Unqabile udibana nomfazi oya kuyaneliseka ngesisindo sakhe: enye ibonakala iyincinci, enye izele ngokupheleleyo, kwaye umba wokunyuka kwesisindo okhulayo uphuma ngokuphindaphindiweyo. Ingxenye yale nto kukusola "indlela yokuphila" yamhlanje, inxalenye - ukungabi nesikhathi sokukhulula kwimidlalo. Umxholo wento yethu yanamhlanje "ukulwa nokukhuluphala kwamabhinqa."
Nangona kunjalo, akufuneki ukuba uphathe le ngxaki lula. Isisindo esithinteleyo sisisongelo esinobuhle kuphela, kodwa nakwimpilo, kuba ubunzima obunzima bangela ukuba umzimba unobuthakathaka, ulungele izifo ezahlukileyo, kuncitshiswe ukukhuseleka, kuthinte kakubi iinqanawa, kwaye kunye nale ndawo - ngumthombo weengxaki, oko kukuthi, kudala iingxaki zengqondo. Naliphi ugqirha luza kuthi ufuna ukulahla ubunzima obunzima. Nangona kunjalo, emzimbeni, umntu ngamnye unepesenti ethile yeoli, eyenza imisebenzi ebalulekileyo. Okokuqala, amafutha ayingxenye yenkqubo ye-nervous central, umongo weethambo kunye nezinye izakhiwo (oku kuthiwa yi-fat structure). Okwesibini, amafutha anomthombo wamandla. Oku kubandakanya amafutha okugcina - oko umzimba ugcina "xa kunjalo". Abasetyhini banamafutha amaninzi kunamadoda, malunga ne-3%. Ukugcinwa kwamafutha "kuyinzuzo" yomzimba, kuba ngenxa yoko, umntu unokufumana amandla ixesha elide.
Ewe, ukuxhamla ngokweqile kunye nokukhuluphala kunempembelelo embi emzimbeni. Kwimeko yokugqibela, ingozi yile ndlela ilandelayo: okokuqala, i-fat is deposited on the stomach, hips, njl., Kwaye iqala ukunyusa umgca weoli, ofumaneka kwizitho zangaphakathi. Kwimeko eqhelekileyo, ikhusela izitho ezinobuthi, igcina i-hormonal balance, njl. Kodwa ngokunyuka kwawo, le mi sebenzi iphulwa, ngaphezu koko, izitho zangaphakathi zisongelwa. Ngenxa yomthwalo owandisiweyo, intliziyo kunye nemithambo yegazi ihlupheke, i-dyspnea ibonakala, ukwanda kwamaphulophu, ingcinezelo inokunyuka; ukusebenza kakubi kwesisu kunye namathumbu; Ukungqinelana ngokubanzi kwendalo kwintsholongwane kunciphisa. Ngokutsho kwedatha yezokwelapha, abantu abagciniweyo banokuphindwa kabili ngokufa kwesifo senhliziyo, kwaye amaxesha amathathu ngokuphindaphindiweyo njengesiqhwala.
Kwinqanaba lexesha elizayo, xa isisindo esiphezulu siphenduka sibe yinyameko, kunokubakhoxeka, ukuphathwa kwentloko, ukulala, ukunyuka kwempumelelo, kunye nokuphazamiseka kwemizwelo.
Ukuba ibhinqa ayilandeli ukutya kwayo, iholele indlela yokuphila, iingxaki ngokunyuka komzimba angeke zigcine ukulinde. Emva kweminyaka engama-25, umsebenzi wokunciphisa umzimba unciphisa umyinge nge-7% kwiminyaka yonke eyi-10, kwaye ngokomthetho, ubunzima obuninzi kubasetyhini bubonakala buyiminyaka engama-35-40. Ukongezelela, kwile minyaka abafazi ababandakanyeke ngokunyanisekileyo emsebenzini wasekhaya, abantwana, kwaye abanalo ixesha lemidlalo, kwaye abanye bakholelwa ukuba ixesha lezemfundo kunye ne-aerobics iphelile. Enyanisweni, nawuphi na umdala kufuneka ufumane ixesha lokwenza ngokwakho, ukubonakala kwakho kunye nempilo.
Indlela yokujongana nokukhuluphala?
Isimo sokuqala esifanelekileyo sisidlo esifanelekileyo kunye nokumodareyitha okufanelekileyo. Kudingeka udle isidlo sakusihlwa, kodwa isidlo kufuneka sibe lula, iiyure ezingama-2-3 ngaphambi kokulala. Kubalulekile ukunciphisa ukusetyenziswa kwemveliso yepuphu, kodwa imifuno neziqhamo zilungele ukutya ngaphezulu. Oku akuyi kunceda ekunciphiseni ubunzima, kodwa kuya kuchaphazela ngokuqinisekileyo imeko yezempilo kwaye kuphuculwe ukubonakala.
Isimo sesibini ekufuneka siyiqwalasele sisetyenziswa rhoqo. Unokufunda ekhaya, ungaya kwindawo yokuzivocavoca, umdaniso, kwi-echibini - kwiintlobo zangoku zonke umntu unokukhetha ukhetho oluhle kubo. Ukuzivocavoca umzimba kukhulisa i-metabolism, kwandisa iinkqubo ze-oxidative zomzimba, oko kukunciphisa ukuqokelela kwamafutha. Ukongezelela, kwinkqubo yokuqeqesha imisipha iqiniswa, inani liba lifanelekileyo.
Ngoku ungakwazi ukufumana ezininzi izakhono zokusebenzisa umzimba. Ngezantsi omnye wabo. Inokwenziwa ekhaya okanye ngexesha lokuphumla kwemini emsebenzini. Akukho zixhobo ezizodwa ezifunekayo - nje sihlalo oqhelekileyo.
Umsebenzi ofudumeleyo.
Ukuhamba isinyathelo esiqhelekileyo - imizuzwana engama-35, ukukhawuleza - imizuzwana engama-35, isebenza - imizuzwana engama-60., Utshintsho oluthile lokuhamba ngokukhawuleza - imizuzwana engama-40.
Ukuzivocavoca imisipha yemilenze kunye neentambo (uya kufuna isihlalo).
Hlala ngokukhawuleza esihlalweni kwaye uphume ngokukhawuleza - amaxesha angama-14-16.
Yima ejongene nesihlalo, uqonde umva. Beka unyawo lwakho esihlalweni, hlala esihlalweni - amaxesha angama-7 ukuya kwinqanaba ngalinye.
Beka isihlalo ngesitulo esivela kuwe, bamba umqolo wakho, ukhuphuke kwizwane zakho, uze ubeke izikwere ezili-18-20.
Ukuzivocavoca iintlobo zezandla.
Beka ezimbini izitulo kumgama wobubanzi begxa kunye nezihlalo ezijongene nazo. Ukubethelela izandla zakho kwiindawo zokuhlala, yenza i-push-ups - amaxesha angama-6-8.
Nyathela kude emva kwesihlalo. Ukubamba umqolo wakho ngokuchanekileyo kwaye ubeke iingalo zakho ngqo emva kwesitulo, uqhube phambili ukuya ngaphantsi nangaphantsi, amaxesha angama-18-20.
Ukuzivocavoca kwiimisipha zangasemva kunye nomshicileli.
Hlala esihlalweni, ungaxhomeki kumqolo walo. Gcina umva wakho ngqo, izandla zakho esinqeni sakho. Phambi phambili kwaye uthinte iisokisi zetekwane 12-14 amaxesha.
Thetha kwisisu sakho esihlalweni, gcina imilenze yakho iqonde, izandla zakho ezinqeni. Bend uye ubuyele kwindawo yokuqala - amaxesha angama-8-12.
Yima ngokuthe tye, ugobe umlenze okunene, wenze ukujika komzimba ngakwesokudla kwaye, uncike kancane, kunye nomgca wesobunxele wesigxina. Emva koko phinda yonke into kwelinye icala. Ukujikeleza kujikeleza ngamaxesha angama-12 kwicala ngalinye.
Hlala emngceleni wesihlalo, imilenze eqondileyo isasazeka, izandla emva kwentloko. Yenza i-circular motions kunye nomzimba - amaxesha angama-8 ukusuka kwesobunxele kuya kwesokudla, ngoko ke amaxesha angama-8.
Uya kufezekisa iziphumo ezinkulu xa ukongeza kule gym uya kuhamba ngaphezulu, hamba, uhlanganyele kwimidlalo yonyaka (iikhredithi, iikhwele, iibhasikidi, iikratshi ezijikelezayo, njl.). Akulula ukuqala ukulwa nobunzima obukhulu, udinga ukuzimela kunye nokunyamezela, kodwa kuyafaneleka, kwaye wena ngokwakho ngeke uqaphele ukuba uya kujoyina njani inkqubo kwaye uqale ukuzonwabisa. Into ephambili ayikukuzaliswa ngokupheleleyo, qalisa ukusebenza emzimbeni wakho kwinqanaba elide, kude kube ungagqithisi kakhulu kwaye awuzange uxolelane nayo. Jonga ubungakanani bakho, usebenze rhoqo, uquka izihlobo zakho nabahlobo, ugcine ukutya okunomsoco, ufumane imikhwa eluncedo. Umvuzo wale nto uza kuba ngumfanekiso omhle, impilo enamandla kunye neenkomfa eziqhelekileyo ezivela kubaqhelana nabangamaziyo. Ngoku uyazi ukuba ukulwa nokunyanyisa kwabasetyhini - akukho nto ingxaki kuwe!