Iingcebiso ezisi-7 zokubaleka xa utyebe kakhulu

Umxholo

• 1. Cwangcisa ukusebenza kwakho nomqeqeshi
• 2. Khetha eyona ndlela ifanelekileyo
• 3. Bala ukubetha kwentliziyo
• 4. Yomeleza izihlunu
• 5. Ukubaleka kunye
• 6. Zibekele usukelo
• 7. Phefumla ngokufanelekileyo
• Ngaphambi kokuba uqale ubaleke
• Yintoni oza kuyitya ngaphambi nasemva komdyarho

Xa utyebe kakhulu, kulapho i-BMI yakho iphakathi kwama-25 nama-29, ukubaleka kufanele ukwenziwa phantsi kwesikhokelo sobuchwephesha kwezemfundo ukuthintela ukwenzakala kunye neengxaki zempilo. Ke kuyacetyiswa ukuba ngaphambi kokuba kuqalwe ukusebenza, kwenziwa iimvavanyo ukuvavanya impilo yomzimba kunye nempilo yamathambo kunye namalungu, umzekelo.

Ukongeza, kubalulekile ukomeleza izihlunu, ukubala ukubetha kwentliziyo, ukuseta injongo kunye nokutya ngokufanelekileyo ngaphambi nasemva kokuqhuba uqeqesho ukuze ube nezibonelelo.

Ngokwesiqhelo, ukubaleka yenye yezinto zomzimba otshisa kakhulu amanqatha kwaye kukunceda ukuba unciphise umzimba ngokukhawuleza, njengoko kukho ukutshintshiselana kobunzima ngamanqatha ngobunzima, nangona kunjalo kubalulekile ukubaleka okungenani kathathu ngeveki. Fumanisa ukubaleka njani ukuthoba umzimba.

Ezinye iingcebiso ezibalulekileyo kwabo bafuna ukubaleka kwaye batyebe kakhulu zibandakanya:

1. Cwangcisa ukusebenza kwakho nomqeqeshi

Ukuqhuba uqeqesho kufuneka kusoloko kucwangciswa ngumqeqeshi womzimba okanye umqeqeshi omele ukuseka isicwangciso esizimeleyo sokulungelelanisa amandla omntu kunye nokusikelwa umda.

Nangona kunjalo, ngamanye amaxesha ukubaleka kungangabi yinto yokuqala kwabo batyebe kakhulu, kwaye kunokuba yimfuneko ukwenza uqeqesho lokuqhubela phambili njengoko kubonisiwe kwitafile, ngokuqala ngokuhamba kancinci kangangemizuzu engama-30. Ngokwendaleko yomntu, umqeqeshi unokucebisa ngokuhamba ngeenyawo, okukuhamba ngesantya esithe kratya, okanye ukuhamba kancinci, umzekelo. Zazi izibonelelo eziphambili zokuhamba.

Ubunzima boqeqesho kufuneka bonyuke ngokuthe chu, kuba ukubaleka kukusebenza ngokwasemzimbeni okunempembelelo enkulu kumalungu, ngakumbi emadolweni, ukongeza kwimfuno yentliziyo elungileyo.

2. Khetha eyona ndlela ifanelekileyo

Kuya kufuneka ukhethe ukubaleka engceni, kwiindlela zomhlaba ezimdaka okanye kwi-treadmill kwaye uphephe ukubaleka kwi-asphalt, njengoko umngcipheko wokwenzakala unokuba mkhulu. Ukongeza, kufuneka ukhethe iindlela ezicwangcisiweyo kwaye uphephe ukunyuka kunye nokuhla komdyarho ukuze usebenze ngakumbi.

3. Bala ukubetha kwentliziyo

Kukwabalulekile ukubala esona santya siphezulu sentliziyo ngomzuzu esenzeka kumzamo ukuze kungabikho kugqithisa kwentliziyo ngexesha lokuzilolonga. Ukubala ukubetha ekufuneka kufikelelwe yintliziyo ngexesha lomdyarho, le fomyula ilandelayo inokusetyenziswa: 208 - (0.7 x yobudala kwiminyaka). Umzekelo, umntu oneminyaka engama-30 kufuneka abale: 208 - (0.7 x 30 years) = 187, elo linani lokubetha ngomzuzu ekufuneka ifikelele entliziyweni xa ibaleka.

Ukubala ukubetha kwentliziyo ungasebenzisa imitha yokuphindaphindeka, ukubek'esweni kwentliziyo okanye ukusebenzisa iwotshi enebhendi yentliziyo, umzekelo.

4. Yomeleza izihlunu

Xa uyimbaleki etyebe kakhulu kubalulekile ukuba wenze uqeqesho lobunzima, ngakumbi izihlunu zomlenze ukukhusela ukwenzakala emadolweni naseqolo, okuxhaphakileyo kwiimbaleki.

Ngale ndlela, unokwenza ii-squats, ukuhlala-up, iiplanga kunye nokusebenzisa izixhobo ezisebenza esinqeni kunye nezihlunu zomva womlenze, uhlala ubonakalisa utitshala wokuzivocavoca.

5. Ukubaleka kunye

Ngokwesiqhelo, ukubaleka kwinkampani yomntu osebenza naye, umhlobo okanye utitshala kusebenza njengenkuthazo eyenza ukuba umntu azive ekwazi ngakumbi ukufikelela kwiinjongo zabo.

6. Zibekele usukelo

Kubalulekile ukuchaza umgama, ekungafuneki ukuba udlule kwi-5 km kwinyanga yokuqala, kwaye enokunyuswa ngokuqhubekayo. Umzekelo, unokunyusa i-1 km kwiveki nganye yomdyarho, ukuba umqeqeshi uyaqonda ukuba umntu unempilo elungileyo. Ngokuchaza injongo, umntu uyakwazi ukugxila ekugxininiseni ngakumbi, ekufumaneni iindlela zokoyisa yena.

7. Phefumla ngokufanelekileyo

Xa uqhuba, ukuphefumla esiswini kufuneka kusetyenziswe, kusetyenziswa i-diaphragm, inhaling for 3 strides and exhaling for 2 strides, as it allows alternating feet to be used during exhalation, ukuthintela umngcipheko wenzakele, ukongeza ekuthatheni ioksijini enkulu.

Ngaphambi kokuba uqale ubaleke

Xa utyebe kakhulu kwaye ufuna ukuqala ukubaleka, kubalulekile ukuba uye kugqirha uyokwenza iimvavanyo eziyimfuneko kwaye wazi ukuba uyakwazi ukubaleka. Ke, kuya kufuneka:

• Vavanya i-BMI, ophakathi kwama-25 nama-29 xa umntu etyebe kakhulu. Funda indlela yokubala i-BMI;
• Vavanya amanqanaba omzimba, eyahluka ngokobudala kunye nesini kodwa, ngokubanzi, kufuneka ibe ngaphantsi kwe-18% kumadoda kwaye ibe ngaphantsi kwe-25% kwabasetyhini;
• Linganisa ububanzi besinqe, ekufuneka ibe ngaphantsi kwe-80 cm kwabasetyhini kunye ne-90 cm kumadoda;
• Thatha uvavanyo lwe-ergospirometric, evavanya inqanaba lokuqina komzimba, ukusebenza kwentliziyo nemiphunga;
• Thatha uvavanyo lwegazi ukuvavanya i-glucose, i-triglycerides kunye ne-cholesterol, umzekelo.

Kuphela kusemva kokuya kwagqirha apho umqeqeshi anokumisela uqeqesho lomntu ukuze akwazi ukunciphisa umzimba kwaye abaleke ngaphandle kokuthatha umngcipheko.

Yintoni oza kuyitya ngaphambi nasemva komdyarho

Xa utyebe kakhulu, kuya kufuneka unxibelelane nengcali yesondlo ukuze wenze ukutya okuhambelana neemfuno zakho. Isondlo esichanekileyo siyimfuneko ngaphambi nasemva kokusebenza, njengoko kufuneka ukubonelela ngombane owaneleyo kwiimfuno, ukunciphisa ukonakala kwemisipha kunye nokukhuthaza ukubuyela emzimbeni.

Ukongeza, ukusela ubuncinci isiqingatha selitha lamanzi ngelixa uqhuba kwaye unxibe ukukhanya, izihlangu ezifanelekileyo ezifanelekileyo kuhlobo lomgama obalulekileyo.