Ukuzivocavoca okuhle kakhulu kokulahlekelwa yisisu

-Delile

• Ukuzivocavoca umzimba okwenziwa ekhaya
• Ukuzivocavoca umzimba okwenziwa emgwaqweni
• Ukuzivocavoca ukushisa amafutha nokulahlekelwa yisisu
• Ukudla okufanele ulahlekelwe yisisu

Ukuvivinya umzimba nge-aerobic yilawo asebenza ngamaqembu amakhulu emisipha, okwenza amaphaphu nenhliziyo kufanele zisebenze kanzima ngoba umoya-mpilo omningi udinga ukufinyelela kumaseli.

Ezinye izibonelo ukuhamba nokugijima, okushisa amafutha asendaweni futhi kusize ukwehlisa ukufakwa kwamafutha esibindi futhi, ngenxa yalokho, amazinga we-cholesterol egazini. Izinzuzo eziyinhloko zokuvivinya umzimba ngokunciphisa umzimba yilezi:

• Shisa amanoni aqoqwe ngaphansi kwesikhumba, phakathi kwe-viscera nasesibindi;
• Ukulwa nokucindezeleka ngokunciphisa inani le-cortisol - i-hormone exhunywe nokucindezeleka;
• Thuthukisa inhlalakahle ngenxa yokukhishwa kwama-endorphin egazini.

Kodwa-ke, ukuze wehlise isisindo futhi ulahlekelwe yisisu kuyadingeka ukwandisa ubunzima bokuzivocavoca okwenziwayo nokunciphisa izindleko zekhalori ozidlayo ngokudla.

Ukuzivocavoca umzimba okwenziwa ekhaya

Ukweqa intambo, ukudansela umculo owuthandayo, ukulandela izinkomba zohlelo lokusebenza ku-smartphone yakho noma kwi-DVD kaZumba kungaba izindlela ezinhle kakhulu kulabo abangafuni ukuya ejimini. Kungasiza futhi ukuba nebhayisikili lokuzivocavoca ekhaya noma enye imishini yokuzivocavoca engathengwa ezitolo zezimpahla zemidlalo.

Okunye ongakwenza ukutshala imali emidlalweni yevidiyo efana ne-Wii lapho ungalandela khona imiyalo yothisha obonakalayo noma umane udanse endaweni yesikhulumi kule khonsoli.

Ukuzivocavoca umzimba okwenziwa emgwaqweni

Ukuzivocavoca umzimba nge-aerobic kungenziwa futhi emgwaqweni, epaki noma eduze nolwandle, isibonelo. Kulokhu, umuntu kufanele akhethe ukuqeqesha ngezikhathi ezipholile kunazo zonke zosuku, avikele isikhumba elangeni, futhi ahlale enamanzi noma ama-isotonics okuhambisa amanzi.

Ukuhamba, ukugijima, ukuhamba ngebhayisikili noma i-rollerblading ezinye zezindlela ezinhle kakhulu zokuzijwayeza uwedwa noma enkampanini enhle. Khumbula ukuthi ngesikhathi sokuqeqeshwa, ukuphefumula kwakho kudinga ukuvunguza kancane ukuze wehlise isisindo.

Nakhu ukuthi ungakwenza kanjani ukuzivocavoca ukuhamba ukuqala ukushisa amafutha.

Ukuzivocavoca ukushisa amafutha nokulahlekelwa yisisu

Ukuzivocavoca nge-aerobic ukushisa amanoni nokulahlekelwa yisisu kufanele kwenziwe okungenani imizuzu engama-30 futhi kufanele kuphindwe izikhathi ezi-3 kuye kwezi-5 ngesonto. Ekuqaleni akudingeki ukhathazeke ngokushaya kwenhliziyo kokuqeqeshwa, vele uqinisekise ukuthi ukuphefumula kwakho kuhlala kusebenza kanzima, kepha usakwazi ukukhuluma, kepha kungaphandle kwendawo yakho yokududuza.

Thola ukuthi siyini isilinganiso senhliziyo esifanele sokunciphisa umzimba.

Uma kungenakwenzeka ukuqeqesha imizuzu engama-30, ungaqala ngemizuzu engu-15 esontweni lokuqala, kepha kufanele ukhuphule isikhathi sokuziqeqesha ukuze ukwazi ukushisa ama-calories amaningi futhi ngaleyo ndlela ukwazi ukwehlisa isisindo. Uma ungazivocavoci umzimba futhi ucabanga ngokuqalisa, kunconywa ukuthi uye kudokotela ngaphambi kokuqala ukuqeqeshwa ukuhlola impilo yenhliziyo yakho.

Ukudla okufanele ulahlekelwe yisisu

Bona imihlahlandlela emi-3 ebalulekile yokushisa amafutha nokulahlekelwa yisisu kule vidiyo nodokotela wezokudla uTatiana Zanin: