Namuhla sekuyimfashini ukubala inani lezinyathelo ezithathiwe, ngakho-ke abantu abaningi banesithakazelo sokuthi bangahamba kangakanani ngosuku. Abantu bafaka izinhlelo ezikhethekile ezinama-pedometers kuma-Smartphones, bathenga ama-rate monitors, amasongo obungqabavu, namagajethi ngokuzimela ukubala izinyathelo kanye ne-mileage eseduze. Lokhu kulula kakhulu futhi kuyenzeka, ngoba amadivayisi, ngaphezu kwezinyathelo zokubala, akhombisa isikhathi, ukusetshenziswa kwekhalori, aqukethe izinto zokubala zamanzi asetshenzisiwe, ukudla okudliwayo, njll.
Ngakho-ke kuthatha isikhathi esingakanani ukuhamba ukuze uqedele isilinganiso sakho sansuku zonke? Impendulo incike enhlosweni yakho.
- Ukuncipha;
- Ukukhuthaza ezempilo;
- Ukukhulisa ukumelana nengcindezi, ukwehlisa umoya, ukukhulisa imizwa;
- Ukuhamba kuyindlela efinyelelekayo yokusebenza komzimba ngesikhathi sokukhulelwa;
- Ukuzigcina uphilile ebudaleni;
- Ukuvuselelwa ngemuva kokulimala kwezemidlalo, ama-sprains, amalunga.
Udinga ukuhamba kangakanani ngosuku?
Okokuqala, ake sithole ukuthi udinga ukuhamba malini ngosuku lwezempilo - ukugcina ithoni yemisipha, ukuqinisa izinhlelo zenhliziyo nemithambo yokuphefumula, futhi uzijabulise.
Akekho umuntu ongakunika izinombolo eziqondile, ngoba inani lazo lincike kakhulu kuzimpawu zomuntu ngamunye. Ngaphezu komgomo, kubalulekile ukuhlola kahle izinga lokuqina komzimba wakho. Isisindo somuntu sidlala indima ebalulekile - uma ephakeme, lapho kuba nzima kakhulu ukunqoba amabanga amade.
Ngokwesilinganiso, kwezempilo, udinga ukuhamba ngezinyathelo ezingama-8000 ngosuku, futhi ibanga lingahlukaniswa laba izingxenye. I-mileage isiyonke izoba cishe i-4.5 km. Le mininingwane inikezwa yi-World Health Organisation.
Njengoba inhloso yakho akukhona ukuphuma endaweni yakho yokunethezeka ukuze wehlise isisindo, kepha ukugcina ukusebenza komzimba, inhloso yakho ukuhamba usuku lonke. Lokhu kwanele ukuqinisa imisipha, inhliziyo, amaphaphu, nokusabalalisa igazi.
Gwema amakheshi nezitebhisi ezizihambelayo, hamba uye ezitolo, upake kude nezindawo oya kuzo, futhi uzulazule kusihlwa epaki. Kuyadingeka ukuzama, uma kungenzeka, ukulahla izimoto nezithuthi zomphakathi.
Udinga ukuhamba malini ngesikhathi sokukhulelwa nasebudaleni
Ngesikhathi sokukhulelwa, akudingekile ukumisa imisebenzi yezemidlalo, kepha kuyinto efiselekayo ukunciphisa umthwalo. Khetha ukuzivocavoca okumnene, okuthi, ngasendleleni, kufaka phakathi ukuhamba. Kungashiwo okufanayo ngezemidlalo ekugugeni.
Kubantu abadinga ukuzivocavoca ngokulinganisela, i-WHO incoma le ndlela yokuhamba elandelayo ngosuku - izinyathelo ezingama-6,000. Ibanga elihlanganisiwe lizoba ngu-3-4 km.
Ngasikhathi sinye, uma ubusebenza impilo yakho yonke noma ngaphambi kokukhulelwa, awudingi ukunciphisa inani lezinyathelo. Udinga nje ukuhamba kancane futhi ulalele ngokucophelela izimpawu zomzimba wakho.
Iningi labafundi bethu, siqinisekile, lizoqinisekisa ukuthi ngesikhathi sokukhulelwa bavala imileage enjalo abangakaze bayiphuphe ngaphambi kwesikhundla esithandekayo.
Sigcizelela futhi ukuthi umqondo wokujwayelekile ungowodwa lapha. Okubaluleke kakhulu, lapho kukhona izifo noma ubungozi obungaba khona, qiniseka ukuthi uthintana nodokotela wakho oqondisayo.
Ungasibala kanjani isilinganiso sokwehla kwesisindo?
Ukuhamba ukwehlisa isisindo kusebenza kahle kakhulu, kufakazelwe izikhathi ezingamakhulu. Ukuhamba uhlobo olufanayo lokuzivocavoca nge-aerobic njengokugijima, ukubhukuda, noma, ngokwesibonelo, ukuhamba ngebhayisikili. Kodwa-ke, kusabhekwa njengokuzivocavoca okukhulu kakhulu, ngakho-ke uma ufuna ukunciphisa umzimba, udinga ukubheka izincomo ezilandelayo:
- Akunandaba ukuthi ungancoma ukuthi uhamba ngezinyathelo ezingaki ngosuku, uma ungalandeli ukudla okulingene, ngeke ukwazi ukwehlisa isisindo. Udinga ukuchitha amakhalori amaningi kunalokho okumunca;
- Inqubo yokushisa amafutha iqala kuphela ngemuva kwemizuzu engu-30 yokuzivocavoca okusebenzayo. Ngakho-ke, ukuze unciphise isisindo, kuzodingeka uhambe okungenani u-6-8 km ngosuku. Leli banga ngejubane elisheshayo lisikisela ukuthi umuntu uzothatha izinyathelo ezingaba ngu-10 000, echitha cishe ukuqeqeshwa kwehora.
- Udinga ukuhambisa, ukugcina ishayela endaweni yokusebenza - cishe amabhithi ayi-130. / umzuzu. Lesi yisivinini sokunethezeka salolu hlobo lokuzivocavoca.
- Ukuphendula lo mbuzo ukuthi udinga ukuhamba kangaki ngosuku ukuze wehlise isisindo, sigcizelela ukuthi into ebaluleke kakhulu ukumelana nesikhathi esinconywayo seseshini. Uma uhlukanisa okujwayelekile kube izingxenye ezingu-2-3, ngeke unqobe umugqa lapho ukusetshenziswa kwekhalori kuqala kusuka kumathishu e-adipose. Yebo, uzoqinisa imisipha yakho, uhambe kahle, uphefumule umoya-mpilo. Kepha ungalahli isisindo. Ukushisa amafutha, kufanele uphume endaweni yakho yokunethezeka futhi usebenze kanzima. Ukuthi inqubo izothatha isikhathi esingakanani kukuwe.
Ungawuhlakulela kanjani umkhuba wokuhamba?
Ngakho-ke, manje uyazi ukuthi zingaki izinyathelo umuntu okufanele azihambe ngosuku, ukuze unembe kakhudlwana, ujwayelene nezindinganiso eziphansi. Awukho umkhawulo ophezulu, ngoba uma ufuna, ungahamba kabili noma kathathu ngaphezulu.
- Gcina ijubane elinethezekile, uphuze amanzi, futhi uphumule. Zama ukuhamba nomaphi lapho kufanele khona. Umzimba ngokuqinisekile uzokubonga ngomkhuba onjalo.
- Isisusa esihle sinikezwa ngamagajethi aphakamisa futhi alawule ukuthi mangaki amakhilomitha ngosuku odinga ukuhamba ngawo, kuya ngesisindo sakho, ubudala, inhloso nezinye izimo. Amadivayisi ahlakaniphile azothumela isaziso sokuthi asemuva kwesikhathi, noma, ngakolunye uhlangothi, sibahalalisele ngokugcwalisa ngokweqile uhlelo. Kulula kakhulu ukuzisebenzisa. Ungathumela imiphumela yakho kubangani, wabelane ngempumelelo yakho nababhalisile kumanethiwekhi omphakathi, sicela udokotela, umama noma umyeni.
- Ama-marathons ahlukahlukene ahambayo anikeza imiphumela emihle ekwakhiweni kwemikhuba. Bayakuvumela ukuthi ubambe iqhaza futhi unqobe, funa abantu abanomqondo ofanayo, thola abangane abasha. I-Google it, uzomangala ukuthi mangaki ama-marathons ahambayo abanjwa njalo kuyo yonke indawo namuhla!
Ngakho-ke, sithole ukuthi mangaki amakhilomitha odinga ukuhamba ngawo ngosuku: i-10 km ilungele kokubili ukunciphisa umzimba kanye nempilo. Zama ukunamathela kule nkambiso ngangokunokwenzeka, bese uzama ukukhulisa. Ngifisela wena impilo nomoya omuhle.
