Uyini “Umhume Wobuhlungu” futhi Uwenza Kanjani Amandla Ekusebenzeni Noma Emjahweni?

-Delile

• Kungani umhume wezinhlungu ubalulekile kwabanye abasubathi
• Amandla engqondo nawomzimba
• Umuzwa womvuzo
• Hlukana nokuphindaphinda
• Ungakufinyelela kanjani namandla ngokusebenzisa "umhume wakho wezinhlungu?"
• Zibekele umgomo
• Thatha isinyathelo esisodwa ngesikhathi
• Gxila endaweni yakho
• Lalela umculo
• Adonse umoya
• Qaphela ukuthi ungazisebenzisi ngokweqile
• Lalela umzimba wakho
• Vumela isikhathi sokutakula
• Prakthiza amasu afanele
• Landela indlela yokuphila enempilo
• Ukudla okudlela endlini

"Umhume wezinhlungu" isisho esisetshenziswa abasubathi. Kusho iphuzu ekuzivocavoca noma emncintiswaneni lapho umsebenzi ubonakala unzima ngendlela engenakwenzeka. Isetshenziselwa ikakhulukazi ukuchaza isimo somzimba nengqondo, hhayi indawo yangempela ebonakalayo.

"Umgede wezinhlungu kulapho ushaya udonga lokufanisa ngesikhathi sokuzivocavoca okukhulu," kuchaza uJustin Fauci, umqeqeshi womuntu oqinisekiswe yi-NASM, kanye nomsunguli we-Caliber Fitness. “Zonke izitho zomzimba wakho zikumemeza zithi yeka ukuzivocavoca futhi ubuchopho bakho abukude emuva. Kuleli qophelo, ungalalela unikeze noma ukhethe ukubekezelela isikhathi sakho emhumeni wezinhlungu. ”

Emphakathini wabasubathi, ukusebenza emhumeni wezinhlungu kubonwa njengokuhlolwa kokuqina kwengqondo. Umqondo ngukuthi ukuphusha ukungakhululeki ngokomzimba kuyikhono lengqondo. Ngokwengeziwe, uma usushaye umgede wezinhlungu, kuba lula futhi.

Kodwa "umhume wezinhlungu" akulona igama lesayensi noma into eyenzekayo. Ayikho incazelo echaza ukuthi ungene nini ngokusemthethweni emgedeni wezinhlungu. Umhume wezinhlungu nawo uzizwa wehlukile kumuntu ngamunye, ngakho-ke kungcono ukulalela umzimba wakho uma ufuna ukufuna umhume wezinhlungu.

Kungani umhume wezinhlungu ubalulekile kwabanye abasubathi

Abanye abasubathi bazama ngamabomu ukungena emhumeni wezinhlungu. Kunezizathu eziningi ezingenzeka, kufaka phakathi:

Amandla engqondo nawomzimba

Isisusa esivamile ukufeza izinga elisha lamandla engqondo nangokomzimba.

Lokhu kubukeka kwehlukile kwezemidlalo ehlukile. Isibonelo, "lapho uphakamisa izinsimbi [futhi] usethi usuvele ususondele ekuhlulekeni, kungadingeka ukuthi uziyise endaweni emnyama neyesabekayo ukuze uthole ukuphindisela esikwatini sakho," kusho uFauci.

Leyo "ndawo emnyama" - umhume wezinhlungu-yilapho isikwele sizizwa singenakwenzeka ngokomzimba. Kepha uma ukwazi ukuhamba ngamandla, uzoshaya okungcono kakhulu komuntu siqu.

Umuzwa womvuzo

Kwabanye abasubathi, ukushaya umgede wezinhlungu kuyinto ezuzisayo.

"Abantu abakwazi ukushaya umgede bavamise ukuba yilabo abakuthokozela ngempela," kusho uFauci. "Uma uthola uhlobo lokuzivocavoca oluthandayo, kungaba yi-CrossFit noma i-sprint hill, uzozithola wenza ngaphezu kwalokho ukuze wenze kahle kukho."

Hlukana nokuphindaphinda

Abanye abasubathi bangase bajahe umhume wezinhlungu ukuze bahlanganise inqubo yabo ejwayelekile.

Ngoba umhume wezinhlungu uzizwa unzima kakhulu, ukudlulela ngaphakathi kungazizwa njengenselelo ethokozisayo. Lokhu kunganikeza ukuphunyuka ohlelweni lokuqeqeshwa oluzizwa luyisidina noma luphindaphindeka.

Ungakufinyelela kanjani namandla ngokusebenzisa "umhume wakho wezinhlungu?"

Uma ungathanda ukushaya umhume wakho wezinhlungu, cabanga ngalezi zeluleko zomzimba nezengqondo:

Zibekele umgomo

Ngaphambi kokuqala ukuzivocavoca umzimba, cacisa izinhloso zakho. Kungumqondo omuhle futhi ukuqonda ukuthi "okujwayelekile" kwakho kubukeka kanjani, ngakho-ke unokuthile ongakuqhathanisa nomhume wakho wezinhlungu.

"Zibekele imigomo eyinselele kodwa engeyona engokoqobo ngokuzivocavoca umzimba," kusho uFauci. Lokhu kuzokusiza wazi ukuthi uzama ukufeza ini.

Thatha isinyathelo esisodwa ngesikhathi

Njengoba usondela emhumeni wezinhlungu, zama ukungacabangi ngomphumela ongaba khona. Gxila ekuqedeni isinyathelo esilandelayo noma hamba kunalokho. Lokhu kuzokwenza umhume wezinhlungu ulawuleke kangcono.

Gxila endaweni yakho

Uma usemhumeni wezinhlungu, gwema ukucabanga ngokweqile ngezimpawu zakho zomzimba. Ngokusho kukaFauci, lokhu kungakhulisa ubuhlungu futhi kukhulise ukungakhululeki kwakho.

Esikhundleni salokho, zama "ukugxila endaweni [yakho], njengokubukeka noma uzakwethu osebenzayo," kusho uFauci. Lokhu kungakusiza ukuthi ukhiphe ngokwengqondo ebuhlungwini futhi ubudlulise.

Lalela umculo

Ngokufanayo, ungalalela umculo okhuthaza ugqozi lwakho. Kwabanye abasubathi, le ndlela ibasiza ukuba bangene endaweni futhi basebenze ngokungakhululeki ngokomzimba.

Adonse umoya

Ngesikhathi sokuzivocavoca okunzima, kuvamile ukubamba umoya wakho ngaphandle kokuqaphela. Kepha lokhu kungenza kube nzima ngomzimba wakho ukuthi usebenzise amandla ngawo.

Yingakho kubalulekile ukuphefumula kahle ngesikhathi sokuzivocavoca umzimba. Iletha umoya-mpilo emisipheni yakho futhi isize umzimba wakho uhlale ulawula. Iphinde ikhulise ukusebenza kahle kokuzivocavoca kwakho.

Qaphela ukuthi ungazisebenzisi ngokweqile

Ungalimala uma uzicindezela kakhulu. Ukugwema ukuzikhandla ngokweqile nokulimala, gcina lezi zixwayiso ezilandelayo engqondweni:

Lalela umzimba wakho

Kungokwemvelo ukuzizwa ungakhululekile uma uziphonsela inselelo ngokomzimba. Kodwa-ke, kunomehluko phakathi kokungaphatheki kahle nobuhlungu obukhulu bomzimba.

Uma ungenaso isiqiniseko, zibuze ukuthi lokhu okuzwayo akuphatheki kahle noma kuyingozi. Misa uma une:

• ubuhlungu besifuba
• ubuhlungu obuhlangene
• ukukhathala ngokweqile
• ubumhlophe
• ubuhlungu obukhali

Lo ngumzimba wakho ozama ukukutshela ukuthi kukhona okungahambi kahle.

"Yize ukuqina kwengqondo kuyimpawu enkulu, ungazivumeli ukuba ube nenkani futhi ungazinaki izimpawu zokuxwayisa," kusho uFauci. Kuzokusiza ukuthi ugweme ukulimala, kungakhathalekile ukuthi unjani ezemidlalo noma izinga lokuqina.

Vumela isikhathi sokutakula

Uma uzikhandla ngokweqile, wandisa ingozi yokulimala. Lokhu kungavimba kakhulu inqubekelaphambili yakho.

Ukunciphisa ubungozi, "qiniseka ukuthi unesikhathi esanele sokululama phakathi kweseshini, kanye nokungeziwe uma uxinwe kakhulu," kusho uFauci. Ungakwenza lokhu ngokufaka izinsuku zokuphumula zokuzivocavoca esimisweni sakho.

Ngokuvamile, ukuthatha usuku lokuphumula njalo ezinsukwini ezi-3 kuya kwezi-5 kufanelekile. Usuku lwakho lokuphumula lungaqukatha umsebenzi olula, njenge-yoga noma ukuhamba ngezinyawo, noma ukuphumula okuphelele.

"Abanye abantu bathanda ukusebenzisa isonto lokulayisha kabusha njalo emavikini amabili noma amathathu," kwengeza uFauci. Imvamisa, lokhu kwenziwa lapho ubuziphusha kanzima ukuthi ukusebenza kwehle, kusikisela ukuthi useduze ne-overexertion. Isonto lokulayisha kabusha lingabandakanya ukuncipha kwevolumu yokuzivocavoca noma ukuthatha izinsuku ezimbalwa.

Prakthiza amasu afanele

Inqubo efanelekile iyisihluthulelo sokuvimbela ukulimala. Ngakho-ke, kubalulekile ukugwema inqubo yokudela ukuze uziphoqe.

Qiniseka ukuthi uyazi ifomu elifanele ngaphambi kokufuna umhume wezinhlungu. Umqeqeshi womzimba noma umqeqeshi anganikeza ukuholwa.

Landela indlela yokuphila enempilo

Imikhuba emihle yokuphila iyisici esibalulekile kunoma iyiphi inqubo yokuzivocavoca. Lokhu kufaka:

• ukuhlala unamanzi amaningi
• ukudla ukudla okunempilo
• ukukhetha ukudla okulungile kwangaphambi kokuzivocavoca nokudla kwangemva kokuzivocavoca
• ukulala ngokwanele

Le mikhuba izosekela uhlobo lokuqeqeshwa oluphephile nolunempilo.

Ukudla okudlela endlini

Ngesikhathi sokuzivocavoca okukhulu, "umhume wezinhlungu" uyiphuzu lokukhathala ngokomzimba nangokwengqondo. Yilapho ukuzivocavoca kuzizwa kungenakwenzeka ukuqeda. Abanye abasubathi bafuna ngamabomu ukufinyelela umuzwa omusha womuntu siqu noma bazizwe benomvuzo.

Ngokuvamile, ukushaya umhume wezinhlungu kuhlotshaniswa nokuqina kwengqondo. Kodwa ukuzikhandla ngokweqile kungaholela ekulimaleni, ngakho-ke kubalulekile ukuhlala uphephile. Vumela isikhathi sokululama futhi ume uma uzwa ubuhlungu obukhulu emzimbeni.