Ukuzivocavoca njengoNcedo loxinzelelo

Umxholo

• Ngaba ulwenza njani uncedo lokunyanga uxinzelelo?
• Ufuna umthambo ongakanani?
• Zeziphi iintlobo zoNcedo lokuzivocavoca ngoxinzelelo?
• Jonga ugqirha wakho
• Ukuhamba okunengqondo: I-Yoga yokuXhalaba

Xa ufunyaniswe unesifo senhliziyo, kufuneka ulawule inani loxinzelelo olutsha rhoqo. Ukujongana notyelelo rhoqo lukagqirha, ukuqhela unyango olutsha, kunye nokuziqhelanisa notshintsho kwindlela ophila ngayo zezinye zezinto ezinokubangela ukuba ube noxinzelelo kunye noxinzelelo.

Ngethamsanqa, ungathatha amanyathelo alula okunceda ukunciphisa uxinzelelo. Uninzi lwala manyathelo lunokunceda ukuphucula impilo yakho iyonke, kubandakanya impilo yentliziyo yakho. Ukuzivocavoca yenye yezona ndlela zintle zokulwa uxinzelelo kunye nokulawula isifo sentliziyo.

Umsebenzi womzimba unokunceda ukuthoba uxinzelelo lwakho ngokubanzi kunye nokuphucula umgangatho wobomi, ngokwasemzimbeni nangokwasemzimbeni. Ukuzilolonga rhoqo kunokuba nefuthe elihle kwimood yakho ngokunciphisa uxinzelelo, uxinzelelo, umsindo kunye nokudakumba okuthobekileyo okuhlala kuhamba noxinzelelo. Inokuphucula umgangatho wokulala kwakho, onokuthi ube nefuthe elibi kuxinzelelo, uxinzelelo kunye noxinzelelo. Inokukunceda ukukhulisa amanqanaba akho okuzithemba.

Ngaba ulwenza njani uncedo lokunyanga uxinzelelo?

Umsebenzi womzimba uphucula amandla omzimba wakho wokusebenzisa ioksijini kunye nokuphucula ukuhamba kwegazi. Zombini ezi nguqu zinefuthe ngqo kwingqondo yakho. Ukuzilolonga kukonyusa imveliso yobuchopho bakho yee-endorphins. Ii-Endorphins "ziziva zilungile" ze-neurotransmitters ezinoxanduva "lwembaleki ephezulu" enqwenelekayo. Le yimvakalelo yempilo-ntle kunye nemincili efunyanwa ngabantu abaninzi emva kokuzilolonga.

Ukusebenza ngokwasemzimbeni kunokunceda ukususa ingqondo yakho kumaxhala akho. Ukuphindaphindwa kwesindululo esibandakanyeka kwimithambo yomzimba kukhuthaza ukugxila emzimbeni wakho, kunakwingqondo yakho. Ngokugxila kwisingqisho sokuhamba kwakho, ufumana uninzi lwezibonelelo ezifanayo zokucamngca ngelixa usebenza. Ukugxila kumsebenzi omnye womzimba kunokuvelisa amandla kunye nethemba. Oku kugxila kunokunceda ukubonelela ngokuzola kunye nokucaca.

Abanye abantu baqaphela ukuphucuka kwimo yabo kwangoko emva kokuzilolonga. Ezo mvakalelo azipheleli apho, kodwa ngokubanzi ziyenyuka emva kwexesha. Amathuba kukuba, uya kuqaphela ukwanda kweemvakalelo zentlalo-ntle njengoko uhlala uzinikele kwinkqubo yomzimba engaguquguqukiyo.

Ukongeza ekubeni nefuthe ngqo kumanqanaba oxinzelelo lwakho, ukuzilolonga rhoqo kukwakhuthaza impilo elungileyo ngezinye iindlela. Ukuphuculwa kwempilo yakho iyonke kunokunceda ngokungangqinelani ngokungangqalanga amanqanaba oxinzelelo. Ngokuphucula impilo yakho yomzimba kunye nempilo yentliziyo, awuzukuziva unoxinzelelo malunga.

Phakathi kwezinye zezibonelelo zayo ezongezelelweyo, umthambo unokunceda:

• yomeleza izihlunu namathambo akho
• yomeleza amajoni akho omzimba, anokuwunciphisa umngcipheko wokugula kunye nosulelo
• yehlisa uxinzelelo lwegazi, ngamanye amaxesha uninzi lwamayeza anyanga uxinzelelo lwegazi
• yonyusa amanqanaba e-cholesterol elungileyo egazini lakho
• phucula ukujikeleza kwegazi lakho
• phucula amandla akho okulawula ubunzima
• kukunceda ulale ngcono ebusuku
• yandisa amandla akho
• phucula umfanekiso wakho

Ufuna umthambo ongakanani?

Umbutho weAmerican Heart Association (AHA) ucebisa ukuba ufumane ubuncinci imizuzu eyi-150 yomsebenzi ophakathi we-aerobic veki nganye. Bacebisa ukuyaphula ngokujongana nemizuzu engama-30 yokuzilolonga ubuncinci iintsuku ezintlanu ngeveki. Ukuba ufutshane ngexesha, kwaye awunakulunga kwiseshoni yemizuzu engama-30, ukusebenza kwemizuzu eli-10 kubonisiwe ukuba kusebenza phantse kunye nemizuzu engama-30 ngaxeshanye.

I-AHA ikwakhuthaza ukuba ubandakanye ubuncinci iiseshoni ezimbini zemisebenzi yokuqinisa umsipha kwinkqubo yakho yeveki. Kuya kufuneka unike onke amaqela akho emisipha ukuba usebenze kakuhle, kubandakanya iingalo zakho, amagxa, isifuba, umqolo, isisu, imilenze, isisu kunye nezinye izihlunu ezingundoqo.

Qiniseka ukuba wakha inqanaba lomsebenzi wakho womzimba ngokuthe ngcembe ukuba umtsha kwinkqubo yomthambo. Umzekelo, ugqirha wakho unokucebisa ukuba uqale ngemizuzu engama-20 yokuzivocavoca i-aerobic, iintsuku ezintathu ngeveki, kwaye unyuke kancinci ukusuka apho.

Zeziphi iintlobo zoNcedo lokuzivocavoca ngoxinzelelo?

Zininzi iindlela zokuhlangabezana neethagethi zakho zomsebenzi weveki. Loluphi uhlobo lomsebenzi omele ukhethe?

Awudingi ukuba yimbaleki yemarathon okanye iimbaleki ezikhethiweyo ukuze ufumane uxinzelelo kuxinzelelo kwimithambo. Phantse naluphi na uhlobo lomthambo lunokuba luncedo.

Umzekelo, cinga ukuzama imithambo ye-aerobic efana:

• ukuqhuba ibhayisekile
• ukuhamba ngokukhawuleza okanye ukubaleka
• ukuqubha okanye ukwenza i-aerobics yamanzi
• ukudlala intenetya okanye ibhola yomdyarho
• ukudanisa
• ukuqhuba

Xa kuziwa kwimithambo eyomeleza imisipha, cinga ngokuzama ukuphakamisa ubunzima okanye imisebenzi enamaqela oxhathiso.

Nokuba into elula njengokulima igadi okanye ukhetha ukuthatha izinyuko kunokuba uyonyusa inokukuphakamisa ngokweemvakalelo.

Naluphi na uhlobo lokuzilolonga lunokunyusa ukomelela kwakho kunye nokunciphisa uxinzelelo. Nangona kunjalo, kubalulekile ukuba ukhethe umsebenzi owuthandayo kunokuba woyike. Ukuba awuthandi amanzi, sukukhetha ukuqubha njengomsebenzi wakho. Ukuba ingcinga yokubaleka ikwenza ube nexhala, uqeqesho lomdyarho we-5K alunakunceda ukunciphisa uxinzelelo lwakho. Zama imisebenzi eyahlukeneyo de ufumane eyonwabisayo. Xa wonwabile, uya kuba nakho ukunamathela kwindlela yakho yokuzilolonga.

Ukusebenza nomnye umntu kungongeza kwizibonelelo zoxinzelelo lokuzilolonga. Ukwabelana ngayo namalungu osapho lwabahlobo kunokwenza umthambo uzive wonwabile kwaye ungafani nomsebenzi.

Jonga ugqirha wakho

Ukuba uphelelwe yimilo okanye usemtsha ekusebenzeni, cela ugqirha wakho akukhokele ukuba zeziphi iindlela zokuzilolonga ezilungele wena. Banokukunceda uhlakulele indlela yokusebenza ekhuselekileyo nesebenzayo ngelixa uthatha imeko yakho kunye nenqanaba lokomelela kwiakhawunti. Xoxa ngamanqanaba afanelekileyo okuqina nogqirha wakho.

Unokonwabela izibonelelo zokuphelisa uxinzelelo lokuzilolonga nokuba awuphumlanga imo okanye awuyombaleki. Ukuzivocavoca rhoqo kunokukunceda uzive ungaphantsi koxinzelelo, unexhala, kwaye uxinezelekile, kwaye ukhululeke ngakumbi, unethemba kwaye wonwabile. Inokuyiphucula impilo yakho iyonke, kubandakanya impilo yentliziyo yakho.

Ukuhamba okunengqondo: I-Yoga yokuXhalaba