Ukolula i-101

Umxholo

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Kukangaphi uvile ingcebiso "Ungalibali ukolula?" Kodwa xa kufikwa ekunwebeni, kunemiyalezo emininzi exubeneyo ukusuka xa kufuneka uyenze (ngaphambi kokuzilolonga? Emva? Nasemva? Nasemva?) Kutheni kufuneka uyenze kwasekuqaleni. Nantsi i-primer ukukunceda ukuba ufike ezantsi kwawo onke loo mabango kunye nemibuzo engaphendulwanga.

Kutheni wolule?

Uphengululo olucwangcisiweyo lwezifundo eziqwalasele ifuthe lokwelula umngcipheko wokulimala kwezemidlalo opapashwe kwi Amayeza kunye neNzululwazi kwezeMidlalo nokuzilolonga Uyaphawula ukuba ijaji isaphumile malunga nokuba ukuzolula kungathintela ukulimala phakathi kweembaleki ezikhuphisanayo okanye zokuzonwabisa. Nangona kunjalo, ukuzivocavoca xa kusenziwa emva kokuzivocavoca okanye ubuncinci emva kokufudumeza okufutshane kwe-cardio kuyanceda ukugcina ukujikeleza kumalungu, ukugcina izihlunu zisempilweni apho zinokwenzakala khona.

Ukolula kuvumela umzimba ukuba uhambe ngokukuko kwaye wenze ngokuqaqamba kwawo. Ngexesha lokuzilolonga, izihlunu ziqala ukunciphisa njengoko zidinwa. Oku kuthintela ukubanakho kwakho ukuvelisa isantya kunye namandla kwaye kukhokelele kwindlela engasebenzi kakuhle, emfutshane, nangaphezulu. Ukolula kugcina izihlunu zikhulile, kunciphisa olu tyekelo.

Inokukomeleza. Olunye uphando lubonisa ukuba ukolula iqela le-muscle osanda kusebenza phakathi kweeseti kunokunyusa ukuzuza kwamandla ngama-19 ekhulwini.

Yindlela epholileyo emangalisayo yokudibanisa ingqondo nomzimba wakho, kwaye ivakala imnandi!

Xa ukolula

Unako ukuzolula nanini na xa uziva uthanda, okanye unokwenza oko ngokubambisana neminye imisebenzi. Khawukhumbule: Emva kwalo naluphi na uhlobo lomsebenzi womzimba-i-cardio, uqeqesho lwamandla okanye imidlalo-yolula iqela ngalinye lemisipha oye walisebenzisa, ubambe imizuzwana engama-30. Izihlunu zifudumele kwaye zinokuthambeka ngakumbi emva koko, zisenza ukuba kube lula ukwandiswa. Ukolula ngamandla ngaphambi kokuzivocavoca, xa izihlunu zibanda kwaye zingathambekiyo, ziya kuvelisa isibonelelo esincinci kwaye zinokushiya iithenda zichaphazeleka kukonzakala. Umgaqo olungileyo wesithupha kukuqalisa ukuzilolonga ngemizuzu emihlanu yokufudumala kwe-cardio, wolule ngobumnene, ulandele indlela yesiqhelo, emva koko wenze ukolula okunzima emva.

Iimpazamo kufuneka uziphephe

Musa ukungxama. Ukusebenzisa isantya sokwandisa ukolula kwakho kunokuvuselela i-reflex ekhuselayo yomzimba, ebangela ukuba izihlunu zibe nenkontileka endaweni yokwelula, nto leyo inokukhokelela kwiinyembezi ezincinci.

Musa ukuzolulela kwinqanaba lentlungu. Ngelixa unokufumana ukungonwabi kancinci kwindawo exineneyo, iintlungu zokwenyani yindlela yomzimba wakho yokukwazisa ukuba kukho into engalunganga.

Ungalibali ukuphefumla. Akukhona nje ukutshintshiselana kwe-oksijini efunekayo ukuba i-muscle iphendule ngendlela enenzuzo yokwelula, kodwa ukubamba umoya wakho kunokunyusa okwethutyana uxinzelelo lwegazi. Gxila ekuphefumlweni njengoko ufika kwindawo yokolula kunye nokuphefumla njengoko usiya kuyo. Gcina ukuphefumla kwakho kuhamba kancinci kwaye rhoqo.

Uphengululo lwe