Ukuqubha kunye nokusebenza akuyomithambo nje eqhelekileyo kwindawo yokuzivocavoca, kodwa neendlela zokuzilolonga okhethwe ngabantu abaninzi abangayi ejimini. Njengabameli babini basebenza kwi-Cardiovascular, badlala indima ebalulekileyo ekugcineni impilo yomzimba nengqondo, kwaye bobabini bazilolonga ngokusebenzayo ukuze batshise iikhalori kunye namafutha.
Zithini izibonelelo zokuqubha?
1, Ukubhukuda kufanelekile kubantu abakwenzayo, isifo samathambo kunye nezinye izifo. Ukubhukuda kuyindlela ekhuselekileyo yolosetyenziso lwabantu abaninzi abahlupheka ngabantu abanesifo, umzekelo, isifo samathambo, ukwenzakala, ukukhubazeka. Ukuqubha kunokukunceda ukukhulula ezinye iintlungu okanye ukuphucula ukubuyela kwakhona emva kokonzakala.
2, phucula ukulala. Kwisifundo sabadala abadala nge-Insomiya, abathathi-nxaxheba baxele umgangatho wobomi ophuculweyo kwaye balala emva kokuzilolonga rhoqo kwe-aerobic. Olu phononongo lujolise kuzo zonke iintlobo zokuzilolonga ze-aerobic, kubandakanya oomatshini bokuhambahamba, ukuhamba ngebhayisikile, ukuqubha kunye ngaphezulu. Ukubhukuda kulungele abantu abaninzi abaneengxaki zomzimba abathintela ukuba bangasebenzi okanye benze eminye imithambo ye-aerobic.
3, Xa ukuqubha, amanzi enza amatye aluhlaza, ancede ekuxhase ngexesha lokuhamba, kwaye ikwabonelela ngokuxhathisa. Kwisifundo esinye kumthombo omthembayo, inkqubo ye-20 yokubhukuda incitshiswe kakhulu iintlungu ebantwini abanesifo sokuqubha ezininzi. Bakwaxela ukuphuculwa kokudinwa, uxinzelelo kunye nokukhubazeka.
Zithini izibonelelo zokubaleka?
1, kulula ukuyisebenzisa. Xa kuthelekiswa nokuqubha, ukusebenza kulula ukufunda kuba yinto esizelwe ngayo. Kwanakhono sokufunda ubungcali ngaphambi kokuba basebenze kulula kakhulu kunokufunda ukuqubha, kuba abanye abantu banokuzalwa boyika amanzi. Ukongeza, ukubaleka kunezifuno ezisezantsi kwindalo kunye nendawo yokusebenza kunokuqubha.
Ukubaleka kunokuphucula impilo yamadolo kunye nokubuyela umva. Abantu abaninzi bacinga ukuba ukuqhuba ngumdlalo wempembelelo ombi kumalungu. Kwaye kuyinyani ukuba ezinye iimbaleki kufuneka zitshintshele kwibhayisikile ngenxa yeentlungu zedolo. Kodwa ngokomndilili, u-sedentity, abantu abadala abangaphandle bebeneedolo ezibi kwaye babuyela umva kunezona mbaleki ezininzi.
I-2, iphucule isigogo. UDavid Nieman, iSayensi yokuSebenza kunye ne-58-Maratoner, ichithe iminyaka engama-40 edlulileyo ifunda ikhonkco phakathi kokuzilolonga kunye nokuzigonyaza. Uninzi lwezinto awayezifumeneyo yayiziindaba ezimnandi kakhulu kwaye ezinye zendawo zokugcina, ngelixa zijonge iziphumo zokutya kwindawo yokuzikhusela. Isishwankathelo sakhe: Ukuzivocavoca okulinganiselweyo kunokukhusela ukungazinzi, iinzame ze-Ultra-Geren zingaphantsi (ubuncinci zide ziphinde zibuyiselwe), kwaye amajikiwa amnyama / amanxuwa amnyama anokugcina umzimba wakho womelele kwaye usempilweni.
3, Ukuphucula impilo yengqondo kunye nokunciphisa uxinzelelo. Abantu abaninzi baqala ukuphucula ukomelela kwabo emzimbeni, kodwa kungekudala, isizathu sokuba abaqhube baqhubeke ukubaleka kuya konwabela imvakalelo yokubaleka
4, Uxinzelelo lwegazi olusezantsi. Ukubaleka kunye nolunye umthambo ophakathi kuyingqinile, ezimeleyo iziyobisi ukuthoba uxinzelelo lwegazi.
Into ekufuneka uyiqwalasele ngaphambi kokubhukuda okanye ukuqhuba
Zombini zibhukuda kwaye zibaleka zibonelela ngomsebenzi omkhulu wentliziyo kwaye, ngokufanelekileyo, ukutshintshela phakathi kwezi zibini ziya kuvuna izibonelelo ezilungileyo. Nangona kunjalo, amaxesha amaninzi, imeko efanelekileyo ihlala yahlukile ngenxa yokhetho, iimeko zempilo kunye nendlela yokuphila. Nantsi into ekufuneka uyiqwalasele ngaphambi kokuzama ukuqubha okanye ukubaleka.
1, Ngaba unentlungu edibeneyo? Ukuba unesifo samathambo okanye ezinye iintlobo zentlungu edibeneyo, ukuqubha kungcono kuwe kunokuba ukhwele. Ukuqubha kubeka uxinzelelo oluncinci kumalungu, kukwenza umthambo wokuzilolonga kwaye kungabi lula ukwenza iingxaki ezidibeneyo.
2, Ngaba unalo naliphi na imilenze esezantsi? Ukuba unedolo, i-ankle, i-hip okanye ukulimala ngasemva, kuyacaca ngokucacileyo ukhetho olukhuselekileyo kuba lunegalelo elincinci kumalungu.
3, Ngaba unayo into yokwenzakala? Ukuqubha kufuna imivimbo ephindaphindiweyo, kwaye ukuba unebhongo egxalabeni, oku kunokubangela ukucaphukisa kwaye wenze ukwenzakala kube mbi ngakumbi. Kule meko, ukubaleka kukhetho olungcono.
4, Ngaba uyafuna ukuphucula impilo yethambo? Ngokongeza ubunzima kumathole akho kunye ne-backpack, unokuvula into elula yokubaleka ithambo lethambo lethambo eliya kuncipha, kodwa aliyi kuphulukana naziphi na izibonelelo zayo. Ngokwahlukileyo, ukuqubha akunakukwenza oku.
IXESHA LOKUQALA: AUG-19 ukuya ku-2024
