Iingenelo zokuzilolonga kunye neengcebiso ezisebenzayo! Ezi zixhobo zinokukunceda uqhubeke lula

Iingenelo zokuzilolonga kunye neengcebiso ezisebenzayo! Ezi zixhobo zinokukunceda uqhubeke lula

Ngaba wakha waba nalo mzuzu unjalo: emva komsebenzi, ufika ekhaya uze uwele esofeni, ukhangela ifowuni yakho kodwa udinwe ngakumbi nangakumbi? Nangona ndilele iiyure ezisi-8, ndandisaziva ndibuthathaka umzimba wonke xa ndivuka. Ndijongene noxinzelelo lomsebenzi, andinakuzinceda ngaphandle kokuba ndibe nexhala....

Enyanisweni, “unyango” lwale ngxaki lunokufihlwa kukubaleka imizuzu engama-30, iseti elula yokuzilolonga, okanye nokuhamba imizuzu eli-10 ukuya ezantsi yonke imihla. Ukuzilolonga akukaze kube yinto yokunciphisa umzimba nokubumba umzimba kuphela. Impembelelo yako kwimizimba neengqondo zethu inzulu kakhulu kunokuba sinokuyicinga. Namhlanje, andizukuthetha nani kuphela ngeenzuzo “ezingaziwayo” zokuzilolonga, kodwa ndikwabelana ngeengcebiso zokuzilolonga ezisebenzayo kwaye ndicebise izixhobo zokuzilolonga ezifanelekileyo ukukunceda uqale uhambo lwakho lokuzilolonga ngokulula!

1.Ukuzilolonga yindlela yendalo yokunyusa amandla ethintela ukudinwa.

Ndidiniwe kakhulu. Ndingawafumana njani amandla okuzilolonga? Mhlawumbi le yimbangela yokuba abantu abaninzi bangavumi ukuzilolonga. Kodwa uyazi? Okukhona ungashukumi kangako, kokukhona udinwa ngakumbi.

Xa sihleli ixesha elide, ukujikeleza kwegazi emzimbeni wethu kuyacotha, izihlunu azisebenzi, kwaye ukusebenza kakuhle kweeseli ekufumaneni ioksijini kunye nezondlo kunciphisa. Ngokwemvelo, kulula ukuziva ulele. Ukuzilolonga kunokukhawulezisa ukujikeleza kwegazi, okuvumela intliziyo ukuba ihambise ioksijini kunye nezondlo ngempumelelo kuzo zonke izitho zomzimba, ingakumbi ingqondo.

Izifundo zibonisa ukuba emva kwemizuzu engama-20 ukuya kwengama-30 yokuzilolonga ngamandla aphakathi (njengokuhamba ngokukhawuleza, ukubaleka, okanye ukukhwela ibhayisekile), i-mitochondria enoxanduva lokuvelisa amandla engqondweni iqala ukusebenza.

Iingcebiso zemidlalo

Ukuba awunalo ixesha lokuphuma, ungenza “i-in-place marching runs” ekhaya ngexesha eliqhekekileyo. Yenza imizuzu emi-5 rhoqo, iiseti ezi-3 ukuya kwezi-4 ngosuku, kwaye uyidibanise nokuphefumla nzulu. Oku kunokuvusa ngokukhawuleza amandla omzimba wakho.

Ngaphambi kokuba uzilolonge, yenza imizuzu emi-3 yokuzolula ngamandla (njengokuphakamisa amadolo aphezulu okanye ukucinezela imilenze nge-lunge) ukuze uphephe ukutsalwa yimisipha. Emva kokuzilolonga, yenza imizuzu emi-5 yokuzolula ngokungaguqukiyo (njengokolula imilenze okanye ukuzolula amagxa) ukuze unciphise ukuqaqamba kwemisipha.

Ziqhelanise nezixhobo zemidlalo

• Isongo esikrelekrele: Sinokujonga izinga lentliziyo yakho kunye nokubalwa kwamanyathelo ngexesha langempela ngexesha lokuzilolonga, sikukhumbuze ukuba ugcine imeko yokuzilolonga ngamandla aphakathi kwaye uphephe ukuzilolonga okunganelanga okanye okugqithisileyo.

• I-Yoga mat: Khetha i-yoga mat engatyibilikiyo enobukhulu obuyi-6-8mm ukukhusela amalungu akho ekubeni agodole kwaye angonzakali xa usolula okanye wenza umthambo olula ekhaya.

2.Ukuzilolonga “yindlela yokulawula iimvakalelo”, ekunceda ukuphelisa iimvakalelo ezimbi

Akunakuphepheka ukudibana neengxaki ebomini: ukugxekwa ngeempazamo zomsebenzi, ukuba neengxabano ezincinci nabahlobo, okanye nemozulu embi echaphazela izicwangciso zokuhamba… Xa ezi zinto zincinci ziqokelelana, kulula kakhulu ukuba abantu bawele kwimeko yokudakumba nokuxhalaba.

Kule nqanaba, umthambo yeyona "ndlela ilungileyo yokukhupha iimvakalelo". Xa sizilolonga, umzimba wethu ukhupha into ebizwa ngokuba yi-"endorphin", eyaziwa ngokuba yi-"hormone yolonwabo". Ingasebenza ngokuthe ngqo kwinkqubo yemithambo-luvo ephakathi, inciphise iintlungu kwaye izise ulonwabo. Kwangaxeshanye, umthambo unokukhuthaza ukukhutshwa kwe-serotonin kunye ne-dopamine. Ezi neurotransmitters zimbini zinoxanduva lokulawula iimvakalelo kunye nokudlulisa imiqondiso yolonwabo, enokuphelisa ngempumelelo iimvakalelo ezimbi ezifana nokuxhalaba kunye nokudakumba.

Iingcebiso zemidlalo

• Xa uziva uphantsi, zama indibaniselwano ethi “umculo + umthambo”. Khetha iingoma ezimnandi (ezifana ne-pop okanye i-rock), kwaye wenze i-jumping jacks kunye ne-burpees ngokwesigqi. Oku kunokunciphisa uxinzelelo ngokukhawuleza.

• Ukuba ukhetha ukuzola, ungakhetha umthambo othambileyo njengoTai Chi noBaduanjin. Iintshukumo zihamba kancinci kwaye zithambile, zidityaniswe nokuphefumla okulinganayo, okunokuthomalalisa iimvakalelo zokucaphuka.

3.Ukuzilolonga “kukwandisa inkumbulo”, okwenza ingqondo ibe bhetyebhetye ngakumbi

Njengoko abantu bekhula, abaninzi baya kuziva ngathi inkumbulo yabo iya isiba mandundu. Bayalibala oko basandul’ ukukuthetha okanye abakwenzileyo kwangoko nje bakuba bejike iintloko zabo. Enyanisweni, ukuba ufuna ukugcina ingqondo yakho “ikwimeko yobutsha”, ukuzilolonga kukhetho olufanelekileyo.

Ukuzilolonga kunokukhuthaza ukujikeleza kwegazi engqondweni, kuyinike ioksijini eyaneleyo kunye nezondlo, ngaloo ndlela iququzelele ukukhula nokulungiswa kweeseli zemithambo-luvo. Kwangaxeshanye, ukuzilolonga kunokukhuthaza uphuhliso lwe "hippocampus" engqondweni. I-hippocampus yindawo ebalulekileyo engqondweni enoxanduva lokufunda kunye nenkumbulo. Okukhona inqanaba layo lomsebenzi liphezulu, kokukhona inkumbulo yethu kunye nobuchule bethu bokufunda buya kuba namandla ngakumbi.

Uphononongo lwabantu abadala lubonisa ukuba emva kokwenza umthambo onzima ngokuqhubekayo (njengokuhamba ngokukhawuleza okanye iTai Chi) kathathu ngeveki imizuzu engama-30 rhoqo kangangeenyanga ezintandathu, amanqaku ovavanyo lwenkumbulo lwabathathi-nxaxheba aphucuke ngomyinge we-15%, phantse kabini kunalawo eqela lolawulo elalingazilolongi.

Iingcebiso zemidlalo

Xa uhambahamba, ungazama "uqeqesho lokukhumbula", njengokukhumbula izakhiwo ezibalulekileyo endleleni (ezifana neevenkile ezithengisa izinto eziluncedo kunye nezibane zendlela), uze ukhumbule indlela xa ufika ekhaya. Ziqhelise inkumbulo yakho kwinkqubo yomsebenzi womzimba.

Khetha "imithambo edibeneyo", efana nokutsiba ngentambo kunye nokukhaba nge-shuttlecock. Le mithambo ifuna ukulungelelaniswa kwezandla namehlo, kunye nezandla neenyawo, kwaye inokuvuselela iindawo ezininzi zobuchopho ngaxeshanye, iphucule ukuguquguquka kwengqondo.

Ziqhelanise nezixhobo zemidlalo

• Ukubala ukutsiba kwentambo: Irekhoda ngokuzenzekelayo inani lokutsiba kwentambo kunye neekhalori ezitshisiweyo, ikunceda ucacise iinjongo zakho zokuzilolonga kwaye ulawule ngokuchanekileyo ubunzulu bokuzilolonga kwakho.

4.Ukuzilolonga “ngumlindi wokhuselo lomzimba”, kukhusela impilo

Emva kobhubhane, abantu baye baxhalaba ngakumbi malunga nokuzikhusela komzimba. Enyanisweni, ukuzilolonga yindlela yendalo yokuphucula ukuzikhusela komzimba.

Xa sizilolonga, amajoni omzimba wethu asebenza, nto leyo ephucula umsebenzi weeseli zomzimba ezifana neeseli ezimhlophe zegazi kunye nee-lymphocytes. Ezi seli zinokubona ngokukhawuleza kwaye zisuse izinto eziyingozi ezifana neebhaktheriya kunye neentsholongwane emzimbeni, ngaloo ndlela zinciphisa umngcipheko wokugula. Kwangaxeshanye, ukuzilolonga kukhuthaza imetabolism yomzimba, kunceda ekukhupheni iityhefu kwaye kuncitshiswe iimpendulo zokudumba, omeleza ngakumbi ukumelana komzimba.

Nangona kunjalo, kubalulekile ukuqaphela ukuba umthambo kufuneka ube "ngophakathi." Ukuwenza kakhulu kunokushiya umzimba udiniwe kwaye umzimba wakho uzive uphantsi. Ngokubanzi, ukwenza umthambo ophakathi izihlandlo ezi-3-5 ngeveki imizuzu engama-30-60 kwiseshoni nganye yeyona ndlela ifanelekileyo yokwandisa umthambo.

5.Ukuzilolonga “kuyinto ephambili kwindlela ocinga ngayo ebomini”, nto leyo ekwenza uziqeqeshe kwaye uzithembe ngakumbi

Ukongeza kwimpembelelo yayo ngqo emzimbeni nasengqondweni, ukuzilolonga kunokutshintsha indlela esijonga ngayo ubomi ngokuzolileyo.

Ukuzilolonga rhoqo kukubonakalisa ukuzibamba. Xa uphuma uye kubaleka ngexesha elimiselweyo yonke imihla okanye uye ejimini ngexesha veki nganye, uhlakulela ukuzibamba kwakho. Oku kuzibamba kuya kufikelela kwezinye iinkalo zobomi, njengokutya ngexesha, ukugcina ishedyuli rhoqo, kunye nokusebenza ngokufanelekileyo.

Kwangaxeshanye, utshintsho olubangelwa kukuzilolonga luya kusenza sizithembe ngakumbi. Xa uqhubeka nokuzilolonga ixesha elithile, uya kufumanisa ukuba umzimba wakho uphucukile, amandla akho ayanda, kwaye imeko yakho yengqondo nayo yahlukile.

Iingcebiso zemidlalo

Yenza "isicwangciso sokuzilolonga esithatha inyathelo ngenyathelo", umzekelo, ukuzilolonga imizuzu eli-10 yonke imihla kwiveki yokuqala kunye nemizuzu eli-15 yonke imihla kwiveki yesibini. Yandisa kancinci kancinci ixesha lokuzilolonga ukuze unganikezeli ngenxa yeenjongo eziphezulu kakhulu.

Joyina amaqela ezemidlalo (afana namaqela okubaleka okanye amaqela eyoga), jongana nabantu abacinga ngendlela efanayo kwimidlalo, jongana, wabelane ngamava, kwaye uphucule ukuzingisa kwakho kwimidlalo.

Izakhono ezilungileyo kunye nezixhobo ezifanelekileyo zenza kube lula ukuzilolonga

Okwangoku, ungathi, “Zininzi iingenelo zokuzilolonga, kwaye iindlela nezixhobo nazo ziluncedo kakhulu. Kodwa kuthekani ukuba ndisaxhalabile ngokungakwazi ukunamathela kuzo?”

Enyanisweni, imidlalo ayizange ibe "ngumsebenzi onzima". Ukusebenzisa iindlela ezifanelekileyo kunokwenza umthambo usebenze ngakumbi. Ukukhetha izixhobo ezifanelekileyo kunokwenza imidlalo ibe mnandi ngakumbi. Akufuneki ulandele ubunzima obukhulu kwasekuqaleni. Qala ngeentshukumo ezilula, sebenzisa izixhobo ezikulungeleyo ukunceda, kwaye kancinci kancinci ufumane uvuyo lomthambo.

Umzekelo, ukusebenzisa isongo esikrelekrele ukurekhoda amanyathelo emihla ngemihla nokubukela amanani enyuka kancinci kancinci; Yenza ukolula okulula ekhaya nge-yoga mat uze uzive ukhululekile emzimbeni wakho. Cela umngeni kwimida yakho ngokubala intambo yokutsiba kwaye wonwabele uvuyo lokugqobhoza.

Imidlalo ayisiyo "i-sprint", kodwa "yi-marathon". Ukuba nje uzimisele ukuqala nokuzama, ungafumana impilo, ulonwabo kunye nokuzithemba kwimidlalo. Ukususela namhlanje, thatha izixhobo ezifanelekileyo, sebenzisa izakhono ezisebenzayo kwaye uqalise uhambo lwakho lwezemidlalo!