Izinzuzo Eziyinhloko Zokubhukuda

-Delile

• Izinzuzo ezi-5 zokubhukuda
• 1. Isebenza umzimba wonke
• 2. Kuqinisa amalunga nemisipha
• 3. Kukusiza wehlise isisindo futhi ushise amanoni
• 4. Fight ukucindezeleka futhi uthuthukise inkumbulo
• 5. Kuthuthukisa ukuphefumula

Ukubhukuda wumdlalo othuthukisa amandla, uciphise imisipha futhi usebenze umzimba wonke, uvuselele amalunga nemisipha futhi usize ekulawuleni isisindo nokushiswa kwamafutha. Ukubhukuda kungumdlalo we-aerobic ofanele yonke iminyaka, asebekhulile, abesifazane abakhulelwe noma izinsana, njengoba kunguhlobo lomsebenzi wokuzivocavoca onobungozi obuncane nomthelela emathanjeni. Funda kabanzi ngokubhukuda izingane ngezizathu eziyisikhombisa zokubeka ingane yakho ekubhukudeni.

Kunezitayela nezindlela ezahlukahlukene zokubhukuda ezingenziwa: ukukhasa, emuva, isifuba kanye novemvane, noma kunjalo, emakilasini okuqala kujwayelekile ukuthi uthisha afundise izinto eziyisisekelo, njengokufunda ukulahlekelwa ukwesaba amanzi nokwazi ungantanta kanjani, isibonelo. isibonelo. Kancane kancane, umuntu uzofunda ezinye izivivinyo namasu azomsiza ukuthi abhukude kahle. Ngakho-ke, kunconywa ukuthatha izifundo zokubhukuda izikhathi ezi-2 ukuya kwezi-3 ngeviki, imizuzu engama-30 kuye kwengama-50 isikhathi ngasinye.

Izinzuzo ezi-5 zokubhukuda

Ukubhukuda kunezinzuzo eziningi zezempilo, phakathi kwazo esingazisho:

1. Isebenza umzimba wonke

Ukubhukuda kungumdlalo ophelele kakhulu, osebenza kakhulu emisipheni yomzimba, ngokungafani nalokho okwenzekayo ekwakheni umzimba, ngokwesibonelo, lapho izivivinyo zenziwa khona ngendlela yasendaweni.

Ngaphezu kwalokho, lo mdlalo ukhulisa ukuguquguquka kwemisipha, ngakho-ke kungumsebenzi womzimba onconywe odokotela ukusiza ekutholeni ukulimala noma ngesikhathi sokululama ngemuva kokuhlinzwa.

2. Kuqinisa amalunga nemisipha

Lo mdlalo usiza ukugcina amalunga nemisipha kusetshenzisiwe futhi kunempilo, ngenkathi futhi kuthuthukisa ukuguquguquka komzimba nokuma komzimba.

Ngaphezu kwalokho, lo ngumdlalo ofanele yonke iminyaka njengoba kuwumdlalo onomthelela ophansi njengoba umthelela wokukhuselwa kwamanzi, ulungele ikakhulukazi abantu abadala lapho ingozi yokulimala inkulu khona.

3. Kukusiza wehlise isisindo futhi ushise amanoni

Njengoba lo kungumdlalo owenziwa emanzini, imisipha iphoqeleka ukuthi yenze umzamo omkhulu, ogcina ngokwandisa ukusetshenziswa kwemali yamakhalori. Kepha njengayo yonke imidlalo, ukusetshenziswa kwekhalori kokubhukuda kuncike ekuvivinyeni kokuvivinya umzimba nokulahleka kwesisindo, ekuhlanganisweni kwayo nokudla okunempilo, okulinganiselayo futhi okunama-khalori aphansi.

4. Fight ukucindezeleka futhi uthuthukise inkumbulo

Ukubhukuda kuthuthukisa ubumnandi nenhlalakahle, ngoba ukuzivocavoca umzimba kuthuthukisa ukwaneliseka nemizwa. Ngaphezu kwalokho, njengoba futhi kuthuthukisa ukujikeleza kwegazi kanye ne-oxygenation yegazi, ekugcineni kuthuthukisa inkumbulo nekhono lokucabanga.

5. Kuthuthukisa ukuphefumula

Ukubhukuda kungumdlalo onezimfuno ezinkulu zokuphefumula, okuthuthukisa kakhulu ukuphefumula namandla e-aerobic. Ngokubhukuda, kunokuqiniswa okukhulu kwezicubu zodonga lwesifuba, okuvumela ukusikwa okungcono nokwandiswa kwamaphaphu, okuvumela amaphaphu ukuthi enze umoya-mpilo ube ngcono.