omntwana-Ukucinga malunga nemizuzu engama-30 yomsebenzi kunokuziva kunzima ukuba utyhafile. Qinisekisa ukuba uza kwenza imizuzu embalwa yento ethile. Amathuba aya kuba uzive kakuhle, uya kuqhubeka.
- Yigcine ilula-ngamanye amaxesha ukucinga kokutshintsha kwiingubo zokufunda kunokubonakala ngathi ukunyuka entabeni. Khetha imisebenzi efuna ukulungiswa kangangoko, njengokuhamba, ukulima, ukucoca indlu, okanye ukulula.
- Cela uncedo-Kunceda ukuba ube nomhlobo wokufunda ukuze uhlale uthembekile. Zama ukufumana umhlobo okanye ilungu lentsapho ukudibana nawe kanye ngeveki ukuhamba epakini okanye eklasini yezempilo. Ukukwazi ukulinda komntu kwenza kube lula ukuhamba kwaye ubeka uxanduva.
- Yenza uguquko lula-Ukuba uthetha ukuhlala uhlale unxinzelelo xa ugxininisekile, ukusuka ekuhleleni ukuya kwinto ebonakalayo kunokubonakala ngathi ukuxuma okukhulu. Zinike imizuzu emihlanu okanye imizuzu eyi-10 ukuze umzimba wakho uhambele kancane ngaphambi kokuzivocavoca. Zama ukucoca ukucoceka, ukulula, ukuhamba ngokujikeleza indlu.
- Zinike ixesha elide lokufudumala -Ukuba wenza umsebenzi ophezulu (njengokusebenza okanye i-aerobics), zinike ixesha lokufudumala ngaphezu kokuqhelekileyo. Ukuba udla ukuqala ukugijima, qala ngokuhamba ngokukhawuleza. Vumela umzimba wakho lonke ixesha elifunekayo ukuba ufudumale kwaye uvumele izinga lakho lentliziyo ukuba likhwele ngobumnene.
- Zinike ixesha elide lokupholisa -Lisoloko lunegalelo elihle ukuphelisa ukusebenza kwakho. Zinike imizuzu emi-10 ukunyuka phantsi uze uchithe imizuzu embalwa ulula.