Indlela ukuphuhlisa dyhalku ekhaya

Nawuphi na umdlalo ufuna umthwalo kakhulu, kwaye ayisoloko izibonelelo yomzimba wethu ngokwaneleyo ukuze akwazi ukuphila. Umzekelo ocacileyo i inkqubo yokuphefumla, okanye abantu - "dyhalki". Ukuba yenziwe ngokwaneleyo, ngoko akukho amandla emzimbeni aziyi kukhokelela kwisiphumo oyifunayo. Ngoko ke, omnye wemiceli-mngeni engundoqo ngaso nasiphi na imbaleki kukuphuhlisa dyhalki.

Njengoko usazi, kukho umoya omhle nomdla ikakhulu kwabo lowo ezemidlalo ubomi obusempilweni - ngaphezu amagama okanye ngendlela yokuzonwabisa oyithandayo. Makhe sibone indlela yokuphuhlisa dyhalku ukufumana phezulu amatsha kulo mdlalo nokwenza besempilweni umzimba, nto leyo kakhulu ebaluleke ngaphezu iimedali.

Indlela ukomeleza isixokelelwano sokuphefumla

Development amalungu nokuphefumla igalelo ngendlela umthambo aerobic. Phakathi imidlalo isitshixo ephuhlisa ukuphefumla, zezi: aphilileyo, ukuqubha, ukwenyuka, ukukhwela ibhayisikile, ekuqhubeni, skating kunye nokhuphiswano lokuhamba. Uqeqesho ukunceda ukwandisa umthamo kwemiphunga nokomeleza intliziyo. Imithwalo rhoqo kuphucula imeko nemithambo: baba elastic ngakumbi.

Xa umzimba aerobic komeleza umzimba uphela. Ukukwazi kwakhe ukuba anyamezele imithwalo enzima phezu ubude elide kuthiwa unyamezelo. Musa ukucinga ukuba unyamezelo olufunekayo kuphela midlalo okanye abaqeshwa ngabasemagunyeni. Man ekhokelela ubomi esebenzayo, ukwenza ngaphandle.

Ngubani yaye kutheni kuyimfuneko

Iinkampu ehlathini, ahambe phezu ibhayisikile, ukusebenza egadini - konke oku kwaye ngakumbi kufuna ubutyebi zomzimba. Kwaye elide shopping ezingenza abe neshologu ukuba awunayo amandla ngokwaneleyo.

abantu abaqeqeshiweyo singapheli khangela ngcono kakhulu abo lazy kakhulu okanye ngokusisigxina kufuneka inkuthazo eyodwa. Basoloko smart, portly, yaye, ke, abanawo wayedla ezingaphezulu. Aba bantu ukuhamba ngokuchanekileyo, ngokukhawuleza nangokuzithemba. Nakuba kunjalo, utshintsho umphandle - oku kuphela icala lokuqala lwemali. Kukho utshintsho zangaphakathi. Kunye noqeqesho rhoqo nabanobuchule iguqula nokwakhiwa igazi (ukwanda kwenani iiseli ezibomvu zegazi), nto leyo eyenza igalelo ekwandiseni ulwazi izibilini mpilo. izihlunu zemiphunga abantu abaqeqeshiweyo Bole obeliqele izihlunu intliziyo.

nezizathu

Ubukhulu becala, abaninzi ebuntwaneni uyayazi indlela yokuphuhlisa dyhalku nokunyamezela. Lo msebenzi ilula ukuyenza - run. Noko ke, asingabo bonke abakule impilo yabo. Oosonzuluwazi ngokuphindaphindiweyo wabonisa ukuba abantu bamandulo baba namandla, ngok and ixesha elide. Baba kakhulu iyasebenza ezimbi zomhlaba. Kutheni abantu abaninzi kangaka ebaleka? Impendulo ilula: ukufumana ukutya okanye ezingafanelekanga isidlo. Lo mzekelo ubonisa nenkuthazo ludlala indlela indima ebalulekileyo.

Umntu othe ngokwethu akholwe ukuba kuyimfuneko ukusebenza egameni zempilo, nto kodwa ukubandezeleka zokuphila imidlalo abayi kufumana. Ngapha koko, kuba umgangatho noqeqesho kufuneka ukuba indlela yabo yokuphila, zokuba kwaye bekhululekile. Ngoko ke kufuneka ukuba ujonge uqeqesho njengendlela ukongeza umphefumlo ulutsha, eyakhayo, ubuhle, yaye kwiminyaka embalwa ezixabisekileyo. Bambalwa bayazi indlela yokuphuhlisa dyhalku, kubalulekile ukuqonda ukuba kutheni oku kwenziwe, kwaye akwazi ukuba ndiza.

Yintoni unyamezelo

Ingcamango unyamezelo ibandakanya kakhulu uluhlu olubanzi lweempawu bomzimba komzimba. ukunyamezela yokuphefumla ikakhulu zohlulwa ngokwendidi ezimbini: aerobic kunye anaerobic.

ukunyamezela anaerobic ubonisa ukukwazi komzimba ukuze enze nawuphi na umsebenzi ngokomzimba ngaphandle anenani elifunekayo oksijini. Oko kukuthi, ukwenza ezinye umzimba intshukumo usebenzisa izixhobo zangaphakathi kuphela. ukunyamezela okunjalo ovezwa ukusebenza inani elikhulu olulandelenayo kangangexesha eliqingqiweyo ixesha.

ukunyamezela aerobic - ukukwazi komzimba ukuze enze umsebenzi ngeendleko i-oksijini. Apha, njengokuba umthetho, yona ifuna iintlobo olulandelenayo kunye neendlela elide.

Kwakhona ukunyamezela ekhethekileyo jikelele. Eyokuqala okuluphawu leembaleki ngenxa ixesha elide, enze intshukumo enye, ukufikelela imfezeko kulo. Kodwa okwesibini kufuneka nje abantu abangxolise ngenxa iimbasa, kodwa impilo kwaye sehlise zonke izihlunu kunye namalungu omzimba. Wonke umntu okhetha ngayo ukuphuhlisa ntoni uhlobo nomdlandla - konke luxhomekeke kwinjongo.

Indlela ukuphuhlisa dyhalku njengomtyibilizi

Lo ngumbuzo eliqhelekileyo, kuba baninzi abantu abathatha inxaxheba ngokubaleka, kunye nesabelo yengonyama lwazo midlalo. Aba bantu badla musani abanengxaki umzimba, umzimba wabo usoloko ngeenzwane zethu, yaye ukuphakama isimo. Ngexesha ukubaleka amalungu nokuphefumla uqala ukusebenza kakhulu ngokukhawuleza, kwaye igazi ahlanganiswe oksijini ngokuxhasa izibilini ebuchotsheni.

Ukuba uqale ukuthatha i inkcubeko esebenzayo, ngoko kufuneka sinikele ingqalelo imigaqo ezintathu eziphambili: gradualism, guquki, sokwamkela. Makhe sihlolisise ngamnye kubo.

• Ngokuthe ngcembe. Ukususela ngosuku lokuqala kufuneka akathabathi iiyure ezininzi zoqeqesho. Yandisa umgama kufuneka ukulawula ngononophelo isantya kwaye imeko yazo. Abo wagqiba ukubaleka ngoncedo isixokelelwano sokuphefumla buyisela emva ukutshaya, kuyimfuneko ukuba alumke ngakumbi amandla oqeqesho. Simele sikhumbule ukuba umzimba kufuneka aphumle elungileyo kwaye kwakhona emva ntshikilelo.
• Njalo. Ukuze sizuze isiphumo incinane ufuna ukwenza umthambo rhoqo. Indlela kuphela unako ukuphucula yonyamezelo lwenu, emzimbeni.
• Admissibility. Umthwalo kufanele kube mnandi, hayi ngenye indlela. Ukuba yonke ukuzilolonga na umgubo, kodwa ndigila kabini, ndaphulukana umnqweno ukubaleka. Makube kuya kuba ngcono na enye indlela ngeenxa - uhlanga encinane, wabulawa ngokufanelekileyo kwaye ngemigcobo.

ukusebenzisa ekhaya

Abantu abaninzi bayazibuza indlela yokuqeqesha dyhalku ukubaleka ekhaya. Kakade ke, ukuze baphumelele kugqatso, kufuneka ukubaleka. Kodwa ukwenza umzimba zomelele yaye umzimba usempilweni ekhaya. Oku kufuneka ukuthenga izixhobo umthambo ezibizayo. Naziphi na umzimba (atyhale-ups, ukutsalwa-ups, ukutsiba, njalo-njalo) nempembelelo entle ukunyamezela sokuphefumla. Umsebenzi omkhulu utsiba intambo. Intambo akuyi kuphela kunceda qinisa umzimba wonke, kodwa liya kubonelela kwakhona umthwalo ezilungileyo isixokelelwano sokuphefumla. Indlela elula kakhulu ukuphuhlisa dyhalku ekhaya ukunyuka kwe ibhaluni. Le nkqubo elula kakuhle imiphunga kunye nentliziyo aqeqeshe.

Indlela ukuqeqesha yokudada dyhalku

Ukuqubha, kufana nokubaleka, oko lo mdlalo apho impefumlo ibalulekile, ingakumbi ukuba bequbha kwamanzi. Ukuba indadi uyazi ukuba kuphefumlwa njani kakuhle, akayi kuba nako ukoyisa imigama emide. Makhe sihlolisise isibini olulandelenayo baziqhelanise ukuphefumla xa bequbha.

1. Emi emanzini, kufuneka uthathe umoya, ndihlise emanzini ubuso, ebambe umoya wakhe ngexesha elifanayo. Emva koko kufuneka wenze ezimbini Cert olucothayo kwezandla zakhe. Ukususela ujingi yesibini, uqala siphefumle umoya emanzini, ukuya kokugqitywa icala kufuneka izaliswe siphefumla, niziphakamise iintloko zenu ngaphezu kwamanzi. omphefumlo ngoko, kwaye umthambo iphindiwe.
2. Ukuzilolonga nayo lwenziwa kubunzulu ongekho nzulu. Ukuthatha umoya, kufuneka singene emanzini. Kancinane uwukhuphe zonke emoyeni kufuneka ukuze emiphungeni baba belambatha ngokupheleleyo. Ikhefu imizuzwana embalwa ngaphandle umoya, siya kunyuka kwakhona aphefumle. Ke konke iyaphindwa. Uyacetyiswa ukuba wenze lo msebenzi ngamandla kwaye ngesingqi, echitha imali ubuncinane bexesha phezu kwamanzi.

Le mithambo zilula kakhulu, kodwa awuphendule lo mbuzo ukuze kwakhiwe dyhalku lokudada ngaphantsi kwamanzi lizokudada nje.

isiphelo

Ngoko ke, sibonile ukuba indlela yokuphuhlisa dyhalku, nento limele. Ubukhulu becala, phantse zonke iintlobo zemidlalo, ukusa kumkhamo othile ekuphuhliseni isixokelelwano sokuphefumla. Yaye kuya iqina ngakumbi ezemidlalo, i luncedo ngakumbi kungenxa emiphungeni kunye nentliziyo. abantu abaninzi abenza izifundo ezingundoqo efanayo ziquka ezenzweni zayo uqeqesho kunye nezinye iindawo ukuphuhlisa oku okanye ukukwazi ukuba kakhulu. Ngokomzekelo, abo abanomdla umbuzo yendlela ukuqeqesha wamanqindi dyhalku kufuneka bafunde ubuncinane yokubaleka, baqubha kwaye utsiba intambo.