Umkhuba wangaphandle wokuqina

Ukuvivinya umzimba akumele kusho ukungena endlini ejimini. Ungathola ukuzivocavoca okugcwele egcekeni lakho siqu, ebaleni lokudlala lasendaweni, noma epaki.

Ukuvivinya umzimba ngaphandle kunganikeza izinzuzo eziningi. Kungakusiza ukuthuthukisa imizwa yakho, kukuveze ku-vitamin D kusuka elangeni, futhi kukhuphule izinga lamandla akho. Ibuye inikeze ukwakheka okuhlukahlukene ongakutholi endlini. Ngakho-ke uma uhamba, ugijima, noma uhamba ngebhayisikili, maningi amathuba okuthi uhlangane namagquma. Lokhu kusiza ukusebenza kwamaqembu emisipha ehlukene futhi kwandise ukuqina kokuzivocavoca kwakho.

Inqubo yakho kufanele ifake izinhlobo ezi-3 zokuvivinya umzimba:

• Ukuvivinya umzimba nge-aerobic. Lolu noma yiluphi uhlobo lokuzivocavoca olusebenzisa imisipha yakho emikhulu futhi lwenza inhliziyo yakho ishaye ngokushesha. Hlela ukuthola okungenani amahora ama-2 nemizuzu engama-30 yokuzivocavoca ngamandla okuvivinya umzimba isonto ngalinye.
• Ukuzivocavoca okwelula. Lezi zivivinyo zolula imisipha yakho ukuze kube nokuguquguquka okungcono nobubanzi bokunyakaza emajoyintini akho. Ungakwazi ukwelula ngaphambi noma ngemuva kokwenza ezinye izivivinyo zakho.
• Ukuqeqeshwa kwamandla. Lezi zivivinyo zisebenza imisipha yakho ukuze ziqine futhi zisize ekwakheni amathambo aqinile. Zama ukuwenza wonke amaqembu akho amakhulu emisipha okungenani kabili ngesonto. Vele uqiniseke ukuthi uphumula usuku phakathi.

Akunandaba ukuthi ukhetha hlobo luni lokuzivocavoca ngaphandle, faka izivivinyo ezivela kuwo wonke amaqembu ama-3. Faka izivivinyo eziqonde ezingalweni, emilenzeni, emahlombe, esifubeni, emuva, nasemisipha yesisu.

Uma ungazange usebenze isikhashana, noma uma unesimo sempilo, kuwumqondo omuhle ukukhuluma nomhlinzeki wakho wezokunakekelwa kwempilo ngaphambi kokuqala uhlelo lokuzivocavoca.

Kunezindlela eziningi zokuzivocavoca ngaphandle, amathuba cishe awapheli. Khetha okuthile okukukhangayo okulungele ileveli yakho yokufaneleka. Nayi eminye imibono:

• Ukufudumala kuqala. Thola igazi lakho ligobhoza ngokuhamba imizuzu engaba mihlanu. Engeza ukwelula okunamandla ngokuletha amadolo akho esifubeni sakho. Ukuzifudumeza nokwelula imisipha yakho kungasiza ekuvimbeleni ukulimala okuthile. Kufanele uqhubeke nokuzifudumeza kwakho kuze kube yilapho umzimba wakho uzizwa ufudumele futhi usuqala ukujuluka.
• Hamba noma ugijimele ejimini yakho yangaphandle. Khetha ipaki noma inkundla yokudlala eduze kwendlu yakho ukuze uzivocavoca. Ngale ndlela ungaqala, futhi uqede, inqubo yakho ngokuhamba ngamandla noma ukugijima okulula.
• Khetha izinsiza zakho. Amabhentshi epaki, izihlahla, nemigoqo yezinkawu konke kwenza izinsiza zokuzivocavoca ezinhle. Sebenzisa ibhentshi lepaki ukwenza ama-pushups, ama-dips, kanye nama-step-ups. Izinkawu zemfene namagatsha ezihlahla zikulungele ukudonsa. Izinkawu zemonkey zingasetshenziselwa ukusebenza i-abs yakho ngokudonsa imilenze yakho egobile ibheke esifubeni sakho njengoba ulenga ezandleni zakho. Ungasonga namabhande amelana nezihlahla noma izigxobo ukwenza izivivinyo zokuqinisa umzimba.
• Cabanga ngomzimba ogcwele. Uma uzivocavoca ngaphandle, sebenzisa izivivinyo ezisebenzisa isisindo somzimba wakho. Isibonelo, ungenza ama-squats, ama-lunges, ama-pushups, ama-dips, ama-sit ups, namapulangwe. Yenza ukuphindaphinda okungu-15 kokuvivinya ngakunye. Yakha amasethi ama-3 wokuphindaphinda okungu-15 kokuvivinya ngakunye.
• Joyina isigaba noma iqembu. Abantu abaningi bazizwa benogqozi olukhulu lapho bezivocavoca eqenjini. Bheka amakilasi okuzivocavoca, njenge-yoga, i-tai chi, noma i-aerobics, enikezwa ngaphandle emapaki endawo nezindawo zokuzijabulisa. Ungabheka futhi amaqembu agxila emdlalweni owuthandayo, njengokuhamba ngebhayisikili, ukuhamba izintaba, ukugijima, ukugwedla, ithenisi, noma iFrisbee.
• Yenza imisebenzi yokuzilolonga. Yebo, imisebenzi yakho yangaphandle ingabala njengokuzivocavoca umzimba. Inhlanganisela yengadi, ukugunda utshani nge-push mower, ukudonsa ukhula, noma amaqabunga ama-raking kungakunika ukuzivocavoca umzimba okugcwele.
• Hlanganisa. Gcina ukuzivocavoca kwakho kukusha ngokushintshashintsha isimiso sakho njalo. Zama umdlalo omusha noma uhambe ngezinyawo, uhambe ngezinyawo, noma ugijime endleleni entsha. Thatha uhambo losuku futhi wenze inqubo yakho kwenye indawo entsha.

Noma kunini lapho uzivocavoca ngaphandle, kufanele uthathe izinyathelo ezimbalwa zokuqapha ukuqinisekisa ukuthi uhlala uphephile.

• Buka isimo sezulu. Ngenkathi ungakwazi ukuzivocavoca ezinhlotsheni eziningi zezulu, ukushisa okukhulu noma amakhaza kungaba yingozi. Esimweni sezulu esibandayo, gqoka ngezendlalelo, futhi ugqoke isigqoko namagilavu. Uma kushisa, gqoka isivikelo selanga esiningi, khetha izingubo ezingasindi, uphuze namanzi amaningi.
• Sebenzisa ukuqaphela emigwaqweni. Hamba noma ugijime ubhekene nomgwaqo ozayo futhi ugqoke izingubo ezikhanyayo ukuze abashayeli bakwazi ukukubona. Uma uphumile uma kumnyama, gqoka izingubo ezibonakalisayo noma uphathe ithoshi.
• Zilungiselele. Phatha umazisi nomakhalekhukhwini, uma kwenzeka kwenzeka kanjalo.

I-American Council on Exercise (ACE) inezindlela eziningi zokuzivocavoca ezibalwe esizeni sayo - www.acefitness.org/education-and-resource/lifestyle/exercise-library.

Kukhona nezincwadi eziningi zokuzivocavoca umzimba ongazenza wedwa. Ungathola futhi amavidiyo wokuqina noma ama-DVD. Khetha amabhuku noma amavidiyo adalwe ngabantu abanemininingwane yokufaneleka. Funa umuntu oqinisekiswe yi-ACE noma yi-American College of Sports Medicine.

Shayela umhlinzeki wakho khona manjalo uma unalezi zimpawu ezilandelayo ngesikhathi sokuzivocavoca:

• Ingcindezi noma ubuhlungu esifubeni sakho, ehlombe, engalweni, noma entanyeni
• Ukuzizwa ugula esiswini sakho
• Ubuhlungu obukhulu
• Ukuphefumula kanzima noma ukuphefumula okuncane ngisho noma uyeka ukuzivocavoca umzimba
• Ubumhlophe
• Ikhanda, ubuthakathaka, ukudideka, noma amajaqamba lapho kushisa
• Ukulahlekelwa umuzwa noma ukuluma kunoma iyiphi indawo yesikhumba sakho lapho kubanda

Ukuzivocavoca - ngaphandle

• Ukuhambela impilo

I-American Council kuwebhusayithi yokuzivocavoca. Amaqiniso afanele: izisekelo zokuqeqeshwa kwesifunda. www.acefitness.org/acefit/fitness-fact-article/3304/circuit-training-basics. Kufinyelelwe ngoMashi 19, 2020.

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.

UShanahan DF, uFranco L, uLin BB, uGaston KJ, uFuller RA. Izinzuzo zezindawo zemvelo zomsebenzi womzimba. Ezemidlalo Med. 2016; 46 (7): 989-995. I-PMID: 26886475 pubmed.ncbi.nlm.nih.gov/26886475/.

• Ukuzivocavoca Nokuqina Komzimba