Ukukhwela ibhayisekile emileyo yindlela eyaziwayo yokuzilolonga enokwenziwa ekhaya okanye kwindawo yokuzivocavoca. Ingumsebenzi ophantsi-impembelelo elula kumalungu, kwaye yindlela efanelekileyo yokutshisa iikhalori kunye nokuphucula impilo ye-cardiovascular.
Kodwa ngaba ukukhwela ibhayisekile emileyo imizuzu engama-30 ngokwaneleyo umthambo?
Impendulo ixhomekeke kwizinto ezininzi, kuquka inqanaba lokufaneleka kwakho, iinjongo zakho, kunye nokuba kunzulu kangakanani ukuzilolonga kwakho.
Ukuba umtsha ukwenza umthambo, okanye ukuba awukho kwimeko entle kakhulu, ukuqala ngokuzilolonga imizuzu engama-30 yindlela elungileyo yokuqalisa. Njengoko usiya usomelela kwaye ufanelekile ngakumbi, unokunyusa ngokuthe ngcembe ixesha kunye nokuqina kokuzilolonga kwakho.
Ukuba uziqeqeshela umsitho othile, njengogqatso lomgama omde okanye i-triathlon, kunokufuneka wenze imithambo emide kunemizuzu engama-30. Kusenokufuneka wenze umthambo obukhali ngakumbi, njengoqeqesho lwethutyana.
Kodwa kubantu abaninzi, ukukhwela ibhayisekile emileyo imizuzu engama-30 yindlela elungileyo yokwenza umthambo owaneleyo.
Iinzuzo zokukhwela ibhayisekile emileyo
Ukukhwela ibhayisekile emileyo kuneenzuzo ezininzi, eziquka:
Yindlela efanelekileyo yokutshisa iikhalori. Ukuzilolonga kwemizuzu engama-30 kwibhayisekile emileyo kunokutshisa ukuya kuthi ga kwiikhalori ezingama-300, kuxhomekeke kwinqanaba lokuqina kwakho.
Iphucula impilo ye-cardiovascular. Ukukhwela ibhayisekile emileyo yindlela elungileyo yokufumana izinga lokubetha kwentliziyo yakho kwaye uphucule impilo yakho yentliziyo.
Ngumsebenzi onempembelelo ephantsi. Ukukhwela ibhayisekile emileyo kulula kumalungu, okwenza kube yinto efanelekileyo kubantu bayo yonke iminyaka kunye namanqanaba okufaneleka.
Kuyafaneleka. Ungakhwela ibhayisekile emileyo ekhaya okanye kwindawo yokuzivocavoca.
Indlela yokufumana okuninzi kokuSebenza kwakho kweBhayisekile emileyo
Ukufumana okuninzi kuqeqesho lwakho olumileyo lwebhayisekile, landela la macebiso:
Zifudumeze ngaphambi kokuba uqale umthambo wakho. Ukufudumala kwemizuzu emi-5-10 kuya kunceda ukulungiselela umzimba wakho ukuze usebenze kwaye unciphise umngcipheko wokulimala.
Shintsha ubungakanani bakho. Musa ukunyola nje ngesantya esifanayo xa usenza umthambo uphela. Shintsha ukuqina kwakho ukuze ucele umngeni ngokwakho kwaye ufumane okuninzi kukuzivocavoca kwakho.
Phola emva kokujima kwakho. Ukupholisa ngemizuzu emi-5 ukuya kweli-10 kuya kunceda umzimba wakho ukuba ubuyele ekuzilolongeni.
Ikhaya leMagnetic Exercise Bike
Ukuba ujonge indlela efanelekileyo nefikelelekayo yokwenza umthambo, ibhayisekile yemagnethi yasekhaya lukhetho olulungileyo. Iibhayisekile zokuzilolonga ngemagnethi zithe cwaka kwaye zigudile, kwaye zibonelela ngamanqanaba ahlukeneyo okuxhathisa ukuze alungele inqanaba lakho lokuqina.
Izixhobo zoRhwebo zeGym
Ukuba uzimisele malunga nokumila, unokufuna ukucinga ngokutyala imali kwizixhobo zokwenza umthambo. Izixhobo zokurhweba zomthambo zakhiwe ukuze zihlale, kwaye zibonelela ngoluhlu olubanzi lweempawu kunezixhobo zomthambo wasekhaya.
IiPakethi zeZixhobo zeGym ezithengiswayo
Ukuba ujonge ukugcina imali kwizixhobo zomthambo zorhwebo, cinga ukuthenga ipakethe. Abathengisi abaninzi banikezela iipakethi ezibandakanya izixhobo ezahlukeneyo, ezifana ne-treadmills, oomatshini be-elliptical, kunye noomatshini bobunzima.
Ixabiso leZixhobo zeGym yoRhwebo
Ixabiso lezixhobo ze-gym yorhwebo liyahluka ngokuxhomekeke kuhlobo lwezixhobo kunye neempawu ezinikezelayo. Nangona kunjalo, izixhobo zokurhweba zibiza kakhulu kunezixhobo zokuzilolonga zasekhaya.
Ukuqukumbela
Ukukhwela ibhayisekile emileyo imizuzu engama-30 yindlela elungileyo yokwenza umthambo owaneleyo kubantu abaninzi. Nangona kunjalo, ukuba umtsha ukwenza umthambo, okanye uziqeqeshela umsitho othile, kunokufuneka wenze ixesha elide okanye ulolonga kakhulu.
Ukuba ujonge indlela efanelekileyo nefikelelekayo yokwenza umthambo, ibhayisekile yemagnethi yasekhaya lukhetho olulungileyo. Ukuba uzimisele malunga nokumila, unokufuna ukucinga ngokutyala imali kwizixhobo zokwenza umthambo.
Nazi ezinye iingcebiso ezongezelelweyo zokufumana okuninzi ekusebenzeni kwakho okumileyo ibhayisekile:
Zibekele usukelo. Yintoni ofuna ukuyiphumeza ngokuzilolonga kwakho? Ngaba ufuna ukunciphisa umzimba, ukuphucula impilo yakho yentliziyo, okanye ukwakha izihlunu? Nje ukuba uzazi iinjongo zakho, unokwenza ulungelelaniso lwakho ngokufanelekileyo.
Landela inkqubela yakho. Ukugcina umkhondo wenkqubela yakho kuya kukunceda uhlale unomdla kwaye ubone ukuba umgama omde kangakanani na. Uyakwazi ukulandelela inkqubela yakho ngokugcina ijenali, usebenzisa umkhondo wokuqina komzimba, okanye ukuthatha phambi nasemva kweefoto.
Fumana umhlobo wokuzilolonga. Ukuzilolonga nomhlobo okanye ilungu losapho kunokukunceda uhlale unomdla kwaye uphendule.
Yenza kube mnandi. Fumana iindlela zokwenza umsebenzi wakho ube mnandi kwaye wonwabe. Ungamamela umculo, ubukele iTV, okanye ufunde incwadi ngelixa ukhwele ibhayisekile emileyo.
Ngomzamo omncinci, unokwenza ukukhwela ibhayisekile emileyo kube yindlela eyonwabisayo nesebenzayo yokwenza umthambo.
Ixesha lokuthumela: 10-19-2023
