Izinzuzo zezempilo zeentlobo ezahlukeneyo zokuzilolonga

Ukuze ube nempilo, akudingeki nje ukuba udle ngokufanelekileyo kwaye wenze umzimba olula. Zama ukubandakanywa kwisidlo sakho sokwenyama kwimizimba efana nokuhamba, ukugijima, ukubhukuda, ukukhwela, ukukhwela ibhasikidi, ukukhwela okanye imidlalo yezemidlalo. Ezi zintlobo zemithwalo inomthelela omuhle kuwo wonke umzimba, uza kuziva ngokukhawuleza ukunyuka kwamandla namandla, kwaye umzimba wakho uza kukubonga kuwe. Makhe sicinge ngempembelelo emzimbeni kunye neenzuzo ngamnye ngamnye kwimpilo yabantu. Ukuhamba
Ukuhamba kufikeleleke kuwo wonke umntu kunye nohlobo oluhle lomsebenzi. Inceda ekuphuculeni ukujikeleza kwegazi, iinkqubo zokuguqulwa kwamanzi, ukukhuthaza umsebenzi wezitho zangaphakathi kunye nomsebenzi wesistim sezinzwa, uqinisa imisipha kunye nemigqa, ukuphikisana nokunciphisa ukuhamba kwamalungu, ngokufutshane, ukuhamba ngenye yezindlela eziqinisekileyo zezempilo kunye nokuphelela komzimba.

Ngexesha lokuhamba, akukho zimpikiswano ezivakalisiweyo eziqhelekileyo zokusebenza kwaye, ngoko ke, ukuba inokulimala iyancipha. Ukongeza, xa uhamba, kulula ukulungelelanisa umlinganiselo womthwalo. Kubalulekile kukuba ukuhamba akuphazamisi, kodwa, ngokuchaseneyo, kuvuselela umsebenzi wengqondo, ngokubhekiselele kulowo unokudibanisa ukuhamba kunye nomsebenzi wokudala wengqondo.

Ukuhamba ngokugqibeleleyo kususa uxinzelelo. Le ndlela yindlela elula kunye neyona efikelelekayo yokukhupha. Ukongeza, ukuhamba kukuthintelo lokuqala kwe-atherosclerosis kunye nesifo senhliziyo.

Qaphela nokuba ukuhamba ngumoya okhuselekileyo wokuzivocavoca (unokuyenza nangona emva kokuhlaselwa kwentliziyo).

Ukuqalisa
Ukugqithiswa kwexesha elide labaqeqeshi bezonyango kubagijimi kubonisa ukuba xa uhamba rhoqo (ukuba kungekhona imihla ngemihla, ke ugijima ubuncinane amaxesha ama-3-4 ngeveki), unokunciphisa ngokukhawuleza okanye ukunciphisa kakhulu ubunzima bokukhuluphala, ukunceda kunye nokuxinzeleleka kwegazi, okungapheliyo izifo zokuphefumula, ukunciphisa uxinzelelo lwegazi oluphezulu nokunciphisa i-cholesterol egazini, ephikisana nophuhliso lwe-atherosclerosis kwaye inceda ukulahla iimeko ezinobungozi bokuphuhliswa kwe-ischemic b isifo senhliziyo, eyona nto iyona nto ibangela ukufa kwangaphambili kumntu wanamhlanje.

Ukongezelela, ukuqhuba, ukuba ulandela ulawulo oluthile kunye nokuqeqeshwa kwezilwanyana, lunempembelelo ekuhambeni kwe-neurasthenia, isifo samathambo. Ukuba uhamba, kuphucula ubuthongo, ukukhathazeka, ukuphucula ukuxhatshazwa, ukunyusa ukunyamezela ukunyamezela, ngokukhawuleza i-dyspnea, kuphucula ukusebenza kwenkqubo ye-cardiovascular, kuqinisa amathambo, kwandisa uxinzelelo kunye namandla emisipha yomzimba.

Ukubhukuda
Ukubhukuda kunemiphumo emihle kwiimeko ze-cardiovascular and respiratory systems, kuphucula ukunyamezela komzimba, amanzi ahlaziya ngokucacileyo isikhumba kunye nezihlunu, kwaye ngenxa yoko, umzimba uyaqina. Ukubhukuda kunceda ukwandisa ubunzima bomzimba, ukwandisa umkhuhlane kunye nokuchasana nezifo. Ukuba ugqiba imidlalo ngaphandle kokubhukuda okucothayo, kuyawubuyisa kakuhle imisipha yomzimba, ukukhathala kwanyamalala, intliziyo yesantya, ukuphefumula kunye nokuxinzelelwa kwegazi kubuyiselwa.

Ukubhukuda kulungile kuba kunemiphumo enenzuzo kwindlela yesithambo, kunconywa kubantu abaphethwe yi-arthritis kunye nezinye izifo zomlenze. Ukongezelela, kunokwenzeka ukuba ufunde kwigumbi lokungaphandle ngaphandle kwemozulu esitalatweni, kwaye ukubhukuda okungaqhelekanga kubangele kungabangela ukulimala kubalulekile.

I-Skiing
I-Skiing yindlela e bhetele ngakumbi yokumisa nokuqinisa impilo kunokubhukuda. Kunzima ukubiza olunye uhlobo lokuzikhandla ngokwenyama ukuze kuphuhliswe inkqubo yokujikeleza kunye nokuphefumula, ukwandisa ukusebenza nokunyamezela. Ukuhamba kwi-skis kunceda ukwandisa ukuhamba kwamalungu, ukuqinisa imisipha ye-trunk kunye nemigangatho, kwaye ngokubanzi, ukuqinisa yonke i-musculoskelet system. Kwakhona kubalulekile ukuba baqhutywe ngomoya ococekileyo, owona ngokwawo unceda ekubumbeni nasekuphuculeni umzimba.

Ngebhayisikili
Uncedo kakhulu kunye nebhayisikili. Ukongezelela ekuphuculeni kakuhle kwenkqubo ye-cardio-breathing, ukunyamezela okwandisiweyo, ukusebenza kwe-vestibula kunye nokuvuselelwa kweenkqubo ze-metabolic, ibhayisiki iya kukuvumela ukuba ulondoloze ixesha kunye nemali ukuba uya kuyo ukuyothenga, umsebenzi, njl. Uya kukunika ithuba lokutshintsha izinto ezibonakalayo, wenze iintsapho zihambe, kwaye zibandakanye ngebhayisikili. Kodwa kukho iingxaki. Ngako-ke, ibhayisiki elungileyo libiza imali efanelekileyo, ihamba ngeyona nto ingozi, kwaye ngamanye amaxesha ininzi yokuphazamiseka (umzekelo, ukuba indlela inomdla, inothuli, imvula okanye isimo sezulu esibanda kakhulu).

Uninzi umkhalazo entlungu emilenzeni emva kweeklasi zokuqala, ephule kuzo okanye ngokunyuka okukhulu komthwalo. Kukulungele ukusebenzisa ii-bike. Ziyakuvumela ukuba ufezekise ngokulula umlinganiselo wenhliziyo oyifunayo. Ngexesha loqeqesho, unokuthetha, uphulaphule umculo okanye ubukele iTV. Unokuqeqesha ngaphandle kwamanye amazwe, ungaxhomekeke kwimozulu, ungabikho engozini yokungena phantsi kweemoto. Nangona kunjalo, i-monotony yezinto ezinjalo ziphoxisa, ngaphandle koko, ibhayisikili efanelekileyo yokuzivocavoca ayinancinci.

Ukuhlaziya
Ukuphilisa ngokugqibeleleyo. Bandisa ukwandisa inkqubo yokujikeleza kunye nokuphefumula, ukuqinisa imisipha yomzimba, ukukhuthaza inkqubo yesantya. Ukuqhekeka kwesisindo semisipha yesisu kuya negalelo ekuphuculeni intlungu yamathumbu. Omnye unokuthetha okuninzi ngolu hlobo lomsebenzi, oluphucula kakuhle kwaye luphucula imoto kunye nemifuno yemifuno, enomphumela wokubuyiselwa kwimizimba yonke, kodwa siya kuzincitshiswa kwenye into ekhangayo yokudonsa - kulula ukwenza umthamo.

Imidlalo yeMidlalo
Ngokuphathelele ibhola, ibhola lebhoksi, i-volleyball, i-tennis kunye neendidi ezifanayo zemidlalo, nangona zinokunika ubunzima obaneleyo ukunciphisa ubunzima obunzima, zilungelelanisa ngokufanelekileyo ukunyakaza kunye nokunyamezela ngokubanzi, kodwa zinemiphumo emininzi: zidinga ngokwaneleyo umzimba kunye nobugcisa ukulungelelanisa, ukuhamba ngokukhawuleza kunye nokuyeka, kudibaniswa kunye nokudibanisa, okubangela ukwanda kwamathuba okulimala.