Isiqhelo somzimba sangaphandle

Ukufumana umthambo akufuneki ukuba kuthethe ukungena ngaphakathi kwindawo yokwenza umthambo. Unokufumana uqeqesho olupheleleyo emva kweyadi yakho, kwindawo yokudlala okanye epakini.

Ukuzivocavoca ngaphandle kunokunika izibonelelo ezininzi. Inokukunceda ukuphucula imeko yakho, ikubonise i-vitamin D elangeni, kwaye wandise amandla akho. Ikwabonelela ngendawo eyahlukeneyo ongayifumaniyo ngaphakathi. Ke ukuba uhamba, ubaleka, okanye uhamba ngebhayisikile, kunokwenzeka ukuba udibane neenduli. Oku kunceda ukusebenza ngamaqela ahlukeneyo emisipha kunye nokwandisa amandla omsebenzi wakho.

Isiqhelo sakho kufuneka sibandakanye iintlobo ezintathu zomthambo:

• Ukuzivocavoca umzimba. Olu naluphi na uhlobo lomthambo olusebenzisa izihlunu zakho ezikhulu kwaye intliziyo yakho ibetha ngokukhawuleza. Nenjongo yokufumana ubuncinci iiyure ezingama-2 kunye nemizuzu engama-30 yokuzivocavoca umzimba ngamandla veki nganye.
• Ukuzolula imithambo. Le mithambo yolula imisipha yakho ukuze ube bhetyebhetye ngcono kunye noluhlu lwentshukumo kumalungu akho. Unokolula ngaphambi okanye emva kokwenza eminye imisebenzi yakho.
• Uqeqesho lwamandla. Le mithambo isebenza kwimisipha yakho ukuze yomelele kwaye incede ekwakheni amathambo omelele. Zama ukuwenza onke amaqela emisipha yakho ubuncinci kabini ngeveki. Qinisekisa ukuba uphumle usuku phakathi.

Kungakhathaliseki ukuba uluhlobo luni lokuzilolonga lwangaphandle olukhethileyo, faka imithambo kuwo onke amaqela amathathu. Faka imithambo ejolise kwiingalo zakho, imilenze, amagxa, isifuba, umqolo, kunye nezihlunu zesisu.

Ukuba khange ukhe usebenze okwethutyana, okanye ukuba unempilo, licebo elihle ukuba uthethe nomboneleli wakho wezempilo ngaphambi kokuba uqale inkqubo yokuzilolonga.

Zininzi iindlela zokuzilolonga ngaphandle, amathuba anokuphantse abe ngapheliyo. Khetha into ebonakalisa umdla kuwe kwaye ilungile kwinqanaba lakho lokuqina. Nazi ezinye izimvo:

• Ukuzifudumeza kuqala. Fumana igazi lakho lihamba ngokuhamba malunga nemizuzu emi-5. Yongeza ukolula okunamandla ngokuzisa amadolo akho esifubeni sakho. Ukuzifudumeza nokuzolula izihlunu kunokunceda ukuthintela ukwenzakala okuthile. Kuya kufuneka uqhubeke nokuzifudumeza kwakho de umzimba uzive ushushu kwaye uqala ukubila.
• Hamba okanye ugijime kwindawo yakho yokuzivocavoca yangaphandle. Khetha ipaki okanye ibala lokudlala kufutshane nendlu yakho ukuze uzilolonge. Ngale ndlela ungaqala, kwaye ugqibe, indlela yakho yesiqhelo ngokuhamba ngokukhawuleza okanye ijog elula.
• Khetha iipropu zakho. Iibhentshi zepaki, imithi, kunye nemivalo yeenkawu zonke zenza iipropathi zokuzilolonga. Sebenzisa ibhentshi yepaki ngokwenza i-pushups, idiphu, kunye nokunyuka. Imivalo yenkawu kunye namasebe emithi zilungile ekutsaleni phezulu. Imivalo yenkawu inokusetyenziselwa ukusebenza i-abs yakho ngokutsala imilenze yakho egobile ukuya esifubeni sakho njengoko uxhonywe ezandleni zakho. Ungasonga imixokelelwano yokumelana nemithi okanye iipali ukwenza imithambo eyomeleza.
• Cinga ngomzimba opheleleyo. Xa usenza umthambo ngaphandle, sebenzisa imithambo esebenzisa ubunzima bomzimba wakho. Umzekelo, ungenza squats, lunges, pushups, dips, sit ups, kunye neplanks. Phinda-phinda kali-15 umthambo ngamnye. Yakha ukuya kuthi ga kwiiseti ezi-3 zokuphindaphinda umthambo ngamnye.
• Joyina iklasi okanye iqela. Abantu abaninzi baziva bekhuthazeka ngakumbi xa besenza imithambo kwiqela. Khangela iiklasi zokomelela komzimba, ezinjengeyoga, i-tai chi, okanye i-aerobics, enikezelwa ngaphandle kwiipaki zalapha kunye neendawo zolonwabo. Unokujonga kwakhona amaqela agxile kumdlalo owuthandayo, njengokukhwela ibhayisikile, ukunyuka intaba, ukubaleka, ukubheqa, i-tennis, okanye iFrisbee.
• Yenza imisebenzi yokuzilolonga. Ewe, imisebenzi yakho yangaphandle ingabala njengomthambo. Umdibaniso wegadi, ukuchetywa kwengca ngomatshini wokutyhala, ukutsala ukhula, okanye amagqabi okukora kunokukunika ukuzilolonga okupheleleyo komzimba.
• Hlanganisa. Gcina ukuzilolonga kwakho kukutshintsha ngokwesiqhelo rhoqo. Zama umdlalo omtsha okanye uhambe, ukunyuka, okanye ukubaleka kwindlela entsha. Thatha uhambo losuku kwaye wenze indlela yakho yesiqhelo kwindawo entsha.

Nanini na xa uzilolonga ngaphandle, kuya kufuneka uthathe amanyathelo athile okuqinisekisa ukuba uhlala ukhuselekile.

• Jonga imozulu. Ngelixa unokuzilolonga kwiintlobo ezininzi zemozulu, ubushushu obugqithisileyo okanye ukubanda kunokuba yingozi. Kwimozulu ebandayo, nxiba ngokwamaleko, kwaye nxibe umnqwazi kunye neiglavu. Kwimozulu eshushu, nxiba i-sunscreen eninzi, ukhethe iimpahla ezilula, kwaye usele amanzi amaninzi.
• Sebenzisa izilumkiso ezitalatweni. Hamba okanye ugijime ujonge ukugcwala kwezithuthi kwaye unxibe iimpahla eziqaqambileyo ukuze abaqhubi bakubone. Ukuba uphumile xa kumnyama, nxiba impahla ekhanyayo okanye uphathe isibane.
• Lungela. Phatha i-ID kunye neselfowuni, kwimeko apho.

I-American Council on Exercise (ACE) ineendlela ezininzi zokuzilolonga ezidweliswe kwindawo yayo - www.acefitness.org/education-and-resource/lifestyle/exercise-library.

Zininzi neencwadi zokuzilolonga onokuzenzela ngokwakho. Unokufumana iividiyo zomzimba okanye iiDVD. Khetha iincwadi okanye iividiyo ezenziwe ngabantu abaneziqinisekiso zokuqina komzimba. Khangela umntu oqinisekiswe yi-ACE okanye kwiKholeji yaseMelika yoNyango lwezeMidlalo.

Fowunela umboneleli wakho ngoko nangoko ukuba unazo ezi mpawu zilandelayo ngexesha lokuzilolonga:

• Uxinzelelo okanye iintlungu esifubeni sakho, igxalaba, ingalo, okanye intamo
• Ukuziva ugula esiswini sakho
• Intlungu ebuhlungu
• Ingxaki yokuphefumla okanye ukuphefumla kancinci nokuba uyeka ukwenza umthambo
• Ubumhlophe
• Intloko ebuthathaka, ubuthathaka, ukudideka, okanye imisipha kwimozulu eshushu
• Ukuphulukana nokuziva okanye ukubetha kuyo nayiphi na indawo yesikhumba sakho kwimozulu ebandayo

Ukuzivocavoca - ngaphandle

• Ukuhambela impilo

Ibhunga laseMelika kwiwebhusayithi yokuzivocavoca. Iinyani ezifanelekileyo: iziseko zoqeqesho lwesekethe. www.acefitness.org/acefit/fitness-fact-article/3304/circuit-training-basics. Kufumaneka ngo-Matshi 19, 2020.

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.

UShanahan DF, uFranco L, uLin BB, uGaston KJ, uFuller RA. Izibonelelo zemo yendalo yendawo yokusebenza komzimba. Imidlalo yeMed. Ngo-2016; 46 (7): 989-995. IINKCUKACHA: 26886475 pubmed.ncbi.nlm.nih.gov/26886475/.

• Ukuzivocavoca kunye nokuqina komzimba