Izibonelelo ezi-5 eziphezulu zokuhamba ngebhayisikile

Umxholo

• 1. Ukuphucula ukufaneleka
• 2. Ukukhuthaza impilo yentliziyo
• 3. Kukunceda ukunciphisa umzimba
• 4. Yilwa nokulala
• 5. Ukukhuthaza ukuziva wonwabile
• Uqeqesho lwebhayisikile ukunciphisa umzimba

Ukuhamba ngebhayisikile kukunceda ukuba unciphise umzimba kwaye kukuzilolonga kubantu abaphethwe lutshintsho olubangelwe bubunzima obugqithisileyo, ezinje ngomqolo, idolo okanye iingxaki zamaqatha, kuba yindlela yokulahla iikhalori ngaphandle kokufaka amandla nangakumbi kumalungu.

Ukukhwela ibhayisekile, kufuneka unxibe iimpahla ezifanelekileyo kunye nezihlangu, kunye namanzi okusela kubushushu begumbi, ukuthintela iingxaki zamathambo kunye nokuphelelwa ngamanzi emzimbeni. Kukwabaluleke kakhulu ukusebenzisa ukhuseleko olwaneleyo ukuthintela iingozi.

Izibonelelo zokukhwela ibhayisekile zikhulu xa usitya usempilweni kwaye wenza lo msebenzi, ubuncinci ama-3 ngeveki, ukuvumela ixesha lokuba iintlungu zemisipha zidlule kunye nemisipha ukuba ikhule.

Ezona zibonelelo ziphambili zokuhamba ngebhayisikile zezi:

1. Ukuphucula ukufaneleka

Ukuhamba ngebhayisikile ngumsebenzi we-aerobic kwaye, ke ngoko, lo msebenzi unceda ukuphucula amandla e-cardiorespiratory kwaye, ngenxa yoko, imeko yomzimba.

2. Ukukhuthaza impilo yentliziyo

Xa uhamba ngebhayisikile, kunokwenzeka ukuba usebenze izihlunu ezininzi, ukukhuthaza ukuphucula ukujikeleza kwegazi kunye nokuphuculwa kwemfezeko yemikhumbi, ukongeza ekulawuleni amanqanaba e-cholesterol kunye nokuthintela ukuqokelelwa kwamafutha ngaphakathi kwimithambo. Ke, ukuziqhelanisa nolu hlobo lomsebenzi kunako ukunciphisa umngcipheko wokuphuhliswa kwe-atherosclerosis kunye noxinzelelo lwegazi, umzekelo.

3. Kukunceda ukunciphisa umzimba

Ukuhamba ngebhayisikile kunokukhuthaza ukutshiswa kweekhalori ezingama-400 ngeyure, ukongeza kwigalelo ekuqiniseni imilenze kunye nezihlunu zesisu, ezinceda ukutyeba kunye nokulahleka kwamafutha. Nangona kunjalo, ukuze ukunciphisa umzimba kusebenze, kubalulekile ukuba ube nokutya okunokulinganisela kunye nokusempilweni, ngokwenjongo, ukongeza ekwenzeni eminye imithambo rhoqo.

4. Yilwa nokulala

Xa ukhwela ibhayisekile kunokwenzeka ukuba usebenzise amandla omzimba, ukuze ebusuku kube lula ukulala. Ukongeza, njengoko isenzo sokwenza umthambo sikhokelela ekukhululweni kwee-neurotransmitters kwaye sikhuthaza ukuphumla kwezihlunu, sinokuqwalaselwa njengeqabane lokulwa ukuphuthelwa. Nantsi indlela yokunyanga ukulala.

5. Ukukhuthaza ukuziva wonwabile

Ngexesha lokuhamba ngenyawo, ii-endorphins zikhutshwa ziye egazini, ezinceda ukukhuthaza imvakalelo yempilo-ntle. Ukongeza, ngenxa yokukhutshwa kwee-endorphins, kunokwenzeka ukuba umntu azive elungele ngakumbi, ke, ukusebenza kolu hlobo lomsebenzi kunokunceda kunyango loxinzelelo kunye noxinzelelo, umzekelo.

Uqeqesho lwebhayisikile ukunciphisa umzimba

Ukukhawulezisa inkqubo yokwehla kobunzima namafutha ngelixa uhamba ngebhayisikile, amandla oqeqesho ayonyuswa, nokuba kungokunyusa umgama ogqunywe okanye ngoqeqesho lwexeshana, oluqhele ukwenziwa kwibhayisikile emileyo equlathe isantya okanye isantya esitshintshisanayo. . Jonga ukuba uqeqesho lwexeshana lwenziwa njani.

Ukongeza, enye yeendlela zokunyusa uxinizelelo loqeqesho lwebhayisikile kukujikeleza ixesha elithile umile, ukwenza malunga nokuphindaphinda emi emi-6, yemizuzu emi-2 inye, ulumke ungagqithisi kwiziphindaphindwe ezi-6 zokuqala, ukuze ukwazi ukufezekisa nyamezela lonke uqeqesho.

Ukufumana iziphumo ezingcono kuqeqesho lweebhayisikile, kubalulekile ukuba ube nokutya okusempilweni kunye nokulinganisela ngokwenjongo. Jonga ezinye iingcebiso zokwehla kwesisindo esifanelekileyo kwividiyo engezantsi: