Ngaba KULUNGILE ukuzilolonga yonke imihla?

Umxholo

• Yimalini efanelekileyo?
• Iindidi zomthambo
• Mfutshane vs.
• Uqheliso lokubandakanya kwimisebenzi yakho yesiqhelo
• Izibonelelo
• Umboni mvakalelo
• Ukuphumla
• Ixesha lokuhlala
• Umsebenzi wokuqonda
• Ulawulo lweemeko
• Ukuhlala ukhuthazeka
• Izilumkiso
• Uza kuthetha nini nepro
• Umgca wezantsi

Ukuzivocavoca kuluncedo olukhulu kubomi bakho kwaye kufuneka ubandakanywe kwinkqubo yakho yeveki. Kubalulekile ukuhlala ulungile, ukuphucula impilo yakho iyonke, kunye nokunciphisa ithuba lakho lokuxhalaba kwezempilo, ngakumbi njengoko uneminyaka yobudala.

Nangona kunjalo, ngokubanzi, akuyomfuneko ukuba usebenze yonke imihla, ngakumbi ukuba wenza imithambo okanye uzityhala.

Ukuba ufuna ukwenza uhlobo oluthile lokuzilolonga ngamandla yonke imihla, uyakulunga. Kuzo zonke iimeko, kuya kufuneka uwumamele umzimba wakho kwaye uphephe ukugqitha kubuchule bomzimba wakho.

Funda ngokujonga ukuba kufuneka usebenzise umthambo kangakanani, izibonelelo zawo, kunye neengcebiso zokusebenza nomqeqeshi.

Yimalini efanelekileyo?

Usuku lokuphumla lweveki kuhlala kucetyiswa xa kusenziwa inkqubo yoqeqesho, kodwa ngamanye amaxesha unokuziva unomdla wokusebenza yonke imihla.

Logama nje ungazityhali ngamandla okanye ungazikhathazi ngako, ukusebenza yonke imihla kulungile.

Qinisekisa ukuba yinto oyithandayo ngaphandle kokuba ungqongqo kakhulu kuwe, ngakumbi ngexesha lokugula okanye lokwenzakala.

Jonga inkuthazo yakho emva kokufuna ukusebenza yonke imihla. Ukuba ufumanisa ukuba ukuthatha usuku olu-1 kubangela ukuba ushiye umkhondo kwaye wenze ukuba kube nzima ukukhuthaza inkuthazo yokubuyela, emva koko wenze ulula okanye uhlobo olufutshane lokuzilolonga kwakho kwinto enokuba lusuku lokuphumla.

Umgaqo oqhelekileyo wobhontsi kukwenza imizuzu engama-30 yokuziqhelanisa nomsebenzi womzimba suku ngalunye, ubuncinci ubuncinci bemizuzu engama-150 yokuzilolonga ngokulinganayo veki nganye. Okanye ungadubula ubuncinci imizuzu engama-75 yokuzilolonga kakhulu veki nganye.

Iindidi zomthambo

Ukuba ufuna ukuwukhawulezisa ukuze uhlangabezane nempilo yakho, impilo, okanye iinjongo zokuphulukana nobunzima, jolisa ubuncinci imizuzu engama-45 yokuzilolonga ngosuku. Bandakanya uhlobo oluthile lomsebenzi wokuqina okuphezulu, njenge:

• ukubaleka
• umthambo plyometric
• ukunyuka iinduli

Ukuba wenza i-cardio enkulu okanye i-weightlifting, ungathatha usuku phakathi kweeseshoni okanye ujolise kwiindawo ezahlukeneyo zomzimba wakho kwiintsuku ezitshintshanayo. Okanye mane uguqule inkqubo yakho ukuze ungenzi umthambo omkhulu suku ngalunye.

Mfutshane vs.

Kungcono ukwenza uqeqesho olufutshane yonke imihla kunokusebenza ixesha elide okanye ezimbini veki nganye.

Ngokufanayo, kulunge ngakumbi ukuba ube nokuqhawuka okufutshane kwemisebenzi imini yonke xa ungenalo ixesha lokuzilolonga ixesha elide endaweni yokutsiba ngokupheleleyo.

Uqheliso lokubandakanya kwimisebenzi yakho yesiqhelo

Ukufumana izibonelelo ezininzi, kubandakanya nethuba elincitshisiweyo lokulimala, zineendidi ezine zomthambo kwisiqhelo sakho:

• Ukunyamezela nyusa izinga lokuphefumla kunye nentliziyo yakho ukuphucula ukomelela komzimba. Imizekelo ibandakanya ukubaleka, ukuqubha nokudanisa.
• Ukuzivocavoca amandla yandisa ubunzima bemisipha, yomeleza amathambo, kwaye uncede ukulawula ubunzima bakho. Imizekelo ibandakanya ukuphakamisa iintsimbi, ukuqeqesha umzimba, kunye nokuzilolonga kwebhendi.
• Ukuzilolonga ukunceda ukuphucula ukuzinza nokukhusela ukuwa ngelixa usenza intshukumo yemihla ngemihla ibe lula. Imizekelo ibandakanya ukuzilolonga, i-tai chi, kunye nokuma kweyoga.
• Ukuzivocavoca umzimba phelisa ukungahambi kakuhle ngokwasemzimbeni kunye nokuphucula ukuhamba, uluhlu lokuhamba, kunye nokuma. Imizekelo ibandakanya ukolula, iyoga, kunye neePilates.

Izibonelelo

Izibonelelo zokuzilolonga rhoqo zinwenwela kuzo zonke iinxalenye zobomi bakho kunye nokuba sempilweni ngokupheleleyo. Nazi izibonelelo ezimbalwa zomthambo ekufuneka uziqaphele:

Umboni mvakalelo

Unokonyusa imeko yakho, inkuthazo kunye namandla amanqanaba. Kungenzeka ukuba wenze okungakumbi kuzo zonke iinkalo zobomi bakho, okukhokelela kwiimvakalelo zokwoneliseka kunye nokufezekiswa.

Ukuphumla

Ukunciphisa iimvakalelo zoxinzelelo ngokubanzi kunokukhokelela kwiimvakalelo zokuphumla, ukulala okusemgangathweni kunye nokuzithemba okukhulu.

Ixesha lokuhlala

Icandelo lezentlalo lokuzilolonga kwiqela lithetha ukuba unokuhlangana kunye nabahlobo okanye abantu obaqhelileyo ngendlela esempilweni, yexabiso eliphantsi. Cinga ngokuzivocavoca kunye kwindalo, enezibonelelo zayo.

Umsebenzi wokuqonda

Ukusebenza kukhulisa umsebenzi wokuqonda kwaye kukuncede ucime ingqondo yakho. Ungayisebenzisa ukuphucula ingqondo kunye nokuvumela izimvo ezintsha kunye neendlela zokucinga.

Ulawulo lweemeko

Ukuzilolonga rhoqo kunceda ukuthintela okanye ukulawula uluhlu lweemeko zempilo, ezinje:

• isifo sentliziyo
• uhlobo lwe-2 yeswekile
• igazi elonyukayo
• isifo metabolic
• iintlobo ezithile zomhlaza
• isifo samathambo
• ukuwa
• ukudakumba
• ixhala

Ukuba ujonge ukunciphisa umzimba, ukuzilolonga rhoqo kukwakhuthaza ukwehla kobunzima kwaye kunceda ukuthintela ukubuyisa ubunzima bakho obulahlekileyo.

Ukuhlala ukhuthazeka

Ukubeka iinjongo kunye nokunamathela kwisicwangciso sokuhlangabezana nazo kukunceda ukuba uqhube ukuqhuba, uqeqesho kunye nokuzimisela okuqhubeka ngokwemvelo kwezinye iindawo zobomi bakho.

Ukusebenza yonke imihla kulungile ukuba usebenza kwiinjongo zokunciphisa umzimba okanye ukugqiba umngeni obandakanya ukuzilolonga kwemihla ngemihla.

Yenza ubuchule ngeendlela onokuvuka ngazo uhambe. Nika ingqalelo okanye urekhode ixesha olichitha uhleli imihla ngemihla okanye ngeveki. Yenza into efunekayo ukunciphisa eli xesha. Cinga ngoku kulandelayo:

• Sebenza kwidesika emileyo.
• Hlika kuloliwe ume kancinci kwasekuqaleni uhambe indlela eseleyo.
• Faka endaweni yokuhlala uhleli, usukele ukulandela nje iiprojekthi okanye imisebenzi.

Xa uhlala ixesha elide, vuka okungenani imizuzu emi-5 yeyure nganye. Hamba ngokukhawuleza, jog endaweni, okanye wenze imithambo emileyo, enje ngokutsiba iijacks, imiphunga, okanye iingalo zengalo.

Izilumkiso

Ukuba usebenza yonke imihla okanye wenza imithambo kakhulu rhoqo, kukho izinto ezimbalwa zokukhusela ekufuneka uzilandele.

Ukusebenza yonke imihla kunokukhokelela kukonzakala, nokudinwa, kunye nokudinwa. Zonke ezi zinto zinokubangela ukuba uyishiye inkqubo yakho yokomelela komzimba ngokupheleleyo.

Qalisa kancinci, kwaye ngokuthe chu ukonyusa ixesha kunye nokuqina kwawo nawuphi na umthambo omtsha. Wulumkele umzimba wakho. Cima umva ekusebenzeni kwakho ukuba unamava:

• iintlungu neentlungu
• ubuhlungu obukhulu bemisipha
• iimvakalelo zokugula
• ukuxinana
• isicaphucaphu
• isiyezi

Uza kuthetha nini nepro

Thetha kwingcali yokomelela komzimba ukuba ufuna ukhuthazo olongezelelekileyo okanye inkxaso ukuhlangabezana neenjongo zakho zokomelela komzimba Banokukhanyisa ukuba yintoni na amandla akho kwaye banike neengcebiso zokuphucula.

Isicwangciso esenziwe ngokukodwa kuwe siyimpahla exabisekileyo kuba kunokwenzeka ukuba ufumane uninzi ngokuzilolonga kwakho ukuba wenza izinto ngokukhuselekileyo nangempumelelo. Ingcali yokomelela komzimba inokujonga ifom yakho ukujongana nolungelelwaniso okanye ubuchwephesha obuxhalabisayo.

Vavanya amanzi ukuze ufumane uchwephesha womzimba onobuchule, onamava, kunye nowangoku kunye nophando lwamva nje kunye neendlela. Yenza iseshoni yesilingo ukuqinisekisa ukuba ziya kusebenza ekuncedeni ukufezekisa iinjongo zakho ngendlela enomdla.

Umgca wezantsi

Thetha kwi-fitness okanye ugqirha wezobugqirha ukuba umtsha ukuzivocavoca, ukuthatha amayeza, okanye unenkxalabo yezempilo, kuquka ukulimala.

Cinga ngenkampu ongena kuyo. Ukuba ufumanisa ngokuqinisekileyo ukuba ufuna ukusebenza yonke imihla ngendlela enzulu, zinike imvume yokuphumla kwakhona ngokufuthi.

Ukuba ulahla umkhondo ngokulula kwaye usuku luqhele ukuya kwiindawo ezininzi, yenza inqaku lokuhlala emkhondweni kwaye wenze umthambo omncinci, kwanosuku lwakho lokuphumla.

Nokuba yeyiphi indlela, gcina umkhondo wokuba usebenza kangakanani, kwaye uhlale unomdla kwinkqubela phambili yakho.