Ukuhamba kwamandla: IWhys kunye neeNdlela zobuGcisa obuTshintsha uMzimba

Umxholo

• Ukuhamba ngamandla 101: Nantsi indlela oyenza ngayo
• Jonga ukuma kwakho
• Jikizelisa iingalo zakho kakuhle
• Isithende!
• Fumana intshukumo
• Umgama ubala
• Kutheni ukuhamba kwamandla kulungile kuwe?
• Iingcebiso zokuhamba ngamandla asempilweni
• Ukuthatha

Ukuhamba ngamandla yindlela yokwenza umthambo egxininisa isantya kunye nokuhamba kwengalo njengendlela yokunyusa izibonelelo zempilo.

Yenziwe ngokuchanekileyo, ukuhamba ngamandla rhoqo kulungile kwimpilo yakho yentliziyo, impilo edibeneyo kunye nokuphila ngokwasemoyeni.

Ukuhamba ngamandla 101: Nantsi indlela oyenza ngayo

Inkqubo yokuhamba ngamandla ilungile ukuba ufuna ukwandisa izibonelelo kunye nokuthintela ukwenzakala. Nazi izikhokelo ezifanelekileyo zokulandela:

Jonga ukuma kwakho

Gcina amehlo akho ejonge phambili, amagxa angasemva, kwaye intloko ithe nkqo. Tsala iqhosha lesisu sakho kumqolo wakho ukuze ubandakanye izihlunu zakho ezingundoqo. Ukuba uzibhaqa usiya phambili, thatha ithutyana ukulungisa imeko yomzimba wakho.

Ukuba uqaphela ubambe uxinzelelo emagxeni nasentanyeni, phumla kwaye ubakhulule. Ukuma kakuhle kuya kukunceda ugcine isantya kwaye kuya kukukhusela ekonzakaleni.

Jikizelisa iingalo zakho kakuhle

Ngeengalo zakho ezigobileyo malunga ne-90-degree angle, susa iingalo zakho phezulu nasemva ukuze ingalo nomlenze ochaseneyo ziqhubele phambili ngaxeshanye. Ukuba unyawo lwakho lwasekunene luhamba phambili, ingalo yakho yasekhohlo ifanele ukuba iye phambili, nayo.

Ukongeza intshukumo yengalo kuya kukunceda uhambe ngokukhawuleza. Awudingi ukuguquka kwendle okanye amaphiko enkukhu ukuze ufumane eso sibonelelo. Ukunyakaza okugqithisileyo kunokukunciphisa kwaye kwandise ithuba lokuzilimaza.

Gxila kulawulo lokuhamba kwakho. Isandla sakho akufuneki sinyuke ngaphezu kwekhola yakho kwaye akufuneki ukuba uwele kumbindi womzimba wakho.

Isithende!

Nganyathelo ngalinye, hlala kwisithende sakho kwaye uqengqe unyawo lwakho uye phambili kuzwane lwakho. Gxila ekuhambiseni isinqe sakho phambili kunokuba icala kwelinye icala.

Fumana intshukumo

Sebenzisa amanyathelo amafutshane kwaye ujonge isantya esikhawulezayo. Ndibonisile ukuba ukuthatha amanyathelo angaphezulu ngomzuzu kunokuba nefuthe elihle kwinqanaba lakho le-insulin, isalathiso sobunzima bomzimba, kunye nokujikeleza kwesinqe.

Ukuba usaqala inkqubo yokuzilolonga, thetha nogqirha wakho malunga nesantya esifanelekileyo kuwe. Kancinci usebenze umgama omde kunye nesantya esikhulu.

Umgama ubala

Omnye wabasebenzi abancinci beposi wafumanisa ukuba abo bahamba ngaphezulu kwamanyathelo ayi-15,000 mihla le babengenazo iimpawu zesifo semetabolic. Olu ludibaniso lwezinto zempilo ezihlala ziphambi kokuqala kwesifo seswekile.

Kutheni ukuhamba kwamandla kulungile kuwe?

Kuyamangalisa ukuba ukuhamba ngamandla - uhlobo lokuzilolonga olungadingi zixhobo zibizayo, akukho zakhono zikhethekileyo zemidlalo, akukho zixhobo okanye itekhnoloji, kwaye akukho lungu lokuzivocavoca (kwaye yenye yeendlela zakudala kunye nezilula zomthambo emhlabeni) -inokuba luncedo kakhulu.

Oogqirha bayazi kangangexesha elithile ukuba ukuhamba ngokukhawuleza kunokukunceda, ngakumbi amafutha esiswini.

Izifundo ziye zafumanisa ukuba ukuhamba ngamandla kunciphisa umngcipheko woxinzelelo lwegazi oluphezulu, icholesterol ephezulu, kunye neswekile.

IZiko leSizwe loMhlaza elithatha inxaxheba kwimithambo yomzimba ethe rhoqo, elungeleleneyo ukuya ekuzilolongeni ngamandla afana nokuhamba kwamandla linciphisa umngcipheko weesifo somhlaza.

Ukuhamba kwamandla kulungile kumathambo akho. Uphononongo lwakutsha nje lufumene iyure ngosuku lokuzilolonga ngokomzimba njengokuhamba kwamandla kuthintela ukukhubazeka kubantu abaneempawu zeengxaki zokudibanisa kwiindawo zabo ezisezantsi.

Kwakhona kwafumanisa ukuba ukuhamba iiyure ezine ngeveki kunciphise umngcipheko wokuqhekeka kwe-hip ngeepesenti ezingama-41 phakathi kwabasetyhini kwi-perimenopause.

Kwaye ayisiyiwo umzimba wakho kuphela ofumana amandla okuhamba ngamandla. Uphando lubonisa ukuhamba ngokukhawuleza kunefuthe elinamandla kwezakho, izakhono zokwenza izigqibo, kunye nenkumbulo, ngakumbi njengoko usiba mdala.

Iminyaka elishumi ikwabonakalisile ukuba ukuhamba ngokukhawuleza kuphucula uxinzelelo, uxinzelelo kunye nokuzithemba.

Iingcebiso zokuhamba ngamandla asempilweni

Ukufumana okuninzi ekuhambeni kwamandla, qwalasela ezi ngcebiso:

• Fumana izixhobo ezifanelekileyo. Izicathulo zakho kufuneka zibe nenkxaso efanelekileyo ye-arch kunye neflethi yodwa (ngokungafaniyo nezicathulo ezihambayo, ezinokuthi zibe zincinci kwisithende).
• Qiniseka ukuba uyabonakala. Hamba ngendledlana okanye indlela esecaleni apho ukhuselekile khona kutrafikhi. Ukuba uhamba ngongcwalazi okanye ebumnyameni, sebenzisa itheyiphu ebonakalayo okanye impahla, okanye uze netotshi.
• Yenze ibe mnandi. Hamba nomhlobo wakho okanye umntu osebenza naye. Hamba kwenye indawo apho ufumanisa intle kwaye ubuyisela kwimeko yesiqhelo. Yiya kumculo owuthandayo (qiniseka nje ukuba unokuva izandi zendlela). Yenza nantoni na eyonwabisayo kuwe!
• Yazi indawo. Ukunqanda ukuwa, qaphela iindlela ezingalinganiyo zeendlela, iingcambu zomthi kunye neminye imiqobo.

Ukuthatha

Ukuhamba ngamandla kugxininisa isantya kunye nengalo yokunyusa izinga lokubetha kwentliziyo yakho kunye nokukhuthaza ezinye izibonelelo zempilo.

Ukuba ufuna ukuxhobisa uhambo lwakho lwemihla ngemihla, yandisa isantya sakho ngamanqanaba amaninzi ngomzuzu, goba iingalo zakho, kwaye uzisonge ngobunono xa uhamba.

Ukuhamba ngamandla kubonisiwe ukunciphisa umngcipheko wesifo seswekile, uxinzelelo lwegazi oluphezulu kunye neminye imihlaza. Yindlela elungileyo yokuzilolonga, ukuphucula intliziyo yakho kunye nempilo edibeneyo, kunye nokukhuthaza impilo-ntle yakho yengqondo.

Xa uhamba, qiniseka ukuba ukwiindawo ezikhuselekileyo, unxibe izixhobo ezifanelekileyo, kwaye uthatha amanyathelo ukuze uqiniseke ukuba olu qeqesho luyonwabisa njengoko luluncedo.