Izibonelelo eziphambili zokuDada

Umxholo

• Izibonelelo ezi-5 zokudada
• 1. Isebenza ngomzimba wonke
• 2. Yomeleza amalungu kunye nemisipha
• 3. Kukunceda ukunciphisa umzimba kwaye utshise amanqatha
• 4. Yilwa noxinzelelo kwaye uphucule inkumbulo
• 5. Ukuphucula ukuphefumla

Ukuqubha ngumdlalo ophucula amandla, imisipha yeethoni kwaye usebenze kuwo wonke umzimba, ukhuthaza amalungu kunye nemisipha kwaye uncede kulawulo lobunzima kunye nokutsha kwamafutha. Ukuqubha ngumdlalo we-aerobic ofanelekileyo kuyo yonke iminyaka, abantu abadala, abafazi abakhulelweyo okanye iintsana, njengoko luhlobo lomsebenzi womzimba onomngcipheko omncinci kunye nefuthe emathanjeni. Funda kabanzi malunga nokubhukuda kweentsana kwizizathu ezi-7 zokubeka umntwana wakho ekubhukuda.

Kukho iindlela ngeendlela zokuqubha ezinokwenziwa: ukukhasa, umva, isifuba kunye nebhabhathane, nangona kunjalo, kwiiklasi zokuqala kuyinto eqhelekileyo ukuba utitshala afundise izinto ezisisiseko, ezinje ngokufunda ukuphulukana noloyiko lwamanzi nokwazi indlela yokudada, umzekelo. umzekelo. Ngokuthe ngcembe, umntu uya kufunda imithambo kunye neendlela eziya kumnceda ukuba adade ngokuchanekileyo. Yiyo loo nto kucetyiswa ukuba uthathe izifundo zokuqubha izihlandlo ezi-2 ukuya kwezi-3 ngeveki, imizuzu engama-30 ukuya kwengama-50 ngalo lonke ixesha.

Izibonelelo ezi-5 zokudada

Ukuqubha kunezibonelelo ezininzi zempilo, phakathi kwazo esinokuthi sichaze:

1. Isebenza ngomzimba wonke

Ukuqubha ngumdlalo ogqityiweyo, osebenza kakhulu kwimisipha yomzimba, ngokungafaniyo nokwenzeka kulwakhiwo lomzimba, umzekelo, apho imithambo yenziwa khona ngendlela yangaphakathi.

Ukongeza, lo mdlalo wonyusa ubhetyebhetye kwezihlunu, ke yinto ebonakalayo eyenziwa ngoogqirha ukunceda ekubuyiseleni ukwenzakala okanye ngexesha lokubuyisela emva kotyando.

2. Yomeleza amalungu kunye nemisipha

Lo mdlalo unceda ukugcina amalungu kunye nemisipha zisetyenzisiwe kwaye zisempilweni, ngelixa kuphucula ubhetyebhetye kunye nokuma komzimba.

Ukongeza, lo ngumdlalo ofanelekileyo kuyo yonke iminyaka kuba ngumdlalo ophantsi onefuthe eliphantsi njengempembelelo yamanzi, ilungele ngokukodwa abantu abadala apho ingozi yokwenzakala inkulu.

3. Kukunceda ukunciphisa umzimba kwaye utshise amanqatha

Njengoko lo ngumdlalo owenziwe emanzini, izihlunu ziyanyanzeliswa ukuba zenze umzamo omkhulu, ogqiba ukwandisa inkcitho yeekhalori. Kodwa njengayo yonke imidlalo, inkcitho yekhalori yokuqubha ixhomekeke kubungakanani bokuzilolonga kunye nokwehla kobunzima, ekudibaneni kwayo nokutya okunempilo, okulinganiselayo kunye neekhalori ezisezantsi.

4. Yilwa noxinzelelo kwaye uphucule inkumbulo

Ukuqubha kukhuthaza ukonwaba kunye nokuba sempilweni, kuba ukuzilolonga kuphucula ukwaneliseka kunye neemvakalelo. Ukongeza, njengoko ikwaphucula ukujikeleza kwegazi kunye neoksijini yegazi, ekugqibeleni ukuphucula imemori kunye namandla okuqiqa.

5. Ukuphucula ukuphefumla

Ukuqubha ngumdlalo oneemfuno ezinkulu zokuphefumla, okuphucula kakhulu ukuphefumla kunye namandla e-aerobic. Ngokuqubha, kukho ukomelela okukhulu kwezihlunu zodonga lwesifuba, ezivumela ukucutha okungcono kunye nokwandiswa komphunga, ukuvumela imiphunga ukuba ibethelele ioksijini egazini.