Endabeni yokufaneleka, abantu bahlale begcwele umdlandla, kodwa ukuvivinya umzimba okuyimpumputhe akuzuzi imiphumela ngaso sonke isikhathi, futhi kungase kulethe imiphumela emibi.

Ukuze sikusize uzivocavoce kangcono, u-Xiaobian ukuhlinzeka ngeziqondiso zokuqina eziyisi-6 ezilandelayo, ngithemba ukuthi awuzivocavoci ngokungaboni?

Okokuqala, yazi isimo sakho somzimba.

Ngaphambi kokuqala ukuzivocavoca, kufanele uhlole umzimba wonke ukuze uqiniseke ukuthi isimo sakho somzimba sikulungele ukuvivinya umzimba.Ngaphezu kwalokho, yenza uhlelo lokufaneleka olunengqondo ngokwesimo sakho somzimba, kunokulingisa ngokuphuphutheka izinhlelo zabanye, ukuze ugweme ukulimala ngokomzimba ngenxa yokuzivocavoca ngokweqile.

Okwesibili, khetha indlela yokufaneleka evumelana nawe.

Abantu abehlukene banezidingo ezahlukene zokufaneleka, kufanele bancike esimeni sabo ukuze bakhethe ukufaneleka kwabo.Isibonelo, uma ufuna ukwakha imisipha, ungakhetha ukuqeqeshwa kwamandla, kanye nokuzivocavoca kwe-aerobic;Uma ufuna ukulahlekelwa amafutha, kufanele ukhethe ukuzivocavoca kwe-aerobic, kuhlanganiswe nokuqeqeshwa kwamandla.

Okwesithathu, hlakulela imikhuba emihle yokudla.

Imikhuba emihle yokudla ayinayo kuphela izinzuzo ezinkulu empilweni yomzimba, kodwa futhi ingathuthukisa umphumela wokuqina.Isakhiwo sokudla esinengqondo singavumela umzimba ukuthi uthole ukudla okwanele, ukwandise izinga lokuguquguquka komzimba, ngaleyo ndlela kusheshiswe ukwakhiwa kwemisipha yomzimba, umphumela wokushisa amafutha.

Abantu bokunciphisa amafutha kufanele balawule ukudla kwekhalori futhi bazuze ukudla okunamafutha aphansi, okuphansi kwe-carbohydrate, kuyilapho ukuzuza kwemisipha abantu kufanele bakhulise ngokufanelekile ukudla kwekhalori futhi bazuze ukudla okunamafutha aphansi, amaprotheni amaningi, ukuze kuthuthukiswe ukusebenza kahle kwesisindo.

Okwesine, qaphela ukuma nokunyakaza okulungile.

Lapho uqhuba ukuqeqeshwa kokufaneleka, kufanele kuqashelwe ukulungisa ukuma nokunyakaza ukuze kugwenywe ukulimala ngokomzimba noma imiphumela emibi ngenxa yokuma nokunyakaza okungalungile.Lapho uzivocavoca, ungacela isiqondiso kumqeqeshi oqeqeshiwe ukuze uqinisekise ukuthi ukuma kwakho nokunyakaza kwakho kulungile.

Okwesihlanu, ukuvivinya umzimba okulinganiselwe.

Nakuba ukuqina kuyinto enhle kakhulu, kodwa ukuvivinya umzimba ngokweqile kungabangela nemiphumela emibi emzimbeni.Ngakho-ke, lapho kwenziwa ukuqeqeshwa kokufaneleka, kufanele kuqashelwe ukuqina kokuzivocavoca okufanele kanye nesikhathi.

Kutuswa ukuthi isikhathi sokuzivocavoca silawulwe ngaphezu kwemizuzu engu-30 nangaphansi kwamahora angu-2 isikhathi ngasinye, ukuze kugwenywe izinkinga ezinjengokukhathala komzimba nokucindezeleka kwemisipha okubangelwa ukuvivinya umzimba ngokweqile.

Ekugcineni, yiba nesineke futhi uphikelele.

Ukufaneleka kuyinqubo yesikhathi eside, hhayi ngobusuku obubodwa, ufuna ukufaneleka ngesikhathi esifanayo, kufanele unamathele okungenani izinyanga ezingu-3.

Ngakho-ke, kufanele ugcine isimo sengqondo sokubekezela nokubekezela, futhi ulungise uhlelo lwakho lokufaneleka ngokufanele ukuze uzuze imiphumela engcono.