Ngaphantsi kwengcinezelo yenyama, abaninzi banokuqonda ukuzivocavoca, okufuneka uyenze kuphela ngokuhlwa. Abanye baqiniseke ukuba bafuna ukuqhuba kuphela ekuseni, kwaye bayabiza umthwalo onjalo. Amacala omabini angakwazi ukudibanisa kunye nokuzola ngokukhawuleza, kuba akukho namnye onquma ixesha elifanelekileyo kunye nexesha elifanelekileyo xa kungcono ukungena kwimidlalo: kusasa, kusihlwa. Kule njongo, kokusa kokuhlwa nakusihlwa kuyafana, kwaye ukuphumelela kokuzilolonga umzimba kuxhomekeke ngokupheleleyo kwiimpawu zomzimba womntu, ababandakanyeka kwiinkalo ezilandelwayo.
Ukuba awukwazi ukwenza isigqibo kwaye wenze ukhetho, yiyiphi ixesha lelanga elona lifanelekileyo kumidlalo, ngoko uyazi ukuba konke kuxhomekeke kwizinto ozilindeleyo zokuzivocavoca. Inani leekheli ezivuthayo liza kuba lilinganayo, kungakhathaliseki ukuba lenze ntoni: kusasa okanye kusihlwa. Uhlu olukhulu luya kuba yinkqubo yomnyu. Ngokomzekelo, abantu banelungelo lokukhubeka, ukunyuka okukhulu, ukukhathazeka, ukuxinezeleka, kungcono ukhethe kwimidlalo kusihlwa (iiyure ezimbalwa ngaphambi kokulala). Ngaloo ndlela, inkqubo ye-nervous, evuyisayo ngokuzikhandla ngokomzimba, inexesha lokuzola. Ngaphandle koko, abantu abanjalo banokungabikho kosila.
Umsebenzi wasekuseni
Xa kungabikho iingxaki zokulala, ngoko kusasa nangokuhlwa kuya kuchaphazela ngokufanelekileyo uqeqesho lwakho. Ukuzivocavoca kwasekuseni kunokwenziwa ukuze ubaleke ukulala, ujonge kwaye ulahlekelwe ubuthongo, ulungele umzimba wakho kwisimo sokusebenza. Ukwenza ukunyakaza okunamandla ngaphantsi komculo ovuyayo kukunceda ulungele ngokukhawuleza ukuya kutsho kumhla wokusebenza ozayo. Ngomso ekusebenziseni, kufuneka uquke umthwalo we-cardio, oko kukuthi, ukuxumla okanye ukuqhuba (emoyeni omtsha okanye kwi-treadmill). Qinisekisa ukuba uquka ukunweba. Imisipha akufanele ihlale ixakekile emva kokusebenza, ngoko kufuneka ikhutshwe, oku kuya kunceda nje kuphela ukuyifumanisa ngokuchanekileyo, kodwa nokunika isimo esihle. Ngombulelo kwimidlalo yasekuseni, uhlala unomdla ovuyo kunye nefom efanelekileyo yezemidlalo.
Ukuhlwa kwemini
Ekuseni akuyona yodwa ixesha elifanelekileyo lezemidlalo. Ukuba ukhululekile ngokusebenza ngokuhlwa, ngoko unako ukulahla iipilisi ezingaphezulu kwaye utshise iikhalori ezingaphezulu. Ukuqeqeshwa kokuhlwa, ukugijima kulungile, okumele kudlule ubuncinane imizuzu emine. Ukuba ixesha elizayo liza kuthatha ixesha elincinci, ke umphumo wokuphucula kunye nokulahleka kwesisindo awukwazi ukuphumeza. Ukugijima imihla ngemihla akufanelekanga, ngokuba umzimba uya kuba ngumthwalo onamandla kunokuba awuyi kukwazi ukuwufumana - kathathu ngeveki kuya kubanelisekile. Ukuba uhamba ngaphantsi kweesithathu kathathu ngeveki, ke lo mthwalo awuyi kukwanela ukutshisa iikhalori kwaye ugcine ifom yezemidlalo.
Ekuqeqeshweni kusihlwa, ungabandakanya ukusetyenziswa ngamandla ngamandla. Abantu abanentembelo yokuba emva komhla wokusebenza abanakuze bathathe i-bar kwi-barbell okanye i-bumbbells, unokucebisa: into ephambili kukuba, yiza kwindawo yokuzivocavoca kwaye uhambisane nomculo, yenza okokuqala. Emva koko umoya wesibini uvule kwaye ekugqibeleni kokuzivocavoca unokuziva uphumle kwaye ulungele usuku olutsha lomsebenzi.
Ukuba ukhetha ukwenza imidlalo ngokuhlwa, khumbula ukuba umgudu kufuneka uhlawule ingqalelo ngokukhethekileyo. I-Vertebrae iyakwazi ukudala kwaye idale ukungahambi kakuhle, ukuxakanyelana komnye nomnye, ngenxa yesi sizathu abaninzi banentlungu. Ukuqhawulwa kweziphetho zesibindi kunye nomgudu womgudu kungenzeka. Ngenxa yolu hlobo lweentambo, ngaphandle kwemvakalelo emva, iziko eziqhelekileyo zingaphinde zilahlekelwe ukusebenza kwazo ngokuqhelekileyo. Ngako oko, ekuqeqesheni kusihlwa kusiza ukululela umlenze, welula izihlunu, kwaye emva kweendlela ezininzi eziselula.
Nika izifundo zakho zangokuhlwa, ukuba kusasa ufuna ukulala ixesha elide. Ngaphandle kokuzivocavoca, akunakwenzeka ukuba uzive unempilo kunye nomntu onamileyo. Imithwalo kunye nokudlala imidlalo inegalelo elincedo kumgangatho wesimiso senzwa.
Ukuba ukhetha ukubhukuda okanye i-gymnastics, ixesha elifanelekileyo lokuqhuba imidlalo efana nentsasa. Ngaba unqwenele ukubhalisa kwiqela lokudanisa okanye ukuqina? - ngoko ke into ekhethekileyo yilexesha langokuhlwa. Naka ingqalelo kwimpilo yakho, kuba yodwa inokubonisa ukuba liphi ixesha lokuqeqeshwa elifanelekileyo.
Musa ukuzicima ukuba awunalo ixesha elaneleyo lokufunda okanye ukuhlwa. Ngomntu othandekayo, abantwana, intsapho, umsebenzi ozithandayo omele ube ngumgqugquzeli wokuzijonga rhoqo. Kwaye ukuphucula rhoqo kunye neendlela ezintsha, enye indlela okanye enye, kufuneka uvuselelwe ukubonakalisa kwakho kwisibuko. Zizilungiselele ukwenza ukusetyenziswa kwentsasa, uhamba ngokukhawuleza, uvuka. Ekuqalekeni kubonakala ngathi ukuvuka ekuseni kunzima. Nangona kunjalo, ukubeka i-alamu ngemizuzu embalwa kwangaphambili, unokufumana ithuba lokusula nokulungiselela umthwalo kunye nosuku lomsebenzi. Ekuseni, umntu akufanele azinike ixesha elide lokuzikhandla ngokomzimba. Ilishumi elinesibhozo ukuya kumashumi amabini anemizuzu ngokwaneleyo. Ikhefu lingaba kuphela ngabantu abo banethuba lokuya kwi-gym kuphela ekuseni. Kubo, ixesha lokuqeqesha lingaphakanyiswa ngumqeqeshi okanye ukhethwe ngokuzimela.
Ukugqitywa kokuqulunqwa koqeqesho, kungakhathaliseki ukuba kusasa okanye kusihlwa, emva kweseshoni kufuneka uhlambe okanye uhlambe. Akufanelekile, ngokuqinisekileyo, ukukhawuleza ukukhanda iqhekeza lekhekhe, ikhekhe okanye nayiphi na iilekese njengombulelo. Ukuba isidlo sakusasa siyimfuneko kuwe, uzama ukuyisebenzisa kungekudala kunemizuzu elishumi elinesihlanu emva kokudlala imidlalo. Ewe, ukuba injongo yoqeqesho lwakho kusihlwa kukulahla iipounds ezide kwaye ulungele umzobo, ke kungcono ukunqaba isidlo.