4 Izibonelelo zokuzilolonga rhoqo

Umgca ongezantsi wokuzilolonga

Ukuzivocavoca kunye nokuzivocavoca ziindlela ezintle zokuziva ngcono, ukukhuthaza impilo, kwaye wonwabe. Zimbini iintlobo zezikhokelo zokuzivocavoca zezona zidala zisempilweni:

Uqeqesho lwe-Cardio
Fumana ubuncinci imizuzu eyi-150 yemithambo-mali yokuziqhelanisa nobungakanani okanye imizuzu engama-75 yokuzilolonga ngobuchule ngeveki okanye enye phakathi kwezi zimbini. Kucetyiswa ukuba ulungelelanise ubuchule bokwenza imisebenzi yeveki kwisiqingatha seyure ngosuku. Ukubonelela ngezibonelelo ezinkulu zempilo kunye noncedo ngokunciphisa umzimba okanye ulondolozo, ubuncinci imizuzu engama-300 ngeveki iyacetyiswa. Nangona kunjalo, nokuba inkalo encinci yomzimba ilungile kwimpilo yakho kwaye ayifanelanga ukuba ibe ngumthwalo ebomini bakho.

• Uqeqesho lwamandla
Ukomelela-Qeqesha onke amaqela amakhulu emisipha ubuncinci kabini ngeveki. Injongo kukwenziwa kweseti enye yemithambo yeqela ngalinye lemisipha usebenzisa ubunzima okanye inqanaba lokuxhathisa. Ukudinwa kwezihlunu zakho emva kweenguqulelo ezili-12 ukuya kwezi-15.

Ukuzivocavoca okungafunekiyo kwi-Cardio kubandakanya imisebenzi enjengoBrisk ukuhamba, ukuhamba ngebhayisikile, kunye nokuqubha. I-Cardio yobuchule obuphezulu ibandakanya imisebenzi enjengokuqhuba, i-boysing, kunye nomdaniso wentliziyo. Uqeqesho lwamandla lunokubandakanya imisebenzi enjengokusebenzisa iintsimbi, iintsimbi zasimahla, iingxowa ezinzima, ubunzima, okanye ukukhwela ilitye.
Ukuba ufuna ukunciphisa umzimba, ufikelele kwiinjongo ezithile zomomeleleyo, okanye ufumane okungakumbi kuyo, unokufuna ukongeza i-Cardio ephakathi.
Khumbula ukubona ugqirha wakho ngaphambi kokuqala inkqubo entsha yokuzivocavoca, ngakumbi ukuba ungacacanga ngemeko yakho yezempilo, okanye ube neengxaki zempilo, okanye ukuba le meko ingentla, nceda wenze umthambo phantsi kwesikhokelo sikagqirha. Injongo yethu kukwenza ukuba umzimba usempilweni.

1. Ukuzivocavoca ukulawula ubunzima

Ukuzivocavoca kunganceda ukukhusela ukufumana ubunzima obukhulu okanye kunceda ukugcina ubunzima bomzimba. Xa usenza umsebenzi obonakalayo, uyayitshisa i-calories. Eyona nto iphambili, kokukhona iikhalori ezitshisayo.

Ilawula umsebenzi we-metabolic ngesakhiwo semisipha kwaye ikhuthaza ukuqhekeka kwamafutha kunye nokusetyenziswa. Umsipha uphucula ukuthathwa kunye nokusetyenziswa kwamafutha anamafutha anamafutha egazini. Ukwakhiwa kwemisipha kukwandisa ukusetyenziswa kweglucose egazini, ukuthintela ukuguqulwa kweswekile engaphezulu kwinqatha, ngaloo ndlela kuncitshiswa ukwatha kwamafutha. Ukunyusa umgangatho wokuphumla kweMetabolic (RMR), enokuchaphazela imetabolism yamafutha ngokuchaphazela inkqubo ye-neuro-humoral. Ukuzivocavoca kunokuchaphazela imetabolism yamafutha ngokuphucula ubuchule be-Cardiorespirapiratory.

2. Ukuzivocavoca kuyanceda ukulwa neemeko zempilo kunye nezifo

Ukucutha umngcipheko wesifo sentliziyo. Ukuzivocavoca kuyayomeleza intliziyo yakho kwaye kuphuculwe ukujikeleza kwakho. Ukunyusa ukuhamba kwegazi kuphakamisa amanqanaba e-oksijigen yakho. Oku kunceda ukunciphisa umngcipheko wesifo sentliziyo ezinje nge-cholesterol ephezulu, isifo sobugcisa be-coronary kunye nokuhlaselwa kwentliziyo. Ukuzilolonga rhoqo kunokuthoba uxinzelelo lwegazi kunye nenqanaba lezodwa.

• Inceda umzimba wakho ulawule iswekile yegazi kunye nenqanaba le-insulin. Ukuzivocavoca kunokunciphisa amanqanaba akho eswekile yegazi kwaye uncede umsebenzi wakho we-insulin. Oku kunokunciphisa umngcipheko wakho we-metabolic syndrome kunye nohlobo lwesifo seswekile. Ukuba sele unayo enye yezi meko, umthambo unokukunceda ukuba uyilawule.

3. Ukuzilolonga kuyanceda ukuphucula imvakalelo

Abantu abazilolonga rhoqo ziimvakalelo, baziva benamandla imini yonke, belala ngakumbi ebusuku, banenkumbulo engcono, kwaye baziva behlaziyekile kwaye benomdla ngakumbi kubo kunye nobomi babo.

Ukuzilolonga rhoqo kunokuba neempembelelo ezilungileyo kuxinzelelo, ixhala kunye ne-ADHD. Ikwakhulula uxinzelelo, iphucula inkumbulo, ikunceda ukuba ulale ngcono, kwaye uphakamise imeko yakho yemeko yakho. Uphando lubonisa ukuba inani elifanelekileyo lokuzilolonga linokwenza umahluko wokwenene, kwaye awudingi ukwenza umthwalo ebomini bakho. Nokuba ungaba nakho iminyaka okanye inqanaba lomzimba, unokufunda ukusebenzisa izixhobo njengesixhobo esinamandla sokujongana nemicimbi yezempilo yengqondo, ukonyusa amandla akho, uphucule ngakumbi ebomini bakho.

4. Ukusebenza ngaphandle kunokuba mnandi ... kunye nentlalo!

Ukuzivocavoca kunye nokuzivocavoca kunokuba mnandi. Bakunika ithuba lokuphumla, bonwabele ngaphandle okanye ukubandakanyeka kwimisebenzi ekwenza wonwabe. Umsebenzi wokwenziwa komzimba unokukunceda ukuba uqhagamshele nosapho okanye abahlobo kwindawo yolonwabo lwentlalo.

Ke, thatha iklasi yeqela, qhubeka kwi-hike, okanye ubetha i-gomy ukufumana abahlobo abanentliziyo efanayo. Fumana umthambo owonwabileyo kwaye uyenze. boring? Zama into entsha okanye wenze into nabahlobo okanye usapho.