Ingabe KULUNGILE Ukuzivocavoca Nsuku Zonke?

-Delile

• Kungakanani okulungile?
• Izinhlobo zokuzivocavoca umzimba
• Imfishane uma iqhathaniswa
• Ukuzivocavoca ongakufaka enkambisweni yakho
• Izinzuzo
• I-Mood booster
• Ukuphumula
• Isikhathi somphakathi
• Umsebenzi wokuqonda
• Ukuphathwa kwesimo
• Ukuhlala ugqugquzelekile
• Izexwayiso
• Uzokhuluma nini nompetha
• Okubalulekile

Ukuzivocavoca kunenzuzo enkulu empilweni yakho futhi kufanele kufakwe esimisweni sakho samasonto onke. Kubalulekile ukuhlala uphilile, ukuthuthukisa impilo yakho yonke, nokunciphisa amathuba okuba nezinkinga zezempilo, ikakhulukazi njengoba ukhula.

Kodwa-ke, ngokuvamile, akudingekile ukuthi usebenze nsuku zonke, ikakhulukazi uma wenza ukuvivinya umzimba okunamandla noma uzicindezela emikhawulweni yakho.

Uma ufuna ukwenza uhlobo oluthile lokuvivinya umzimba ngamandla nsuku zonke, uzobe ulungile. Kuzo zonke izimo, kufanele ulalele umzimba wakho futhi ugweme ukweqa amakhono omzimba wakho.

Funda ngokuqhubekayo ukuze ubheke ukuthi udinga kangakanani ukuzivocavoca umzimba, izinzuzo zako, nezeluleko zokusebenza nomqeqeshi.

Kungakanani okulungile?

Usuku lokuphumula lweviki lonke luyelulekwa lapho uhlela uhlelo lokuzivocavoca, kepha kwesinye isikhathi ungazizwa unesifiso sokuzivocavoca nsuku zonke.

Inqobo nje uma ungazicindezeli kanzima kakhulu noma ukhathazeka ngokweqile ngakho, ukusebenza nsuku zonke kulungile.

Qiniseka ukuthi kuyinto oyithokozelayo ngaphandle kokuzibamba kakhulu, ikakhulukazi ngezikhathi zokugula noma zokulimala.

Bheka isisusa sakho ngemuva kokufuna ukuzivocavoca nsuku zonke. Uma uthola ukuthi ukuthatha usuku olungu-1 kukwenza ushiye ithrekhi futhi kwenze kube nzima ukuhlanganisa isisusa sokubuyela, bese wenza uhlobo olulula noma olufushane lokuzivocavoca kwakho kulokho okungaba usuku lokuphumula.

Umthetho ovamile wesithupha ukwenza imizuzu engama-30 yokuzivocavoca umzimba ngokulinganisela usuku ngalunye, okuhlanganisa okungenani imizuzu engu-150 yokuzivocavoca okulinganiselwe isonto ngalinye. Noma ungadubula okungenani imizuzu engama-75 yokuzivocavoca okukhulu isonto ngalinye.

Izinhlobo zokuzivocavoca umzimba

Uma ufuna ukuyikhulisa ukuze uhlangabezane nezinhloso zakho zokuqina komzimba, ezempilo, noma zokwehlisa isisindo, lwela okungenani imizuzu engu-45 yokuzivocavoca umzimba ngosuku. Faka uhlobo oluthile lomsebenzi wokuqina okukhulu, njenge:

• egijima
• izivivinyo plyometric
• ukukhuphuka kwamagquma

Uma wenza i-cardio enamandla noma i-weightlifting, ungathatha usuku phakathi kwezikhathi noma ukhombe izindawo ezahlukahlukene zomzimba wakho ngezinsuku eziguqukayo. Noma mane uguqule inqubo yakho ukuze ungenzi ukuzivocavoca okukhulu usuku ngalunye.

Imfishane uma iqhathaniswa

Kungcono ukwenza umsebenzi omfushane wokuzivocavoca usuku ngalunye kunokuzivivinya okukodwa noma okubili isikhathi eside isonto ngalinye.

Ngokufanayo, kuhle kakhulu ukuba nokuqhuma okufushane kokusebenza usuku lonke lapho ungenasikhathi sokuzivocavoca umzimba okude kunokusiyeka ngokuphelele.

Ukuzivocavoca ongakufaka enkambisweni yakho

Ukuze uthole izinzuzo eziningi, kufaka phakathi nethuba elincishisiwe lokulimala, yiba nezinhlobo ezine zokuvivinya umzimba enkambisweni yakho:

• Ukuzivocavoca umzimba phakamisa ukuphefumula kwakho nokushaya kwenhliziyo ukuze uthuthukise ukuqina komzimba jikelele. Izibonelo zifaka ukugijima, ukubhukuda, nokudansa.
• Ukuzivocavoca amandla ukwandisa isisindo semisipha, uqinise amathambo, futhi usize ukuphatha isisindo sakho. Izibonelo zifaka ukuphakamisa izinsimbi, ukuqeqeshwa komzimba, nokuzivocavoca kwebhendi lokumelana.
• Balance umzimba ukusiza ukuthuthukisa ukuzinza nokuvikela ukuwa ngenkathi wenza ukunyakaza kwansuku zonke kube lula. Izibonelo zifaka ukuzivocavoca ibhalansi, i-tai chi, nokuma kwe-yoga ukuma.
• Ukuzivocavoca umzimba phelisa ukungakhululeki ngokomzimba futhi uthuthukise ukuhamba, ububanzi bokuhamba, nokuma komzimba. Izibonelo zifaka ukunweba, i-yoga, nama-Pilates.

Izinzuzo

Izinzuzo zokuvivinya umzimba njalo zinabela kuzo zonke izingxenye zempilo yakho kanye nenhlalakahle yakho yonke. Nazi izinzuzo ezimbalwa zokuzivocavoca okufanele uziqaphele:

I-Mood booster

Ungakhuphula imizwa yakho, ugqozi namandla akho. Kungenzeka ukuthi wenze okuningi kuzo zonke izingxenye zempilo yakho, okuholele kwimizwa yokwaneliseka nokufeza okuthile.

Ukuphumula

Ukuncipha kwemizwa yengcindezi ephelele kungaholela emizweni yokuphumula, ukulala kwekhwalithi, nokuzethemba okwengeziwe.

Isikhathi somphakathi

Ingxenye yezenhlalo yokuzivocavoca kweqembu isho ukuthi ungahlangana nabangane noma nabantu obajwayele ngendlela enempilo, ephansi. Cabanga ukuzivocavoca ndawonye emvelweni, enezinzuzo zayo.

Umsebenzi wokuqonda

Ukusebenza kukhulisa ukusebenza kwengqondo futhi kukusize ukuthi usule ingqondo yakho. Ungayisebenzisa ukuthuthukisa ukucabanga futhi uvumele imibono emisha nezindlela zokucabanga.

Ukuphathwa kwesimo

Ukuvivinya umzimba njalo kusiza ukuvimbela noma ukuphatha uhla lwezimo zezempilo, njenge:

• isifo senhliziyo nemithambo yegazi
• thayipha 2 sikashukela
• umfutho wegazi ophakeme
• isifo se-metabolic syndrome
• izinhlobo ezithile zomdlavuza
• isifo samathambo
• ukuwa
• ukudana
• ukukhathazeka

Uma uhlose ukunciphisa isisindo, ukuzivocavoca umzimba njalo kukhuthaza ukwehla kwesisindo futhi kusiza ukuvimbela ukubuyisa isisindo osilahlile.

Ukuhlala ugqugquzelekile

Ukuzibekela imigomo nokunamathela kuhlelo lokuyifeza kukusiza ukuthi uthuthukise ukushayela, ukuyala, nokuzimisela okwenzeka ngokwemvelo kwezinye izindawo zempilo yakho.

Ukuzivocavoca nsuku zonke kulungile uma usebenzela izinhloso zokwehlisa isisindo noma uqeda inselelo ebandakanya ukuzivocavoca nsuku zonke.

Yenza ubuciko ngezindlela ongasukuma ngazo nokunyakaza. Naka noma urekhode ukuthi singakanani isikhathi osichitha uhleli nsuku zonke noma masonto onke. Yenza okudingekayo ukunciphisa lesi sikhathi. Cabanga ngalokhu okulandelayo:

• Sebenza edeskini elimile.
• Yehla esitimeleni izitobhi ezimbalwa kusenesikhathi uhambe ibanga lonke.
• Faka esikhundleni sokuhlala phansi, ukwenza okungenziwanga ngamaphrojekthi noma imisebenzi esebenzayo.

Uma uhlala isikhathi eside, sukuma okungenani imizuzu emi-5 njalo ngehora. Hamba ngesivinini, jog endaweni, noma wenze izivivinyo ezimile, njengokweqa amajack, amaphaphu, noma imibuthano yengalo.

Izexwayiso

Uma uzivocavoca nsuku zonke noma uvivinya umzimba kaningi, kunezinto ezimbalwa zokuphepha okufanele uzilandele.

Ukuzivocavoca nsuku zonke kungaholela ekulimaleni, ukukhathala nokutubeka. Zonke lezi zinto zingadala ukuthi ulahle uhlelo lwakho lokuqina.

Qala kancane, futhi kancane kancane wandise ubude namandla okuzivocavoca okusha. Qaphela umzimba wakho. Nciphisa amandla okusebenza kwakho uma uhlangabezana:

• izinhlungu nezinhlungu
• ubuhlungu obukhulu bemisipha
• imizwa yokugula
• ukunyanyiswa
• isicanucanu
• isiyezi

Uzokhuluma nini nompetha

Khuluma nengcweti yokuqina uma udinga ukukhuthazwa okwengeziwe noma ukusekelwa ukuze uhlangabezane nezinhloso zakho zokufaneleka. Bangakukhanyisela ukuthi ayini amandla akho futhi banikeze ngamathiphu wokuthuthuka.

Uhlelo olwenzelwe wena ngokukhethekile luyimpahla ebalulekile ngoba kungenzeka ukuthi uzuze kakhulu ekusebenzeni kwakho uma wenza izinto ngokuphepha nangempumelelo. Uchwepheshe wezempilo angabuka ifomu lakho ukuze abhekane nanoma ikuphi ukuqondanisa kokuhambisana noma amasu.

Hlola amanzi ukuze uthole uchwepheshe wokufaneleka onekhono, onolwazi, nowamanje ngocwaningo lwakamuva kanye namathrendi. Yenza iseshini yesilingo ukuze uqiniseke ukuthi zizosebenza kahle ukukusiza ufeze izinhloso zakho ngendlela esebenziseka kalula.

Okubalulekile

Khuluma nengcweti noma uchwepheshe wezokwelapha uma umusha ukuzivocavoca, ukuthatha imishanguzo, noma unezinkinga zezempilo, kufaka phakathi ukulimala.

Cabanga ukuthi uwela kuliphi ikamu. Uma uzithola ufuna ngokuqinile ukuzivocavoca usuku ngalunye ngendlela ejulile, zinike imvume yokuba nosuku lokuphumula kaninginingi.

Uma wehla emzileni wakho kalula futhi usuku lokuphumula luvame ukuhlukaniswa lube ngamaningana, yenza iphuzu lokuhlala emzileni bese uzivocavoca umzimba, ngisho nangosuku lwakho lokuphumula.

Kunoma ikuphi, gcina ithrekhi yokuthi usebenza kangaki, futhi uhlale unentshiseko ngentuthuko yakho.