Izibonelelo zokubaleka kunye nokuSebenza ngeVesti yoBunzima

Umxholo

• Ushwankathelo
• Izibonelelo zokubaleka ngevesti yobunzima
• Izibonelelo zentliziyo
• Izibonelelo zemisculoskeletal
• Ukuphucula ibhalansi
• Indlela yokuyisebenzisa
• Olunye uqeqesho onokulwenza ngevesti yoqeqesho lobunzima
• Uqeqesho lobunzima ngevesti yobunzima
• Ukuzivocavoca kweCardio ngesinxibo sobunzima
• Ukuthenga ingqwalaselo
• Amanyathelo okhuseleko
• Yise kude

Sibandakanya iimveliso esicinga ukuba ziluncedo kubafundi bethu. Ukuba uthenga amakhonkco kweli phepha, sinokufumana ikhomishini encinci. Nantsi inkqubo yethu.

Ushwankathelo

Iivesti zesisindo ziye zathandwa kutshanje njengesixhobo soqeqesho lokuchasana. Ezi vesti zibonakala zikho kuyo yonke indawo kwaye zinokuthengwa kwiivenkile zeempahla zemidlalo nakwi-Intanethi. Ukubaleka ngesinxibo sobunzima kusetyenziswa kwezinye iindlela zoqeqesho lokulwa imikhosi exhobileyo, ke ngamanye amaxesha kubhekiswa kuko njengoqeqesho "lomkhosi".

Iyavakala into yokuba amadoda nabafazi abakwinkampu yeebhutsi baziqhelanise nokusebenza ngezixhobo ezinzima ekulingiseni iimeko zokulwa. Kodwa uphando ngezibonelelo zabantu abaqhuba ngezi ntlobo zevesti zixubekile.

Izibonelelo zokubaleka ngevesti yobunzima

Ukubaleka ngesitya sobunzima kunokuphucula indlela oqhuba ngayo. Inokukunceda ukwandisa isantya sakho. Olunye uphononongo oluncinci lweembaleki ezili-11 ezihamba umgama omde lubonise ukonyuka kokuthetha ngeepesenti ze-2.9 emva koqeqesho lwe-vesti yobunzima.

Ubunzima beempahla zisebenza ngokuqeqesha umzimba wakho ukuba usebenzise amandla okuqhuba ngexesha leseshoni yoqeqesho. Xa ubaleka ngaphandle kwevesti emva kokuba sele uqhele uqeqesho ngayo, umzimba wakho uyaqhubeka nokunyanzela ukuba usebenze ngesantya esiqhelekileyo kunye nobunzima obongeziweyo. Ezinye iimbaleki zithi le yeyona ndlela isebenzayo yokunciphisa isantya sakho ngokukhawuleza.

Kodwa into esiyaziyo malunga nezibonelelo zokufumana ubunzima kwiimbaleki zilinganiselwe. Kukho ngokwaneleyo ukubonisa ukuba le ndlela yoqeqesho inokubanakho okuninzi. Olunye uphando luyafuneka ukuqonda ukuba basebenza njani kunye neendlela ezifanelekileyo zokuqeqesha nabo.

Izibonelelo zentliziyo

I-Anecdotally, abantu baziva ngathi ukubaleka ngesinxibo sobunzima kunokubangela ukubetha kwentliziyo yakho kunye nokuphucula impilo yentliziyo. Iyavakala, kuba umzimba wakho kufuneka usebenze nzima ukuqhubela phambili ubunzima bakho xa usongezwa iiponti. Intliziyo yakho isebenza nje kancinci ukumpompa igazi ngemithambo yakho xa unxibe ivesti.

ibonakalise ukonyuka okubonakalayo kukomelela kokuzilolonga kunye nokusebenza kwentliziyo kunye nemiphunga xa izifundo ziqhutywa ngevesti. Kubantu abavunyiweyo ukwenza umthambo we-cardio rhoqo, isambatho sobunzima sinokuba sisixhobo esihle sokulungisa imeko yentliziyo.

Izibonelelo zemisculoskeletal

Ukubaleka ngesitya sobunzima kunokwandisa uxinano lweethambo lakho. Kwelinye labasetyhini abasemva kokuyeka ukuya exesheni, ukuzilolonga rhoqo ngesinxibo sobunzima kunokuthi kuthintele ukulahleka kwethambo kwethambo. Kwaye umthambo othwala ubunzima waziwa ngokuba lolona hlobo lomthambo olulungileyo ukukhusela i-osteoporosis.

Ukuphucula ibhalansi

Kuba kufuneka ukhumbule ngakumbi ukuma kunye nefom xa usebenza ngesinxibo sobunzima, kunokuphucula ibhalansi yakho njengoko ubaleka. Omnye ubonise ukuba uqeqesho lokuchasana rhoqo kunye ne-vesti zokunciphisa umzimba kunciphise umngcipheko wokuwa kwabasetyhini abaye bafikelela esikhathini.

Indlela yokuyisebenzisa

Ukuba uqeqeshelwa ukwandisa isantya sakho sokubaleka, nantsi indlela yokusebenzisa ivesti yobunzima ukuyenza usebenzisa i-sprints:

Qala ngokubaleka nge-vesti ngaphandle kwesisindo esongezwe kuyo. Qiniseka ukuba ayitshintshi ijikeleze umzimba wakho kwaye ujonge indlela echaphazela ngayo ifom yakho. Emva koko kongeza kancinci isixa esincinci sobunzima, ungadluli kwiiponti ezintathu ngexesha, kwiiseshoni zoqeqesho. Zama ukugcina isantya sakho sangoku sokuprinta kunye nokuphindaphinda.

Olunye uqeqesho onokulwenza ngevesti yoqeqesho lobunzima

Iivesti zobunzima azisetyenziselwa nje ukubaleka. Ukuthatha ivesti yakho yobunzima uye nayo kwigumbi lobunzima kunye ne-elliptical nako kunokuba luncedo.

Uqeqesho lobunzima ngevesti yobunzima

Ukuba unxiba ivesti yobunzima ngexesha lokuzivocavoca umzimba, usebenza ngokuchasene nomxhuzulane kwindawo ephezulu. Sifuna uphando olongezelelekileyo ukubonisa lo mgaqo, kodwa izifundo esinazo zibonisa ukuba uqeqesho lobunzima kunye nokongezwa kwesisindo sobunzima bethambo.

Ukuzivocavoca kweCardio ngesinxibo sobunzima

Ukugqoka i-vest weight kunokukunceda utshise iikhalori ezininzi ngexesha lokuzivocavoca kwe-cardio. Abanye abantu banxiba iivesti zabo ngexesha lokudlala amanqindi, okanye ngelixa besebenzisa izixhobo zokuzivocavoca ezinje ngezinyuko.

Ukuthenga ingqwalaselo

Isambatho sobunzima akufuneki sidlule kwiipesenti ezili-10 zobunzima bomzimba wakho. Uninzi lophando lusekwe kwiivesti ezi-4 ukuya kwiipesenti ezili-10 zobunzima bomzimba wezifundo. Ukufumana elona xabiso liphezulu kwimali yakho, jonga ivesti ekuvumela ukuba uqale kwisisindo esisezantsi kwaye ngokuthe ngcembe wongeze ubunzima.

Xa uthenga ivesti yesisindo oyisebenzisela uqeqesho, zama iindlela ezahlukeneyo kunye neemilo. Isitya sobunzima kufuneka silungele umzimba wakho kakuhle. Ubunzima kufuneka bube ngathi busasazwa ngokulinganayo ngaphezulu kwesiqu sakho kunye nomzimba. Jonga ezi vesti zinobunzima ziyafumaneka kwiAmazon.

Amanyathelo okhuseleko

Ukuba usebenzisa ivesti yobunzima ukuphucula umthambo, gcina le miqathango yokhuseleko engqondweni:

• Qinisekisa ukuba ubunzima bukhuselekile kwaye bulinganiswe ngokulinganayo emzimbeni wakho. Ukuba ubunzima bakho butshintsha ngelixa ushukuma, banokukunkqonkqoza kwaye bakwenzakalise.
• Sukuqala ngoqeqesho kulungelelwaniso lobunzima obunzima oxhotyiselwe ivesti yakho. Qala ngesisindo esincinci kakhulu kwaye usebenze kwiseshoni yoqeqesho nganye elandelayo.
• Ezinye iiwebhusayithi zokwakha umzimba kunye neeforamu zeengcebiso zikhuthaza ukwakha iivesti ezingama-20 epesenti yomzimba wakho. Ukuba unomdla wokuphatha ivesti yesisindo esinzima, kuya kufuneka uthethe nogqirha wakho kwaye uqiniseke ukuba intliziyo yakho isempilweni ngokwaneleyo kolo hlobo lokunyamezela kunye nokuzilolonga ngentliziyo.
• Ukuba amalungu akho ayakukhathaza, okanye ukuba une-osteoporosis, jonga ugqirha ngaphambi kokuba uzame ukusebenza ngevesti yobunzima.

Yise kude

Ukubaleka kunye nokusebenza usebenzisa ivesti yesisindo kunokwenza ukuba ukusebenza kwakho kusebenze ngakumbi. Ukuxinana kwamathambo kunye nokulinganisela zezi zibonelelo zimbini ezifundwayo ngokungaguquguqukiyo ekusebenzeni kwesisindo.

Ngelixa ezinye iimbaleki zithanda iivesti zesisindo sokonyusa isantya, ezinye iimbaleki azibonanga mahluko mkhulu. Kubonakala ngathi uhlengahlengiso kwifom yakho eqhubayo, ukongeza kwezinye izinto ezinje ngokulungisa indlela otya ngayo, inokwenza igalelo elikhulu kwindlela obaleka ngayo ngokukhawuleza.