Unokwenza imithambo yomzimba eyokukunceda ukuba ube sempilweni. Ukulunga ngokufanelekileyo kubandakanya okungaphezulu kokuphakamisa ubunzima okanye ukujikeleza iklasi. Kukho izinto ezintlanu ukomelela komzimba kunye nokwenza umthambo kwizinto zomzimba zomzimba ngasinye kuya kukhokelela kwimpilo efanelekileyo.
1. Ukunyamezela kwentliziyo kunye nokuphefumla
Ungahlala ixesha elingakanani ugcina imisebenzi yomzimba efana nokubaleka, ukuhamba ngokukhawuleza okanye eminye imidlalo? Oku kuhambelana ngqo nokunyamezeleka kwentliziyo yakho kunye nokuphefumla. Ukunyamezela kubalulekile kuba kukuvumela ukuba uthathe inxaxheba kwimisebenzi oyithandayo ngaphandle kokudinwa.
Amanqaku afanelekileyo- Ukuzivocavoca kwaBantwana kunye neZimvo zomsebenzi womzimba
- Imifanekiso yokunyusa iintsimbi
- Imifanekiso yaBantu Abenza Imithambo
2. Amandla omzimba
Ungaziphakamisa ngokulula kangakanani izinto ezinzima? Ngaba unokuvula izitya okanye ufuna umntu oza kukwenzela yona? Ungathini ngokuhambisa ifanitshala xa uthatha isigqibo sokucoca phantsi kwayo okanye uhlengahlengise igumbi lakho lokuhlala? Yonke le misebenzi yenziwe lula ngokunyusa amandla akho emisipha. Iindaba ezimnandi zezokuba unokufumana amandla emisipha ngaphandle kokukhula, izihlunu ezikhulu. Ukongeza umsipha kunesibonelelo esongeziweyo- ukwanda kobunzima besisipha kubangela ukwanda kwemetabolism, ngokunjalo.
3. Ukunyamezela kwezihlunu
Ukunyamezela kwemisipha kwahlukile kunokomelela kwemisipha. Ukunyamezela kuvumela ukuphindaphinda kwesindululo ngaphezulu kwamaxesha azinzileyo.
4. ubhetyebhetye
Ngaba ungagoba ubophe izihlangu zakho okanye ubambeke ndaweni ithile endleleni? Unokufikelela njani kuloo ncwadi iwele phantsi kwebhedi? Yomibini le misebenzi ichaphazeleka kukuguquguquka kwakho. Ukuba bhetyebhetye kuvela kwimisipha ethambileyo nakwizicwili ezinxibelelanayo ezolula ngokulula, zikuvumela ukuba wenze intshukumo njengokugoba, ukufikelela kunye nokujija kuluhlu olupheleleyo lokuhamba.
5. Ukwakhiwa komzimba
Umzimba wakho wenziwe ngobunzima bomzimba kunye namafutha. Ubunzima bomzimba otyhafileyo yiyo yonke into emzimbeni wakho engatyebanga, efana nesihlunu, ulusu, amalungu kunye nethambo. Ukwakhiwa komzimba okusempilweni kubalulekile kuthintelo lwezifo ezinjenge-coronary disease, isifo seswekile kunye noxinzelelo lwegazi.
Ukuzivocavoca iiNxalenye zoMzimba
Kukho imithambo ongayenza nganye nganye. Olunye uqeqesho lukunceda ukuba ubethe ngaphezulu kwento enye ngexesha. Nantsi eminye imithambo eya kukunceda ukuba usebenze kwinto nganye yokomelela komzimba.
- Uqeqesho lwexeshana luhlobo olukhulu lokuzilolonga, kuba lubetha inani lezinto zokuqina komzimba kwangoko. Uqeqesho lwexeshana luphucula amandla emisipha kunye nokunyamezela, ukunyamezeleka kwentliziyo kunye nokwakheka komzimba. Uqeqesho lwexeshana lubandakanya ukuhamba ngebhayisikile okukhawulezileyo kokuzivocavoca ngamandla - njengokuphakamisa ubunzima - kunye noqeqesho olusezantsi lokuqina kwe-aerobic- njengokunyuka kwezitepsi - kwimijikelezo.
- Ukuzolula imithambo kunokunceda ukuphucula ubhetyebhetye kunye nokuthintela ukwenzakala.
- Ukuqeqesha umzimba kuphucula amandla omzimba kunye nokunyamezela. Ukuba ufumana iseti yeedumbbell ezilula, ungazenza ezi ndidi zokuzilolonga ekhaya.
- I-Calisthenics inokuphucula ukunyamezela kwemisipha kunye nentliziyo. Ukuba uzenza kancinci, usebenzisa imizuzwana engama-20 ukuya kulo lonke uluhlu lwesindululo somthambo ngamnye, ungaphucula amandla omzimba wakho. Eyona nto ibaluleke kakhulu, i-calisthenics ayifuni zixhobo ezizodwa kwaye inokwenziwa nangaliphi na ixesha, nayiphi na indawo.
- Imidlalo, enjengentenetya, ibhola ekhatywayo kunye nomdlalo webhola ekhatywayo luhlobo loqeqesho olumnandi kakhulu lokuphumla. Nawuphi na umdlalo ogqobhoza isantya namandla kunye namanqanaba asezantsi okubaleka, ukuhamba kunye nokubaleka kunokunceda ukuphucula amandla, unyamezelo kunye nempilo yentliziyo. Oku kunesiphumo esihle ekubunjweni komzimba wakho.
- Ukuzivocavoca kwe-Aerobic njengokubaleka, umqeqeshi we-elliptical okanye i-spin class kwandisa ukunyamezela kwentliziyo kunye nokuphefumula. Ukuya kuthi ga kwinqanaba elithile, baphucula unyamezelo lwemisipha.
- I-Yoga inokuphucula ubhetyebhetye kwaye, kuxhomekeke kuhlobo lweyoga oyenzayo, inokuphucula amandla emisipha, unyamezelo lwemisipha, ukunyamezeleka kwentliziyo kunye nokwakheka komzimba.
- Iipilates yenye yovavanyo olukhulu olunokuchaphazela onke amalungu omzimba womzimba.
- Ukuhamba kuphucula i-cardiorespiratory endurace.
Iingcebiso ngokuzivocavoca umzimba
- Kwimpilo efanelekileyo, kuya kufuneka wenze uhlobo oluthile lokuzilolonga iintsuku ezininzi zeveki.
- Khetha umthambo kuluhlu olungentla - okanye ezinye iindlela onokuzikhetha- ezigubungela onke amalungu omzimba.
- Khetha umthambo owonwabelayo kwaye oza kubambelela kuwo. Ukuba uyayixuba, ukhetha iindlela ezahlukeneyo zokuzilolonga, umzimba wakho uya kuvuna izibonelelo eziphezulu ngelixa uhlala unomdla kwaye uzibandakanya ekwakheni impilo yomzimba.
- Soloko ushushubeza phambi kokuba wenze imithambo kwaye upholise emva kokuzilolonga.
- Yolula xa ugqibile ukwenza umthambo. Eli lelona xesha lilungileyo lokunyusa ubhetyebhetye, kuba izihlunu zakho zifudumele kwaye ziba lula. Ukolula ukulandela umthambo kuyakugcina ekuqineni xa ugqibile.
Ukomelela komzimba kubalulekile kumgangatho wobomi nakwimpilo yakho. Ngokwenza imithambo egubungela onke amalungu omzimba womzimba, unokuphila usempilweni kwaye wonwabe.
