Imigaqo emibini ekufuneka ilandelwe ukuze kuphunyezwe umphumo oyifunayo.
Ukuthula, njengoko bathi, yigolide. Ukuba awufuni ukulahlekelwa ngumphefumlo wakho, kungcono ukuhamba ngokuthula. Ngexesha loqeqesho, thintela ukuphefumula nokuzama ukuphefumula kuphela impumlo. Ukuba uhamba ngendlela ecocekileyo ngexesha lokuhamba ngokukhawuleza, kufuneka uphefumle umlomo kunye neempumlo ngexesha elinye. Ukuba uhlala kwisixeko apho kukho iindawo ezininzi zokungcola, uthuli kunye nezinye izinto ezingcolileyo zomoya, ngokungathi izitrato azikho iintsuku ezifudumeleyo, kodwa sele zipholile, zimanzi, ziintsuku zomoya, kufuneka uphefumlele emoyeni ngeempumlo zakho uze uphume ngomlomo wakho zonke -4 amanyathelo. Ngexesha loqeqesho, kubalulekile ukuba "uhlale phantsi kolawulo" intliziyo yenani. Ukuba awukwazi ukuphefumula ngokuqhelekileyo, kodwa uvumelekile, ke kufuneka uhlawule.
Ukuqaphela umda ophezulu wenqanaba lentliziyo, kufuneka uthabathe iminyaka yakho kunye nenombolo 50 ukusuka ku-220. Kuya kukhangela into efana nale: 220-20-50 = 150 (i-20-kwi-age).
Makhe sithethe ngokumisa.
Okokuqala, ngelixa uhamba, jonga malunga neemitha ezimbini okanye ezintathu ngaphambi kwakho, phucula izandla zakho, umzimba ufanele wenze ngokukhululekile yonke iminyango.
Okwesibini, kufuneka unciphise amahlombe akho, unxininise umxube, ugxininise imisipha ye-gluteus, uqonde intamo yakho uze udwebe esiswini sakho (kuphela qiniseka ukuba ubukele ukuphefumla kwakho, kufuneka ukuba ukhululeke kwaye akufanele ube nokuphefumula!).
Kwaye, okwesithathu, uzama ukunyuka kwesithende ukuya kwizandla, ngale ndlela uza kugcina umqolo wakho kunye neekhalori ezininzi "ziya kuhamba" kuwe.
Imithetho yokuhamba ngempilo.
Iingcebiso kubahambahambayo. Ukuba ufuna ukunciphisa umzimba ngenxa yokuhamba ngokukhawuleza, kufuneka wenze njalo imihla ngemihla, kungekhona kanye kanye ngeveki ukuba usebenze ukusuka emsebenzini ukuya ekhaya ngeenyawo, ngenxa yokungafuni ukuhamba kwindawo yokuthutha. Kucetyiswa ukuba uhambe imizuzu engama-45-60 ngemini, kwaye uhambe ngokukhawuleza, kunokuhamba nje, ukhangela iifestile zee-counter shops (isantya sokuhamba kufuneka sifinyelele kwi-6-7 km / h). Ukuba unomnqweno wokuhamba kabini ngosuku, unako "ukuphula" iyure yoqeqesho ihafu yesure, okanye ungcono ukuhamba iiyure ezimbini ngosuku.
Ukuba udlula enye ikhilomitha ngemizuzu eyi-10, uya kulahla iikhalori ezili-100.
Ukuhamba ngokukhawuleza ukunyuka kwesisindo. Ukuba ufuna ukuqinisa imisipha ye gluteus, imisipha yomzimba, ukuma imilenze nokuqinisa imetabolism, akwanele ukuba uhambe ngokukhawuleza, kufuneka usebenzise izinto zokuhamba kwezemidlalo. Hamba ngokukhawuleza, zama ukwenza amanqanaba amaninzi kunye amfutshane. Ukubukeka, gca umgca phambi kwakho, kwaye unyuke ngokucophelela. Jonga izandla zakho, kufuneka enze ukunyakaza okufana nokuhamba kwe-pendulum.
Ukuhamba. Ngaphandle kwegama lobuchule bokuhamba, uhamba phezulu, ukunqoba kwentaba, okanye izitebhisi zokufikelela kwi-preodalyaet akenzi nantoni na. Le ndlela ifanele isetyenziswe ukuba ufuna ukuqinisa ithole kunye nezihlunu.
Ubunzima beempawu ezibuhlungu xa uhamba. Xa usebenzisa le ndlela ngexesha loqeqesho, uya kwenza imisipha ye-elastic. Lo ngowomnye wokuzilolonga okulula, kwenziwa ngale ndlela: xa uphonononga iinzwane zakho emhlabathini, kufuneka uzinze iimisipha zamatye, ngelixa uqinisekisa ukuba unqeni ongeyonto.
Ukuhamba phambili nomva wakho . Olu hlobo luya kunceda ukuqinisa imisipha yomqolo kunye namatye. Ngethuba uhamba phambili, umva kufanele ugcinwe ngqo, ngaphandle kokuxhomekeka phambili, izandla kufuneka zibe sezinqeni, isisu kufuneka sihoxiswe. Ukusebenzisa le ndlela yokuhamba, kuyacetyiswa ukuba ukhethe ngisho nomhlaba.
Ngaba uhamba ngokukhawuleza ngokulahleka kwesisindo?
Ukusebenzisa ukuhamba, njengento yokuzilolonga kwimpilo yemihla ngemihla kunciphisa umngcipheko wesifo senhliziyo. Amanyathelo anesisindo kunye alinganayo anceda ukunciphisa izinga le-cholesterol egazini. Abasetyhini bangasebenzisa ukuhamba njengemilinganiselo yokukhusela i-osteoporosis. Oogqirha bancoma ukuhamba ngokukhawuleza kubantu abanesifo se-kneecap, nangona ukuba xa ugijima kukho intlungu embi. Ukuhamba kuya kuphucula impilo yakho yokuziphatha kunye nokuziphatha, uya kutsala izihlunu uze wenze isimo somzimba wakho.
Yintoni enokumnandi ngaphezu kokuhamba kumculo ozithandayo kusasa okanye kusihlwa? Hlanganisa ishishini ngokuzonwabisa!