Ukuzivocavoca kwisabelomali

Awudingi ubulungu bokuzivocavoca obabizayo noma okokusebenza okuhle ukuze uvivinye umzimba njalo. Ngokuqamba okuncane, ungathola izindlela eziningi zokuzivocavoca ngemali encane noma cha.

Uma unesifo senhliziyo noma isifo sikashukela, qiniseka ukuthi ubheka umhlinzeki wakho wezempilo ngaphambi kokuqala ukuzivocavoca umzimba.

Ukuhamba ngenye yezindlela ezilula futhi ezingabizi kakhulu zokuvivinya umzimba. Konke okudingayo izicathulo ezinhle. Ukuhamba ngezinyawo kukunikeza ukuzivocavoca okuhle okwazi ukuhambisana nezinga lakho lokuqina. Futhi, ungathola izindlela eziningi zokungeza ukuhamba osukwini lwakho:

• Hambisa inja
• Hamba nezingane zakho, umndeni, noma abangane
• Yenza indawo yezitolo ezimweni ezimbi zezulu
• Hamba ngezinyawo uye emsebenzini, noma wehle ebhasini noma esitimeleni kusenesikhathi uhambe ingxenye yendlela
• Thatha uhambo lokuhambahamba emini noma ekhefini lakho lomsebenzi
• Hamba uye ezindaweni ezithile nezikhathi zokuqokwa
• Joyina iklabhu lokuhamba

Vele uqiniseke ukuthi uhamba ngokushesha okwanele ukuze uzuze impilo yakho. Uma ukwazi ukukhuluma, kodwa ungaculi izingoma zakho ozithandayo, uhamba ngejubane elilinganisiwe. Qala ngaleli jubane, futhi uhambe ngokushesha njengoba uthola ukulingana. Ungathenga futhi i-pedometer ezolandelela izinyathelo zakho. Abaningi bazobala amakhalori ashisiwe nebanga, futhi.

Awudingi ukuzivocavoca okubizayo nemishini yokuzivocavoca umzimba ekhaya. Ngokwenza okuningi kwalokhu osunakho, ungasebenza ekhaya ngaphandle kokuphula ibhange.

• Sebenzisa amathini noma amabhodlela njengezisindo. Zenzele izinsimbi ngokusebenzisa izimpahla ezisemathinini noma ngokugcwalisa amabhodlela kasoda asetshenzisiwe ngamanzi noma ngesihlabathi.
• Yenza amabhendi akho wokumelana. Ama-nyloni amadala noma ama-tights enza indawo enhle yamabhande wokumelana.
• Sebenzisa izihlalo nezitulo. Izihlalo zingasebenza njengezinsiza zokwenza izivivinyo ezithile, njengokuphakamisa imilenze. Isitulo esiphansi, esiqinile singasetshenziselwa ukuqeqeshwa kwesinyathelo.
• Shaya izitebhisi. Ngubani odinga umshini wezitebhisi uma unohlobo oludala endlini yakho? Ungakha ukuzivocavoca izitebhisi zakho ngokuhamba phansi naphezulu ezitebhisini zakho. Dlala umculo ukuze uqhubeke, futhi wandise ukuzivocavoca kwakho ngengoma isikhathi ngasinye.
• Thola ama-DVD wokuqina noma imidlalo yevidiyo. Funa amakhophi asetshenzisiwe noma uwaboleke kumtapo wezincwadi wangakini.
• Bheka imishini esetshenzisiwe. Uma unemali encane ongayisebenzisa, ungathola amadili ezintweni ezisetshenziswayo zokuzilolonga ekuthengisweni kwegceke nasezitolo ezinkulu.
• Tshala imali ezintweni ezishibhile zokufaneleka. Ukuthenga amathuluzi amancane ambalwa wokuqina kungakusiza ukuthi uguqule ukujima kwakho. Ibhola lokuqina lingasiza ekuqiniseni i-abs yakho futhi lithuthukise ibhalansi yakho. Sebenzisa intambo yokweqa ukuzivocavoca okuhle kwe-cardio.
• Sebenzisa ubuchwepheshe. Udinga usizo oluncane lokuhlela ukusebenzisa kwakho noma ukuhlala ukhuthazekile? Sebenzisa izinhlelo zokusebenza zefoni noma izinhlelo zekhompyutha ukukusiza uhlele futhi ulandelele ukusebenza kwakho. Amaningi amahhala, kanti amanye abiza imali encane nje.

Noma ngabe uzivocavoca ngaphakathi ekhaya noma ngaphandle, kunokuzivocavoca umzimba okuningi ongakwenza okusebenzisa isisindo somzimba wakho ukukusiza ukhulume ngemisipha. Lokhu kufaka phakathi:

• Ama-lumges
• Izikwele
• Ukujima
• Ama-crunches
• Amajeke eqa
• Umlenze noma ingalo iphakamisa

Ukuze uqiniseke ukuthi usebenzisa ifomu elifanele, iya kumtapo wolwazi osebenza online ku-American Council on Exercise. Futhi banemikhuba yokuzivocavoca eyisampula ongazama ngayo.

Imidlalo eminingi nemisebenzi imahhala noma ibiza kancane ukuqala.

• Amakilasi amahhala. Amadolobha amaningi namadolobha ahlinzeka ngamakilasi amahhala omphakathi. Hlola iphepha lakho lasendaweni noma ubheke ku-inthanethi ukuthola ukuthi yini okutholakala endaweni yangakini. Abantu abadala asebekhulile bangathola amakilasi angabizi esikhungweni esikhulu sendawo.
• Sebenzisa izinkantolo zendawo. Imiphakathi eminingi inezinkantolo zomphakathi zebhasikidi nezethenisi.
• Hamba uyobhukuda. Thola ichibi lendawo noma ichibi uhambe uyobhukuda.
• Zama ezinye izinketho ezingabizi kakhulu. Zama ukushushuluza eqhweni, ukugijima, ukuhamba izintaba, i-volleyball, noma ukushibilika ku-inthanethi. Ngisho nokuhamba ngebhayisikili kuyabiza uma uthulula ibhayisikili elidala noma uthenga elake lasetshenziswa.

Ukuzivocavoca - isabelomali; Ukwehla kwesisindo - Ukuzivocavoca umzimba; Ukukhuluphala - ukuzivocavoca umzimba

I-American Council kuwebhusayithi yokuzivocavoca. Ukuzivocavoca umtapo wolwazi. www.acefitness.org/acefit/fitness-for-me. Kufinyelelwe ngo-Ephreli 8, 2020.

U-Arnett DK, uBlumenthal RS, u-Albert MA, et al. Umhlahlandlela we-2019 ACC / AHA mayelana nokuvinjelwa okuyinhloko kwesifo senhliziyo: umbiko we-American College of Cardiology / American Heart Association Task Force on Guidelines Practice Guidelines. Ukujikeleza. 2019; 140 (11): e563-e595. I-PMID: 30879339 pubmed.ncbi.nlm.nih.gov/30879339/.

I-Buchner DM, iKraus WE. Umsebenzi womzimba. Ku: IGoldman L, iSchafer AI, ama-eds. Imithi yeGoldman-Cecil. Umhla ka-26. IPhiladelphia, PA: Elsevier; 2020: isahluko 13.

• Ukuzivocavoca Nokuqina Komzimba