Indlela yokuzivocavoca ngokwesayensi nangempumelelo, ukunciphisa ithuba lokulimala, futhi uthole umzimba omuhle ngokushesha?

Ngaphambi kokuqala inqubo yesayensi yokufaneleka, sidinga kuqala ukuqonda umgomo wokufaneleka kanye nesimo somzimba somuntu ngamunye. Ingabe ufuna ukulahlekelwa amafutha futhi wakhe izicubu zomzimba, noma ufuna ukuthuthukisa ukusebenza kwenhliziyo namaphaphu futhi uhlale ufanelekile? Ukwazi isimo somzimba wakho kungakusiza wenze uhlelo lokufaneleka oluhambisana nezidingo zakho zomuntu ngamunye, ukuze ukwazi ukufeza imiphumela oyifunayo ngokushesha.

Okokuqala, ukufudumala kuyingxenye ebalulekile. Ukufudumala okufanele kungenza amaqembu emisipha yomzimba asebenze, kukhuphule izinga lokushisa lomzimba, futhi kuvimbele ukulimala kwezemidlalo. Ungasebenzisa imizuzu eyi-10 uzifudumeza ngokuzivocavoca okulula njengokuhamba ngokushesha, ukugijima noma ukwelula okunamandla.

Okulandelayo kuza iseshini yokuzivocavoca esemthethweni. Ungakhetha ukuqeqeshwa kwe-cardio noma amandla okusekelwe emigomeni yakho yomuntu siqu kanye nezintandokazi zakho. Ukuzivocavoca kwe-Aerobic kungasiza ukushisa amafutha futhi kuthuthukise ukusebenza kwenhliziyo namaphaphu, njengokugijima, ukudlala ibhola, intambo yokugxuma, ukubhukuda noma ukuhamba ngebhayisikili, ukuqala ngokuqeqeshwa okuphansi, ukwandisa kancane kancane amandla, kungakusiza uthuthukise inkinga yokukhuluphala.

Ukuqeqeshwa kwamandla kusiza ekwandiseni imisipha futhi kuthuthukise izinga lokugayeka kokudla okuyisisekelo, njengokuqeqeshwa kwe-dumbbell, ukuqeqeshwa kwe-barbell, okusekelwe ukunyakaza okuhlanganisiwe, okufana nama-push-ups noma ama-squats, kungasebenzisa amaqembu amaningi emisipha emzimbeni futhi kusize ukuthuthukisa isilinganiso somzimba.

Uma uqeqesha ngokusemthethweni, kunconywa ukuthi = ukuqeqeshwa kwamandla okuqala, bese uhlela ukuzivocavoca kwe-aerobic, ufunde izinga elifanele lokunyakaza, elingasebenza kahle ukwandisa amafutha emisipha futhi unciphise ingozi yokulimala.

Enqubweni yokuqina, indlela efanele yokuphefumula ibalulekile. Ukuphefumula kungasiza ukunikeza umoya-mpilo, kukhiphe isikhutha, futhi kuvimbele ukuklinywa noma ukungakhululeki phakathi nokuzivocavoca. Kunconywa ukukhipha umoya lapho uzikhandla futhi uhogele umoya lapho uphumule.

Ekupheleni kokuzivocavoca, udinga ukwelula kahle ukuze uphumule. Lokhu kusiza ukukhulula ukungezwani kwemisipha, kukhuthaza ukululama kwemisipha, futhi kuvimbele ubuhlungu nokulimala kwezemidlalo. Isenzo sokwelula singabandakanya ukwelula okumile, ukwelula okuguquguqukayo noma ukwelula kwe-PNF.

Okokugcina, lapho uthuthukisa inqubo yesayensi yokuqina komzimba, kuyadingeka futhi ukunaka ukuhlelwa okunengqondo kokuphumula nokudla. Ukudla, ukulala nokuvivinya umzimba ukuntuleka kwezinto ezintathu ezinkulu, inhlanganisela yomsebenzi nokuphumula, ukuphumula okwanele kungakhuthaza ukululama kwemisipha, futhi ukudla okunomsoco kunganikeza amandla nezakhi ezidingekayo ukuze uzivocavoce.