Okuqukethwe
Ngokuvamile siyaqonda ukuthi ukwehla kwesisindo kumayelana nezengezo kanye nokudla okuthandwayo. Kodwa-ke, awudingi lezi zithasiselo noma amasu wokudla okunciphisayo ukukhipha iphawundi elengeziwe.
Kunezindlela zemvelo ezixhaswe ngokwesayensi ezizokubona ulahlekelwe isisindo ngaphandle kobunzima obukhulu noma izindleko.
Iningi lalezi izindlela zemvelo zokwehlisa isisindo kugxile ekukhetheni kwakho kokudla, ushintsho endleleni ophila ngayo nasesimweni sengqondo.
Ngokungafani nezithasiselo noma ukudla okudumile, izindlela zemvelo zokwehlisa isisindo zinenzuzo ngokuhamba kwesikhathi, okungukuthi uma uzifaka empilweni yakho.
Ngaphezu kwalokho, banezinzuzo zezempilo ezifinyelela kude futhi abahlotshaniswa neminye imiphumela emibi.
Esikuthandayo ngezindlela zemvelo zesisindo ukuthi ziphelele, okusho ukuthi zizokuvuselela konke, kusuka emzimbeni kuye engxenyeni engokomoya yobukhona bakho.
Qhubeka nokufunda ukuze ufunde izindlela ezi-4 eziphezulu zokunciphisa isisindo ngokwemvelo.
Zibandakanye Emisebenzini Yomzimba
Ukuzivocavoca kungumgogodla wokwehlisa isisindo ngokwemvelo.
Ukuzivocavoca umzimba, kanye nezinye izici ezinjengokudla okunomsoco kuzobona ulahlekelwa isisindo kungakapheli sikhathi.
Imisebenzi ejwayelekile yomzimba iyimizamo ephelele njengoba ithuthuka kuningi lesici sempilo yakho njenge ukukhulisa umsebenzi wakho we-metabolic, ukushisa amakhalori, ukukhuphula amandla nokukhuthazela, ukukhuphula amazinga wamandla, ukukhuphuka kwegazi nokuthinta ukukhiqizwa kwamahomoni amahle.
Yize ukuzivocavoca kunikeza indlela ephelele, kubuye kube ngumphakamisi ekutholeni uhlelo lokuzivocavoca oluzongena ezidingweni zakho, oluthokozela kakhulu futhi ikakhulukazi, lelo othanda ukulwenza ngokuhamba kwesikhathi.
Noma kunjalo, kukhona izivivinyo ezithile ezaziwa ukusiza ukusika isisindo ngokushesha.
Ake sibheke izinhlobo ezimbili zokuvivinya umzimba okufanele uncike kuzo.
I-Cardio
I-Cardio ivame ukubhekwa njengokuvivinya umzimba uma kuziwa ekunciphiseni isisindo.
Ukuvivinya umzimba okususelwa ku-Cardio njengokuhamba, ukugijima, ukubhukuda, ukuhamba ngebhayisikili, ukuhamba izintaba, ukudansa, phakathi kwabanye kuhle kakhulu ekushiseni ama-calories akho.
Ngokuya nge-American College of Sport Medicine, kufanele uhlose okungenani imizuzu engama-250 yokuzivocavoca umzimba okusebenzayo ngesonto uma ufuna ukubhalisa noma yiziphi izinguquko esisindweni sakho.
Ucwaningo olwengeziwe olwenziwe yiJenali Yokukhuluphala lukhombisa ukuthi ukuqeqeshwa kwesikhawu kungathuthukisa kakhulu ukulahleka kwamafutha akho. Ukuqhuma okuvamile kokukhuphula amazinga akho okuqina kusuka ekuqeqesheni okuphansi kuya kokumaphakathi kuya ekuphakameni okuphezulu kuzothuthukisa hhayi kuphela amazinga akho okuqina kepha nekhono lakho lokushisa amafutha.
Ukumelana Training
Ukumelana nokuqeqeshwa kungenye yezinhlelo ezinhle kakhulu zokuzivocavoca ezizokubona uzwa ukunciphisa umzimba ngokushesha ngokwemvelo.
Inzuzo eyingqayizivele yokuqeqeshwa kokumelana nokuthi ukwehla kwesisindo kusesimweni semisipha emile. Ngakho-ke, ukuqeqeshwa kokumelana akuzuzisi kuphela emizamweni yakho yokwehlisa isisindo, kepha futhi nasekuthuthukiseni ukwakheka komzimba wakho.
Isibonelo esijwayelekile sokuqeqeshwa ukumelana nama-dumbbells noma yikuphi okunye ukuvivinya umzimba okubandakanya wonke umuntu imisipha, kufaka phakathi izingalo, imilenze, amahlombe, isifuba, umhlane nezinqulu, okuphindaphindwayo.
Shintsha Indlela Yokuphila Nemvelo
Akuseyona imfihlo ukuthi imikhuba yakho yokuphila ingaba nomthelela omkhulu esisindweni sakho.
Isibonelo, imikhuba efana nokubhema noma ukuphuza kubangela umthelela onzima empilweni yakho yonke nakwisisindo sakho. Ukubhema nokuphuza kuphumela ekuqongeleleni ubuthi, obuvimbela ukusebenza okufanele kohlelo lokuzivikela komzimba, futhi ekugcineni kube nomthelela ebungqungqeni bakho.
Utshwala, ikakhulukazi, buyaziwa ukuthi bunamazinga aphezulu "ama-calories angenalutho" noma ama-calories angenalo inani lokudla okunempilo. Ngaphandle kokukhulisa isisindo sakho, lawa makhalori ayaziwa ukuthi abangela ukufisa ushukela.
Ngokumangazayo, ucwaningo olwenziwe yiNational Center for Health Research lukhombisa ukuthi izinto ezithinta imvelo njengokungcola kwamakhemikhali kwezimboni kuhlangene nokucindezeleka kwansuku zonke nokugijimisana njalo kungaholela ekutholeni isisindo.
Lo mqondo ongenhla uphinde ugcizelelwe ucwaningo olushicilelwe ku- Ijenali yeFederal of American Societies for Experimental Biology, okukhombisa ukuthi amagundane abekwe endaweni engcolisiwe ayenesisindo esikhulu ngokwengeziwe kunaleso esibekwe endaweni ehlungiwe.
Yize singeke senze okuningi ngomoya esiwuphefumulayo noma ngezindawo esihlala kuzo, ukuchitha isikhathi esiningi ngaphandle, ukuhamba imvelo kaningi, nokwenza izinto ozijabulela nabantu obathandayo kunganciphisa imiphumela emibi yendlela yokuphila nemvelo.
Esinye isici sokuzuza kwesisindo esivame ukunganakwa inani lokulala okutholayo. Ukulala okunganele kungaphezu kwezikhwama ezingaphansi kwamehlo akho, kodwa futhi kuphazamisa i-hormone elawula indlala. Abantu abangalali kahle bavame ukudla ngokweqile. Ukugwema isisindo esihlobene nokulala, kufanele okungenani ube namahora we-6-8 wokulala kahle ngaphandle kokuphazamiseka.
Shintsha Imikhuba Yakho Yokudla
Impilo yakho iyonke, kanye nesisindo, kuzungeze ukudla kwakho.
Ngakho-ke, kufanele njalo ugcine ukudla okunempilo nokulinganisela kahle. Lokhu kusho ukuthi kufanele usike oshukela, nama-carbs, futhi ukhuphule ukudla kwakho kwamaprotheni.
Ngaphandle kwesici sokudla okunempilo, uhlelo lwakho lokudla nokuziphatha ngendlela efanele nakho kudlala indima ebalulekile esisindweni sakho.
Isibonelo, ukudla akufanele ngaso sonke isikhathi kube ngokwanelisa indlala yakho. Imvamisa, iningi lethu liwela ogibeni lokudla ngokweqile lapho sicindezelekile, sinesithukuthezi, sinesizungu noma sikhathazekile. Njengalokhu, kufanele ufunde ukuqaphela izinto zakho zokudla ezingokomzwelo.
Enye indlela yokudla okufanele ufunde ukunamathela kuyo ukwenza ukudla okunengqondo. Gwema ukudla ngenkathi usebenza noma ubuke i-TV, ngoba lokhu kungakuphazamisa ekudleni ngokweqile. Futhi, naka lapho udla; udle ngokunensa nangokunakekela, unambithe ukuluma ngakunye. Ekugcineni, akudingeki uzizwe ubophekile ukusula ipuleti lakho.
Kanye ngesikhashana, kunconyelwe ukuthi ukhiphe ubuthi emzimbeni wakho, ngokudla kalula ukugaya ukudla okufana nezithelo, imifino neziphuzo ezingekho ushukela.
Hlala Ugqugquzelekile
Ukwehla kwesisindo unomphela kungaphezu kokudla nemisebenzi. Kuphathelene nokuhlala uzimisele, ukubeka nokugxila ezinhlosweni zakho.
Ngamunye, ukwehlisa isisindo kuwumsebenzi wokukhuphuka, futhi akuyona eyabantu abakhatheleyo. Kepha ngokuhlanganyela, ukunciphisa isisindo kuba ukuhamba epaki. Lokhu kusho ukuthi udinga ukuthola abantu abanomqondo ofanayo onenhloso efanayo noma neqembu elijabulayo elizokucindezela futhi likusekele ekunqobeni kwakho kwesisindo.
Amanye amasu wokukhuthaza ongawasebenzisa afaka ukucabanga okuhle, ukuzindla nokubona ngezinhloso zakho zokugcina.
Umugqa Ongezansi
Ukwehlisa isisindo akusona isiphakamiso somsebenzi owodwa kepha kunalokho kuyinhlanganisela yezici ezahlukahlukene.
Ngesikhathi sohambo lwakho lokwehlisa isisindo, kuhlale kubalulekile ukuthi ugcine amathebhu noma ulandele isisindo sakho, ukubona ukuthi kukhona yini okwenzayo.
Landela amathiphu ethu emvelo ngenhla, futhi uqinisekile ukuthi uzothola izinzuzo zomzimba onempilo.