Iinkcazo zeMiqathango yezeMpilo: Ukufaneleka

Umxholo

• Ukubalwa komsebenzi
• Umthambo weAerobic
• Isilinganiselo seMetabolic Metabolic
• Isalathiso sobunzima bomzimba
• Phola
• Ibhalansi yamandla
• Amandla asetyenzisiweyo
• Ubhetyebhetye (Uqeqesho)
• Inqanaba lentliziyo
• Ubungakanani bentliziyo
• Ukubila
• Ukuxhathisa / ukuQinisa uQeqesho
• Inqanaba lentliziyo ekujoliswe kulo
• Shushubeza
• Ukungeniswa kwaManzi
• Ubunzima (Ubunzima bomzimba)

Ukuzigcina usempilweni yinto ebalulekileyo onokuyenza kwimpilo yakho. Zininzi izinto zomzimba onokuzenza ukuze uhlale ulungile. Ukuqonda la magama omeleleko kunokukunceda wenze olona hlobo lomthambo.

Fumana iinkcazo ezingakumbi ngoQeqesho | Impilo Jikelele | Izimbiwa | Isondlo | Iivithamini

Ukubalwa komsebenzi

Umsebenzi womzimba yiyo nayiphi na intshukumo yomzimba esebenza kwimisipha yakho kwaye ifuna amandla ngakumbi kunokuphumla. Ukuhamba, ukubaleka, ukudanisa, ukuqubha, i-yoga, kunye negadi yimizekelo embalwa yomzimba.
Imvelaphi: Intliziyo yeSizwe, iMiphunga kunye neZiko leGazi

Umthambo weAerobic

Ukuzivocavoca umzimba yi-Aerobic yinto ehambisa izihlunu zakho ezinkulu, ezinje ngeengalo nemilenze yakho. Kukwenza uphefumle ngamandla kwaye intliziyo yakho ibethe ngokukhawuleza. Imizekelo ibandakanya ukubaleka, ukuqubha, ukuhamba ngebhayisikile. Ngokuhamba kwexesha, umsebenzi oqhelekileyo we-aerobic wenza intliziyo kunye nemiphunga yakho yomelele kwaye ikwazi ukusebenza ngcono.
Imvelaphi: Intliziyo yeSizwe, iMiphunga kunye neZiko leGazi

Isilinganiselo seMetabolic Metabolic

Umgangatho we-basal metabolic ngumlinganiso wamandla ayimfuneko ukugcina imisebenzi esisiseko, njengokuphefumla, ukubetha kwentliziyo, kunye nokwetyisa.
Imvelaphi: NIH iMedlinePlus

Isalathiso sobunzima bomzimba

Isalathiso sobunzima bomzimba (BMI) luqikelelo lwamafutha omzimba wakho. Kubalwa kubude bakho kunye nobunzima bakho. Ingakuxelela ukuba ungaphantsi komzimba, uqhelekile, ungaphezulu okanye utyebe kakhulu. Inokukunceda ukulinganisa umngcipheko wezifo ezinokuthi zenzeke ngamanqatha omzimba amaninzi.
Imvelaphi: Intliziyo yeSizwe, iMiphunga kunye neZiko leGazi

Phola

Iseshoni yomsebenzi wakho womzimba kufuneka iphele ngokuthe chu ngokuthe chu. Unako ukupholisa phantsi ngokutshintsha ukuya kwimisebenzi engenamandla kangako, njengokuhamba ubaleka uye ekuhambeni. Le nkqubo ivumela umzimba wakho ukuba uphumle kancinci kancinci. Ukuphola kunokuhlala imizuzu emi-5 okanye ngaphezulu.
Imvelaphi: Intliziyo yeSizwe, iMiphunga kunye neZiko leGazi

Ibhalansi yamandla

Ibhalansi phakathi kweekhalori ozifumanayo xa usitya kunye nokusela kunye nezo uzisebenzisayo ngokwenza izinto zomzimba kunye neenkqubo zomzimba njengokuphefumla, ukwetyisa ukutya, kwaye, ebantwaneni, ukukhula.
Imvelaphi: IZiko leLizwe leSwekile kunye neZifo zeDigestive kunye neZintso

Amandla asetyenzisiweyo

Amandla lelinye igama kwiikhalori. Into oyityayo noyiselayo "kukungenisa ngaphakathi." Into oyitshisayo ngomsebenzi womzimba "ukuphuma kwamandla."
Imvelaphi: Intliziyo yeSizwe, iMiphunga kunye neZiko leGazi

Ubhetyebhetye (Uqeqesho)

Uqeqesho lokuzivumelanisa neemeko ngumthambo wolule kwaye wandise izihlunu zakho. Inokukunceda ukuphucula ubhetyebhetye ngokudibeneyo kunye nokugcina izihlunu zakho ziqinile. Oku kunokunceda ukunqanda ukwenzakala. Eminye imizekelo yiyoga, tai chi, kunye neepilates.
Imvelaphi: Intliziyo yeSizwe, iMiphunga kunye neZiko leGazi

Inqanaba lentliziyo

Inqanaba lentliziyo, okanye ukubetha kwentliziyo, kukangaphi ukubetha kwentliziyo yakho ngexesha-ngesiqhelo umzuzu. Ukubetha okuqhelekileyo komntu omdala ngama-60 ukuya kwi-100 ukubetha ngomzuzu emva kokuphumla ubuncinci imizuzu eyi-10.
Imvelaphi: Intliziyo yeSizwe, iMiphunga kunye neZiko leGazi

Ubungakanani bentliziyo

Elona zinga liphezulu lentliziyo yakho liyakhawuleza ukubetha intliziyo yakho.
Imvelaphi: Intliziyo yeSizwe, iMiphunga kunye neZiko leGazi

Ukubila

Umbilo, okanye ukubila, lulwelo olucacileyo, olunetyiwa oluveliswa ngamadlala kulusu lwakho. Yindlela ophola ngayo umzimba wakho. Ukubila kakhulu kuqhelekile xa kushushu okanye xa usenza umthambo, uzive uxhalabile, okanye unefiva. Inokwenzeka kwakhona ngexesha lokuyeka ukuya exesheni.
Imvelaphi: NIH iMedlinePlus

Ukuxhathisa / ukuQinisa uQeqesho

Ukuxhathisa uqeqesho, okanye uqeqesho lokomelela, kukuzilolonga okwenzileyo kunye neethoni zemisipha. Inokuphucula amandla akho ethambo, ibhalansi kunye nokulungelelanisa. Eminye imizekelo yi-pushups, lunges, kunye ne-bicep curls zisebenzisa i-dumbbells.
Imvelaphi: Intliziyo yeSizwe, iMiphunga kunye neZiko leGazi

Inqanaba lentliziyo ekujoliswe kulo

Iithagethi zentliziyo yakho ekujolise kuyo yipesenti yezinga lokubetha kwentliziyo yakho, eyona ikhawulezayo ukubetha intliziyo yakho. Isekwe kubudala bakho. Inqanaba lomsebenzi elilungileyo kwimpilo yakho lisebenzisa iipesenti ezingama-50-75 zelona zinga liphezulu lentliziyo yakho. Olu luhlu yindawo ekujoliswe kuyo yenqanaba lentliziyo.
Imvelaphi: Intliziyo yeSizwe, iMiphunga kunye neZiko leGazi

Shushubeza

Iseshoni yomzimba wakho kufuneka iqale ngesantya esicothayo ukuya kwinqanaba ukunika umzimba wakho ithuba lokulungela intshukumo eyomeleleyo. Ukufudumala kufuneka kudlule malunga nemizuzu emi-5 ukuya kweli-10.
Imvelaphi: Intliziyo yeSizwe, iMiphunga kunye neZiko leGazi

Ukungeniswa kwaManzi

Sonke kufuneka sisele amanzi. Ukufuna okungakanani kuxhomekeke kubukhulu bakho, inqanaba lomsebenzi, kunye nemozulu apho uhlala khona. Ukugcina umkhondo wokutya kwakho amanzi kunceda ekuqinisekiseni ukuba ufumana ngokwaneleyo. Ukutya kwakho kubandakanya ulwelo oluselayo, kunye nolwelo olufumana ekutyeni.
Imvelaphi: NIH iMedlinePlus

Ubunzima (Ubunzima bomzimba)

Ubunzima bakho bubunzima okanye ubuninzi bobunzima bakho. Kubonakaliswe ngeeyunithi zeepawundi okanye iikhilogram.
Imvelaphi: NIH iMedlinePlus