Ngokufika kwama-Smartphones kanye nemithombo yezokuxhumana, indlela yokuphila yokuhlala kwentsha sekuyiphethini kunokuhlukile. Emagcekeni, cishe azikho izingane ezibandakanyeka emisebenzini yokudlala esebenzayo.
Amahora amaningi wokuhlala kwikhompyutha, kanye nokudla okunomsoco okungafanele, enza umzimba omncane ube sesimweni esingabukeki. Amafutha abekwa engxenyeni engaphakathi yethanga (ama-lyes) aba yishwa langempela esizukulwaneni esisha.
Isisindo eseqile sakha izakhiwo eziphazamisa ukukhula ngempumelelo komuntu omdala. Abazali kumele babambe iqhaza ngqo ekunqobeni ubunzima bentsha.
Uma ingane idla inani elikhulu lokudla okusheshayo, amaswidi nokudla okulula, ngenkathi iyeka umsebenzi wokuzivocavoca umzimba, kufanelekile ukuba nengxoxo efundisayo futhi uthole ubulungu bokuzivocavoca umzimba. Ukuthenga okokusebenza nemishini yezemidlalo ekhaya lakho nakho kuyisinqumo esihle.
Ungakulungiselela kanjani ukuzivocavoca umzimba, ufudumale
Ukuzifudumeza kuyingxenye ebalulekile yenqubo yokuziqeqesha ukugwema ama-sprains nokulimala.
Ukulungiswa kokuqala kwemisipha yengxenye eyinhloko yomsebenzi womzimba kunezici eziningi ezinhle:
- Ukwenza ngcono ukusebenza namandla.
- Ukunciphisa umthwalo ohlelweni lwe-cardiovascular.
- Ukusheshisa izinqubo umzimba.
- Ukwanda kwemisipha kuyaqina, ngaleyo ndlela kunciphise ingozi yokulimala.
- Ukukhishwa kwe-adrenaline egazini kukhuthaza ukwenziwa ngcono kokukhuthazela ngokomzimba.
Ukuzivocavoca ngesikhathi sokuzifudumeza kwenziwa nge-amplitude ephakathi, ngejubane elilinganisiwe. Umsebenzi wawo omkhulu ukufudumeza imisipha ngaphambi kokuzivocavoca okukhulu.
Inqubo yokwenza izivivinyo zokuzifudumeza imi kanje:
- I-cardio ekhanyayo imizuzu engu-5-7: umshini wokunyathela, i-ellipsoid, noma umshini wokugwedla.
- Ukunyakaza kokujikeleza komzimba ngokuya ngephethini "phezulu-phansi". Ukuzifudumeza kuqala ngomgogodla wesibeletho, bese kudlulela emahlombe nasezindololwaneni, kuqhubeke ngokushintshana nokutsheka komzimba. Ekuphetheni, kwenziwa ukujikeleza kwejoyini le-hip, idolo ne-ankle.
- Iziketi zomzimba ezisindayo izikhathi ezingama-20-30.
- Ukubuyiselwa komoya.
Ukuziba ukufudumala kugcwele izinkinga ezifana nalezi:
- Ukwelula.
- Ukulimala.
- Ukuquleka.
- Ukwanda komfutho wegazi.
Ukufudumeza ngamandla kusiza ukukhuphula ukujikeleza kwegazi futhi kukhulule igrisi edingekayo ukuze amalunga asebenze kahle.
Ungawasusa kanjani amaxoxo wentsha - ukuzivocavoca umzimba
Ukuqoqwa kwamafutha endaweni yamaxoxo, emantombazaneni asakhula, kungenxa yokongiwa kwemvelo kwamandla ukuqinisekisa ukuthi kungenzeka kuzalwe. Ukususa ukweqisa okuzondwayo akulula kangako. Ukuze wenze lokhu, kufanele ulandele imigomo yokudla okunomsoco futhi uhlanganyele ekuzivocavoca umzimba. Ukugxila okuyinhloko kufanele kube ekuthuthukiseni imisipha yamathanga nemilenze.
Ukuhamba okuyisisekelo kufaka iningi lezindawo ezinenkinga, inqobo nje uma kuthathwa okungenani izinyathelo eziyi-10 000 ngosuku. Vele, ukuhamba wedwa ngeke kwanele. Ukuqeqeshwa njalo ngokulingana nokuphumula okufanele kuyisici esibalulekile ekususeni ngempumelelo ukuqongelela kwamafutha emilenzeni.
Funda kabanzi ngokuzivocavoca okuphumelela kakhulu okushisa amanoni emathangeni angaphakathi ngezansi.
Izikwele
Ungenza ama-squats womabili ngesisindo sakho nangosizo lwezisindo ezingeziwe: ama-barbells noma ama-dumbbells. Ekhaya, ungasebenzisa ibhodlela lamanzi noma ubhaka onezincwadi. Ngaphambi kokuqala ukuvivinya umzimba, kufanele ufunde ngokucophelela inqubo yokuqaliswa kwayo.
Kunezinhlobo eziningi ze-squats:
- Okwakudala. Umsebenzi omkhulu ukungavumeli amadolo ukuba adlule unyawo, nokugcina umzimba uqonde. I-pelvis ihoxisiwe ngangokunokwenzeka, yehla ijule ngangokunokwenzeka.
- UPlie. Izinyawo ububanzi behlombe zihlukaniswe, amadolo namasokisi asakazekile ngaphandle. Umthwalo ubanjwe phambi kwakho ezandleni ezeluliwe. Isinqe sehlela ngokufana naphansi.
- Isi-Hindi. Ngenkathi i-pelvis ingezansi kwesikwele, amasokisi avela phansi.
- Pistol noma squats umlenze owodwa.
- Emshinini kaSmith noma kumshini wokugenca. Kungenzeka kuphela lapho uvakashele ijimu.
Izikwele zingabasizi ababalulekile ekulweni namaxoxo avuvukile.
Ama-lumges
Okunye ukuzivocavoca okusebenza kahle ethangeni elingaphakathi.
Ifanele izindawo zasekhaya nezikhethekile:
- Amaphaphu ajwayelekile. Ngemuva kuqondile, ukungezwani kugcinwa emzimbeni. Ukuqala ngomlenze wesokudla / wesobunxele (njengoba ulungele noma ngubani), kwenziwa igxathu elikhulu phambili. Umlenze oholayo ugoba emadolweni nge-90mayelanangaphandle kokudlula unyawo. Umlenze wasemuva umiswe ngaphezu kwezinga phansi ebangeni elingu-5 kuya ku-10 cm. Bese kuba khona ukubuyela endaweni yokuqala nokuphindaphindwa kokuzivocavoca ngomunye umlenze.
- Amaphaphu abuyela emuva. Ngokufana ne-classic, umehluko kuphela ukuthi isinyathelo sithathwa emuva.
- Amaphaphu asemaceleni. Umzimba uqondile, izingalo zibekwe phambi kwakho noma okhalweni. Isinyathelo senziwa ohlangothini, isinqe sibuyiselwe emuva. Amadolo agxumagxuma ngonyawo, nalo oluthe chatha phansi.
Ama-lumges awukuzivocavoca okuyisisekelo okuphikisana nezikwele. Inani lezindlela kanye nokuphindaphinda kuncike esisindweni esisetshenzisiwe.
Imilenze elele iyajikisa
Kusuka endaweni elele ohlangothini lwakho, umlenze uphakanyisiwe. Ukuzivocavoca kuphindaphindiwe inombolo ebekiwe yezikhathi koyedwa, bese kuba komunye umlenze. Ukuze usebenze kahle, ungasebenzisa izisindo noma ukuzivocavoca ngamabhendi wokuqina.
Ukugijima endaweni ngamadolo aphakeme
Ukugijima njalo endaweni kuzosiza ukulwa namafutha amaningi emilenzeni. Ungaqhuba isifundo ngaphandle kokushiya ikhaya lakho. Isikhathi esichithwe imizuzu eyi-15, kushiswa cishe i-100 kcal. Isidlo sokugcina kufanele okungenani sibe yihora elilodwa ngaphambi kokuqala kokuzivocavoca. Ukugijima ngamadolo akho phezulu kuzobandakanya cishe wonke amaqembu emisipha.
Indlela yokwenza lo msebenzi ilula kakhulu:
- Umzimba uqonde, izandla okhalweni.
- Amadolo ngokunye aphakama phezulu ngangokunokwenzeka phambi kwakho.
- Ukuwela kuwela ezinzwaneni.
Ngemuva kokuphela "komjaho", kunconywa ukwenza ukwelula okuyinkimbinkimbi.
Isinyathelo emsamo
Ukuzivocavoca akudingi ukuqeqeshwa okukhethekile, kunezinketho eziningi zokwenza:
- Ukuhamba ngemilenze emibili. Umlenze owodwa ufakwe epulatifomu, ngemuva kwalokho owesibili unamathiselwe kuwo.
- Ukuhamba ngonyawo olulodwa. Kwehlukile ekutheni umlenze wesibili awunamathiselwe kowokuqala, kepha uhlala umisiwe, bese ubuyela phansi. Le nguqulo yokuzivocavoca ithathwa njenginzima kakhulu.
Ukusebenza kwezinyathelo kuzokhula ngokusetshenziswa kwezisindo ezengeziwe.
Umsoco ofanele wokwehlisa isisindo
Ukuvivinya umzimba akuqinisekisi imiphumela eyikhulu yamaphesenti ekulweni nesisindo esiningi. Kuyadingeka ukuthi ubuyekeze indlela yokudla. Kufanele ilinganiswe, ihluke futhi ibe wusizo.
Ukudla okuqinile kufanele kugwenywe njengoba kulimaza umzimba wesifazane. Ukudla okunempilo okuyisiko okufanele kube yingxenye ebalulekile yempilo yomuntu ngamunye.
Ukuze ekugcineni ususe ukunqwabelana kwamafutha endaweni yemilenze, kufanelekile ukukhipha lokhu kudla okulandelayo ekudleni:
- Amasoseji.
- Imayonnaise nososo ne-ketchup.
- Amakhekhe acebile.
- Kungcono ukufaka izitsha ezithosiwe esikhundleni seziphekwe kuhhavini.
- Ukudla okusheshayo: ama-hamburger, i-pizza, ama-rolls, izinja ezishisayo.
- Iziphuzo ezinekhabhoni, amajusi ahlanganisiwe.
- Ushokoledi wobisi, amakhukhi, isinkwa se-ginger, amakhekhe. Enye indlela enhle kakhulu kungaba yi-marmalade, i-marshmallows ne-marshmallows.
Kuyadingeka ukuphula ukudla izikhathi ezingama-4-6 ngosuku. Zama ukuphuza 1.5 - 3 amalitha amanzi. Gxila ekudleni okunothe ngamaprotheni, i-fiber, i-carbohydrate ehamba phambili futhi wehlise ukudla kwe-caffeine.
Imilenze emihle ingenye yezitho ezikhanga kakhulu zomzimba wowesifazane. Ngakho-ke, amantombazane amancane kufanele aqaphe ngokucophelela isimo sawo, ngoba umzimba omncane ubhekana ngokushesha nokuqedwa kokungabi mnandi ngokweqile.
I-sporty, taut silhouette yakha ukuzethemba futhi ithuthukise ukuzethemba. Ukuba nesibalo esihle kakhulu, ungagqoka ngokuphepha izingubo ezinesibindi, ezifashisayo. Ukwehlisa isisindo endaweni yemilenze kuyinqubo ekhandlayo, ngakho-ke akufanele ulethe ukubukeka kwakho esimweni esidabukisayo.
