Ukufaneleka ebomini akuyona nje indlela yokulahlekelwa ngamafutha kunye nokufumana izihlunu, yindlela yokuphila.Ke uwenza njani umkhwa wokomelela?
1. Injongo kufuneka ibe phezulu, kodwa ingafikeleleki
Nokuba kukuphucula unyamezelo lwakho, ukuthatha inxaxheba kwi-triathlon, okanye ukwenza u-25 otyhalayo ngokupheleleyo, ukuseta injongo kunokukunceda ukuba uhlale kuyo ngcono.
Ukuba usukelo lwakho lolwexesha elifutshane, lungqalileyo yaye lusengqiqweni, njengokuthi “Ndiza kuhamba imizuzu engama-20 ngosuku,” kunokuthi “Ndiza kuzibhokoxa ngakumbi,” kulula ukunamathela kulo.Ukuba ufikelela usukelo lwakho ngokulula, lubeke phezulu kwaye uluvume rhoqo kwiiveki ezi-4-6 ukuze uqiniseke ukuba awulahleki kwicala elililo.
2. Funda ukuzivuza
Ukuba unokuqhubeka nokusebenza unyaka wonke, zivuze ngohambo okanye uhambo lokuthenga okanye enye into.Uphononongo lufumene ukuba abaqhubi be-gym abazivuza rhoqo ngamaxesha angama-1-2 amathuba okuba bahlangabezane "neMigangatho yeMigangatho yokuSebenza kweKholeji yaseMelika yeMidlalo" kunabo bangazange bazivuze.
3. Bhala phantsi inkqubela oyenzileyo
Uphononongo luye lwafumanisa ukuba abantu abanamathela kwisidlo okanye abagcina ilogi yokuqina komzimba kunokwenzeka ukuba banciphise umzimba.Ukongezelela, kolunye uhlolisiso, abantu abagcina iingxelo ezineenkcukacha babeya kuncipha ngokuphindwe kabini kubunzima bobunzima kunabo bangakhumbuliyo.Qaphela uhlobo lokuzilolonga, ixesha lokuzilolonga, ukuqina, umgama, iikhalori ezitshisiweyo kunye nendawo yokuzilolonga, kunye nemeko yakho yengqondo, inqanaba lokuzilolonga, lala kubusuku obungaphambili kunye nokutya.
Iipedometers, iimonitha zokubetha kwentliziyo kunye nezitophuwatshi zinokukunceda ugcine iirekhodi ezineenkcukacha ezinokukunika imvakalelo ekhawulezileyo yokufezekiswa kwaye zinokukunceda uqonde ukuba ubaleke okanye uhambe kangakanani na kwaye ukhawuleze kangakanani, zingaphi iikhalori ozitshisileyo, kunye nenkqubela phambili oyenzileyo.Sebenzisa ezi zixhobo ukuze ucele umngeni kwaye usete iinjongo ezintsha.
4. Ukuzivocavoca umzimba "Okuncinci".
Ukuba uxakeke kakhulu, ke unokubekela bucala imizuzu eyi-10-15 kuphela ngosuku lokuzilolonga ukuze ugcine umzimba nengqondo yakho ikwimeko entle (uqeqesho lonyamezelo okanye umthambo wokuqina uyafumaneka).Nangona ukwenza i-1 micro exercise ngosuku kuya kunceda ukuqinisa imikhwa yakho yokufaneleka, kodwa ukuba unokuba nexesha lokwenza amaxesha ama-3 ngosuku, kodwa uncede ukulahla ubunzima obunzima.
Uphononongo lufumene ukuba abantu abasebenza kwi-stitches yonke imihla bayakwazi ukuqokelela ixesha lokuzilolonga ngakumbi kunabo banamathela kwiprogram ye-30-45 yemizuzu ye-fitness.Ukuba awukwazi ukuqinisekisa iyure yokuhamba, ke kungcono ukuba uphume kwaye wenze umthambo xa unexesha, nokuba yimizuzu eyi-15 kuphela.
5. Fumana iqabane elifanelekileyo
Ukuya kwindawo yokuzivocavoca nomhlobo kunceda ukwenza ngcono inkqubo yokomelela.Kodwa oku akuthethi ukuba nawuphi na umhlobo omnye unokukwenza oku, kukho inkqubo yokufaneleka kunye nabaqalayo ukusebenza kunye neqabane baya kufumana iziphumo zokufaneleka ngcono kunomqeqeshi wokuqala yedwa, kwaye bobabini banokuxhasana, bakhuthazane, ukusuka. uxanduva lweqela lokuxhamla.
6. Iinketho zokuzilolonga ezininzi
Inzondelelo yomntu ngokwenza umthambo othile wokomelela isenokuphela kwiinyanga nje ezimbalwa, ngoko sifanele sifunde ukusebenzisa ihlombe lethu lokwenza umthambo.Ukuba uziva ngathi awusenawo umdla okanye awusenako ukuphucuka, tshintshela kuhlobo oluthile lomthambo ngoko nangoko.
Ngokomzekelo, yiya kubugcisa bokulwa kunye nomntwana wakho, okanye uthathe iklasi yomdaniso, njl. Njengoko ufumana ukuqina, uya kuba namandla okuthatha inxaxheba kweminye imidlalo, kwaye kwangaxeshanye, oku kuya kunceda ukugcina umgangatho ophezulu inyathelo.
7. Zilolonge yonke imihla
Ukuguqula impilo ibe ngumkhwa wemihla ngemihla, musa ukuhamba ngaphezu kweentsuku ezimbini ngokulandelelana ngaphandle kokuya kwindawo yokuzivocavoca.Abantu abasebenza kuphela amaxesha angama-1-2 ngeveki kunokwenzeka ukuba bayeke isiqingatha kunabo basebenza amaxesha angama-3-4 ngeveki.
Ngenxa yokuba ukuphindaphinda kokuqina kunexesha lokuzilolonga okanye uhlobo lokuzilolonga kunokuchaphazela ukunyamezela kwakho.I-American College of Sports Medicine icebisa ukuba usebenzise iintsuku ezi-3-5 ngeveki, kwaye ukuba unokubekela bucala iintsuku ezi-3 ngeveki ukuze usebenze, ngoko kufuneka usasaze ngokulinganayo ezo ntsuku ze-3 ukugcina amandla athile.
8. Bekela bucala ixesha lokuba sempilweni
Beka isincamathelisi esifike ngexesha kwikhompyuter yakho okanye usete iwotshi yealam ukuze ikukhumbuze ukuba uzilolonge ngexesha elibekiweyo yonke imihla.Xa usenza into enye ngexesha elinye yonke imihla, ngokuthe ngcembe unokuhlakulela umkhwa.Nje ukuba iphethini eqhelekileyo yenziwe, ukufaneleka kwemihla ngemihla kuya kubaluleka njengentlanganiso yenkampani.Uphononongo lukwabonisa ukuba abantu abasebenza kusasa baya kufumana iziphumo ezingcono kunabo basebenza emva kwemini okanye ngokuhlwa, kuba abantu baya kugxila ngakumbi kunye nomzimba ekuseni, kwaye kufuneka ufumane elona xesha lilungileyo losuku lokusebenza. ngaphandle.
Ixesha lokuposa: Apr-22-2022