Lapho siphinda futhi sizenza isithembiso sokuthi sizobhekana nempilo (kusukela onyakeni omusha, kusukela ngoMsombuluko, njll.), Khona-ke into engu-1 kuleli hlelo “lomhlaba jikelele” ngokuvamile isho ukuzivocavoca ekuseni. Kodwa-ke, ukuzimisela kuvame ukuphela nge-alamu. Futhi akusikho ubuvila kuphela obusolwa. Umsuka wenkinga ukuthi abantu abaningi abakuqapheli ukubaluleka kokuzivocavoca ekuseni. Wonke umuntu uyazi ukuthi lokhu kuyasiza. Kepha yini ngempela futhi iyini imiphumela yokuntuleka kokunyakaza, hhayi wonke umuntu owaziyo.
Esihlokweni sizochaza ukuthi kungani ukuzivocavoca umzimba kubalulekile kumuntu wanamuhla nokuthi ungakwenza kanjani kahle ekuseni. Sizokusiza nokuthi ukhethe isethi yokuzivocavoca futhi sikutshele ukuthi ungawakha kanjani umkhuba omuhle futhi ugweme amaphutha lapho wenza izivivinyo.
Izinzuzo zokuvivinya umzimba ekuseni
Uke waqaphela ukuthi bangaki abantu abasizungezile ekuseni abanesimo esibi, abangalali ngokwanele, abacasukile? Isizathu esivame kakhulu salesi simo yi-hypokinesia, noma ukungasebenzi komzimba. Ngakho-ke, ukujabula kwemizwa nokukhathala okungapheli. Ngemuva kwakho konke, isibalo esanele semizwa sisuka emisipheni siye ebuchosheni. Ngenxa yalokho, izikhungo zezinzwa ngemuva kokulala zivulwa ngemodi ehamba kancane. Ngaphezu kwalokho, ukuntuleka kokuhamba kuthinta kabi ithoni yemithambo yegazi eyondla ubuchopho.
Ngokuhamba kwesikhathi, isimo siba sibi kakhulu: ngemuva kokuphumula ebusuku, umuntu akazizwa enamandla, uhlala evuka esimeni esibi. Umthamo wobuncane bemisebenzi edingekayo yezimoto uqashwa kuphela emini. Kungaleso sikhathi kuphela lapho amandla nezwi kuzovela khona.
Isixazululo esiphumelela kakhulu enkingeni wukuzivocavoca ekuseni. Ngokwenza izivivinyo ezilula, usiza umzimba ukuthi usebenze izinsiza zawo zangaphakathi ngokushesha futhi usebenze kahle emini.
Imiphumela ezuzisayo yokushaja nayo ikhonjiswa ngokulandelayo:
- kuqinisa imisipha yenhliziyo nesistimu yokuphefumula (ukuvimbela ukuhlaselwa yinhliziyo);
- ngcono patency kanye nesimo jikelele semithambo yegazi (unhlangothi ukuvimbela);
- amalunga ahamba kakhulu (ukuvimbela izifo zohlelo lwe-musculoskeletal);
- kuyaqina futhi ithoni yemisipha iyanda, ukuma kuyalinganiswa;
- umzimba we-intracellular uyashesha;
- ukusebenza kobuchopho kuyasebenza, okunomphumela omuhle ekusebenzeni kwengqondo nasekugxileni kokunakwa;
- ukukhuthazela kuyanda;
- amathuluzi we-vestibular aqeqeshiwe, ukuhlanganiswa kokunyakaza kuyathuthukiswa.
Okubalulekile! Imvamisa kuvela ukuthi ukuzivocavoca kukhawulelwe kukho konke ukusebenza kwasemini komuntu wanamuhla ophila impilo yokuhlala phansi. Ngakho-ke, kufanele nakanjani ungayinaki.
Ufunda nini nokuthi ungalenza kanjani uhlelo lwasekuseni ngokufanele?
Kukholakala ukuthi i-gymnastics ekuseni ingashiywa ivuna ukuzivocavoca kusihlwa. Ntambama kulula futhi akudingeki uvuke ekuseni. Kodwa-ke, ukuzivocavoca kwakusihlwa, ngakho konke ukusebenziseka kwakho, ngeke kunike umzimba amandla emva kokuvuka nangaphambi kosuku lokusebenza, okuzonikezwa ukuzivocavoca ekuseni ekuseni.
Ukuze ubale isikhathi sokukhuphuka esifanele, cabanga ngezici ezilandelayo:
- ubude besikhathi samakilasi: izivivinyo zakusasa zabaqalayo - imizuzu eyi-10-15, isigamu sehora - kulabo abazivumelanise nemithwalo;
- ngemuva kokushaja, thatha ishawa yokuqhathanisa imizuzu engu-10.
Ukuzivocavoca okungcono esiswini esingenalutho. Phuza ingilazi yamanzi ngemuva kokulala ebusuku ukuze unciphise igazi lakho. Umsebenzi uzobe uphakeme uma ugeza ubuso bakho ngamanzi apholile. Qiniseka ukuthi ukhipha umoya egumbini lapho uzofunda khona.
Ukuvivinya umzimba kufanele kube nezigaba ezi-3: ukufudumeza, okuyinkimbinkimbi nokuqedwa. Sabalalisa umthwalo ngokulinganayo. Yenza ukuvivinya umzimba kusuka kokulula kuya kokunzima ngokwengeziwe. Uma uzizwa uphela amandla noma unesiyezi, kungcono ukuphazamisa ungenzi lutho ngobuhlungu nokungakhululeki okusobala.
Kulungele
Ngaphambi kokuzivocavoca, njenganoma yikuphi okunye ukuzivocavoca, kufanele nakanjani wenze ukufudumala okuncane. Zonke izivivinyo zenziwa ngokushelela, asikho isidingo sokwenza ukunyakaza okungazelelwe.
Ikhanda-intamo
Ukuzungezisa ikhanda nentamo. Kancane kancane futhi ngokushelela utshekise ikhanda lakho kwesobunxele nangakwesokudla. Bese ugoqa ikhanda lakho phambili, uthinte isilevu sakho esifubeni sakho, bese ubuyela emuva. Ngaphezu kwalokho - ukunyakaza okujikelezayo kwekhanda ngokwewashi nokuphikisana nokuhamba kwewashi. Isigaba sokugcina sijika ikhanda liye kwesokudla nangakwesobunxele.
Izikhali
Phakamisa izandla zakho ngaphambi kwesifuba sakho, faka izintende zezandla zakho esibhakeleni. Yenza ukujikeleza kuqala ngamajoyinti esihlakala, bese kuba nezindololwane. Hlanganisa amalunga ehlombe ngokuhambisa izingalo ezeluliwe noma ezigoqiwe endololwaneni isiyingi, phambili nangemuva.
Umzimba ongemuva
Sibeka izandla zethu ebhandeni. Ngokuhlangana kwe-hip, senza ukunyakaza okuyindilinga ezindaweni ezihlukile.
Ungenza ukugoba okuningana emlenzeni wesobunxele nangakwesokudla.
Imilenze
Phakamisa umlenze wesobunxele phambi kwethu, uwugobe kancane emadolweni bese uqala ukusonta iqakala. Uma kunzima ukugcina ibhalansi, beka isandla sakho odongeni. Senza ukunyakaza okufanayo ngokuhlangana kwamadolo. Phinda izivivinyo zomlenze wangakwesokudla. Siqeda ukufudumeza ngokuhamba endaweni.
Kuyinkimbinkimbi ukuqala okulula
Akukho ukuphikisana cishe kokushaja ekuseni. Lolu hlobo lomsebenzi lufanele izingane nabadala. Azikho izinto ezibizayo noma ama-simulators noma imifaniswano yezemidlalo ekhethekile edingekayo. Ukushaja ekhaya kutholakala kuwo wonke umuntu - konke okudingeka ukwenze ukuzikhethela isethi efanele yokuzivocavoca umzimba. Sikulethela ukunaka kokuvivinya umzimba kwasekuseni kwabaqalayo imizuzu eyi-15.
Imithambeka
Imilenze ihlukaniswe ububanzi behlombe, zama ukufinyelela phansi ngezandla zakho, bese-ke, ubeka izandla zakho kumhlane ongezansi, ugobe emuva. Izikhathi eziyi-10.
Izinyathelo endaweni
Phakamisa amadolo akho phezulu ngangokunokwenzeka. Ngemuva kwalokho sibeka izintende zezandla ezinqeni ngohlangothi lwangemuva bese sizama ukufinyelela kuzo ngezithende ngokunyakaza okuchichimayo. Izikhathi eziyi-10 ngomlenze ngamunye.
Shwiba imilenze yakho eceleni nasemuva naphambili
Senza ukushintshana ngokushintshana ngomlenze ngamunye Izikhathi eziyi-10. Uma kunzima ukugcina ibhalansi yakho, ungancika odongeni.
Ukuzivocavoca kwe-Abs
Silala phansi ngomhlane bese siqala ukudonsa imilenze egobile esifubeni (ngokunye, bese kuthi zombili ndawonye). Izikhathi eziyi-10.
Ngaphezu kwalokho, ulele ngomhlane, phakamisa imilenze yakho nezingalo ngasikhathi sinye. Izindwani zamahlombe kufanele zivele phansi. Siphenduka esiswini, siqhubeke nokuphakamisa izingalo nemilenze. Sikwenza izikhathi eziyishumi.
Siyaqhubeka nokwenza zonke izivivinyo kumbuthano imizuzu eyi-10-15.
Ipulangwe
Sigcwalisa okuyinkimbinkimbi ngokuvivinya ipulangwe. Qala ngemizuzwana engama-30 bese uthuthukisa imiphumela yakho kancane kancane nsuku zonke. Ungama womabili endololwaneni yakho nasezingalweni ezeluliwe. Enye indlela ukushintsha phakathi kwalezi zikhundla nsuku zonke.
Kuyinkimbinkimbi kwabesilisa
Ukuzivocavoca ekuseni kwamadoda, uma kufiswa, kwenziwa ngama-dumbbells (ukufudumeza - ngaphandle).
Izikwele
Ngemuva kokufudumala, siqala ingxenye enkulu ngama-squats (izikhathi ezingama-20-25). Qiniseka ukuthi umhlane wakho uqondile futhi amadolo akho aweqi ezingeni lamasokisi akho.
Ama-lumges
Okuvamile: beka umlenze wakho wesobunxele phambili bese uguqa ngamadolo nge-engeli engakwesokudla. Umlenze wesokudla ugoqiwe emuva futhi ubuye ugobiswe engela elifanele. Okulandelayo kuza ukubuyela endaweni yokuqala kanye ne-lunge entsha evela komunye umlenze. Yenza izikhathi eziyi-15 emlenzeni ngamunye, gcina izandla zakho ebhande lakho.
© dusanpetkovic1 - stock.adobe.com
Uhlangothi: Yelula imilenze yakho ngangokunokwenzeka. Goba umlenze wakho wesokudla bese utshekisa umzimba wakho ohlangothini lwawo, ugcine ngakwesobunxele uqonde. Ngemuva kwalokho - okuphambene nalokho. Ngemuva kuqondile. Inani lokuphindaphinda liyi-10-15.
© Makatserchyk - stock.adobe.com
Ukujima
Ama-push-up ajwayelekile avela phansi ngezingalo zibanzi kancane kunamahlombe.
Buyisela emuva ama-push-up
Sebenzisa isihlalo, isihlalo sobukhosi, noma ibhentshi.
Ipulangwe
Ncika ezingalweni zakho, umzimba ushubile futhi ushubile ngangokunokwenzeka. Isikhathi sokubulawa asikho ngaphansi komzuzu.
Kuyinkimbinkimbi kwabesifazane
Ukuzivocavoca kokugcina - izinyathelo endaweni - kuyaqhubeka nokunyakaza okukhulu ngamadolo aphakanyisiwe. Ngemuva kwalokho siphakamisa izinzwane, izandla phezulu, bese silungisa lesi sikhundla imizuzwana engu-15-20.
Mahi
Sisabalalisa izingalo eziqonde ohlangothini bese senza ukushintshela ezingalweni, okokuqala ngomlenze ogobile emadolweni, bese kuthi oqondile.
Izikwele
Izinyawo ububanzi behlombe zihlukanisiwe, izithende azisuki phansi, zibuyela emuva ziqonde.
Ugxuma uphume
Eqa ephuma esikhungweni. Kungenziwa ngekotini ngaphezulu.
Ukwelula
Sihleli phansi, senza ukugoba okujulile ngokushintshana kuya emilenzeni yangakwesokunxele nangakwesokudla.
Ngemuva kwalokho, sigobisa imilenze yethu ngaphansi kwethu, sitshekise umzimba bese welula uye phambili.
© stanislav_uvarov - stock.adobe.com
Ipulangwe
Sigcwalisa okuyinkimbinkimbi ngokuvivinya ipulangwe. Qala ngemizuzwana engama-30 bese uthuthukisa imiphumela yakho kancane kancane nsuku zonke.
Ungazikhuthaza kanjani ukuzijwayeza?
Qala ngezinyathelo ezincane. Iphutha elijwayelekile labaqalayo ukusetha imisebenzi eminingi ngasikhathi sinye. Uhlela ukuzijwayeza ukuvuka ekuseni? Ngemuva kwalokho qala ngokuzivocavoca iminithi engu-5 ekuseni ukwenze inyanga ngaphandle kokungeza okunye. Ungasandisa isikhathi sekilasi ngemizuzu emi-3-5 njalo ngeviki. Lapho kwenziwa isiko elilodwa, engeza elisha: ukuzindla noma okunye okukhethile.
Qaphela! Amaqabunga okugqugquzela, imikhuba ihlala. Ngeshwa, akunakwenzeka ukuhlala ngamandla owodwa futhi unqobe isikhathi eside. Yakha umkhuba wokujwayela. Uhlelo lwayo olwenziwe lula: inhlamvu (indlela ebangela umkhuba) - isenzo - umvuzo.
Noma yisiphi isenzo esenzeka njalo singaba yisiqalo, noma uhlobo lwehhuku. Isibonelo, ukugeza ubuso, ukuxubha amazinyo, njll. Yenza izivivinyo, uzizuzise ngesidlo sasekuseni esimnandi noma ngenkomishi yetiye elimnandi. Sikhuthaza ama-dopamine receptors, futhi umkhuba uyahlotshaniswa nenjabulo.
Faka imizwelo emnandi. Dlala umculo wakho owuthandayo, cabanga ngezinto ezinhle. Akufanele uxazulule ngokwengqondo izinkinga zosuku oluzayo ngesikhathi sekilasi. Khumbula, ukuzivocavoca okuhle kakhulu ekuseni ukuzivocavoca okujabulisayo.
Uma weqa ukuzivocavoca umzimba noma unciphisa isikhathi, ungazishayi. Buyela esimisweni esizinzile ngokushesha okukhulu. Gubha inqubekela phambili futhi ubungaze impumelelo. Thola imikhuba yokulandelela bese umaka usuku ngalunye lapho kuqala ekuseni ngokuzivocavoca umzimba.
Ungalindela muphi umphumela?
Ngeke ulindele ushintsho oluhle uma uvivinya umzimba kuphela ngezikhathi ezithile. Izinguquko ziyabonakala ngemuva kwamasonto ambalwa uma uzithatha nsuku zonke noma okungenani ama-5 ngesonto. Umphumela osobala kakhulu wukuthuthuka okuphelele kwezenhlalakahle kanye nokukhuthazwa kwezempilo. Ukumelana nemikhuhlane nezinye izifo nakho kuyanda.
Kuyathakazelisa ukwazi! Ukuzivocavoca umzimba, okwenzelwe ukuvuselela, ngokuzijwayeza isikhathi eside, kubeka nokulala okujwayelekile. Ukuvuka ekuseni kukwenza inqubo ezinzile yansuku zonke, evumela hhayi kuphela ukuvuka, kepha futhi nokulala ngasikhathi sinye. Ukuqwasha kuyanyamalala, ukuphumula ebusuku kugcwala.
Ukuvivinya umzimba njalo kunganciphisa amazinga okucindezeleka futhi kuvimbele ukucindezeleka. Ebuchosheni izinqubo zokuthakazelisa nokuvimbela ziyalinganiselwa, imizwa iyaqina, ukwethuka nokucasuka kuyaphela. Ukusebenza kahle, ukuphikelela ekufinyeleleni imigomo, isiyalo siyakhula.
Kulabo abancipha emzimbeni, ukuzivocavoca umzimba kungasheshisa ukuvalelisa kumafutha angenasidingo kudle amakhalori amaningi. Ukusebenza kusihlwa kulula. Abantu abaningi bathola ukuthi ukuzivocavoca ekuseni kungasiza nasekulawuleni ukudla.
© fizkes - stock.adobe.com
Amaphutha okhiye wokushaja
Sesivele sisho enye yezinkinga ezivame kakhulu - ukungajwayelekile kwamakilasi. Amanye amaphutha: ukwenza izivivinyo egumbini eligcwele futhi ngejubane elingadingekile ngamakhefu amade. Isigqi sokushaja kufanele sibe bushelelezi, kodwa sibe namandla kakhulu. Ngasikhathi sinye, ungakunaki ukufudumala.
Hlanganisa wonke amaqembu emisipha. Ukusebenza kuphela neqembu elilodwa kuphikisana nenhloso yokushaja: ukwenza kusebenze umsebenzi womzimba, ukuwukhokhisa ngamandla ngokuhamba. Kodwa-ke, labo ababeka phambili ukunciphisa inani lezindawo ezinezinkinga baphendulela ukuzivocavoca umzimba ekuqaleni kosuku kuphela ekulweni nesisindo esiningi, bakhohlwe ukuthi amafutha awashiswa ngokuvivinya umzimba, kepha yi-balance calories yonke yosuku. Njengomphumela - alikho ithoni, akukho injabulo.
Qaphela! Uma ufuna ukunciphisa umzimba, kepha ezemidlalo zakho zikhawulelwe ekuzivocavoca umzimba, ungalindeli umphumela osheshayo futhi ocacile. Faka ukuqeqeshwa kwamandla okungu-2-3 okwengeziwe ngesonto ukuze kusebenze.
Akufanele futhi ukulayisha wonke amaqembu emisipha ekuseni ngokugcwele. Kuyiphutha ukwenza ukuzivocavoca okugcwele okuphelele ngokuzivocavoca umzimba. Le nkinga ivame kakhulu kubaqalayo. Esikhundleni sokujabula, uzothola ukukhathala, ubuthakathaka kanye nesifiso sokuphumula usuku lonke. Ayikwazi ukubhekana nesimo, umuntu umisa amakilasi asekuseni futhi angavamile ukubuyela kuwo ngenxa yenkumbulo yokuzwa okungakhululekile.
Isiphetho
Kunzima ukukholelwa ukuthi izivivinyo ezimbalwa ezilula ekuseni zingashintsha impilo yakho ibe ngcono. Noma kunjalo, kunjalo. Ufuna ukuqiniseka? Ngemuva kwalokho ungalindi izinsuku ezikhethekile futhi ungahlehlisi amakilasi unomphela. Qalisa nje! Vuka imizuzu eyi-10 ekuseni ngakusasa bese ufaka okuthile okwenziwayo kumasiko akho asekuseni. Ungavilaphi ukusebenzela ukuzuzisa umzimba futhi ube nempilo!
