Izinzuzo ezi-5 eziphezulu zokuhamba ngebhayisikili

-Delile

• 1. Kuthuthukisa ukuqina
• 2. Kukhuthaza impilo yenhliziyo
• 3. Kukusiza wehlise isisindo
• 4. Yilwa nokuqwasha
• 5. Kuthuthukisa umuzwa wenhlalakahle
• Ukuqeqeshwa kwamabhayisikili ukunciphisa umzimba

Ukuhamba ngebhayisikili kukusiza wehlise isisindo futhi kuwukuzivocavoca okuhle kubantu abahlushwa izinguquko ezibangelwa isisindo esiningi, njengomgogodla, idolo noma izinkinga zamaqakala, ngoba kuyindlela yokulahla amakhalori ngaphandle kokufaka umthelela omningi emajoyintini.

Ukuhamba ngebhayisikili, kufanele ugqoke izingubo nezicathulo ezintofontofo, kanye namanzi okuphuza ekamelweni lokushisa, ukugwema izinkinga zamathambo nokuphela kwamanzi. Kubaluleke kakhulu futhi ukusebenzisa ukuvikelwa okwenele ukugwema izingozi.

Izinzuzo zokuhamba ngebhayisikili zikhulu lapho udla okunempilo futhi wenza lo msebenzi, okungenani ama-3 ngesonto, okuvumela isikhathi sokuthi kudlule ubuhlungu bemisipha nemisipha ikhule.

Izinzuzo eziyinhloko zokuhamba ngebhayisikili yilezi:

1. Kuthuthukisa ukuqina

Ukuhamba ngebhayisikili kungumsebenzi we-aerobic futhi, ngakho-ke, lo msebenzi usiza ukuthuthukisa amandla we-cardiorespiratory futhi, ngenxa yalokho, isimo somzimba.

2. Kukhuthaza impilo yenhliziyo

Lapho uhamba ngebhayisikili, kungenzeka ukuthi kusebenze imisipha eminingana, kukhuthazwe ukuthuthuka kokujikeleza kwegazi nokwenza ngcono ubuqotho bemikhumbi, ngaphezu kokulawula amazinga we-cholesterol nokuvimbela ukuqoqwa kwamafutha ngaphakathi kwemithambo. Ngakho-ke, umkhuba walolu hlobo lomsebenzi uyakwazi ukunciphisa ubungozi bokuthola isifo sokuqina kwemithambo yegazi kanye nomfutho wegazi ophakeme, isibonelo.

3. Kukusiza wehlise isisindo

Ukuhamba ngebhayisikili kungakhuthaza ukushiswa kwama-calories angama-400 ngehora, ngaphezu kokufaka isandla ekuqiniseni imilenze nemisipha yesisu, esiza ekunciphiseni isisindo nokulahleka kwamafutha. Kodwa-ke, ukuze ukwehla kwesisindo kusebenze, kubalulekile ukuthi ube nokudla okunomsoco nokunempilo, ngokusho kwenhloso, ngaphezu kokwenza ezinye izivivinyo njalo.

4. Yilwa nokuqwasha

Lapho ugibela ibhayisikili kungenzeka ukuthi usebenzise amandla omzimba, ukuze ebusuku kube lula ukulala. Ngaphezu kwalokho, njengoba umkhuba wokuvivinya umzimba uholela ekukhishweni kwama-neurotransmitters futhi kukhuthaze ukuphumula kwemisipha, kungabhekwa futhi njengobambisene nabo ekulweni nokuqwasha. Nakhu ukuthi ungaphatha kanjani ukuqwasha.

5. Kuthuthukisa umuzwa wenhlalakahle

Ngesikhathi sokunyathela, ama-endorphin adedelwa angene egazini, okusiza ukukhuthaza umuzwa wenhlalakahle. Ngaphezu kwalokho, ngenxa yokukhishwa kwama-endorphin, kungenzeka futhi ukuthi umuntu azizwe ethanda kakhulu futhi, ngakho-ke, ukusebenza kwalolu hlobo lomsebenzi kungasiza ekwelapheni ukudangala nokukhathazeka, ngokwesibonelo.

Ukuqeqeshwa kwamabhayisikili ukunciphisa umzimba

Ukusheshisa inqubo yokwehlisa isisindo namafutha ngenkathi uhamba ngebhayisikili, ukuqina koqeqesho kuyakhuphuka, kungaba ngokwandisa ibanga elihlanganisiwe noma ngokuqeqeshwa kwesikhawu, okuvame ukwenziwa kubhayisikili elimile futhi eliqukethe isivinini esishintshayo noma isivinini. . Bona ukuthi ukuqeqeshwa kwesikhawu kwenziwa kanjani.

Ngaphezu kwalokho, enye yezindlela zokwengeza ukuqina koqeqesho lwamabhayisikili ukujikeleza ibhayisikili isikhashana umile, wenza ukuphindaphinda okungu-6 okumile, kwemizuzu emi-2 ngakunye, uqaphele ukuthi weqise ukuphindaphinda okuyisi-6 kokuqala, ukuze ukwazi ukufeza ngibekezelele konke ukuqeqeshwa.

Ukuze ube nemiphumela engcono ekuqeqesheni amabhayisikili, kubalulekile ukuthi ube nokudla okunempilo futhi okunempilo ngokuya ngomgomo. Bheka amathiphu wokunciphisa isisindo esinempilo kuvidiyo engezansi: