Umsebenzi womzimba

Ukuvivinya umzimba - okubandakanya indlela yokuphila esebenzayo nokuzivocavoca umzimba - kanye nokudla kahle, kuyindlela engcono kakhulu yokuhlala uphilile.

Uhlelo lokuzivocavoca olusebenzayo ludinga ukujabulisa futhi likugcine uzimisele. Kuyasiza ukuba nomgomo.

Inhloso yakho kungaba ukuthi:

• Phatha isimo sempilo
• Nciphisa ukucindezeleka
• Thuthukisa amandla akho
• Thenga izingubo ngosayizi omncane

Uhlelo lwakho lokuzivocavoca lungaba futhi yindlela enhle yokuzihlanganisa. Ukuthatha amakilasi okuzivocavoca noma ukuzivocavoca nomngane wakho zombili izindlela ezinhle zokuzijabulisa.

Ungaba nobunzima ukuqala inqubo yokuzivocavoca umzimba, kepha uma usuqale, ungaqala ukubona ezinye izinzuzo, njenge:

• Ukulawulwa okungcono kwesisindo sakho nesifiso sakho
• Ukuthuthuka kokuqina, okwenza kube lula ukwenza imisebenzi yansuku zonke
• Ukulala okuthuthukisiwe
• Ukuzethemba okwengeziwe kuwe
• Ubungozi obuncane besifo senhliziyo, isifo sikashukela, nomfutho wegazi ophezulu

UKUQALISA

Awudingi ukujoyina ijimu ukuze uzivocavoca. Uma ungazange usebenze noma usebenzise isikhathi eside, qala kancane ukuvimbela ukulimala. Ukuhamba ngamandla imizuzu eyi-10 kabili ngesonto kuyisiqalo esihle.

Zama ukujoyina ikilasi lomdanso, i-yoga, noma ikarati uma likukhanga. Ungajoyina iqembu le-baseball noma le-bowling, noma neqembu elihamba ngezitolo. Izici zomphakathi zala maqembu zingaba nomvuzo futhi zikhuthaze.

Into ebaluleke kakhulu ukwenza izivivinyo ongazigcina futhi uzijabulele.

QAPHELA OKUBALULEKILE: Khuluma nomhlinzeki wakho wezokunakekelwa kwempilo ngaphambi kokuqala uhlelo lokuzivocavoca umzimba uma:

• Unesifo sikashukela, isifo senhliziyo, isifo samaphaphu, noma esinye isifo sesikhathi eside
• Ukhuluphele ngokweqile
• Awukaze usebenze kakhulu muva nje
• Uthola izinhlungu zesifuba noma ukuphefumula okuncane lapho usebenza
  

YAKHA UMSEBENZI WOMZIMBA WAKHO NGOKUVAMILE NJALO 

Izinguquko ezilula zendlela yokuphila zingenza umehluko omkhulu ngokuhamba kwesikhathi.

• Emsebenzini, zama ukuthatha izitebhisi esikhundleni selifti, wehle ngehholo ukhulume nomsebenzi osebenza naye esikhundleni sokuthumela i-imeyili, noma wengeze ukuhamba kwemizuzu engu-10 kuye kwengu-20 ngesikhathi sedina.
• Uma wenza okuthile, zama ukupaka ekugcineni kakhulu kwendawo yokupaka noma ezansi nomgwaqo. Okungcono kakhulu, hamba uye esitolo noma kwezinye izindawo eziseduze.
• Ekhaya, yenza imisebenzi enjengokuhlanza imoto, ukuwasha imoto, ukwenza ingadi, ukukha amaqabunga, noma ukukhithika iqhwa.
• Uma ugibela ibhasi noma enye into yokuhamba yomphakathi, yehla esitobhini esingu-1 ngaphambi kokuma kwakho okujwayelekile uhambe yonke enye indlela.

Nciphisa ISIKHATHI SAKHO SESIKHATHI

Ukuziphatha kokuhlala phansi izinto ozenzayo ngenkathi uhleli unganyakazi. Ukwehlisa isimilo sakho sokuhlala phansi kungakusiza ulahlekelwe isisindo. Kubantu abaningi, indlela engcono yokwehlisa isimilo sokuhlala phansi ukunciphisa isikhathi abasichitha bebuka i-TV futhi besebenzisa ikhompyutha nezinye izinto zobuchwepheshe. Yonke le misebenzi ibizwa ngokuthi "isikhathi sesikrini."

Ezinye izindlela zokwehlisa isikhathi sesikrini yilezi:

• Khetha izinhlelo ze-TV ezi-1 noma ezi-2 ozozibuka, bese ucisha i-TV uma seziphelile.
• Ungayigcini i-TV ngaso sonke isikhathi ngomsindo ongemuva - ungahle uhlale phansi uyibuke. Vula umsakazo esikhundleni salokho. Ungavuka wenze izinto endlini kodwa ulalele umsakazo.
• Ungadli ngenkathi ubuka i-TV.
• Khipha amabhethri kurimothi yakho ye-TV bese usukuma ukushintsha ishaneli.
• Ngaphambi kokuvula i-TV, hamba nenja yakho noma inja kamakhelwane. Uma uzophuthelwa uhlelo oluthandayo, luqophe.
• Thola imisebenzi ezothatha isikhundla sokubuka i-TV. Funda incwadi, udlale umdlalo webhodi nomndeni noma nabangane, noma uthathe ikilasi lokupheka kusihlwa.
• Zivocavoce ngokuzivocavoca noma ngebhola le-yoga ngenkathi ubuka i-TV. Uzoshisa ama-calories. Noma, setha ibhayisikili elimile noma i-treadmill phambi kwe-TV yakho bese uyisebenzisa ngenkathi ubuka.

Uma uthanda ukudlala imidlalo yevidiyo, zama imidlalo edinga ukuthi uhambise umzimba wakho wonke, hhayi izithupha zakho kuphela.

UFUNA ISIVIVINYO esingakanani?

I- Izinkombandlela Zomsebenzi Womzimba WamaMelika uncoma ukuthi abantu abadala bathole ingqikithi yemizuzu engu-150 kuye kwangama-300 ngesonto yomsebenzi wokuqina okulingene, noma imizuzu engama-75 kuya kwengu-150 ngesonto lomsebenzi onamandla. Ungahlangabezana futhi nalesi sincomo ngenani elilinganayo lomsebenzi ohlanganisiwe omaphakathi futhi omkhulu. Ukuqiniswa kwemisipha, okubizwa nangokuthi ukuqeqeshwa kwamandla, ukuqeqeshwa ukumelana, noma ukuvivinya umzimba, kufanele futhi kwenziwe izinsuku ezimbili noma ngaphezulu ngesonto.

Njengoba usiba namandla ngokwengeziwe, ungaziphonsela inselelo ngokwandisa ukuqina kokuvivinya umzimba kwakho ngokusuka ekukhanyeni uye kokulinganayo. Ungangeza futhi nesikhathi osisebenzisayo.

Izincomo zokufaneleka; Ukuzivocavoca - ukuvivinya umzimba

• Ukuzivocavoca umzimba kunganciphisa umfutho wegazi
• Ukuvivinya umzimba nge-aerobic
• Inzuzo yokuzivocavoca umzimba njalo
• Ukuzivocavoca umzimba
• Ukuzivocavoca kwe-Isometric
• Ukuzivocavoca kanye nobudala
• Ukuzivocavoca nabangani
• Ukuzivocavoca umzimba - ithuluzi elinamandla
• Umsebenzi womzimba - umuthi wokuvimbela
• Ukuzivocavoca nokushaya kwenhliziyo

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.

UPiercy KL, uTroiano RP, uBallard RM, et al. Imihlahlandlela yomsebenzi womzimba wabantu baseMelika. JAMA. I-2018; 320 (19): 2020-2028. I-PMID: 30418471 www.ncbi.nlm.nih.gov/pubmed/30418471.

Ridker PM, Libby P, Buring JE. Izimpawu zobungozi kanye nokuvimbela okuyinhloko kwesifo senhliziyo. Ku: Zipes DP, Libby P, Bonow RO, Mann, DL, Tomaselli GF, Braunwald E, ama-eds. Isifo Senhliziyo SikaBraunwald: Incwadi Yemithi Yezinhliziyo Nemithambo. Umhla ka-11. IPhiladelphia, PA: Elsevier; 2019: isahluko 45.