Ucabanga ukuthi intambo yokugwedla iyamnandi kuphela kubantwana? Cha nakancane. Ukusetshenziswa kwendophi yokulahlekelwa kwesisindo akungabazeki futhi kuqinisekiswa yizimpendulo eziningi ezinhle. Ukuzivocavoca njalo kuzokusiza ukuba uthandane nalolu daba lokudlala kwezingane futhi, eqinisweni, ulahlekelwe isisindo.
Uma udla namuhla ikhekhe ngekhilimu futhi ucabanga ukuthi kusasa kuzodingeka uhambe ekudleni, ukugwedla indophi yokulahlekelwa isisindo kuzokusiza. Isiqingatha sehora kuphela sokusiza okunamandla kuzokuvumela ukuthi ushise ama-kilocalories angu-300-400. Ukujula kungasiza ekuthuthukiseni ukubukeka kwamathanga akho, izintambo ngisho nezandla. Lokhu kuzokusiza ukuba uqinise umzimba ophezulu, isikhumba sizobe sesinwebeka, futhi izingalo zakho zizobukeka ziphilile. Ngemuva kokuqeqeshwa okumbalwa, uzobukeka obuncane futhi imilenze yakho iyokujabulela ngebunjwa obuhle.
Ukubuza lo mbuzo, kungakhathaliseki ukuthi ungasindiswa ngesigqoko sezintambo, kufanelekile ukwazi ukuthi ukuvivinya okunjalo ngeke nje kusize ulahlekelwe isisindo, kodwa futhi kuthuthukise umsebenzi wenhliziyo nesistimu yokujikeleza. Ngenxa yalokho, ngeke uthuthukise ukubonakala kwakho kuphela, kodwa nempilo yakho. Ukuzivocavoca njalo kuzosiza ekuqiniseni umzimba futhi ukwandise ukuguquguquka kwamajoyina.
Ufanisa kahle intambo yesisu esiswini, futhi kuzosiza ukusheshisa imetabolism , okuzokuvumela ukuba ubone umphumela osheshayo wokulahlekelwa isisindo. Izinzuzo ezengeziwe zokuqeqeshwa okunjalo yizindleko eziphansi zendophi ngokwayo kanye nemiphumela esheshayo, kanye nokukwazi ukuqhuba ukushaja ekhaya, kanye nasegcekeni emoyeni omusha.
Kulungile kanjani ukugxuma ngentambo yokudabuka ukuze ulahlekelwe isisindo?
Ngaphambi kokuqala noma yikuphi ukuqeqeshwa kubalulekile ukuba uzilungiselele kahle futhi ulandele imithetho nokuvumelana. Ekuqaleni ungaqala ukuqeqesha ngezikhathi ezithile, ukwandisa kancane kancane inani nenani.
Ngabe udinga ukungena kanjani ngentambo ukuze ulahlekelwe isisindo?
Okokuqala, kufanele ukhethe intambo efanele, umgomo oyinhloko ekukhethweni kufanele ube ubude bawo. Uma uhamba ngentambo phakathi, ubude bezintambo kumele bube bukhulu kunezintambo zakho. Intambo ende ingadliwa ngokubopha amafindo emaphethelweni. Ngaphezu kwalokho, kufanelekile ukukhetha intambo yesisindo esifanele, kungcono ukuthenga ipulasitiki elula. Kuthengiswa kukhona ukweqa izintambo ngisho nezibalo zokuhlola isikhathi kanye namakholori asetshenzisiwe.
Ukuzivocavoca ngentambo yokulahlekelwa isisindo kufanele kwandiswe kancane kancane ukuqinisa imisipha namalunga. Qala ukuqaqa kancane kancane. Esivikini sokuqala, ungenza umsebenzi owodwa ngosuku, ugijima izikhathi ezingu-10 ngemizuzwana engu-20 futhi uhlehlise phakathi kokuzivocavoca ngalunye kumasekhondi angu-30. Khona-ke ijubane lingakhuphuka kancane kancane, ligxile emzimbeni wakho kanye netafula elinikeziwe.
Ukujikijela ngentambo yokulahlekelwa isisindo - ithebula
Ukuzivocavoca nsuku zonke kuzonikeza umzimba wakho izinzuzo eziningi, kuzophakamisa isimo sengqondo kanye nomthamo we-aerobic womzimba wakho. Ukwanda komzimba we-muscle, ungenza kahle umzimba wakho, ngoba ukunciphisa imilenze yakho kuzosiza futhi ngentambo ngokuphelele.
5 izimiso zokuqeqeshwa okuphumelelayo
- Izingubo eziduduzayo . Uzodinga i-suti yemidlalo yomzimba efanelekayo, ama-shorts noma ama-leggings aphethe i-T-shirt. Okufanelekile, izingubo kufanele zenziwe ngezinto zokotini noma izinto ezikhethekile zokuphefumula ezemidlalo ezisiza ukususa isithuthuthu esidlulayo. Qinisekisa ukuthi ukhetha izicathulo ezithatha ukuxoshwa, akufanele kube izitebe.
- Beka amakilasi . Ungaqeqesha ekhaya noma emgwaqweni. Into ebaluleke kunazo zonke ukuthi ukuthi ubuso buzinzile, buyizicabha, futhi izinyawo zakho azigcini.
- Ukubeka okulungile . Hlala ngokuqondile,
Bheka phambili, gcina izintambo zakho phansi futhi ungaxhumi namadolo akho. - Ukuhlala njalo kwezifundo . Khumbula, kungcono ukuqeqesha okwesikhashana nokuhlelekile kunokuba uqede umzimba kanye ngesonto.
- Ukuhamba okunye . Ukuzivocavoca okuyinhloko kugxuma emilenzeni emibili, kodwa ngezinye izikhathi ungenza izimpande eziningana ngomlenze owodwa.
Ukungafani
Loluhlobo lwemisebenzi yezemidlalo alukhuthazwa kubantu abanokuqhathanisa ngokweqile, kanye nalabo abanezinkinga ngamalunga. Uma uzizwa ubuhlungu noma ukuchofoza emajoyini - buza udokotela. Ochwepheshe nabo bayelulekwa ukuba bayeke ukuzivocavoca okunjalo kulabo abaphethwe yisifo senhliziyo noma ukuphazamiseka kwegazi.