Ukuzivocavoca Ukugibela Amahhashi

Ngesikhathi ukugibela kungukuzivocavoca okukhulu, kubuye kusize ukwengeza lokho kuvivinya umzimba. Uzozizwa ungcono, futhi uzokwenza umsebenzi wehhashi wakho kube lula.

Kungani umgibeli ongcono angcono ngehhashi? Qhathanisa ubambe umntwana omncane olele lapho ephapheme futhi ehlezi ezandleni zakho. Kungenzeka ukuthi umntwana olele uyozizwa njengesikhwama samazambane, kanti ngenkathi ephapheme uyozizwa sengathi unzima ngoba ubambelele.

Umgibeli ofanelekile ne-toned uzozizwa elula emhlane wehhashi uma kuqhathaniswa nomgibeli wesisindo esifanayo esinezintambo eziningi esitokisini.

Ukungahleleki okuncane, ukungafani kwemisipha, nokuntuleka komzimba okujwayelekile kungenza ukugibela kungabi mnandi, futhi kungaholela esikhathini esingaphansi kwesihlalo. Ukungakwazi ukusebenzisa imisipha ethile ngokufanele kuzokwenza ukhiphe nokulawula ihhashi lakho kunzima kakhulu. Ungase futhi uthinte indlela yakho yehhashi yokuhamba kanye nokuzwakala komhlane wakhe ngokungafaneleki nokungafaneleki.

Uma uphuma nje ukugibela ngezikhathi ezithile noma ukwenza ukuhlanza okukhulu kwezinqolobane ngezimpelasonto, ukuhlala kufanelekile kungakusiza ukuba ugweme ngempelasonto isifo se-syndrome-izihlungu nezinhlungu ekusebenziseni imisipha engazijwayele umsebenzi owenza ngokuzumayo ukuthi uyenze.

Khumbula ukuqala kancane uma uqala noma yikuphi ukuvivinya umzimba, kufaka phakathi ukugibela, futhi uma uke waba nokulimala noma izinkinga zempilo ukukhuluma nodokotela wakho kuqala.

I-Cardio

Kungakhathaliseki ukuthi ungaphandle komzila, kwindandatho yokubonisa noma amandla ukuhlanza inqolobane ungakwazi ukwandisa amandla akho ngokuqinisa imisipha yakho yenhliziyo.

Ngisho uhlelo lweminithi engu-13 kathathu ngesonto lungasiza ukwandisa impilo yakho yempilo.

Kuhle ukwazi ukuthi usebenza kanzima ukuze ube yinzuzo. Abagibeli bebanga elide nabagibeli balondoloza ithrekhi ngokucophelela izinga lokushaya kwenhliziyo yehhashi, ngakho bayazi ukuthi abangekho ngaphezulu-bebenza. Singenza okufanayo nakithi.

Nansi indlela yokuthola i-Target Heart Rate yakho.

I-jumping rope iyindlela enhle kakhulu yokuthola ukuzivocavoca kwe-cardio ngisho noma ungakwazi ukufika ejimini, futhi kungenza uzizwe njengengane futhi: Ukuzivocavoca Kwegazi - Gwema Indlela Yakho Emsebenzini Omkhulu Wezinhliziyo Evela Hugo Rivera, wakho Umhlahlandlela wokwakha umzimba.

Funda ukuthi yini eyenza i-Cardio Workout, Kusuka ku-Marguerite Ogle, isiqondiso se-Pilates.

Ukwehlisa

Sekuyisikhathi eside sicabanga ukuthi ukwelula ngaphambi kokuzivocavoca kwakungumqondo omuhle ukufudumala imisipha yethu nokuvimbela izinkinga. Kubonakala sengathi lokhu akunjalo, njengoba kuboniswe ekutheni - Okushiwo yi-Research evela ku-Elizabeth Quinn, isiqondiso semithi yezemidlalo.

Kodwa lokho akusho ukwelula akufanele kube yingxenye yocwaningo lwakho jikelele lokuzivocavoca. Kumelwe ufunde ukuthi Ungayithola kanjani ngokuqondile u-Jonathan Cluett, MD, isiqondiso sama-Orthopediki.

Ubuhlungu obungemuva emuva buyathinta iningi lethu kanye ne-backle back emuva kubalulekile ukupheka ihhashi lakho futhi uhlale nesisindo. Ukunciphisa Ukuzivocavoca kwe-Back Back kusuka ku-Laura Inverarity, DO, isiqondiso se-Physical Therapy inikeza ukwelula okuphumelelayo.

Ukuhamba noma ukugibela, ngubani ongafuni ukubonakala elula? Ukukhulula - Bheka i-Thinner - Hamba okungcono kusuka ku-Wendy Bumgardner, isiqondiso sokuhamba Ukukhomba izinkinga ezithile zokuthutha nokunikeza izixazululo zokusiza ukuma noma ukuhlala ngendlela efanele futhi ukhulule imisipha enzima.

Amandla

Ngaphandle kokumisa imisipha nokusiqinisa, ukuzivocavoca amabhola kungasiza ukulungisa umqondo wakho wokulinganisela - isici esibalulekile sokugibela. Ungakwazi ukuthenga umsebenzi wokuzivocavoca ngezinga eliphansi, kodwa ungase ujabule kakhulu owathengwa ngudokotela wezemidlalo, okulingana nobude bomlenze wakho.

Ukuqeqeshwa kwamandla kubaluleke kakhulu, ikakhulukazi njengoba sikhula. Sebenzisa isikhathi sokuphakamisa izisindo, futhi uzobona izinzuzo - ukuphakamisa izikhwama kanye nezikhwama zokusanhlamvu, nokuhlanza izinhlanzi kuba lula.

Nansi uhlelo olulula futhi aludingi imishini eminingi.
Uhlelo Olulodwa Ongahle Uludinge Kusuka kuPaul Rogers, Isiqondiso Sakho Sokulinganisela Ukuqeqeshwa.

Ezinye Izinketho Zokuzivocavoca

Nazi izinketho zokuzivocavoca ongase ungacabangi ngazo ukuthi zingase zizuze ukugibela kwakho.

• I-Pilates: I-Pilates Blog ye-Marguerite Ogle ixoxisana nezinhlelo ngokucacile kubantu abalinganayo.

• I-yoga: I-Yoga ingaba yinkimbinkimbi noma imnene njengoba udinga. Ungakwazi ukuthola i-yoga emitholampilo yamahhashi endaweni yakini.
• I-Tai Chi: Akusiyo nje ukuthi i-Tai Chi izuzisa amandla omzimba nokuxhaswa kodwa ingqondo nayo, njengoba ukugxila okudingekayo ukwenza amashethi kuba yisisombululo sokuhamba. Uma uhlela ukuncintisana nokufunda ukugxila kubalulekile.
• Ubuciko bokulwa: Ubuciko bokulwa kuthuthukisa ibhalansi, ukugxila, amandla, ukuqwashisa komzimba nokusebenza. Zonke lezi zinto zibalulekile ukugibela.