Izinzuzo ezinhlanu zezempilo zebhayisikili lokuzivocavoca

-Delile

• 1. Kukusiza wehlise isisindo
• 2. Kuvikela amalunga omzimba
• 3. Kukhulisa ukuqina futhi kuthinte imilenze
• 4. Kuvimbela isifo senhliziyo nemithambo yegazi
• 5. Kunciphisa ukucindezeleka
• Ungalawula kanjani ibhayisikili ngendlela efanele

Ibhayisikili lokuzivocavoca ngenye yezindlela ezithandwa kakhulu zokuzivocavoca ukuze wehlise isisindo futhi wandise ukukhuthazela kwemisipha yemilenze yakho.

Ukuzivocavoca ngalolu hlobo lwemishini kungenziwa emakilasini okuphotha, ejimini, noma entofontofo yasekhaya, ngoba ungathenga izinhlobo eziningana zamabhayisikili wokuzivocavoca ahambisana nezidingo zalowo nalowo nokutholakala kwezezimali.

Yize, kwabanye abantu, kungabonakala njengokuzivocavoca okuphindaphindayo futhi okunesidina, iqiniso ukuthi lolu hlobo lokuzivocavoca lunezinzuzo eziningana zezempilo, ikakhulukazi ukwehlisa isisindo, ukuphakamisa imilenze yakho nokuthuthukisa impilo yenhliziyo yakho.

1. Kukusiza wehlise isisindo

Lokhu ukuzivocavoca okuhle kakhulu kwenhliziyo okuvumela ukuthi ushise ama-calories angama-260 ngemizuzu engama-30 nje kuphela, ukuba ngumlingani obalulekile kunoma ngubani ozama ukwehlisa isisindo noma ukuqeda amafutha athile asendaweni.

Ukuzivocavoca ngebhayisikili lokuzivocavoca kungasetshenziswa futhi yilabo abazama ukukhulisa isisindo somzimba esinciphile, ngoba, inqobo nje uma kungenziwanga ngokweqile, kuyasiza ukushisa amanoni, kusale kuphela isisindo esinciphile esakhiwe ngesikhathi sokuqeqeshwa kwesisindo.

Bheka indlela yokudla ukuze uqedele ukuzivocavoca kwakho ngebhayisikili futhi unciphise isisindo ngokushesha.

2. Kuvikela amalunga omzimba

Ukuzivocavoca ngebhayisikili lokuzivocavoca noma ukuhlanganyela emakilasini okuphotha ejimini, ngokwesibonelo, kuyizindlela ezinhle zokulondoloza ukuqina komzimba ngesikhathi usalulama ekulimaleni kwamathambo.

Lokhu kungenxa yokuthi, lolu hlobo lokuzivocavoca, uma lwenziwe kahle, linciphisa kakhulu umthelela ezinhlangothini zenyonga, emadolweni nasemaqakaleni, ikakhulukazi uma kuqhathaniswa neminye imisebenzi efana nokugijima, ukweqa intambo noma ukudlala ibhola, isibonelo.

Futhi hlola ukuthi uzodlani ukuvikela nokuqinisa amalunga akho.

3. Kukhulisa ukuqina futhi kuthinte imilenze

Ukukhuthazela kwemisipha yikhono lesicubu sokuqhubeka nokusebenza lapho kade lisetshenziswa. Ngakho-ke, lapho uhamba ngezinyawo ukumelana nebhayisikili lokuzivocavoca, imisipha izokwazi ukuzivumelanisa futhi iqine futhi ibe namandla ngokwengeziwe, ikakhulukazi emilenzeni nasezinqeni.

Ngokwandisa amandla nokukhuthazela kwemisipha kungenzeka ukuthi kuthuthukiswe impilo yamathambo nemisipha ezungezile, okubangela ukwanda kwamandla emisebenzini yansuku zonke, ukuvimbela ukulimala.

4. Kuvimbela isifo senhliziyo nemithambo yegazi

Ukuzivocavoca ngebhayisikili lokuzivocavoca uhlobo olubalulekile lokuzivocavoca kwenhliziyo, njengoba kwehlisa umfutho wegazi, kuthuthukisa ukusebenza kwenhliziyo futhi kulawula amazinga kashukela egazini. Ngaphezu kwalokho, kunciphisa ne-cholesterol embi, kuyilapho inyusa i-cholesterol enhle, inciphisa ubungozi bokwakheka kwamahlwili.

Ngakho-ke, kungenzeka ukugwema izinkinga ezahlukahlukene zezempilo ezifana nomfutho wegazi ophakeme, isifo senhliziyo, isifo sohlangothi noma i-thrombosis, ngokwesibonelo.

Bheka nezitshalo eziyi-9 ezingavikela impilo yenhliziyo yakho.

5. Kunciphisa ukucindezeleka

Ukwenza imizuzu engama-30 ebhayisikili elimile noma ukubamba iqhaza ekilasini lokuzivocavoca ukuphotha kubangela ukuthi umzimba ukhiphe i-adrenaline nama-endorphin amaningi, okusiza ukunciphisa kakhulu amazinga okuxineka, ngaphezu kokuqinisa amasosha omzimba nokwakha umuzwa wenjabulo nenjabulo.

Bona uhlu lwezindlela zokuphumula ezisiza ukuqeda ukucindezeleka.

Ungalawula kanjani ibhayisikili ngendlela efanele

Ukwazi ukusebenzisa nokulawula ibhayisikili lokuzivocavoca kungenye yezinyathelo ezibaluleke kakhulu zokuqinisekisa imiphumela emihle nokugwema ukulimala. Ngalokhu, kubalulekile ukuthi wazi eminye imininingwane efana nale:

• Ukuphakama kwesihlalo: kufanele ivumele, ngemuva kokuhlala, ukugcina umlenze ugobile kancane lapho iphedali isendaweni ephansi kakhulu yokunyakaza;
• Indawo yokuhlala: kufanele livumele ukuthi idolo lifane neli-pedal;
• Ibha yokubamba: kufanele kube khona ukufinyelela kuma-handlebars ngezingalo ezigoqiwe kancane, ukugcina umhlane uqonde futhi amahlombe ekhululekile.

Emakilasini okuphotha, uthisha uvame ukusiza umuntu ngamunye ukulungisa ibhayisikili lakhe, ikakhulukazi uma kungokokuqala enza lolu hlobo lokuzivocavoca.