Ukomelela ngokwasemzimbeni kwahlulwe ngokweendidi zamacandelo ahlukeneyo ahluka kumntu nomntu . Umntu ngamnye unokuqeqeshwa kula macandelo okuqina komzimba ukuphucula izakhono ezithile okanye ukusebenza kwimisebenzi. Ukwakha kumacandelo athile kunokuzisa utshintsho olunqwenelayo kumanqanaba akho okuqina, impilo yengqondo kunye nendlela yokuphila.
Funda ukuze wazi kwaye uqonde la malungu okuqina komzimba.
Umfanekiso: Shutterstock
Ngawaphi aMalungu aNxulumene neMpilo kuMzimba?
Ukukwazi ukuqhuba ikhilomitha okanye ezimbini okanye ukukwazi ukucinezela ibhentshi akwanele; ukulinganisa ukufanele ngokwenene , kunyanzelekile ukuba uphawule zonke iibhokisi! Ukomelela okupheleleyo kuchazwa yindlela umzimba wakho osebenza ngayo kuwo onke amacandelo okuqina komzimba.
Umfanekiso: Shutterstock Nanga amacandelo anxulumene nempilo yomzimba:
- Ukunyamezela kwentliziyo
(Kal, khankanya isivakalisi malunga nokuba yintoni le.)Ingcali kwezomzimba kunye nengcali yezondlo uNeha Godiawala Shah uthi, 'Ukuphucula ukomelela kwentliziyo kunokunciphisa umngcipheko wokuba nesifo sentliziyo ngokwandisa ukusebenza kakuhle kwentliziyo yethu, imiphunga kunye nemithambo yegazi! Ukuba uqeqesho lwe-cardiovascular lwenziwa ngokufanelekileyo, ukomelela kwentliziyo yakho, ukuqina kwemithambo yegazi kunye nokusebenza kakuhle kwegazi lakho ukuthwala ioksijini kuya kuphucula. Ukuba ukuqina kwentliziyo yakho kulungile, uya kukwazi ukwenza yonke i-aerobic kunye imisebenzi yoqeqesho lwamandla ngokuzithemba kakhulu. Okukhona kuba lula ukumpompa igazi emzimbeni wakho, kokukhona iyancipha irhafu entliziyweni yakho.'- Ukuqina kwemisipha
Amandla e-muscular ngumlinganiselo wamandla amakhulu akhutshwa yizihlunu ngexesha elinye lomzamo omkhulu! 'Imizekelo yemithambo ekhulisa ukomelela kwezihlunu ibandakanya uqeqesho lokuxhathisa, olufana nokuphakamisa iintsimbi, imithambo yomzimba, kunye nemithambo yokuxhathisa. Ukubaleka, ukukhwela ibhayisekile, kunye nokunyuka iinduli nazo zezinye iindlela. Enye yeendlela eziqhelekileyo zokuvavanya amandla e-muscular is the one-rep max: ukuphakamisa ubunzima obuninzi njengoko unakho ngexesha lomthambo onikiweyo ukuphindaphinda okunye kuphela. Imizekelo ikukucinezela isifuba, i-squats, i-deadlifts, njl. Uphando lubonisa ukuba luyakwazi ukulwa ne-osteoporosis, ukukhusela ukulimala kunye nokulahlekelwa kwethambo, 'u-Shah uthi.Uphinda wongeze ukuba isihlunu sinceda ukutshisa amanqatha, ke okukhona izihlunu ezininzi onazo, kokukhona utshisa iikhalori ezingakumbi umzimba wakho, nasekuphumleni nasekuhambeni kosuku.
- Ukunyamezela kwemisipha
Ukunyamezela kwe-muscular kukukwazi kwe-muscle ukuphindaphinda amandla okumelana nokumelana. U-Shah uthi, ' Ukuba imisipha yakho iyancipha kwipatheni efanayo ngaphezu kweyodwa, usebenzisa ukunyamezela kwemisipha . Uphinda-phindo oluphindaphindiweyo lomthambo, nokuba uziqeqeshela ubunzima, uqeqesho lokuxhathisa okanye ukwandisa unyamezelo lwentliziyo yakho ngemisebenzi efana nokukhwela ibhayisekile, ukuqubha okanye ukubaleka ziindlela zonyamezelo lwezihlunu.Inkqubo esebenzayo yokunyamezela izihlunu ibandakanya umxube olungileyo wokuzilolonga obeka ukusetyenziswa kwelungu elinye okanye amabini okanye amalungu. Imizekelo ibandakanya i-push-ups, iiplanga, i-squats, i-squats, i-sit-ups, njl njl. Nokuba yimisebenzi yemihla ngemihla yobomi njengemisebenzi yasekhaya okanye uphakathi komthambo, umzimba wakho ufuna ukunyamezela kwemisipha. Xa unomninzi, awuyi kuziva udiniwe kwaye uya kukwazi ukumelana ngakumbi ngelixa usebenzisa amandla amancinci. Ukuba uthelekisa omabini amacandelo okuqina komzimba, imisipha amandla afana nokubaleka , yaye ukunyamezela izihlunu kufana nokubaleka umgama omde!'
Umfanekiso: Shutterstock - Ukuba bhetyebhetye
Ukuba bhetyebhetye kukukwazi kwamalungu akho ukuhamba ngokukhululekileyo kuluhlu olukhoyo lwentshukumo, ngokukodwa kwilungu ngalinye, umzekelo, ukolula izihlunu okanye ukwenza umthambo osebenzayo onjengemiphunga. Ukuguquguquka okuphezulu kukuvumela ukuba wenze imisebenzi yemihla ngemihla kunye neentshukumo ezifana nokuchola izinto ukusuka emgangathweni, ukubopha imitya yezihlangu, njl., ngokulula.
Umfanekiso: Shutterstock
- Ukuma koMzimba
Enye yezona zinto zixatyiswa kakhulu kuwo onke amacandelo okuqina komzimba, ukubunjwa komzimba kubhekisa kumlinganiselo wobunzima obubhityileyo ukuya kwisixa samafutha emzimbeni. Ubunzima bomzimba obubhityileyo bubandakanya ubunzima obupheleleyo bezihlunu, amathambo kunye namalungu. Ikwabizwa ngokuba yiBody Mass Index okanye iBMI, lo mlinganiselo ngumlinganiselo wokomelela komzimba. Amafutha aphezulu omzimba anyusa umngcipheko wesifo senhliziyo kunye nezinye iingxaki zempilo.
Ingcebiso: Nika ingqalelo kula macandelo empilo yomzimba ukuphucula ukuma kunye nemisipha kunye nokusebenza ngokubambisana.
Ngawaphi aMalungu aNxulumene nesakhono kuMzimba?
Umfanekiso: Shutterstock Izinto ezinxulumene nezakhono azikho nto ngaphandle kweemodyuli zokufaneleka ezibhekiselele kwimisebenzi ethile, umzekelo, ezemidlalo. Ezi zixhobo zokuzilolonga ngokomzimba zinceda umenzi ukuba aphucule kwiindawo ezahlukeneyo ezifana nesantya sibalulekile kwibhola ekhatywayo ngelixa ibhalansi ibalulekile kwi-gymnastics!
Funda malunga nezakhono ezinxulumene nempilo yomzimba:
- Amandla
Oku kokubini, icandelo lomzimba kunye necandelo elinxulumene nobuchule bokuqina komzimba. Amandla abhekisa kumandla aphezulu anokuthi asetyenziswe kwiqela le-muscle okanye le-muscle kodwa kwixeshana elifutshane. Ngamanye amazwi, kukukwazi kwezihlunu ukusebenzisa amandla aphezulu ngelona xesha lifutshane, njengaxa ubaleka okanye uqubha. Eli candelo lokufaneleka lihambelana nokunyamezela kwentliziyo.
Umfanekiso: Shutterstock - Agility
UShah uthi, 'I-Agility kukukwazi ukutshintsha indlela ngokukhawuleza nangempumelelo ngokugcina ukuma okufanelekileyo. Ukuba uyasokola ukuhamba ecaleni ukuya kwelinye okanye uzifumane ulungelelene kakhulu, uqeqesho lwe-agility luya kunceda ukuphucula ukusebenza kwakho. Ikunceda ukuba ufunde ubuchule bokujika, ukuhambisa amalungu kunye nokujikeleza ngokukhawuleza. Ukuhamba ngokukhawuleza kunokuphucula indlela ohamba ngayo imihla ngemihla. Ingaba ufuna ukuphucula ibhalansi yakho, ukuguquguquka, ukulawula, ukwakha uxhulumaniso lwakho lwengqondo nomzimba okanye ukuphucula ixesha lakho lokubuyisela, ukuqeqeshwa kwe-agility kuya kukufumana apho.'- Isantya
Eli candelo linxulumene nesakhono lidityaniswe nobuchule kwaye libhekisa ekukwazini ukuhambisa amalungu aphezulu nangaphantsi emhlabeni ngokukhawuleza, njengokumbamba, ukutsala, okanye ukujula izinto. Ukuqeqeshwa kwesantya kubalulekile kungekhona nje kubadlali bezemidlalo, kodwa nakwabo imisebenzi yabo ibandakanya ukuphatha izinto ezinzima.
Umfanekiso: Shutterstock - Ixesha lokuphendula
Ixesha lokuphendula libhekisela kwixesha elithathiweyo ukuphendula kwi-stimuli yangaphandle ehlala iguquka, njengebhola ekhatywayo, ibhokisi, kunye nemidlalo enjalo. Ukuzivocavoca ukunciphisa ixesha lokuphendula kubandakanya ukubaleka kwindawo ngesantya esipheleleyo okanye ukubaleka kwi-treadmill.- Ukuchaneka
Eli candelo liyikhono lomzimba lokuziqondisa kwaye lingamandla ukuya kwindawo ethile. Ukuchaneka, kunye nokukhawuleza, kuya kudlala kwimidlalo efana nokuphosa umkhonto, umtsi omde, umtsi omde , njl. Ukuchaneka kunokunyuswa ngokugxila, ukucamngca, kunye nokuziqhelanisa.
Umfanekiso: Shutterstock - Ibhalansi kunye noLungelelaniso
Ukutshintsha rhoqo ukuma kunye nokunyakaza kufuna ukuba umzimba uhlale ulungelelene, oko kukuthi, ngokuthe tye. Ulungelelwaniso lomzimba lubhekisa kumandla omzimba okuhambisa ngaphezulu kwenxalenye yomzimba enye kunye, ngokufanelekileyo nangempumelelo.Ingcebiso: Amacandelo anxulumene nezakhono afuna amanqanaba aphezulu okuqina kunento enxulumene nempilo.
Umfanekiso: Shutterstock Ii-FAQs
Q. Kutheni kubalulekile ukugxila kuwo onke amacandelo okuqina komzimba?
KUYA. UShah uthi, 'Ukusebenza rhoqo okanye nawuphi na umsebenzi womzimba ukhuthaza izihlunu ezomeleleyo kunye namathambo. Iphucula impilo ye-cardiovascular, impilo yokuphefumula kunye nempilo yonke. Kwakhona kunceda ukugcina ubunzima obunempilo, ukunciphisa umngcipheko wesifo seswekile se-2, isifo senhliziyo, ukutyeba kakhulu kunye nokunciphisa umngcipheko wezinye ii-cancer. Zininzi izibonelelo ukuba ubeka phambili ukomelela komzimba. Kubalulekile ukuqonda ukuba yintoni ukuqina komzimba, kwaye umntu unokuhamba njani malunga nokomelela. Kubalulekile ukugxila kuwo onke amacandelo okuqina komzimba njengoko kukunceda ekulungiseleleni nasekuqhubeni umsebenzi wakho wokuzilolonga olungelelanisiweyo.'
Umfanekiso: Shutterstock Q. Iindlela ezinempilo zokuphucula kumacandelo anxulumene nesakhono sokuqina komzimba?
KUYA. U-Shah ucebisa, 'Zilolonge ngenjongo yokuphucula isakhono esithile. Kubalulekile ukuyila iinkqubo zokuzilolonga eziphucula ukomelela ngokubanzi kunye nokubandakanya imithambo exhasa imisebenzi yemihla ngemihla. Ngoko kuxhomekeke kwinto oyenzayo kubomi bakho bemihla ngemihla, kukho izakhono ezithile ezibandakanyekayo apho uqeqesho lwakho lokufaneleka lunokunceda ekwenzeni ube ngcono.'Funda ngokugqithisileyo : Yazi Yintoni Eyenza Isisu Sityebe Nenkani And Ungasiqhawula Njani
