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Ngelixa usexesheni, kubalulekile ukuba umzimba wakho uhambe. Unokuziva ubuthathaka kwaye udiniwe nokuba ungazama nokuphakama ebhedini, kodwa iingcali zempilo ziyacebisa ukuba ukuzilolonga ngexesha lakho kunokuba nezibonelelo ezininzi zempilo.
Nangona kunokubonakala ngathi yinto engenakuphikiswa ukuyenza kodwa ukuzilolonga ngamaxesha akho kunokunceda ekuthomalaliseni iimpawu ezinjengentlungu, iicramps, ukudumba, ukutshintsha kwemozulu, ukucaphuka, ukudinwa kunye nesicaphucaphu [1] .
Ngaphandle koku, ukuzilolonga ngexesha lokuya exesheni kuluncedo kulomzimba jikelele kwaye kunokunceda ukunciphisa umngcipheko kunye nokuqala kwemicimbi eyahlukeneyo yezonyango kunye neengxaki zempilo ezinje ngokuhlaselwa sisifo sentliziyo, ukubetha, isifo samathambo, i-osteoporosis, isifo seswekile njalo njalo [Mbini] .
Ukuzivocavoca ngeli xesha leNyanga: Ngaba iyanceda ngenene?
Ukuzivocavoca ngexesha amaxesha iluncedo, njengoko ichaphazela amanqanaba ehomoni kwaye inceda ukulawula iimpawu zexesha [3] . Xa umzimba wakho ushukuma (ngelixa usenza umthambo) uvelisa ii-endorphins, ezisebenza njengentlungu yeentlungu. Nangona kunjalo, gcina engqondweni ukuba ungazityhali ukuba ujongene nokuhamba okunzima kunye nokujongana neekram ezibuhlungu.
Izibonelelo zomthambo ngexesha lakho:
- Nceda ukonyuse imood yakho ngokuthepha kwii-endorphins zakho kunye nokuthintela ukuqala kokutshintsha kwemozulu rhoqo
- Ukubetha ukudinwa kunye intloko ebuhlungu
- Ukunciphisa ukubakho sexesheni ngokuphucula ukujikeleza kwegazi
- Inceda ukulawula idysmenorrhea (amaxesha abuhlungu kakhulu)
Ukwenza umthambo wentliziyo kunye nokubaleka, ukubaleka, ukuhamba ngokukhawuleza, ukunyuka ngezinyuko, njl., Ngamaxesha akho (emva kokuba ukuhamba kwakho kunciphile) kunokuba sempilweni kuko okuchaphazeleka ziingcali. Ukuzivocavoca kweCardio kunokuvelisa iihomoni ze-endorphin ukunceda ukunciphisa iimpawu ezithile ezingathandekiyo zexesha kwaye banokulinganisa ubushushu bomzimba wakho, ophantsi ngamaxesha, ngenxa yokuhla kwehomoni [4] [5] .
Loluphi uhlobo lokuzilolonga olulungileyo ngeXesha lakho?
Ukuzivocavoca akuthethi nje ukuba ngumsebenzi onzima we-cardio. Unokuphuma uhambe okanye uhambe ubaleka okwemizuzu embalwa. Unokuzama ukuya exesheni nge-cramp-reliasing yoga stretches, light cardio workout or exercise at home. Ekupheleni kosuku, kubalulekile ukuba umamele kwaye uqonde umzimba wakho.
Ngethuba leenkampu zakho, uhlala uziva ucaphuka. Ke, sukutsiba ngqo kwi-treadmill yakho kwaye upompe isantya [6] . Qalisa kancinci kwaye uzifudumeze ngokuzolula. Ukuzivocavoca ukukhanya kuya kunciphisa iimpawu zokuya esikhathini kwaye kukuvumela ukuba uhambe kakuhle malunga nemisebenzi yakho yemihla ngemihla [7] . I-Aerobics yindlela elungileyo yokwaphula ukubila kunye nokonwaba ngexesha lakho. Awuyi kuphulukana nokuzilolonga kwakho kwaye ngokuqinisekileyo uya kuziva uphezulu kumanqanaba akho amandla kunye nokuzivocavoca okuphantsi. Nantsi imithambo embalwa yabasetyhini ngexesha labo.
(1) Ukuhamba ngokukhawuleza Olona hlobo lokuzilolonga lucetyiswayo lokunceda ukukhululeka kwe-cramp yi-low-intensity cardio ehambisa izihlunu zakho kwaye inyuse izinga lokubetha kwentliziyo yakho. Owona mzekelo ubalaseleyo woku kukuthatha uhambo olukhawulezileyo lokujikeleza ubumelwane bakho ubuncinci imizuzu engama-30 [8] .
(2) Ukubaleka : Ukuba uziva ngathi ungaphatha ukubaleka, khetha enye. Qinisekisa ukuba uyeke ukuzityhala kwaye uhlale uyazi imida yakho. Sela amanzi amaninzi ngaphambi kokuba usebenze. Le yeyona ndlela ilungileyo yokumpompa igazi kwaye iya kukonyusa imetabolism yakho ngoko nangoko. Amanqanaba akho amandla aya kunyuka, ke le yindlela esebenzayo yokunyanga ixesha leblues [9] .
...
(3) Ukuqubha : Ukuqubha yindlela elungileyo yokuphumla ngexesha lakho. Endaweni yokwenza iingubo ezinobundlongondlongo, jolisa ekuthatheni kancinci, imivumbo egudileyo. Ngokuqinisekileyo oku kuyonyusa ukuhamba kwegazi kunye nokunyusa amandla akho. Enye yeendlela ezilungileyo zokuphumla ngelixa uzilolonga kakuhle kukukhetha ukubuyela umva [10] [Shumi elinanye] . Ngoku ungacinga, ndiza kudada njani emhlabeni kunye nengxangxasi eyenzeka phantsi, ewe, yiyo loo nto sineetampon okanye iikomityi zokuya exesheni. Iipads azizukusebenza kwaye ziya kugcwalisa ngamanzi.
Izimvo eziyi-4 : Enye yezona mithambo ibhetyebhetye, i-yoga ilungele amaxesha akho. Yeka ukungena (i-yoga poses apho intliziyo iphezulu ukusuka emhlabeni kunentloko) kwaye ujolise kulwandiso olujolise kwisisu ukunciphisa iintlungu zakho. Ukuphefumla nokuzilolonga umthambo kunokususa uxinzelelo kunye nokwandisa ukujikeleza kwegazi [12] .
(5) Ukucwangcisa : Lo ngumsebenzi omkhulu onokuwenza ngexesha lakho. Lala phantsi ngokuthe tye ngeengalo zakho kunye neengqiniba ezifakwe phantsi kwesifuba sakho. Ziphakamise usebenzisa iinzwane zakho kunye neengalo zangaphambili kwaye ubambe ukuma. Phinda lo msebenzi rhoqo. Le yeyona ndlela ilungileyo yokunika umzimba wakho wonke ukuzilolonga okunzulu ngexesha lakho [13] .
...
(6) Ukuzilolonga isisu Unokukhetha ukwenza imithambo ejolise ekomelezeni i-abs. Unokucinga ukuba ayizukuvelisa, ucinga ukuba unokuba uhlangabezana neekram. Kodwa le yeyona ndlela ilungileyo yokukhulula izihlunu zesisu, eziya kuthomalalisa iintlungu zakho zokuya exesheni [14] .
(7) Ubunzima Ukuphakamisa iintsimbi kwakha ubunzima bemisipha obonyusa imetabolism kunye nenqanaba eliphezulu leekhalori ezivuthayo. Qinisekisa ukuba ukhetha ubunzima obulula kunye nokugxila kwi-reps ezincinci. Thatha ikhefu rhoqo kwaye uqiniseke ukuba awusebenzisi kakhulu [Shumi elinantlanu] .
(8) Ukudanisa : Le yeyona ndlela ilungileyo yokuphuma kwiiblues zakho zexesha kwaye utshise ezinye iikhalori. Beka iingoma zakho ozithandayo kwaye umdanise uphume. Uya kuqiniseka ukuba uyabila ngaphandle kokuzibhokoxa.
Ukuzivocavoca omele ukukuphepha ngamaxesha
Ngelixa umthambo ulungile kuwe, uxinzelelo lomzimba lokuzilolonga olunzima lunokuphazamisa ibhalansi ye-axothalamic-pituitary-ovarian axis, esebenza njengeziko lolawulo lomjikelo wakho wokuya exesheni, okunokubangela amaxesha aphosiweyo, ukuphuma kwegazi kwilungu lobufazi Ngaphandle kwexesha lakho eliqhelekileyo) kwaye utshintshe ukuhamba kwakho (ngenxa yesisindo / ukulahleka kwamafutha kunye neenguqu zehomoni) [16] .
Kwinqaku lokugqibela…
Ukuzivocavoca ngexesha lakho kukhuselekile ngokupheleleyo ukuba uziva ukhululekile ngokwaneleyo xa usenza njalo. Nangona kunjalo, ukuba uyayiqaphela into yokuhamba okungaginyisi mathe okanye iitampu ezinzulu emva kokwenza umthambo, kufuneka kufunwe uluvo lobungcali.
