Ungaqala Kanjani Ukuvivinya Umzimba: Umhlahlandlela Wabaqalayo Wokusebenza

-Delile

• Kungani Kufanele Uvivinye Umzimba?
• Izinhlobo Ezijwayelekile Zokuzivocavoca
• Ungaqala Kanjani
• 1. Hlola Impilo Yakho
• 2. Yenza uhlelo bese ubeka imigomo engokoqobo
• 3. Kwenze Umkhuba
• Kufanele Wenze Ukuvivinya Kangakanani?
• Uhlelo Lokuzivocavoca Isampula Lweviki elilodwa
• Izeluleko ezimbalwa zabaqalayo
• 1. Hlala Unamanzi
• 2. Lungiselela Ukudla Okunempilo
• 3. Ukufudumala
• 4. Phola Phansi
• 5. Lalela Umzimba Wakho
• Ungahlala Kanjani Ushukunyiswa
• Okusemqoka
• Kufanele Wenze Ukuvivinya Kangakanani?
• Uhlelo Lokuzivocavoca Isampula Lweviki elilodwa
• Izeluleko ezimbalwa zabaqalayo
• 1. Hlala Unamanzi
• 2. Lungiselela Ukudla Okunempilo
• 3. Ukufudumala
• 4. Phola Phansi
• 5. Lalela Umzimba Wakho
• Ungahlala Kanjani Ushukunyiswa
• Okusemqoka

Ukuvivinya umzimba njalo kungenye yezinto ezinhle kakhulu ongayenzela impilo yakho.

Ngokushesha ngemuva kokuqala ukuzivocavoca umzimba, uzoqala ukubona nokuzwa izinzuzo umsebenzi womzimba ongaba nazo emzimbeni nasenhlalakahleni yakho.

Kodwa-ke, ukuzivocavoca umzimba kuhlelo lwakho kudinga ukuzimisela okukhulu, futhi ukunamathela kukho esikhathini eside kudinga isiyalo.

Uma ucabanga ukuqala ukuzivocavoca umzimba kepha ungazi ukuthi uzoqala kuphi, le ndatshana ingeyakho. Nakhu konke odinga ukukwazi ngokuqala inqubo nokunamathela kuyo.

Kungani Kufanele Uvivinye Umzimba?

Ukuzivocavoca njalo kukhonjisiwe ukuthuthukisa kakhulu impilo yakho ().

Izinzuzo zayo ezinkulu zibandakanya ukukusiza ukuthi ufeze futhi ugcine isisindo somzimba esinempilo, ugcine isisindo semisipha futhi unciphise ubungozi besifo esingelapheki (,,,).

Ngokwengeziwe, ucwaningo lukhombisile ukuthi ukuvivinya umzimba kungakhuphula imizwa yakho, kukhulise impilo yakho yengqondo, kukusize ulale kangcono futhi kuthuthukise nempilo yakho yezocansi (,,,).

Futhi akupheleli lapho - futhi kungakusiza ukuthi ugcine amazinga amahle wamandla ().

Ngamafuphi, ukuzivocavoca kunamandla futhi kungashintsha impilo yakho.

Ukuzivocavoca umzimba kungathuthukisa ukusebenza kwengqondo, kunciphise ubungozi besifo esingelapheki futhi kukusize wehlise isisindo somzimba.

Izinhlobo Ezijwayelekile Zokuzivocavoca

Kunezinhlobo ezahlukahlukene zokuvivinya umzimba, kufaka phakathi:

• I-Aerobic: Imvamisa kuyisisekelo sanoma yiluphi uhlelo lokuqina, kufaka phakathi izikhathi zokuhamba okuqhubekayo. Izibonelo zifaka ukubhukuda, ukugijima nokudansa.
• Amandla: Isiza ukwandisa amandla emisipha namandla. Izibonelo zifaka ukuqeqeshwa kokumelana, ama-plyometrics, ukuphakamisa izinsimbi nokuphrinta.
• ICalisthenics: Ukunyakaza komzimba okuyisisekelo okwenziwe ngaphandle kwemishini yokuzivocavoca nangesilinganiso esiphakathi nendawo se-aerobic. Izibonelo zifaka phakathi ama-lunges, ama-sit-up, ama-push-up kanye nama-pull-ups.
• Ukuqeqeshwa kwesikhawu esiphakeme (HIIT): Kufaka phakathi ukuphindaphindwa kokuqhuma okufushane kokuzivocavoca ngamandla okulandela ukuzivocavoca ngamandla aphansi noma izikhathi zokuphumula.
• Izinkambu zebhuthi: Amasekethe asuselwe esikhathini, anamandla amakhulu ahlanganisa izivivinyo ze-aerobic nokumelana.
• Ibhalansi noma ukuzinza: Kuqinisa imisipha futhi kuthuthukise ukuhlangana komzimba. Izibonelo zifaka phakathi ama-Pilates, ama-tai chi poses kanye nokuzivocavoca okuqinisa umongo.
• Ukuvumelana nezimo: Isiza ukululama kwemisipha, igcina ukunyakaza okuhlukahlukene futhi ivimbela ukulimala. Izibonelo zifaka i-yoga noma ukunyakaza komuntu ngamunye.

Imisebenzi engenhla ingenziwa ngawodwana noma ihlanganisiwe. Okubalulekile ukwenza lokho okukufanele kakhulu nokuzijabulisa ngakho.

Izinhlobo ezijwayelekile zokuvivinya umzimba zifaka i-aerobic, amandla, i-calisthenics, i-HIIT, amakamu ebhuthi, ukuguquguquka nokuqina. Ungazenza ngawodwana noma ngokuhlanganiswa.

Ungaqala Kanjani

Kubalulekile ukuthi ubheke izinto ezimbalwa ngaphambi kokuba uqale inqubo yokuzivocavoca umzimba.

1. Hlola Impilo Yakho

Kubalulekile ukubonisana nodokotela wakho futhi uthole ukuhlolwa komzimba ngaphambi kokuqala inqubo yokuzivocavoca umzimba.

Lokhu kubaluleke kakhulu kulabo abangajwayele ukwenza imisebenzi enzima yomzimba, kanye nabantu abaneminyaka engama-45 nangaphezulu.

Ukuhlolwa kusenesikhathi kungathola noma yiziphi izinkinga zempilo noma izimo ezingakubeka engcupheni yokulimala ngesikhathi sokuzivocavoca.

Kungakusiza futhi ukwandise ukuzivocavoca kwakho, kwenze kube lula kuwe nakumqeqeshi wakho ukuqonde ukulinganiselwa kwakho futhi wakhe uhlelo lokuzivocavoca olwenzelwe izidingo zakho ezithile.

2. Yenza uhlelo bese ubeka imigomo engokoqobo

Lapho usuthathe isinqumo sokuqala ukuzivocavoca njalo, zama ukwakha uhlelo olufaka izinyathelo nezinhloso ezifinyelelekayo.

Enye indlela yokwenza lokhu ukuqala ngohlelo lwezinyathelo ezilula okufanele zilandelwe. Ngemuva kwalokho ungaqhubeka nokwakha kuso njengoba izinga lakho lokuqina liba ngcono.

Isibonelo, uma inhloso yakho ukuqeda ukugijima kwamakhilomitha amahlanu, ungaqala ngokwakha uhlelo olufaka ama-run amafushane.

Uma usukwazi ukuqeda leyo migijimo emifushane, nyusa ibanga uze ukwazi ukugijima wonke amakhilomitha amahlanu ngokuqhubekayo.

Ukuqala ngezinhloso ezincane ngeke nje kukhulise amathuba akho okuphumelela, kuzokugcina ukhuthazeka njalo.

3. Kwenze Umkhuba

Enye into ebalulekile ekuphumeleleni kokuvivinya umzimba ukunamathela esimisweni sakho.

Kubukeka kulula kubantu ukuthi bagcine ukuzivocavoca umzimba esikhathini eside uma bekujwayela futhi bekwenza njalo ().

Ukubuyekezwa kwezifundo kuphethe ngokuthi ukufaka esikhundleni sokuziphatha okungenampilo ngomkhuba omusha onempilo kuyindlela enhle yokuyigcina esikhathini eside esizayo ().

Ngaphezu kwalokho, ukwenza ishejuli noma ukuzivocavoca ngasikhathi sinye nsuku zonke kuyizindlela ezinhle zokugcina inqubo yakho ikwenze kugcine.

Isibonelo, ungenza ukuzivocavoca umkhuba ngokuhlela ukuzivocavoca umzimba ngokushesha ngemuva komsebenzi nsuku zonke.

Ngaphambi kokuba uqale ukuzivocavoca, hlola impilo bese wenza uhlelo olunezinhloso ezingokoqobo. Ngemuva kwalokho, yenza ukujwayeza umkhuba ngokukufaka enkambisweni yakho yansuku zonke.

Kufanele Wenze Ukuvivinya Kangakanani?

Awudingi ukuba ngumsubathi osebenza kahle noma ujwayele ukusebenza amahora amaningi ukuze uqale ukujima namuhla.

Izincomo zamanje ze-American College of Sports Medicine zokuzivocavoca umzimba zifaka okungenani imizuzu eyi-150 yokuvivinya umzimba ngokulinganisela ngeviki (,).

Le mizuzu engu-150 ingalungiswa nganoma iyiphi indlela oyifunayo. Isibonelo, ungenza ukuzivocavoca imizuzu engu-30 izikhathi ezinhlanu ngesonto noma ukuzivocavoca imizuzu engu-35 kuya kwengu-40 njalo ngosuku.

Kodwa-ke, ucwaningo lwakamuva lukhombisile ukuthi ukupakisha le mfuneko ephansi kunesikhathi esisodwa noma ezimbili zokuqeqeshwa ngesonto kungaba lusizo njengokusabalalisa amaseshini isonto lonke ().

Kukonke, kubalulekile ukuqala kancane futhi wandise umfutho njengoba wakha izinga lakho lokuqina.

Okokugcina, noma ngabe inani lokuzivocavoca nsuku zonke liyadingeka empilweni enhle, ukuvumela umzimba wakho ukuba uphumule kubalulekile futhi.

Ukungavumeli umzimba wakho ukuba ululame ekucindezelekeni kokuvivinya umzimba kwandisa ingozi yokulimala, okufana nezicubu zemisipha kanye nokwaphuka kwengcindezi, futhi kungaholela ekucindezelweni yi-syndrome (OTS).

Ukuvivinya umzimba kakhulu futhi kungenza buthakathaka amasosha akho omzimba futhi kwandise amathuba okutheleleka, ukungalingani kwamahomoni, imizwa yokudangala nokukhathala okungapheli (,,).

Isincomo esincane sokuzivocavoca okungenani imizuzu eyi-150 ngeviki. Kodwa-ke, kubalulekile ukuqala kancane futhi uvumele umzimba wakho uphumule ngezikhathi ezithile.

Uhlelo Lokuzivocavoca Isampula Lweviki elilodwa

Ngezansi kunohlelo olulula ukulandela, lokuzivocavoca lwesonto elilodwa olungadingi okokusebenza futhi oluzokuthatha kuphela imizuzu engama-30 kuya kwengu-45 ngosuku ukuluqeda.

Lolu hlelo lungaguqulwa lube sezingeni lakho lokuqina futhi lwenziwe lwaba yinselele njengoba ufuna.

UMsombuluko: Ukugijima kwejubane elilinganiselwe ngemizuzu engama-40 noma ukuhamba ngamandla.

NgoLwesibili: Usuku lokuphumula.

NgoLwesithathu: Hamba ngokushesha imizuzu eyi-10. Ngemuva kwalokho, qedela amasekethe alandelayo, uphumule i-1 min. ngemuva kwesethi ngayinye kepha hhayi phakathi kokuzivocavoca. Nweba ngemuva kwalokho.

• Isekethe # 1: 3 amasethi ashintshanisa amaphuphu ayishumi emlenzeni ngamunye, ama-push-up ayi-10, ama-sit-up ayi-10
• Isekethe # 2: amasethi ama-3 ashintshanisa ama-dips-dips ayi-10, amajack we-10 agxumayo, ama-air squats ayi-10

NgoLwesine: Usuku lokuphumula.

ULwesihlanu Ukuhamba ngebhayisikili okwemizuzu engama-30 noma ijubane elilinganisiwe.

NgoMgqibelo: Usuku lokuphumula.

NgeSonto: Run, jog noma uthathe uhambo olude imizuzu engama-40.

Uhlelo lweviki elilodwa ngenhla luyisampula elula yokuqalisa. Ngeminye imibono nezinhlelo zokujima, hlola izixhumanisi ezilandelayo:

• Ukusebenza komzimba okuphelele okungu-9 ongakwenza noma kuphi (ayikho imishini edingekayo)
• Izinhlelo zokuzivocavoca zikhombe izingxenye ezithile zomzimba kanye namazinga ahlukahlukene wamakhono
• Ukuzivocavoca kokuqala okungu-7 kwezinjongo ezahlukahlukene nezitho zomzimba
• Ukuzivocavoca kohlobo oluthile lomzimba wakho

Kunokuzivocavoca okuhlukahlukene ongakwenza, futhi uhlelo olungenhla luyisibonelo esisodwa sokukusiza ukuthi uqale ukusebenza.

Izeluleko ezimbalwa zabaqalayo

1. Hlala Unamanzi

Ukuphuza uketshezi usuku lonke kubalulekile ekugcineni amazinga we-hydration enempilo.

Ukugcwalisa uketshezi ngesikhathi sokuzivocavoca kubalulekile ekugcineni ukusebenza kahle, ikakhulukazi lapho uzivocavoca emazingeni okushisa ashisayo (,).

Ngaphezu kwalokho, ukufaka amanzi ngamanzi ngemuva kokuzivocavoca kungakusiza ukuthi ululame futhi kukulungiselele isikhathi sakho sokuqeqesha esilandelayo (,).

2. Lungiselela Ukudla Okunempilo

Qiniseka ukuthi usebenzisa ukudla okunomsoco ukusekela uhlelo lwakho lokuqina.

Wonke amaqembu okudla ayadingeka ukuqinisa amazinga wamandla enempilo futhi athole okuningi ekuzivocavoceni kwakho. AmaCarbs abaluleke kakhulu, ngoba angakhuthaza imisipha yakho ngaphambi kokuzivocavoca ().

AmaCarbs nawo abalulekile ngemuva kokuzivocavoca ukugcwalisa izitolo ze-glycogen futhi asize ukumuncwa kwama-amino acid emisipheni yakho ngesikhathi sokululama ().

Ngokwengeziwe, amaprotheni athuthukisa ukuvuselelwa kwemisipha ngemuva kokuzivocavoca, alungisa ukulimala kwezicubu futhi akhe imisipha (,).

Okokugcina, ukudla njalo amafutha anempilo kukhonjisiwe ukuthi kusiza ukushisa amafutha omzimba nokugcina uphethiloli wemisipha ngesikhathi sokuzivocavoca, okwenza amandla akho ahlale isikhathi eside ().

Chofoza lezi zixhumanisi ukuthola eminye imininingwane mayelana nokudla kwangaphambi kokuzivocavoca nokudla emva kokuzivocavoca.

3. Ukufudumala

Kubalulekile ukufudumala ngaphambi kokuzivocavoca. Ukwenza kanjalo kungasiza ekuvimbeleni ukulimala futhi kuthuthukise ukusebenza kwakho kwezemidlalo (,).

Kungabuye kuthuthukise ukuguquguquka kwakho futhi kusize ekunciphiseni ubuhlungu ngemuva kokuzivocavoca kwakho ().

Mane nje uqale ukuzivocavoca kwakho ngokuzivocavoca nge-aerobic njengokushwiba kwengalo, ukukhahlela imilenze nokuhamba kwamaphaphu.

Ngaphandle kwalokho, ungafudumala ngokwenza iminyakazo elula yokuzivocavoca ohlela ukukwenza. Isibonelo, hamba ngaphambi kokuba ugijime.

4. Phola Phansi

Ukupholisa umoya kubalulekile ngoba kusiza umzimba wakho ubuyele esimeni sawo esijwayelekile.

Ukuthatha imizuzu embalwa ukuphola kungasiza ekubuyiseleni ukujikeleza kwegazi okujwayelekile kanye namaphethini okuphefumula futhi kunciphise nethuba lokuqaqamba kwemisipha (,).

Eminye imibono epholile ifaka phakathi ukuhamba okulula ngemuva kokuzivocavoca nge-aerobic noma ukunweba ngemuva kokuqeqeshwa kokumelana.

5. Lalela Umzimba Wakho

Uma ungajwayele ukusebenza nsuku zonke, khumbula imikhawulo yakho.

Uma uzwa ubuhlungu noma ukungaphatheki kahle ngenkathi uzivocavoca, yima uphumule ngaphambi kokuqhubeka. Ukuphusha izinhlungu akuwona umqondo omuhle, ngoba kungadala ukulimala.

Futhi, khumbula ukuthi ukusebenza kanzima futhi ngokushesha akusho ukuthi kungcono.

Ukuthatha isikhathi sakho uthuthuke ngohlelo lwakho lokuqina kungakusiza ugcine inkambiso yakho esikhathini esizayo futhi usisebenzise ngokugcwele.

Qiniseka ukuthi uhlala unamanzi amaningi, udle ukudla okunomsoco, ufudumale ngaphambi kokuzivocavoca, phola ngemuva kwalokho ulalele umzimba wakho.

Ungahlala Kanjani Ushukunyiswa

Ukhiye wokuhlala ukhuthazekile nokwenza ukuzivocavoca kube umkhuba ukuzijabulisa ngenkathi ukwenza. Lokhu kukuvumela ukuthi ungesabi ukuzivocavoca umzimba.

Njengohlelo lwesampula lokuzivocavoca olukhonjiswe ngenhla, ungaxuba imisebenzi ngenkathi uyigcina ikujabulisa.

Ukujoyina isigaba sokuzivocavoca noma seqembu njenge yoga noma iPilates, ukuqasha umuntu oziqeqesha noma ukwenza imidlalo yeqembu nakho kuyimibono emihle yokwandisa ugqozi nokuthokozela ().

Ukusebenza njengeqembu noma nomngani nakho kungasiza ekugcineni ukuphendula futhi kukushukumisele ukuqhubeka nomsebenzi wakho omuhle.

Ngaphezu kwalokho, ukulandelela inqubekelaphambili yakho, njengokufaka izinsimbi zakho zokuphakamisa izinsimbi noma ukuqaphela izikhathi zakho zokusebenza, kungakusiza ukuthi uhlale unogqozi lokuthuthukisa amarekhodi akho.

Ukuze ugcine umdlandla wakho, hlanganisa ukuzivocavoca umzimba kwakho, ujoyine umdlalo wokuzivocavoca noma weqembu bese ulandelela intuthuko yakho.

Okusemqoka

Ukuqala inqubo entsha yokuzivocavoca kungaba yinselele. Kodwa-ke, ukuba nezinhloso zangempela kungakusiza ugcine uhlelo lokuqina esikhathini esizayo.

Kunezinhlobo eziningi ezahlukene zomsebenzi ongakhetha kuzo. Thola ezimbalwa ezikusebenzelayo futhi uqiniseke ukuthi uzihluka ngezikhathi ezithile.

Umgomo ukuqala kancane, wakhe izinga lakho lokuqina futhi uvumele umzimba wakho uphumule ngezikhathi ezithile ukuvimbela ukulimala.

Ukugcina umkhondo wenqubekela phambili yakho noma ukujoyina iqembu lezempilo kungakusiza uhlale ukhuthazekile futhi ufeze izinhloso zakho. Kubalulekile futhi ukudla ukudla okunempilo ne-hydrate njalo.

Ngakho-ke, ulindeni? Qala ukuzivocavoca namuhla!

Enye into ebalulekile ekuphumeleleni kokuvivinya umzimba ukunamathela esimisweni sakho.

Kubukeka kulula kubantu ukuthi bagcine ukuzivocavoca umzimba esikhathini eside uma bekujwayela futhi bekwenza njalo ().

Ukubuyekezwa kwezifundo kuphethe ngokuthi ukufaka esikhundleni sokuziphatha okungenampilo ngomkhuba omusha onempilo kuyindlela enhle yokuyigcina esikhathini eside esizayo ().

Ngaphezu kwalokho, ukwenza ishejuli noma ukuzivocavoca ngasikhathi sinye nsuku zonke kuyizindlela ezinhle zokugcina inqubo yakho ikwenze kugcine.

Isibonelo, ungenza ukuzivocavoca umkhuba ngokuhlela ukuzivocavoca umzimba ngokushesha ngemuva komsebenzi nsuku zonke.

Ngaphambi kokuba uqale ukuzivocavoca, hlola impilo bese wenza uhlelo olunezinhloso ezingokoqobo. Ngemuva kwalokho, yenza ukujwayeza umkhuba ngokukufaka enkambisweni yakho yansuku zonke.

Kufanele Wenze Ukuvivinya Kangakanani?

Awudingi ukuba ngumsubathi osebenza kahle noma ujwayele ukusebenza amahora amaningi ukuze uqale ukujima namuhla.

Izincomo zamanje ze-American College of Sports Medicine zokuzivocavoca umzimba zifaka okungenani imizuzu eyi-150 yokuvivinya umzimba ngokulinganisela ngeviki (,).

Le mizuzu engu-150 ingalungiswa nganoma iyiphi indlela oyifunayo. Isibonelo, ungenza ukuzivocavoca imizuzu engu-30 izikhathi ezinhlanu ngesonto noma ukuzivocavoca imizuzu engu-35 kuya kwengu-40 njalo ngosuku.

Kodwa-ke, ucwaningo lwakamuva lukhombisile ukuthi ukupakisha le mfuneko ephansi kunesikhathi esisodwa noma ezimbili zokuqeqeshwa ngesonto kungaba lusizo njengokusabalalisa amaseshini isonto lonke ().

Kukonke, kubalulekile ukuqala kancane futhi wandise umfutho njengoba wakha izinga lakho lokuqina.

Okokugcina, noma ngabe inani lokuzivocavoca nsuku zonke liyadingeka empilweni enhle, ukuvumela umzimba wakho ukuba uphumule kubalulekile futhi.

Ukungavumeli umzimba wakho ukuba ululame ekucindezelekeni kokuvivinya umzimba kwandisa ingozi yokulimala, okufana nezicubu zemisipha kanye nokwaphuka kwengcindezi, futhi kungaholela ekucindezelweni yi-syndrome (OTS).

Ukuvivinya umzimba kakhulu futhi kungenza buthakathaka amasosha akho omzimba futhi kwandise amathuba okutheleleka, ukungalingani kwamahomoni, imizwa yokudangala nokukhathala okungapheli (,,).

Isincomo esincane sokuzivocavoca okungenani imizuzu eyi-150 ngeviki. Kodwa-ke, kubalulekile ukuqala kancane futhi uvumele umzimba wakho uphumule ngezikhathi ezithile.

Uhlelo Lokuzivocavoca Isampula Lweviki elilodwa

Ngezansi kunohlelo olulula ukulandela, lokuzivocavoca lwesonto elilodwa olungadingi okokusebenza futhi oluzokuthatha kuphela imizuzu engama-30 kuya kwengu-45 ngosuku ukuluqeda.

Lolu hlelo lungaguqulwa lube sezingeni lakho lokuqina futhi lwenziwe lwaba yinselele njengoba ufuna.

UMsombuluko: Ukugijima kwejubane elilinganiselwe ngemizuzu engama-40 noma ukuhamba ngamandla.

NgoLwesibili: Usuku lokuphumula.

NgoLwesithathu: Hamba ngokushesha imizuzu eyi-10. Ngemuva kwalokho, qedela amasekethe alandelayo, uphumule i-1 min. ngemuva kwesethi ngayinye kepha hhayi phakathi kokuzivocavoca. Nweba ngemuva kwalokho.

• Isekethe # 1: 3 amasethi ashintshanisa amaphuphu ayishumi emlenzeni ngamunye, ama-push-up ayi-10, ama-sit-up ayi-10
• Isekethe # 2: amasethi ama-3 ashintshanisa ama-dips-dips ayi-10, amajack we-10 agxumayo, ama-air squats ayi-10

NgoLwesine: Usuku lokuphumula.

ULwesihlanu Ukuhamba ngebhayisikili okwemizuzu engama-30 noma ijubane elilinganisiwe.

NgoMgqibelo: Usuku lokuphumula.

NgeSonto: Run, jog noma uthathe uhambo olude imizuzu engama-40.

Uhlelo lweviki elilodwa ngenhla luyisampula elula yokuqalisa. Ngeminye imibono nezinhlelo zokujima, hlola izixhumanisi ezilandelayo:

• Ukusebenza komzimba okuphelele okungu-9 ongakwenza noma kuphi (ayikho imishini edingekayo)
• Izinhlelo zokuzivocavoca zikhombe izingxenye ezithile zomzimba kanye namazinga ahlukahlukene wamakhono
• Ukuzivocavoca kokuqala okungu-7 kwezinjongo ezahlukahlukene nezitho zomzimba
• Ukuzivocavoca kohlobo oluthile lomzimba wakho

Kunokuzivocavoca okuhlukahlukene ongakwenza, futhi uhlelo olungenhla luyisibonelo esisodwa sokukusiza ukuthi uqale ukusebenza.

Izeluleko ezimbalwa zabaqalayo

1. Hlala Unamanzi

Ukuphuza uketshezi usuku lonke kubalulekile ekugcineni amazinga we-hydration enempilo.

Ukugcwalisa uketshezi ngesikhathi sokuzivocavoca kubalulekile ekugcineni ukusebenza kahle, ikakhulukazi lapho uzivocavoca emazingeni okushisa ashisayo (,).

Ngaphezu kwalokho, ukufaka amanzi ngamanzi ngemuva kokuzivocavoca kungakusiza ukuthi ululame futhi kukulungiselele isikhathi sakho sokuqeqesha esilandelayo (,).

2. Lungiselela Ukudla Okunempilo

Qiniseka ukuthi usebenzisa ukudla okunomsoco ukusekela uhlelo lwakho lokuqina.

Wonke amaqembu okudla ayadingeka ukuqinisa amazinga wamandla enempilo futhi athole okuningi ekuzivocavoceni kwakho. AmaCarbs abaluleke kakhulu, ngoba angakhuthaza imisipha yakho ngaphambi kokuzivocavoca ().

AmaCarbs nawo abalulekile ngemuva kokuzivocavoca ukugcwalisa izitolo ze-glycogen futhi asize ukumuncwa kwama-amino acid emisipheni yakho ngesikhathi sokululama ().

Ngokwengeziwe, amaprotheni athuthukisa ukuvuselelwa kwemisipha ngemuva kokuzivocavoca, alungisa ukulimala kwezicubu futhi akhe imisipha (,).

Okokugcina, ukudla njalo amafutha anempilo kukhonjisiwe ukuthi kusiza ukushisa amafutha omzimba nokugcina uphethiloli wemisipha ngesikhathi sokuzivocavoca, okwenza amandla akho ahlale isikhathi eside ().

Chofoza lezi zixhumanisi ukuthola eminye imininingwane mayelana nokuzivocavoca ngaphambi kokuzivocavoca kanye nangemuva kokuzivocavoca.

3. Ukufudumala

Kubalulekile ukufudumala ngaphambi kokuzivocavoca. Ukwenza kanjalo kungasiza ekuvimbeleni ukulimala futhi kuthuthukise ukusebenza kwakho kwezemidlalo (,).

Kungabuye kuthuthukise ukuguquguquka kwakho futhi kusize ekunciphiseni ubuhlungu ngemuva kokuzivocavoca kwakho ().

Mane nje uqale ukuzivocavoca kwakho ngokuzivocavoca nge-aerobic njengokushwiba kwengalo, ukukhahlela umlenze nokuxhamazela.

Ngaphandle kwalokho, ungafudumala ngokwenza iminyakazo elula yokuzivocavoca ohlela ukukwenza. Isibonelo, hamba ngaphambi kokuba ugijime.

4. Phola Phansi

Ukupholisa umoya kubalulekile ngoba kusiza umzimba wakho ubuyele esimeni sawo esijwayelekile.

Ukuthatha imizuzu embalwa ukuphola kungasiza ekubuyiseleni ukujikeleza kwegazi okujwayelekile kanye namaphethini okuphefumula futhi kunciphise nethuba lokuqaqamba kwemisipha (,).

Eminye imibono epholile ifaka phakathi ukuhamba okulula ngemuva kokuzivocavoca nge-aerobic noma ukunweba ngemuva kokuqeqeshwa kokumelana.

5. Lalela Umzimba Wakho

Uma ungajwayele ukusebenza nsuku zonke, khumbula imikhawulo yakho.

Uma uzwa ubuhlungu noma ukungaphatheki kahle ngenkathi uzivocavoca, yima uphumule ngaphambi kokuqhubeka. Ukuphusha izinhlungu akuwona umqondo omuhle, ngoba kungadala ukulimala.

Futhi, khumbula ukuthi ukusebenza kanzima futhi ngokushesha akusho ukuthi kungcono.

Ukuthatha isikhathi sakho uthuthuke ngohlelo lwakho lokuqina kungakusiza ugcine inkambiso yakho esikhathini esizayo futhi usisebenzise ngokugcwele.

Qiniseka ukuthi uhlala unamanzi amaningi, udle ukudla okunomsoco, ufudumale ngaphambi kokuzivocavoca, phola ngemuva kwalokho ulalele umzimba wakho.

Ungahlala Kanjani Ushukunyiswa

Ukhiye wokuhlala ukhuthazekile nokwenza ukuzivocavoca kube umkhuba ukuzijabulisa ngenkathi ukwenza. Lokhu kukuvumela ukuthi ungesabi ukuzivocavoca umzimba.

Njengohlelo lwesampula lokuzivocavoca olukhonjiswe ngenhla, ungaxuba imisebenzi ngenkathi uyigcina ikujabulisa.

Ukujoyina isigaba sokuzivocavoca noma seqembu njenge yoga noma iPilates, ukuqasha umuntu oziqeqesha noma ukwenza imidlalo yeqembu nakho kuyimibono emihle yokwandisa ugqozi nokuthokozela ().

Ukusebenza njengeqembu noma nomngani nakho kungasiza ekugcineni ukuphendula futhi kukushukumisele ukuqhubeka nomsebenzi wakho omuhle.

Ngaphezu kwalokho, ukulandelela inqubekelaphambili yakho, njengokufaka izinsimbi zakho zokuphakamisa izinsimbi noma ukuqaphela izikhathi zakho zokusebenza, kungakusiza ukuthi uhlale unogqozi lokuthuthukisa amarekhodi akho.

Ukuze ugcine umdlandla wakho, hlanganisa ukuzivocavoca umzimba kwakho, ujoyine umdlalo wokuzivocavoca noma weqembu bese ulandelela intuthuko yakho.

Okusemqoka

Ukuqala inqubo entsha yokuzivocavoca kungaba yinselele. Kodwa-ke, ukuba nezinhloso zangempela kungakusiza ugcine uhlelo lokuqina esikhathini esizayo.

Kunezinhlobo eziningi ezahlukene zomsebenzi ongakhetha kuzo. Thola ezimbalwa ezikusebenzelayo futhi uqiniseke ukuthi uzihluka ngezikhathi ezithile.

Umgomo ukuqala kancane, wakhe izinga lakho lokuqina futhi uvumele umzimba wakho uphumule ngezikhathi ezithile ukuvimbela ukulimala.

Ukugcina umkhondo wenqubekela phambili yakho noma ukujoyina iqembu lezempilo kungakusiza uhlale ukhuthazekile futhi ufeze izinhloso zakho. Kubalulekile futhi ukudla ukudla okunempilo ne-hydrate njalo.

Ngakho-ke, ulindeni? Qala ukuzivocavoca namuhla!