Ngidinga Ukuzivocavoca Kangakanani?

-Delile

• Isifinyezo
• Okwabadala:
• Ezinganeni ezineminyaka esenkulisa (ezineminyaka engu-3-5):
• Okwezingane nentsha:
• Kubantu abadala asebekhulile, abesifazane abakhulelwe, nabantu abanezinkinga zempilo ezingapheli:
• Amathiphu wokuzivocavoca:

Isifinyezo

Ukuvivinya umzimba njalo kungenye yezinto ezinhle kakhulu ongazenzela impilo yakho. Inezinzuzo eziningi. Kungathuthukisa impilo yakho yonke nokuqina kwakho futhi kunciphise ubungozi bezifo eziningi ezingalapheki Ukuze uthole inzuzo enkulu, nakhu ukuthi kungakanani ukuvivinya umzimba okufanele ukuthole:

Okwabadala:

Thola okungenani imizuzu eyi-150 yobukhulu obulinganiselayo noma imizuzu engama-75 yokusebenza ngamandla kwe-aerobic isonto ngalinye. Noma ungenza inhlanganisela yalokhu okubili.

• Zama ukusabalalisa umsebenzi wakho womzimba ngaphezu kwezinsuku ezimbalwa zeviki. Lokho kungcono kunokuzama ukukwenza konke ngosuku olulodwa noma ezimbili.
• Ngezinye izinsuku ungahle ungabi nesikhathi eside sokwenza umsebenzi womzimba. Ungazama ukulihlukanisa libe yizingxenye zemizuzu eyishumi noma ngaphezulu.
• Imisebenzi ye-Aerobic ifaka ukuhamba ngokushesha, ukugijima, ukubhukuda nokuhamba ngebhayisikili
• Ukuqina okulingene kusho ukuthi ngenkathi wenza lowo msebenzi, kufanele ukwazi ukusho amagama ambalwa ngokulandelana kepha ungaculi
• Ukuqina ngamandla kusho ukuthi ngenkathi wenza lowo msebenzi, ngeke ukwazi ukusho ngaphezu kwamagama ambalwa ngaphandle kokuyeka ukuphefumula

Futhi, yenza imisebenzi yokuqinisa kabili ngesonto.

• Imisebenzi yokuqinisa ifaka ukuphakamisa izinsimbi, ukusebenza ngamabhendi okuzivocavoca umzimba, nokwenza ama-sit-up nama-pushups
• Khetha imisebenzi esebenza kuzo zonke izingxenye ezihlukene zomzimba - imilenze yakho, izinqe, umqolo, isifuba, isisu, amahlombe nezingalo. Kufanele uphinde usebenzise izivivinyo zeqembu ngalinye lezicubu izikhathi eziyi-8 kuye kwezingu-12 ngeseshini ngayinye.

Ezinganeni ezineminyaka esenkulisa (ezineminyaka engu-3-5):

Izingane zasenkulisa kufanele zisebenze ngokomzimba usuku lonke, ukusiza ngokukhula kwazo nentuthuko.

Kufanele bathole ukudlala okuhleliwe nokungakhiwe kahle. Ukudlala okuhlelekile kunenhloso futhi kuqondiswa ngumuntu omdala. Izibonelo zifaka phakathi ukudlala umdlalo noma umdlalo. Ukudlala okungakhiwe kuhle ukudlala mahhala, njengokudlala ebaleni lokudlala.

Okwezingane nentsha:

Thola imizuzu engama-60 noma ngaphezulu yokuvivinya umzimba nsuku zonke. Iningi lalo kufanele libe ngumsebenzi wokulinganisela wokuqina kwe-aerobic.

• Imisebenzi kufanele yehluke futhi ilingane kahle iminyaka yengane nokukhula komzimba
• Imisebenzi ye-aerobic enamandla aphakathi nendawo ifaka phakathi ukuhamba, ukugijima, ukweqa, ukudlala ebaleni lokudlala, ukudlala i-basketball nokuhamba ngebhayisikili

Futhi, zama ukuthola ngayinye yalezi okungenani izinsuku ezintathu ngesonto: umsebenzi onamandla we-aerobic, umsebenzi wokuqinisa imisipha, nomsebenzi wokuqinisa amathambo.

• Imisebenzi yokuqina kwe-aerobic ifaka ukugijima, ukwenza ama-jacks weqa, nokubhukuda okusheshayo
• Imisebenzi yokuqinisa imisipha ifaka phakathi ukudlala ezintweni zokudlala, ukudlala ukudonsisana, nokwenza ama-pushups nokudonsa
• Imisebenzi yokuqinisa amathambo ifaka phakathi ukugxumagxuma, ukweqa, ukwenza i-jumping jacks, ukudlala i-volleyball, nokusebenza namaqembu wokumelana

Kubantu abadala asebekhulile, abesifazane abakhulelwe, nabantu abanezinkinga zempilo ezingapheli:

Abantu abadala asebekhulile, abesifazane abakhulelwe, kanye nabantu abanezidingo ezikhethekile zezempilo kufanele bahlole nabahlinzeki babo bezempilo ukuthi bangakanani umsebenzi okufanele bawenze nokuthi yiziphi izinhlobo zemisebenzi okufanele bayenze.

Amathiphu wokuzivocavoca:

Abantu abazama ukunciphisa umzimba bangadinga ukuthola umsebenzi omningi womzimba. Kudingeka nokuthi balungise indlela abadla ngayo, ngakho-ke bashisa ama-calories amaningi kunalawo abawadlayo nabaphuzayo.

Uma ngabe ubungasebenzi, kungadingeka ukuthi uqale kancane. Ungaqhubeka ungeza kancane kancane. Lapho ungenza okuningi, kungcono. Kepha zama ukungazizwa ukhungathekile, bese wenza okusemandleni akho. Ukuthola ukuvivinya umzimba njalo kungcono kunokungawutholi.

I-NIH: I-National Heart, Lung, ne-Blood Institute

• Thola Ukuhamba: Izindlela zokuthatha ezisemqoka ezivela kuzinkombandlela ezintsha zomsebenzi womzimba