Uqingqo-mali

Awudingi ubulungu bokuzivocavoca obunexabiso okanye izixhobo ezintle ukwenza umthambo rhoqo. Ngobuchule obuncinci, unokufumana iindlela ezininzi zokuzilolongela imali encinci okanye ungabinayo kwaphela.

Ukuba unesifo sentliziyo okanye isifo seswekile, qiniseka ukuba ujonga umboneleli wakho wezempilo ngaphambi kokuba uqale usebenzise imithambo.

Ukuhamba yenye yeendlela ezilula kwaye ezingabizi kakhulu zomthambo. Into oyifunayo zizibini zezihlangu ezintle. Ukuhamba kukunika ukuzilolonga okukhulu onokuthi ulungiselele kwinqanaba lakho lokuqina. Kwaye unokufumana iindlela ezininzi zokongeza ukuhamba kusuku lwakho:

• Hambisa inja
• Hamba nabantwana bakho, usapho, okanye abahlobo
• Yenza uhambo lweemall kwimozulu embi
• Hamba uye emsebenzini, okanye wehle ebhasini okanye kwindlela engaphantsi kwangoko uhambe ngenxalenye yendlela
• Thatha uhambo lokuya emini okanye kwikhefu lakho lomsebenzi
• Hamba uye kwiindawo ezithile kunye nokuqeshwa
• Joyina iklabhu yokuhamba

Qiniseka nje ukuba uhamba ngokukhawuleza ngokwaneleyo ukuze uzuze impilo yakho. Ukuba uyakwazi ukuthetha, kodwa ungaculi amazwi owathandayo, uhamba ngesantya esiphakathi. Qala ngeli nqanaba, kwaye uhambe ngokukhawuleza njengoko ulungele. Unokuthenga kwakhona i-pedometer eya kulandelela amanyathelo akho. Uninzi luya kubala iikhalori ezitshisiweyo kunye nomgama, nazo.

Awudingi izixhobo zokuzivocavoca ezibizayo kunye nezixhobo ukuze ube nokuzivocavoca ekhaya. Ngokwenza uninzi lwezinto osele unazo, ungasebenza ekhaya ngaphandle kokophula ibhanki.

• Sebenzisa iinkonkxa okanye iibhotile njengobunzima. Zenzele iintsimbi ngokusebenzisa izinto ezisemathinini okanye ngokuzalisa iibhotile zesoda ngamanzi okanye ngesanti.
• Yenza amaqela akho oxhathiso. Iinylon ezindala okanye iithayithi zenza indawo enkulu yamabhendi oxhathiso.
• Sebenzisa izitulo nezitulo. Izitulo zinokusebenza njengeepropu zokwenza imithambo ethile, njengokuphakamisa umlenze. Isitulo esisezantsi, esomeleleyo singasetyenziselwa uqeqesho lwenqanaba.
• Ukubetha izitepsi. Ngubani ofuna umatshini wezinyuko xa unefashoni yakudala endlwini yakho? Unokwenza izitepsi zakho ngokuhamba usenyuka ezinyukweni. Dlala umculo ukuze uqhubeke, kwaye wandise ukuzilolonga kwakho ngengoma ngalo lonke ixesha.
• Fumana iiDVD zokomelela komzimba okanye imidlalo yevidiyo. Khangela iikopi esele zisetyenzisiwe okanye uboleke kwithala leencwadi lasekuhlaleni.
• Khangela izixhobo ezisetyenzisiweyo. Ukuba unayo imali encinci oyichithayo, unokufumana ukujongana nezixhobo zomzimba ezisetyenzisiweyo kwintengiso yeyadi kunye nakwiivenkile ezithengisa ukutya.
• Gcina imali yakho kwizinto ezinamaxabiso aphantsi. Ukuthenga izixhobo ezimbalwa zokomelela komzimba kunokukunceda usebenze ngokuzilolonga. Ibhola yomzimba inokunceda ukomeleza i-abs yakho kunye nokuphucula ibhalansi yakho. Sebenzisa intambo yokutsiba ukuze wenze umsebenzi omkhulu we-cardio.
• Sebenzisa iteknoloji. Ngaba ufuna uncedo oluncinci lokucwangcisa ukusebenza kwakho okanye ukuhlala ukhuthazekile? Sebenzisa ii -apps zefowuni okanye iinkqubo zekhompyuter ukukunceda ucwangcise kwaye ulandelele ukusebenza kwakho. Uninzi lusimahla, kwaye ezinye zibiza imali encinci.

Nokuba usebenza ngaphakathi endlwini okanye ngaphandle, zininzi iindlela zokuzilolonga onokuzenza usebenzisa ubunzima bomzimba wakho ukukunceda ukuba uthambise izihlunu. Oku kubandakanya:

• Imilenze
• Izikwere
• Ukuphusha usenyuka
• Crunches
• Oojack abaxhumayo
• Umlenze okanye ingalo inyusa

Ukuqinisekisa ukuba usebenzisa ifom efanelekileyo, yiya kwilayibrari yoqeqesho kwi-Intanethi kwiAmerican Council on Exercise Banazo iisampulu zokuziqhelanisa nokuzilolonga onokuzama.

Imidlalo emininzi kunye nezinto ezenziwa simahla okanye zibiza ixabiso elincinci ukuqala.

• Iiklasi zasimahla. Izixeko kunye needolophu ezininzi zibonelela ngoluntu mahala. Jonga iphepha lakho lendawo okanye ujonge kwi-Intanethi ukufumana ukuba kufumaneka phi kwindawo yakho. Abantu abadala abadala banokufumana iiklasi ezingabizi kakhulu kwiziko eliphezulu lendawo.
• Sebenzisa iinkundla zengingqi. Uninzi loluntu lunenkundla yomnyazi kunye nenkundla yentenetya.
• Yiya niyoqubha. Fumana ichibi lendawo okanye ichibi kwaye uye kuqubha.
• Zama ezinye iindlela zexabiso eliphantsi. Zama ukukhwela i-ice-skating, ukubaleka, ukuhamba intaba, ibhola yevoli, okanye ukukhwela kwi-intanethi. Nokuba ukuhamba ngebhayisikile kuyabiza xa uthule ibhayisekile endala okanye uthenga eyakha yasetyenziswa.

Ukuzivocavoca - uhlahlo lwabiwo-mali; Ukwehla kobunzima - Ukuzivocavoca; Ukutyeba kakhulu - ukuzilolonga

Ibhunga laseMelika kwiwebhusayithi yokuzivocavoca. Zilolonge kwithala leencwadi. www.acefitness.org/acefit/fitness-for-me. Kufumaneka ngo-Apreli 8, 2020.

UArnett DK, uBlumenthal RS, uAlbert MA, et al. Isikhokelo se-2019 ACC / AHA kwisithintelo esiphambili sesifo sentliziyo: ingxelo yeAmerican College of Cardiology / American Heart Association Task Force kwizikhokelo zeKlinikhi yokuziQhelanisa. Ukujikeleza. Ngo-2019; 140 (11): e563-e595. IINKCUKACHA: 30879339.

I-Buchner DM, iKraus WE. Umsebenzi womzimba. Ku: IGoldman L, iSchafer AI, ii-eds. Amayeza eGoldman-Cecil. Ngomhla wama-26. IPhiladelphia, PA: Elsevier; 2020: isahluko 13.

• Ukuzivocavoca kunye nokuqina komzimba