Uqala njani ukuQeqesha: Isikhokelo saBasaqalayo sokuSebenza

Umxholo

• Kutheni uzilolonga?
• Iindidi eziqhelekileyo zokuzilolonga
• Uqalisa njani
• 1. Jonga impilo yakho
• 2. Yenza iSicwangciso kwaye usete iiNjongo eziFezekileyo
• 3. Yenze Umkhwa
• Ufanele Wenze Umthambo Kangakanani?
• Inkqubo yeeveki enye yokuzivocavoca
• Zimbalwa iingcebiso kubaQalayo
• 1. Hlala Umanzi Amanzi
• 2. Ukunyusa isondlo sakho
• 3. Ukuzifudumeza
• 4. Phola Phantsi
• 5. Mamela uMzimba wakho
• Ungahlala njani ukhuthazekile
• Umgca osezantsi
• Ufanele Wenze Umthambo Kangakanani?
• Inkqubo yeeveki enye yokuzivocavoca
• Zimbalwa iingcebiso kubaQalayo
• 1. Hlala Umanzi Amanzi
• 2. Ukunyusa isondlo sakho
• 3. Ukuzifudumeza
• 4. Phola Phantsi
• 5. Mamela uMzimba wakho
• Ungahlala njani ukhuthazekile
• Umgca osezantsi

Ukuzilolonga rhoqo yenye yezona zinto zibalaseleyo onokuzenza empilweni yakho.

Kungekudala emva kokuba uqale ukwenza umthambo, uya kuqala ukubona kwaye uzive izibonelelo zomsebenzi womzimba onokuba nawo emzimbeni nakwimpilo yakho.

Nangona kunjalo, ukwenza umthambo kwimisebenzi yesiqhelo kufuna ukuzimisela okukhulu, kwaye ukunamathela kuyo kwixesha elide kufuna uqeqesho.

Ukuba ucinga ngokuqala ukwenza umthambo kodwa ungazi ukuba ungaqala ngaphi, eli nqaku lelakho. Nantsi yonke into ofuna ukuyifumana malunga nokuqala kwesiqhelo kwaye unamathele kuyo.

Kutheni uzilolonga?

Ukuzivocavoca rhoqo kubonisiwe ukuphucula impilo yakho ().

Izibonelelo zayo eziphambili zibandakanya ukukunceda ukufezekisa kunye nokugcina ubunzima bomzimba obunempilo, ukugcina ubunzima bemisipha kunye nokunciphisa umngcipheko wesifo esinganyangekiyo (,,,).

Ukongeza, uphando lubonakalisile ukuba umthambo unokuyonyusa imo yovakalelo lwakho, ukonyuse impilo yakho yengqondo, kukuncede ulale ngcono kwaye uphucule nobomi bakho ngokwesondo (,,,).

Kwaye ayisiyiyo yonke loo nto - inokukunceda ugcine amanqanaba emandla alungileyo ().

Ngamafutshane, umthambo unamandla kwaye ungabutshintsha ubomi bakho.

Ukuzivocavoca kunokuphucula ukusebenza kwengqondo, kunciphise umngcipheko wesifo esinganyangekiyo kwaye kukunciphise umzimba.

Iindidi eziqhelekileyo zokuzilolonga

Kukho iintlobo ezahlukeneyo zomthambo, kubandakanya:

• IAerobic: Ngokwesiqhelo isiseko sayo nayiphi na inkqubo yokomelela komzimba, kubandakanya amaxesha okuhamba okuqhubekayo. Imizekelo ibandakanya ukudada, ukubaleka nokudanisa.
• Ukomelela: Inceda ukwandisa amandla omzimba kunye namandla. Imizekelo ibandakanya uqeqesho lokunganyangeki, iiplyometri, ukuphakamisa ubunzima kunye nokuprinta.
• ICalisthenics: Iintshukumo zomzimba ezisisiseko ezenziwa ngaphandle kwezixhobo zokuzivocavoca kunye nesantya esiphakathi. Imizekelo ibandakanya iinyanga, ukuhlala phezulu, ukunyusa kunye nokutsala.
• Uqeqesho lwexesha eliphakamileyo (HIIT): Kubandakanya ukuphindwaphindwa kokuqhawuka okufutshane kokuzivocavoca ngamandla okulandelwa yimithambo ephantsi okanye amaxesha okuphumla.
• Iinkampu zebhutsi: Ixesha elisekwe-kuphezulu, amandla aphezulu okujikeleza okudibanisa i-aerobic kunye nokuxhathisa.
• Ibhalansi okanye uzinzo: Yomeleza izihlunu kwaye iphucule ukulungelelaniswa komzimba. Imizekelo ibandakanya ii-Pilates, tai chi poses kunye noqeqesho olomeleleyo lokuqinisa.
• Bhetyebhetye: Ukuncedisa ukubuyiswa kwemisipha, kugcina ukunyakaza kunye nokuthintela ukulimala. Imizekelo ibandakanya iyoga okanye iintshukumo ezolula izihlunu ezizodwa.

Le misebenzi ingentla inokwenziwa ngokukodwa okanye idityanisiwe. Into ebalulekileyo kukwenza oko kukufanele kwaye wonwabe ngako.

Iindidi eziqhelekileyo zomthambo zibandakanya i-aerobic, amandla, i-calisthenics, i-HIIT, iinkampu zebhutsi, ubhetyebhetye kunye nozinzo. Ungazenza ngokwahlukeneyo okanye ngokudibeneyo.

Uqalisa njani

Kubalulekile ukuqwalasela izinto ezimbalwa ngaphambi kokuba uqale umthambo.

1. Jonga impilo yakho

Kubalulekile ukudibana nogqirha wakho kwaye ufumane uviwo lonyango ngaphambi kokuqala umthambo.

Oku kubaluleke ngakumbi kwabo bangaqhelanga ukwenza imisebenzi yomzimba enzima, kunye nabantu abaneminyaka engama-45 nangaphezulu.

Ukuhlolwa kwangoko kunokufumanisa naziphi na iingxaki zempilo okanye iimeko ezinokukubeka emngciphekweni wokonzakala ngexesha lokuzilolonga.

Inokukunceda ukuba usebenze ngokuzilolonga, wenze kube lula kuwe kunye nomqeqeshi wakho ukuba uqonde ukusikelwa umda kwakho kwaye wenze isicwangciso sokuzilolonga esenzelwe iimfuno zakho ezithile.

2. Yenza iSicwangciso kwaye usete iiNjongo eziFezekileyo

Nje ukuba uthathe isigqibo sokuqalisa ukuzilolonga rhoqo, zama ukwenza isicwangciso esibandakanya amanyathelo afikelelekayo kunye neenjongo.

Enye indlela yokwenza oku kukuqala ngesicwangciso samanyathelo alula oza kuwalandela. Emva koko ungaqhubeka nokwakha kuyo njengoko inqanaba lomzimba liphucuka.

Umzekelo, ukuba injongo yakho kukugqiba uhambo lweekhilomitha ezintlanu, ungaqala ngokwakha isicwangciso esibandakanya ukuhamba okufutshane.

Nje ukuba ukwazi ukugqiba loo mijikelo imfutshane, yonyusa umgama de ube uqhuba iikhilomitha ezintlanu ngokuqhubekekayo.

Ukuqala ngeenjongo ezincinci akuyi kukonyusa kuphela amathuba okuphumelela, kuya kukugcina ukhuthazeka kuwo onke amanyathelo endlela.

3. Yenze Umkhwa

Elinye icandelo eliphambili lomsebenzi wempumelelo kukunamathela kwinkqubo yakho.

Kubonakala kulula ukuba abantu bagcine inkqubo yomthambo kwixesha elide ukuba bayayenza kwaye bayenza rhoqo ().

Uphengululo lwezifundo kugqitywe ukuba endaweni yokuziphatha okungenampilo ngomkhwa omtsha osempilweni yindlela entle yokuyigcina kwixesha elide ().

Ngapha koko, ukwenza ishedyuli okanye ukuzilolonga ngaxeshanye yonke imihla ziindlela ezilungileyo zokugcina umkhwa wakho kunye nokuwenza uqhubeke.

Umzekelo, ungenza umthambo njengesiqhelo ngokucwangcisa ukusebenza kanye emva komsebenzi yonke imihla.

Ngaphambi kokuba uqale usebenze, yenza uvavanyo lwezempilo kwaye wenze isicwangciso esineenjongo ezifanelekileyo. Emva koko, yenza umthambo umkhwa ngokuwufaka kwinkqubo yakho yemihla ngemihla.

Ufanele Wenze Umthambo Kangakanani?

Akudingeki ukuba ube yimbaleki ephezulu okanye usebenzise ukusebenzela iiyure ukuqala ukuzilolonga namhlanje.

Ikholeji yaseMelika yoNyango lwezeMidlalo iingcebiso zangoku zomsebenzi zibandakanya ubuncinci imizuzu eyi-150 yokuzivocavoca umzimba ngokulinganayo ngeveki (,).

Le mizuzu engama-150 inokuqwalaselwa nangayiphi na indlela oyifunayo. Ngokomzekelo, unokwenza umzuzu wokuzilolonga imizuzu engama-30 ngeveki okanye u-35 ukuya ku-40-umzuzu wokuzilolonga yonke imihla.

Nangona kunjalo, uphononongo lwakutsha nje lubonakalisile ukuba ukupakisha le mfuno iphantsi kwiseshoni yoqeqesho enye okanye ezimbini ngeveki kunokuba luncedo njengokuhambisa iiseshoni kuyo yonke iveki ().

Ngokubanzi, kubalulekile ukuqala kancinci kwaye wandise amandla njengoko usakha inqanaba lakho lokuqina.

Okokugqibela, nangona inani lemihla ngemihla lomzimba liyimfuneko kwimpilo elungileyo, ukuvumela umzimba wakho ukuba uphumle kubalulekile nawo.

Ukungavumeli umzimba wakho ukuba uphinde uchache kuxinzelelo lokuzilolonga kukonyusa umngcipheko wokonzakala, njengokuphazamiseka kwemisipha kunye noxinzelelo loxinzelelo, kwaye kunokubangela ukuqaqanjelwa sisifo (i-OTS).

Ukuzilolonga kakhulu kunokwenza buthathaka amajoni akho omzimba kunye nokwandisa umngcipheko wosulelo, ukungalingani kwehomoni, imeko yokudakumba nokudinwa okungapheliyo (,,).

Isincomo esincinci sokuzilolonga ubuncinci imizuzu eyi-150 ngeveki. Nangona kunjalo, kubalulekile ukuqala kancinci kwaye uvumele umzimba wakho uphumle amaxesha ngamaxesha.

Inkqubo yeeveki enye yokuzivocavoca

Apha ngezantsi kukho inkqubo ekulula ukuyilandela, yeveki enye yokwenza umthambo engafuni zixhobo kwaye eya kukuthatha kuphela imizuzu engama-30 ukuya kwengama-45 ngosuku ukuyigqiba.

Le nkqubo inokuhlengahlengiswa kwinqanaba lakho lokuqina kwaye yenziwa njengocelomngeni njengoko ufuna.

UMvulo: Imizuzu engama-40 yokuhamba ngokukhawuleza okanye ukuhamba ngokukhawuleza.

ULwesibini: Usuku lokuphumla.

ULwesithathu: Hamba ngokukhawuleza imizuzu eli-10. Emva koko, gcwalisa iisekethe ezilandelayo, uphumle i-1 min. emva kweseti nganye kodwa hayi phakathi kokuzilolonga. Yolula emva koko.

• Isekethe # 1: Iiseti ezi-3 eziguqula imiphunga eli-10 kumlenze ngamnye, ii-push-up ezili-10, izihlalo ezili-10 zokuhlala
• Isekethe # 2: Iiseti ezi-3 zitshintshana nge-10 chair-dips, 10 jacks jump, 10 air-squats

ULwesine: Usuku lokuphumla.

ULwesihlanu: Ukuhamba ngebhayisikile okomzuzu-30 okanye ijog engaphakathi.

UMgqibelo: Usuku lokuphumla.

ICawe: Baleka, ubaleka okanye uthathe uhambo olude kangangemizuzu engama-40.

Inkqubo yeveki enye ingentla sisampulu elula yokuqalisa. Ukufumana ezinye izimvo zokuzilolonga kunye nezicwangciso, jonga ezi zinto zilandelayo:

• Ukusebenza ngokukhawuleza komzimba okungu-9 onokukwenza naphina (akukho zixhobo ziyimfuneko)
• Izicwangciso zomsebenzi ezijolise kumalungu athile omzimba nakumanqanaba ahlukeneyo ezakhono
• Ukusebenza okungama-7 kwabaqalayo kwiinjongo ezahlukeneyo kunye namalungu omzimba
• Ukuzilolonga nohlobo oluthile lomzimba

Kukho iindlela ezahlukeneyo zokuzilolonga onokuzenza, kwaye isicwangciso esingasentla ngumzekelo omnye wokukunceda ukuba uqalise ukusebenza.

Zimbalwa iingcebiso kubaQalayo

1. Hlala Umanzi Amanzi

Ukusela amanzi ngamanzi yonke imihla kubalulekile ekugcineni amanqanaba e-hydration esempilweni.

Ukuzalisa ulwelo ngexesha lokuzilolonga kubalulekile ekugcineni ukusebenza ngokukuko, ngakumbi xa usenza umthambo kumaqondo obushushu ashushu (,).

Ngaphaya koko, ukuhambisa amanzi emva kokuzilolonga kunokukunceda ukuba uphinde uphinde ulungele iseshoni yoqeqesho olulandelayo (,).

2. Ukunyusa isondlo sakho

Qiniseka ukuba usebenzisa ukutya okusempilweni ukuxhasa inkqubo yakho yokomelela komzimba.

Onke amaqela okutya ayimfuneko ukugcina amanqanaba amandla asempilweni kwaye ufumane okuninzi kuqeqesho lwakho. IiCarbs zibaluleke ngokukodwa, njengoko zinokuhambisa izihlunu zakho ngaphambi kokuzilolonga ().

IiCarbs zibalulekile nasemva kokuzivocavoca ukuzalisa iivenkile ze-glycogen kwaye zincede ukufunxwa kwee-amino acid kwiimisipha zakho ngexesha lokubuyisela ().

Ukongeza, iprotein iphucula ukubuyiswa kwemisipha emva kokuzivocavoca, ilungisa umonakalo wethishu kwaye yakha ubunzima bemisipha (,).

Okokugqibela, ukutya rhoqo amanqatha asempilweni kubonisiwe ukunceda ukutshisa amanqatha omzimba kunye nokugcina amafutha emisipha ngexesha lokuzilolonga, okwenza amandla akho ahlale ixesha elide ().

Cofa kula makhonkco ngolwazi oluthe kratya malunga nokusebenza kwangaphambili kunye nokusebenza emva kokuzilolonga.

3. Ukuzifudumeza

Kubalulekile ukufudumala ngaphambi kokuzivocavoca. Ukwenza njalo kunokunceda ukukhusela ukulimala kunye nokuphucula ukusebenza kwakho kwezemidlalo (,).

Inokuphucula ubhetyebhetye bakho kwaye incede ukunciphisa ukukhathazeka emva kokuzilolonga kwakho ().

Qalisa nje ukuzilolonga kwakho ngokwenza umthambo njengeejingi zengalo, ukukhaba umlenze kunye nokuhamba kwemiphunga.

Ngenye indlela, unokuzifudumeza ngokwenza iintshukumo ezilula zomthambo oceba ukuwenza. Umzekelo, hamba ngaphambi kokuba ubaleke.

4. Phola Phantsi

Ukupholisa umoya kubalulekile kuba kunceda umzimba wakho ubuyele kwimeko yawo yesiqhelo.

Ukuthatha imizuzu embalwa ukupholisa kunokunceda ukubuyisela ukujikeleza kwegazi okuqhelekileyo kunye neepateni zokuphefumla kwaye kunciphise nethuba lokuqaqanjelwa sisihlunu (,).

Eminye imibono epholileyo kubandakanya ukuhamba ukukhanya emva kokuzivocavoca i-aerobic okanye ukolula emva koqeqesho lokumelana.

5. Mamela uMzimba wakho

Ukuba awuqhelanga ukusebenza yonke imihla, khumbula imida yakho.

Ukuba uziva iintlungu okanye ukungonwabi ngelixa uzilolonga, yeka kwaye uphumle ngaphambi kokuqhubeka. Ukutyhala kwintlungu asiyongcamango ilungileyo, njengoko kunokubangela ukwenzakala.

Kwakhona, khumbula ukuba ukusebenza nzima nangakumbi ngokukhawuleza akubangcono.

Ukuthatha ixesha lakho ukuqhubela phambili ngenkqubo yakho yokomelela komzimba kunokukunceda ugcine inkqubo yakho kwixesha elide kwaye ulisebenzise kakhulu.

Qiniseka ukuba uhlala unamanzi, utye ukutya okunezondlo, ufudumale ngaphambi kokuba wenze umthambo, phola emva koko umamele umzimba wakho.

Ungahlala njani ukhuthazekile

Isitshixo sokuhlala ukhuthazeka kunye nokwenza umthambo kukuzonwabisa ngelixa usenza. Oku kukuvumela ukuba ungoyiki ukwenza umthambo.

Njengesampulu yenkqubo yokuzivocavoca eboniswe apha ngasentla, ungadibanisa imisebenzi ngelixa uyigcina imnandi kuwe.

Ukujoyina indawo yokuzivocavoca okanye yeqela lokuzilolonga njengeyoga okanye iPilates, ukuqesha umqeqeshi okanye ukwenza imidlalo yeqela kukwayimibono elungileyo yokunyusa inkuthazo kunye nokonwaba ().

Ukusebenza njengeqela okanye nomhlobo kunokunceda ekugcineni uxanduva kwaye kukukhuthaze ukuba uqhubeke nomsebenzi wakho olungileyo.

Ngapha koko, ukulandelela inkqubela phambili yakho, njengokungena kwakho ekuphakamiseni ubunzima okanye ukuqaphela amaxesha akho okubaleka, kunokukunceda uhlale unomdla wokuphucula iirekhodi zakho.

Ukugcina inkuthazo yakho, hlanganisa ukusebenza kwakho, joyina umthambo okanye iqela lezemidlalo kwaye ulandele inkqubela yakho.

Umgca osezantsi

Ukuqala inkqubo entsha yomthambo kunokuba ngumceli mngeni. Nangona kunjalo, ukuba neenjongo zokwenyani kunokukunceda ugcine inkqubo yokomelela komzimba kwixesha elide.

Zininzi iintlobo ezahlukeneyo zomzimba onokukhetha kuzo. Fumana ezimbalwa ezisebenzela wena kwaye uqiniseke ukuba uyazitshintsha ngamanye amaxesha.

Injongo kukuqala kancinci, ukwakha inqanaba lokuqina komzimba wakho kwaye umzimba wakho uphumle amaxesha ngamaxesha ukunqanda ukwenzakala.

Ukugcina umkhondo wenkqubela phambili yakho okanye ukujoyina iqela lempilo kunokukunceda uhlale ukhuthazekile kwaye ufezekise iinjongo zakho. Kwakhona kubalulekile ukutya ukutya okunempilo kunye ne-hydrate rhoqo.

Ke ulinde ntoni? Qala ukuzilolonga namhlanje!

Elinye icandelo eliphambili lomsebenzi wempumelelo kukunamathela kwinkqubo yakho.

Kubonakala kulula ukuba abantu bagcine inkqubo yomthambo kwixesha elide ukuba bayayenza kwaye bayenza rhoqo ().

Uphengululo lwezifundo kugqitywe ukuba endaweni yokuziphatha okungenampilo ngomkhwa omtsha osempilweni yindlela entle yokuyigcina kwixesha elide ().

Ngapha koko, ukwenza ishedyuli okanye ukuzilolonga ngaxeshanye yonke imihla ziindlela ezilungileyo zokugcina umkhwa wakho kunye nokuwenza uqhubeke.

Umzekelo, ungenza umthambo njengesiqhelo ngokucwangcisa ukusebenza kanye emva komsebenzi yonke imihla.

Ngaphambi kokuba uqale usebenze, yenza uvavanyo lwezempilo kwaye wenze isicwangciso esineenjongo ezifanelekileyo. Emva koko, yenza umthambo umkhwa ngokuwufaka kwinkqubo yakho yemihla ngemihla.

Ufanele Wenze Umthambo Kangakanani?

Akudingeki ukuba ube yimbaleki ephezulu okanye usebenzise ukusebenzela iiyure ukuqala ukuzilolonga namhlanje.

Ikholeji yaseMelika yoNyango lwezeMidlalo iingcebiso zangoku zomsebenzi zibandakanya ubuncinci imizuzu eyi-150 yokuzivocavoca umzimba ngokulinganayo ngeveki (,).

Le mizuzu engama-150 inokuqwalaselwa nangayiphi na indlela oyifunayo. Ngokomzekelo, unokwenza umzuzu wokuzilolonga imizuzu engama-30 ngeveki okanye u-35 ukuya ku-40-umzuzu wokuzilolonga yonke imihla.

Nangona kunjalo, uphononongo lwakutsha nje lubonakalisile ukuba ukupakisha le mfuno iphantsi kwiseshoni yoqeqesho enye okanye ezimbini ngeveki kunokuba luncedo njengokuhambisa iiseshoni kuyo yonke iveki ().

Ngokubanzi, kubalulekile ukuqala kancinci kwaye wandise amandla njengoko usakha inqanaba lakho lokuqina.

Okokugqibela, nangona inani lemihla ngemihla lomzimba liyimfuneko kwimpilo elungileyo, ukuvumela umzimba wakho ukuba uphumle kubalulekile nawo.

Ukungavumeli umzimba wakho ukuba uphinde uchache kuxinzelelo lokuzilolonga kukonyusa umngcipheko wokonzakala, njengokuphazamiseka kwemisipha kunye noxinzelelo loxinzelelo, kwaye kunokubangela ukuqaqanjelwa sisifo (i-OTS).

Ukuzilolonga kakhulu kunokwenza buthathaka amajoni akho omzimba kunye nokwandisa umngcipheko wosulelo, ukungalingani kwehomoni, imeko yokudakumba nokudinwa okungapheliyo (,,).

Isincomo esincinci sokuzilolonga ubuncinci imizuzu eyi-150 ngeveki. Nangona kunjalo, kubalulekile ukuqala kancinci kwaye uvumele umzimba wakho uphumle amaxesha ngamaxesha.

Inkqubo yeeveki enye yokuzivocavoca

Apha ngezantsi kukho inkqubo ekulula ukuyilandela, yeveki enye yokwenza umthambo engafuni zixhobo kwaye eya kukuthatha kuphela imizuzu engama-30 ukuya kwengama-45 ngosuku ukuyigqiba.

Le nkqubo inokuhlengahlengiswa kwinqanaba lakho lokuqina kwaye yenziwa njengocelomngeni njengoko ufuna.

UMvulo: Imizuzu engama-40 yokuhamba ngokukhawuleza okanye ukuhamba ngokukhawuleza.

ULwesibini: Usuku lokuphumla.

ULwesithathu: Hamba ngokukhawuleza imizuzu eli-10. Emva koko, gcwalisa iisekethe ezilandelayo, uphumle i-1 min. emva kweseti nganye kodwa hayi phakathi kokuzilolonga. Yolula emva koko.

• Isekethe # 1: Iiseti ezi-3 eziguqula imiphunga eli-10 kumlenze ngamnye, ii-push-up ezili-10, izihlalo ezili-10 zokuhlala
• Isekethe # 2: Iiseti ezi-3 zitshintshana nge-10 chair-dips, 10 jacks jump, 10 air-squats

ULwesine: Usuku lokuphumla.

ULwesihlanu: Ukuhamba ngebhayisikile okomzuzu-30 okanye ijog engaphakathi.

UMgqibelo: Usuku lokuphumla.

ICawe: Baleka, ubaleka okanye uthathe uhambo olude kangangemizuzu engama-40.

Inkqubo yeveki enye ingentla sisampulu elula yokuqalisa. Ukufumana ezinye izimvo zokuzilolonga kunye nezicwangciso, jonga ezi zinto zilandelayo:

• Ukusebenza ngokukhawuleza komzimba okungu-9 onokukwenza naphina (akukho zixhobo ziyimfuneko)
• Izicwangciso zomsebenzi ezijolise kumalungu athile omzimba nakumanqanaba ahlukeneyo ezakhono
• Ukusebenza okungama-7 kwabaqalayo kwiinjongo ezahlukeneyo kunye namalungu omzimba
• Ukuzilolonga nohlobo oluthile lomzimba

Kukho iindlela ezahlukeneyo zokuzilolonga onokuzenza, kwaye isicwangciso esingasentla ngumzekelo omnye wokukunceda ukuba uqalise ukusebenza.

Zimbalwa iingcebiso kubaQalayo

1. Hlala Umanzi Amanzi

Ukusela amanzi ngamanzi yonke imihla kubalulekile ekugcineni amanqanaba e-hydration esempilweni.

Ukuzalisa ulwelo ngexesha lokuzilolonga kubalulekile ekugcineni ukusebenza ngokukuko, ngakumbi xa usenza umthambo kumaqondo obushushu ashushu (,).

Ngaphaya koko, ukuhambisa amanzi emva kokuzilolonga kunokukunceda ukuba uphinde uphinde ulungele iseshoni yoqeqesho olulandelayo (,).

2. Ukunyusa isondlo sakho

Qiniseka ukuba usebenzisa ukutya okusempilweni ukuxhasa inkqubo yakho yokomelela komzimba.

Onke amaqela okutya ayimfuneko ukugcina amanqanaba amandla asempilweni kwaye ufumane okuninzi kuqeqesho lwakho. IiCarbs zibaluleke ngokukodwa, njengoko zinokuhambisa izihlunu zakho ngaphambi kokuzilolonga ().

IiCarbs zibalulekile nasemva kokuzivocavoca ukuzalisa iivenkile ze-glycogen kwaye zincede ukufunxwa kwee-amino acid kwiimisipha zakho ngexesha lokubuyisela ().

Ukongeza, iprotein iphucula ukubuyiswa kwemisipha emva kokuzivocavoca, ilungisa ukonakala kwethishu kunye nokwakha ubunzima bemisipha (,).

Okokugqibela, ukutya rhoqo amanqatha asempilweni kubonisiwe ukunceda ukutshisa amanqatha omzimba kunye nokugcina amafutha emisipha ngexesha lokuzilolonga, okwenza amandla akho ahlale ixesha elide ().

Cofa kula makhonkco ngolwazi oluthe kratya malunga nokusebenza kwangaphambili kunye nokusebenza emva kokuzilolonga.

3. Ukuzifudumeza

Kubalulekile ukufudumala ngaphambi kokuzivocavoca. Ukwenza njalo kunokunceda ukukhusela ukulimala kunye nokuphucula ukusebenza kwakho kwezemidlalo (,).

Inokuphucula ubhetyebhetye bakho kwaye incede ukunciphisa ukukhathazeka emva kokuzilolonga kwakho ().

Qalisa nje ukuzilolonga kwakho ngokwenza umthambo njengeejingi zengalo, ukukhaba umlenze kunye nokuhamba kwemiphunga.

Ngenye indlela, unokuzifudumeza ngokwenza iintshukumo ezilula zomthambo oceba ukuwenza. Umzekelo, hamba ngaphambi kokuba ubaleke.

4. Phola Phantsi

Ukupholisa umoya kubalulekile kuba kunceda umzimba wakho ubuyele kwimeko yawo yesiqhelo.

Ukuthatha imizuzu embalwa ukupholisa kunokunceda ukubuyisela ukujikeleza kwegazi okuqhelekileyo kunye neepateni zokuphefumla kwaye kunciphise nethuba lokuqaqanjelwa sisihlunu (,).

Eminye imibono epholileyo kubandakanya ukuhamba ukukhanya emva kokuzivocavoca i-aerobic okanye ukolula emva koqeqesho lokumelana.

5. Mamela uMzimba wakho

Ukuba awuqhelanga ukusebenza yonke imihla, khumbula imida yakho.

Ukuba uziva iintlungu okanye ukungonwabi ngelixa uzilolonga, yeka kwaye uphumle ngaphambi kokuqhubeka. Ukutyhala kwintlungu asiyongcamango ilungileyo, njengoko kunokubangela ukwenzakala.

Kwakhona, khumbula ukuba ukusebenza nzima nangakumbi ngokukhawuleza akubangcono.

Ukuthatha ixesha lakho ukuqhubela phambili ngenkqubo yakho yokomelela komzimba kunokukunceda ugcine indlela yakho yesiqhelo kwixesha elide kwaye ulisebenzise kakhulu.

Qiniseka ukuba uhlala unamanzi, utye ukutya okunezondlo, ufudumale ngaphambi kokuba wenze umthambo, phola emva koko umamele umzimba wakho.

Ungahlala njani ukhuthazekile

Isitshixo sokuhlala ukhuthazeka kunye nokwenza umthambo kukuzonwabisa ngelixa usenza. Oku kukuvumela ukuba ungoyiki ukwenza umthambo.

Njengesampulu yenkqubo yokuzivocavoca eboniswe apha ngasentla, ungadibanisa imisebenzi ngelixa uyigcina imnandi kuwe.

Ukujoyina indawo yokuzivocavoca okanye yeqela lokuzilolonga njengeyoga okanye iPilates, ukuqesha umqeqeshi okanye ukwenza imidlalo yeqela kukwayimibono elungileyo yokunyusa inkuthazo kunye nokonwaba ().

Ukusebenza njengeqela okanye nomhlobo kunokunceda ekugcineni uxanduva kwaye kukukhuthaze ukuba uqhubeke nomsebenzi wakho olungileyo.

Ngapha koko, ukulandelela inkqubela phambili yakho, njengokungena kwakho ekuphakamiseni ubunzima okanye ukuqaphela amaxesha akho okubaleka, kunokukunceda uhlale unomdla wokuphucula iirekhodi zakho.

Ukugcina inkuthazo yakho, hlanganisa ukusebenza kwakho, joyina umthambo okanye iqela lezemidlalo kwaye ulandele inkqubela yakho.

Umgca osezantsi

Ukuqala inkqubo entsha yomthambo kunokuba ngumceli mngeni. Nangona kunjalo, ukuba neenjongo zokwenyani kunokukunceda ugcine inkqubo yokomelela komzimba kwixesha elide.

Zininzi iintlobo ezahlukeneyo zomzimba onokukhetha kuzo. Fumana ezimbalwa ezisebenzela wena kwaye uqiniseke ukuba uyazitshintsha ngamanye amaxesha.

Injongo kukuqala kancinci, ukwakha inqanaba lokuqina komzimba kwaye umzimba wakho uphumle amaxesha ngamaxesha ukunqanda ukwenzakala.

Ukugcina umkhondo wenkqubela phambili yakho okanye ukujoyina iqela lempilo kunokukunceda uhlale ukhuthazekile kwaye ufezekise iinjongo zakho. Kwakhona kubalulekile ukutya ukutya okunempilo kunye ne-hydrate rhoqo.

Ke ulinde ntoni? Qala ukuzilolonga namhlanje!