Nangona konke ukufumana ukugqweswa komncintiswano, abaninzi banokungabaza ukuba luncedo kwaye bagxininisa kwimiphumo emibi emzimbeni. Ngokuqhelekileyo isizathu solu khetho olungalunganga lomthwalo, imodi yokusebenza okanye ukhetha ifom yeeklasi. Kodwa abantu basebenza ngokuqhubekayo imihla ngemihla baba ngakumbi nangakumbi, okungaqinisekiyo, kukholisa abalandeli bakhe.
Inzuzo yokusebenza
Ukugijima ngenye yeendlela ezimbalwa zokuqeqesha ezibandakanya zonke ii-muscle groups.
Kubonakala ukuba ukuqhuba kunempembelelo emihle emzimbeni nasemzimbeni womntu. Kungenxa yezibonelelo esiza kuzixelela ngokubanzi.
Ngethuba lokugijima, inkqubo ye-cardiovascular training is trained, ngakumbi i-heart muscle. Oku kuqinisekisile ukuphucula ukusebenza kwentliziyo, kufakela ingcinezelo yegazi, kuncitshiswe ingozi yokuhlaselwa yintliziyo kunye nesifo. Kwakhona kusebenza kakuhle kukuchaphazela imeko yeempahla, ziba zininzi kakhulu, igazi ligqithiswe kangcono, kwaye ama-capillari angcono ukunikezela ngeeseli zegazi zomzimba.
Iiklasi zokuhamba zikunceda ukuphucula imiphunga kakuhle. Ubomi bemihla ngemihla umntu, ngokuyisiseko, uphefumlela ngamandla, oko kukuthi, usebenzisa kuphela inxalenye ephezulu yemiphunga. Ngeli xesha, umoya okhulayo kunye ne-carbon dioxide iqokelele kwicandelo eliphantsi lemiphunga. Kwinkqubo yokusebenza, umntu uqala ukuphefumula ngokunyanisekileyo, okunceda ukuvuselela umoya kwimiphunga nokuzikhulula kwizinto ezinobungozi. Ngokukodwa esi siphumo sokusebenza siya kuba luncedo kubabhemayo kunye nabantu bayeke ukutshaya.
Inzuzo enkulu yokusebenza kwimpilo yesimiso senzwa kukuba ukusebenza kusebenze indlela yokuvelisa i-endorphin (i-hormone yolonwabo). Iya kukuhlawula ngento enhle yonke imini, ukuba uhamba ekuseni, okanye uncede ulahlekise iingcamango ezingekho emini, ukuba uhamba ngokuhlwa. Ukusebenza kwakhona kunceda ukuphucula imemori kunye nomsebenzi wengqondo ngokubanzi ngokuphucula ukunikezelwa kwe-oksijeni.
Ngombulelo kumalungu asebenzayo kunye neemisipha ziqeqeshiwe kakuhle. Oku kukuvumela ukuba uqine imisipha yakho, uyixhase kwi tonus, kwaye ubalekele okanye ukhusele utshintsho olunexesha elidala kwinkqubo ye-musculoskeletal.
Ukuqhuma kunceda gqitha ukulahleka kwesisindo. Ngenxa yokunyuka kwemithwalo emzimbeni womntu, i-metabolism ikhawuleza, inceda ukutshisa amafutha amaninzi, igxininisa isikhumba, okwenza kube mnandi kunye nokunwebeka, kwaye oku kuya kuthintela ukubonakala kwemibimbi.
Ukukhethwa kwefomu kunye nobuchule bokusebenza
Ukuqhuba, njengaluphi na uhlobo loqeqesho luyisixhobo sokufezekisa iinjongo zethu, nokuba luphucula imeko jikelele yomzimba okanye umnqweno wokuphula iirekhodi. Kwaye esi sixhobo kufuneka sisebenzise ngokufanelekileyo, ukuze ungazilimazi. Okokuqala, ngaphambi kokuba usebenze, qhagamshelana nogqirha wakho kunye nomqeqeshi ukuba ufumane inkqubo efanelekileyo yokuqeqeshwa kunye noqeqesho. Ungazami usebenze ngokukhawuleza ukuqhuba imimitha ende, kunokukulimaza nje. Qala ukugijima imizuzu engama-15 ngosuku kwaye ukwandise ixesha lokuqeqesha ukuya kwi-30-40 imizuzu. Ukuhamba kakuhle kwizwane zakho, kwaye ungayi kuhamba zonke iinyawo zakho, oku kuya kunciphisa umxube kumanqaku omilenze nomgudu.
Kubaluleke kakhulu ukukhetha ifomu elifanelekileyo loqeqesho. Kubalulekile ukuba iingubo zikuvumela ukuba uphefumle umzimba wakho kwaye ukhusele kwimimoya embi, ukuba usebenzise, nangona imozulu kunye nexesha. Ingqwalasela ekhethekileyo kufuneka ihlawulwe kwizicathulo, ukhetho olungalunganga lunokuhanjiswa
Ngoku uninzi lweembadada ezivela kubakhiqizi abahlukeneyo, kwaye ukuba awukwazi ukuzikhethela, cela uncedo kumqeqeshi okanye kwiingcali ezitolo.
Indawo yoqeqesho
Kubaluleke kakhulu ukukhetha indlela efanelekileyo yokuqeqesha. Isizathu esona siphumeleleyo sokusebenza ngumzila wehlathi, njengoko zithinteka ngokwaneleyo kwaye zithatha kalula inxalenye yamandla, ngaloo ndlela zinciphisa umthwalo kwiindawo kunye nomgudu. Into ebaluleke kakhulu ukuqhuba kwi-asphalt, ngenxa yobunzima bayo uya kukhawuleza ukhathele, kunye nentlungu edibeneyo ingenzeka.