Kulabo abavakalelwa yimali yezinto zokusebenza ezibiza kakhulu, ukuqhuba ekuseni ukulahleka kwesisindo baya kwenza okulungileyo. Isebenza kakuhle, inokomeleza impilo, ihamba ngokukhawuleza imetabolism kwaye ixhobisa ngokugqithiseleyo. Unokugijima bobabini bodwa kunye nabahlobo, okwesibini ngamanye amaxesha ngamathuba athile, kuba oku kuyinkuthazo eyongezelelweyo yokushiya umbhede ofudumeleyo.
Ukuzivocavoca umzimba kukuvumela ukuba uqeqeshe inkqubo ye-cardiovascular system, ebaluleke kakhulu ukuba ufuna ukuhlala ixesha elide kwaye ungazimeli kwizibhedlele.
Amantombazana amaninzi ayazibuza ukuba ngaba kunokwenzeka ukuba ulahlekelwe isisindo ukusuka ekusebenzeni? Ngokuqinisekileyo unako! Unokuba usenokuthi le nto ingenakukuphepha.
Enyanisweni, unokugijima naliphi na ixesha lemihla, into ephambili ukuqhuba rhoqo. Nangona kunjalo, kusasa lixesha elifanelekileyo lokuqeqeshwa, emva koko, ukuze ufumane amandla kulo lonke usuku kwaye ushiye ixesha lokuhlwaya. Ngokukodwa ehlobo, ukuqhuba ekuseni kusetyenziswa ngokubaluleka kunye nomthwalo emzimbeni wonke, kuba ukhawuleza isantabolism, uqinisa imisipha, imiphunga, intliziyo kunye nokuzikhusela.
Ukuba uthatha isigqibo sokunciphisa ubunqamle beoli kwaye ufakwe kwishedyuli yoqeqesho oluqhutyelwe ukulahleka kwesisindo, iziphumo ziya kubonakala ngokukhawuleza. Isizathu silula kakhulu - udinga amandla ukuze usebenze, kwaye njengoko ugijima kwisisu esingenalutho, kufuneka uwudwebe kwi-fat and carbohydrates. Kwaye kuba kungekho nto esiswini, kufike ingxangxwaba, eyala ukuba aphule loo mafutha afakwe kwiindawo ezigcinwe kuyo. Kusele iiveki ezimbalwa nje ukuba uqaphele ukuba amathanga kunye namathanga ayenama-elastically, kwaye inqweno isakhiwe ngokucacileyo. Ukongeza, iiklasi zokusasa ziya kukunceda uvuke uze utyithwe ngalo lonke usuku.
Imithetho yokusebenza yokulahleka kwesisindo
Ukuqhuba isisu ngokukhawuleza ngokukhawuleza kwanikezela ngesiphumo esilindelwe ixesha elide, kwaye ngelo xesha ukungaxhatshali, landela ezinye zeengcebiso ezi ngezantsi.
- Umdlali we-Mp3 uza kuphakamisa kakhulu iinjongo zakho. Ukukhuphela ukukhupha, ukulandelela kunye nokuzonwabisa.
- Musa ukuthenga izicathulo ezithambileyo. Zama ukuhamba malunga nomzila wecala (ukuba kukho) okanye kwi-primer.
- Gcina i-posture yakho kwaye ungaxhomeki phambili kakhulu. Ubuchule obuchanekileyo bokusebenzisa ukulahleka kwesisindo kubaluleke kakhulu! Oku kuya kukukhusela ekubeni uxinzelelo oluxinzelelekileyo kumadolo.
- Landela umgaqo oqhelekileyo weentlabathi: kungcono ukufudumala kwaye ungaqeqeshi ukudlula ukuqeqesha, kodwa ngaphambi koko, ungasebenzisi. Imizuzu emine yokufudumala, zonke iindidi zamanqaku atyulayo, ukuhlaselwa kunye nokuhlala-mgangatho kufuneka kulandele phambili ukusebenza. Ngoko uya kuphepha ukulimala okungonakalisayo.
- Qalisa ngohambo olubi. Umzuzu wokuqala ugijime kwizinga eliqhelekileyo, uze ukhawuleze. Le yona nkqubo iphumelele kakhulu uBruce Lee ngokwakhe. Ngoko uya kuqeqesha izitho zokuphefumula, intliziyo kunye nokuzisa umzimba ukubonakala kwebhola. Nangona ikhefu eliqhuba njengendlela yokulahlekelwa isisindo ayifani nabaqalayo ngaphandle kokulungiselela.
- Ukuba emva koqeqesho kufuneka uhambe ekhaya ngeenyawo (ukusuka kwibala lepaki okanye epakini), uze ufake ijeyethi, ukuze ungaboni ubanda.
Kubalulekile! Jonga i-pulse yakho! Ukubala indawo ye-pulse, sebenzisa ifom: (220 - ubudala bakho kwiminyaka) * 0.65 (okanye 0.75). Ukusebenza kuloluhlu, utshisa amafutha, kwaye akusiyo imisipha kunye nokulahleka kwesisindo kunye nokusebenza kuya kusebenza kakhulu.
Iingxaki zokugijima ekuseni
Into eqhelekileyo yindlela yokuvuka ekuseni, ingakumbi ngaphambi komsebenzi?
Ukuhlangabezana nale ngxaki, qalisa ukuqeqesha ngeveki okanye iiholide. Ngosuku lokuqala, ukuvukela kungekhona kwiwashi ye-alamu, ngokukhawuleza ngokukhawuleza nangokulula-kunye nokuhamba. Ekhaya, uthabise ishahla kwaye uguqula iimpahla, ubale ukuba ungakanani uchithe ixesha lonke.
Ingxaki yesibini yindlela yokulungiselela ukuqeqeshwa?
Ukuqalisa ekuseni kunenani leenzuzo ezingenakuthenjwa. Kusasa kulula ukucwangcisa ixesha lakho. Ngobusuku ungamenywa ukutyelela okanye unokuthi uvalelwe emsebenzini. Ukongezelela, kuyamnandi ukuqhuba ekuseni: umoya omtsha, akukho bantu kwaye akukho zimoto. Ngexa uyenza, unakho ukulibala ngazo zonke iingxaki. Wena wedwa kunye nendalo, kusasa kunye nomzimba wakho. Awunxinzelelo ngeempahla ezingaphezulu, abaphathi, iingxaki zemali. Ngoko khumbula, into eyona nto ingqondo yakho!