Uma ufuna ukuba nomzimba onempilo kanye nemisipha eqinile, ngaphezu kokuqeqeshwa kwamandla nokuzivocavoca kwe-aerobic, ukuqeqeshwa okunwebekayo nakho kuyingxenye ebalulekile. Nakuba ukwelula kungase kubonakale kulula, izinzuzo azikwazi ukushaywa indiva.

Nazi izinzuzo eziyi-6 zokuqeqeshwa kokwelula okungaguquki.

1. Yehlisa ukulimala kwezemidlalo

Ukuzelula ngaphambi kokuzivocavoca kungenza imisipha ithambe futhi kunciphise ingozi yokulimala. Ukuqeqeshwa kokwelula kungakhuphula ukuguquguquka okuhlangene, kwenza umzimba ulinganise, futhi kuvimbele ukuvela kokulimala kwezemidlalo njengama-sprains.

2. Khulisa ukuguquguquka kwemisipha

Ukuzivocavoca umzimba okuvamile kungenza imisipha ibe lula futhi ikhulise ukuguquguquka komzimba. Lokhu ngeke kukwenze usheshe kwezemidlalo kuphela, kulula ukuqedela ukunyakaza okunzima, kodwa futhi impilo yansuku zonke yokugoba, ukuphakamisa imilenze nezinye izenzo ziba lula.

3. Ukukhulula ukukhathala ngokomzimba

Abantu abavame ukuhlala emsebenzini bavame ukukhathala komzimba kanye nobuhlungu bemisipha. Futhi ukuqeqeshwa okunwebekayo kungakhulula le mizwa yokukhathala, ukuze umzimba ukhululeke futhi uphumule. Ukuqeqeshwa kokwelula okufanele ekuphileni kwansuku zonke kungenza umzimba nobuchopho buphaphame futhi kuthuthukise ukusebenza kahle komsebenzi.

4. Thuthukisa ukuma okungekuhle

Abantu abaningi ngenxa yesimo sokuhlala esingalungile sesikhathi eside, noma i-hunchback evamile, ukugoba nokunye ukuma okubi, okuholela ezinkingeni ezihlukahlukene emzimbeni. Futhi ukuqeqeshwa okunwebekayo kungenza kusebenze iqembu lemisipha yomzimba, kusize ukuthuthukisa lezi zimo ezimbi, balolonge ukuma okuqondile, bathuthukise isimo sabo sengqondo.

5. Thuthukisa ukusebenza kwezemidlalo

Ukwelula okuvamile kuthuthukisa ukusebenza futhi kwenza imisipha yakho ibe namandla futhi iqine. Ngale ndlela, umzimba wakho ungahlanganiswa futhi uzinze ngesikhathi sokuzivocavoca, ukwandisa umphumela nokuzijabulisa kokuzivocavoca.

6. Thuthukisa isimo sakho sengqondo

Ngesikhathi sokuqeqeshwa kokwelula, udinga ukugxila, uphumule, futhi uphefumule, okungathuthukisa isimo sakho sengqondo. Futhi ukuqeqeshwa okunwebekayo kwaziwa nangokuthi kuyindlela yokukhulula ukucindezeleka futhi kukwenze uzole ngokomzwelo futhi uzinze.

Lezi izinzuzo eziyisithupha zokuqeqeshwa kokunwebeka okungaguquki engithemba ukuthi ungazifaka ohlelweni lwakho lokufaneleka ukuze ube nomzimba onempilo, osebenza kakhulu.