Akukho mfihlo eqhubayo inceda ukunciphisa umzimba. Le yenye yezona zizathu ezisebenza ngokugqithiseleyo kumazwe amaninzi apho kukho ukulwa okunzima ukulwa nokukhuluphala - umzekelo, e-US. Kulapho kusasa kwimipaki unokudibana nabantu abaninzi abaqhuba ukugijima-umntu ukulahlekelwa ubunzima, umntu ukugcina umzimba ngetoni, kunye nomnye nje ngenxa yokuzonwabisa.
Ukuphumelela kokusebenza ukulahleka kwesisindo
Umbuzo wokuba ukuqhuba ukunceda ukulahlekelwa isisindo kusisombululo esidlulileyo. Inyaniso kukuba ukuhamba ngokukrakra kukuchaphazela umzimba kwaye kukuvumela ukuba ufezekise iziphumo eziliqela ngexesha elilodwa.
Ukugijima okanye ukuhamba ukulahleka kwesisindo kusebenza ngokukhawuleza, ukuba nje kuphela kubangelwa ukuba basebenze ngamandla onke amaqela e-muscle ukuba athathe inxaxheba. Siyabulela kule nto, yonke inyama iyaqala ukusebenza ngokukhawuleza: intliziyo iqala ukupompa igazi kathathu ukuya kwezine ngokugqithiseleyo, i-metabolism ikhawuleza, iseli nganye ifumana i-oksijini engaphezulu. Kanye kunye neetyuksi kunye neesxibisi ziphuma, kunye nexesha, ngokuzivocavoca rhoqo, umsebenzi wesibindi kunye nephepha lezinyama lizinzileyo. Ngaloo ndlela, awukwazi nje ukulahlekelwa isisindo ekusebenzeni, kodwa uphinde uphucule umzimba wonke, usasaze i-metabolism kwaye uzive ukukhanya kunye nococeko lomzimba walo ovuselelweyo, ongagxiliyo.
Ukunciphisa umzimba kuncedwa kukuba yonke le misebenzi enzima kakhulu yomzimba idinga amandla angaphezulu, oko kuthatha kumafutha egciniweyo aqokelelwe kwiinkalo - isisu, umva, isisu, izandla, izikhwebu. Ngeeklasi eziqhelekileyo kwinqanaba elingaqondakali, uluhlu lwamanqatha olugubungela umzimba luyabhubha - kwaye lo luwona "lukhulu" lokulahleka kwesisindo.
Kukho abantu abaninzi abaqonda ngokucacileyo ukuba unako ukulahlekelwa isisindo ngoncedo lokusebenza, kodwa ujonge ukuba luyinkimbinkimbi kwaye ukhetha ukuhlala kwizidlo ezahlukahlukeneyo ezintsha. Nangona kunjalo, wonke umntu oye wayedlula kule ndlela uya kuqinisekiswa ngokudabukisayo ukuba emva kokutya, ngokukodwa ixesha elifutshane, ubunzima buza kubuya kwaye ngamanye amaxesha kwimiqulu emikhulu. Uhlobo oluphambili phakathi kwefuthe lokusebenza kunye nemiphumo yesondlo kukuba ukulahleka kwesisindo kuzinzileyo, kuba kungenzeki ngenxa yokuhlanjululwa kwamathumbu, isisu esingenalutho kunye nokuhoxiswa kwamanzi amaninzi, kodwa ngenxa yokuqhekeka kweentlawulo ezinamafutha. Awudingi ukutya okukhethekileyo, nangona kunjalo, kulungile ukuthetha ukuba ukuba uyidla ngokufanelekileyo kwaye ungadli ngokutya, ngoko ubunzima buhamba ngokukhawuleza.
Ngaba ukuqhuba uncedo unciphisa umzimba?
Ukugijima kumzila okanye kwinqanaba lokulahlekelwa kwesisindo akuvumelekanga kuphela ukulahleka ubunzima emilenzeni kunye nokunika izikhwelo kunye nokugqithisa ifomu ekhangayo, kodwa kwakhona kuphelisa indawo eyinkathazo yabasetyhini - i-fat deposits esiswini. Akukho msebenzi kwi-press izokukunceda ufinyelele kwisisu esicubileyo, esihle xa unganiki umthwalo we-aerobic, osebenzayo.
Ngenxa yoko, emva kwenyanga yokugijima rhoqo uya kubona indlela enzima kwaye ngokuvumelana ngayo umzimba wakho utshintsho!
Indlela yokulahlekelwa isisindo ngokusebenza?
Into ebaluleke kakhulu kwimithwalo enjalo ihlala rhoqo. Kuboniswa ukuba xa uhamba ngezinga elikhululekile yonke imihla kusasa (nangona kunjalo, ukuqhuba ukulahleka kwesisindo ngokuhlwa kuya kusebenza), ngoko uya kukhulula ubunzima ngaphezu kokuba uqeqesha ngokuphindaphindiweyo ngamaxesha amane ukuya kweveki.
Imizuzu yokuqala engama-20 umzimba usebenzisa amandla ofumana ukutya kunye kuphela emva kokuba loo mafutha enqatha. Ngako oko, kufuneka uqale ukugijima ukususela kumzuzu engama-20 kunye nemini okanye yonke imihla, ukwandisa umgangatho wemizuzu engama-1-3, ide ufike kwiimitha ezingama-40-50. Eli lixesha elifanelekileyo lokugijima. Kubalulekile ukuthenga izicathulo ezikhethekileyo zokusebenza kwaye ukhetha ukusebenza kumhlaba wendalo okanye ukutshiza okukhethekileyo - oku kunciphisa umthwalo kumajoyina. Emva kwenyanga yokuqala yoqeqesho, uya kubona isiphumo!