4 Iingenelo zokuzilolonga rhoqo

Undoqo wokuzilolonga

Ukuzilolonga kunye nomsebenzi womzimba ziindlela ezintle zokuziva ungcono, ukukhuthaza impilo kunye nokuzonwabisa. Kukho iintlobo ezimbini zezikhokelo zokuzilolonga kubantu abadala abaninzi abasempilweni:

• Uqeqesho lweCardio
Fumana ubuncinane imizuzu ye-150 yokuzivocavoca okuphakathi okanye imizuzu engama-75 yokuzivocavoca ngamandla ngeveki okanye ukutshintshana phakathi kokubini. Kunconywa ukuba ulungelelanise ukuqina kokuzivocavoca ngeveki kwisiqingatha seyure ngosuku. Ukubonelela ngeenzuzo ezinkulu zempilo kunye noncedo lokunciphisa umzimba okanye ukulungiswa, ubuncinane bemizuzu ye-300 ngeveki iyacetyiswa. Sekunjalo, kwanomlinganiselo omncinane wokuzilolonga ulungile kwimpilo yakho yaye akufanele ube ngumthwalo ebomini bakho.

• Uqeqesho lwamandla
Ukuqeqesha amandla onke amaqela emisipha engundoqo ubuncinane kabini ngeveki. Injongo kukwenza ubuncinci iseti yemithambo kwiqela ngalinye lemisipha usebenzisa ubunzima obunzima obaneleyo okanye inqanaba lokuxhathisa. Ukudinwa izihlunu zakho emva kokuphindaphinda malunga ne-12 ukuya kwi-15.

Umthambo we-cardio ophakathi wokuqina ubandakanya imisebenzi efana nokuhamba ngokukhawuleza, ukukhwela ibhayisekile, kunye nokuqubha. I-high-intensity cardio ibandakanya imisebenzi efana nokugijima, umdlalo wamanqindi kunye nomdaniso we-cardio. Ukuqeqeshwa kwamandla kunokubandakanya imisebenzi efana nokusebenzisa izisindo, iintsimbi zamahhala, iingxowa ezinzima, ubunzima bomntu, okanye ukunyuka kwamatye.
Ukuba ufuna ukunciphisa umzimba, ukufikelela kwiinjongo ezithile zempilo, okanye ufumane okungakumbi kuyo, unokufuna ukongeza i-cardio ephakathi.
Khumbula ukubonisana nodokotela wakho ngaphambi kokuba uqale inkqubo entsha yokuzivocavoca, ngakumbi ukuba awucacanga malunga nesimo sakho sempilo, awuzange usebenzise ixesha elide, okanye uneengxaki zempilo ezingapheliyo ezifana nesifo senhliziyo, isifo sikashukela okanye amalunga Ukuvuvukala, njl. le meko ingentla iyenzeka, nceda wenze imithambo phantsi kwesikhokelo sikagqirha. Injongo yethu kukwenza umzimba ube sempilweni.

1. Zilolonge ukulawula ubunzima

Ukuzivocavoca kunokunceda ukukhusela ubunzima obugqithisileyo okanye ukunceda ukugcina ukwehla kobunzima. Xa usenza umsebenzi womzimba, utshisa iikhalori. Okukhona uqina umthambo, kokukhona utshisa iikhalori ezininzi.

Ilawula umsebenzi we-metabolic ngokwakhiwa kwemisipha kwaye ikhuthaza ukuchithwa kwamafutha kunye nokusetyenziswa. Izihlunu zonyusa ukunyuswa kunye nokusetyenziswa kwe-acids yasimahla egazini. Ukwakhiwa kwemisipha kwakhona kwandisa ukusetyenziswa kwe-glucose egazini, ukukhusela ukuguqulwa kweshukela engaphezulu kwi-fat, ngaloo ndlela kuncitshiswe ukubunjwa kwamafutha. Ukuzivocavoca kwandisa izinga lokuphumla kwe-metabolic (RMR), enokuchaphazela i-fat metabolism ngokuchaphazela inkqubo ye-neuro-humoral regulatory system. Ukuzivocavoca kunokuchaphazela i-fat metabolism ngokuphucula impilo ye-cardiorespiratory.

2. Ukuzivocavoca kunceda ukulwa neemeko zempilo kunye nezifo

• Ukunciphisa umngcipheko wesifo senhliziyo. Umthambo womeleza intliziyo yakho kwaye uphucula ukujikeleza kwakho. Ukuhamba kwegazi okongeziweyo kunyusa amanqanaba e-oxygen egazini lakho. Oku kunceda ukunciphisa umngcipheko wesifo senhliziyo njenge-cholesterol ephezulu, isifo se-coronary artery kunye nesifo senhliziyo. Ukuzilolonga rhoqo kunokwehlisa uxinzelelo lwegazi kunye namanqanaba e-triglyceride.

• Inceda umzimba wakho ukulawula iswekile yegazi kunye namanqanaba e-insulin. Umthambo unokuthoba amanqanaba eswekile yegazi kwaye uncede i-insulin yakho isebenze ngcono. Oku kunokunciphisa umngcipheko we-metabolic syndrome kunye nohlobo lwe-2 yeswekile. Ukuba sele unayo enye yale miqathango, umthambo ungakunceda ukuba uwulawule.

3. Ukuzivocavoca kunceda ukuphucula isimo sengqondo

Abantu abenza umthambo rhoqo bazinzile ngokweemvakalelo, baziva benamandla ngakumbi imini yonke, balala kakhulu ebusuku, baneenkumbulo ezingcono, kwaye bazive bekhululekile kwaye benethemba ngeziqu zabo nobomi babo.

Ukuzilolonga rhoqo kunokuba nemiphumo emihle kakhulu kuxinzelelo, ukuxhalaba, kunye ne-ADHD. Ikwakhulula uxinzelelo, iphucula inkumbulo, inceda ukuba ulale ngcono, kwaye iphakamisa imo yakho yonke. Uphando lubonisa ukuba umlinganiselo nje olungileyo wokuzilolonga unokwenza umahluko wokwenene, yaye akuyomfuneko ukuba wenze umthambo ube ngumthwalo ebomini bakho. Nokuba uneminyaka yobudala okanye inqanaba lokuqina, unokufunda ukusebenzisa umthambo njengesixhobo esinamandla sokujongana nemiba yempilo yengqondo, ukomeleza amandla akho, ukuphucula umoya wakho, kunye nokufumana okungakumbi ebomini bakho.

4. Ukusebenza kunokuba mnandi ... kunye nentlalontle!

Ukwenza umthambo nokwenza umthambo kunokuba mnandi. Bakunika ithuba lokuphumla, ukonwabela ingaphandle okanye ukwenza nje izinto ezikwenza wonwabe. Umsebenzi womzimba unokukunceda ukuba uqhagamshelane nosapho okanye nabahlobo kwindawo eyonwabisayo.

Ke, thatha iklasi yeqela, hamba uhambo, okanye ubethe indawo yokuzivocavoca ukuze ufumane abahlobo abanengqondo efanayo. Fumana umsebenzi womzimba owuthandayo kwaye uwenze. uyadika? Zama into entsha okanye wenze into nabahlobo okanye usapho.