Umsebenzi olula kwaye ufinyeleleke kakhulu ukuze uhlale ujabule, amandla kunye nempilo isebenza kuloo ndawo. Abaninzi abangabonakaliyo babonwa njengento engenamsebenzi, kodwa eqinisweni akunjalo kwaye kuyazuzisa umzimba ukuba umntu uyazi ubuchule obufanelekileyo bokusebenza.
Ukugijima kwindawo - okuhle nokubi
Kuphosakeleyo ukukholelwa ukuba ukuqhuba kwindawo efanelekileyo kubantu kuphela abaneengxaki zempilo. Enyanisweni, ngokusetyenziswa ngokuchanekileyo komsebenzi, unokufumana umphumo ofanayo, kokubili ukulwa neendawo ezibi. Iintlawulo zokusebenza kwindawo zibonakaliswe ngophando, kodwa inokuthi ingozi ingenziwa ukuba kukho iingxaki zempilo, ngoko ukuba uceba ukubandakanya ngokungqongqo, kufuneka u tyelele ugqirha.
Ukugijima kwindawo leyo kulungile
Abaninzi baqala ukujikeleza ukuze bafumane imizimba yabo kwaye bafumane ngcono. Ukuqonda ukuba ukuqhuba kwindawo leyo kuyaluncedo, kufuneka uqwalasele izinto eziphambili zolu hlobo:
- Kuvunyelwe ukusebenzisa abantu abaphikisanayo kwimithwalo enkulu yomsebenzi. Oku kusebenza ngakumbi kwinkqubo ye-muscular, amalungu kunye nentliziyo.
- Ukuqeqeshwa kusebenze umsebenzi we-excretory system, ngokokuba umzimba kunye nesithukuthezi unokufumana iimveliso ezivela kwi-metabolism kunye ne-salt surplus.
- Ngokujonga indlela yokusebenza, kunokwenzeka ukunciphisa umthwalo emgodini nasemadolweni.
- Ukufumanisa oko kuseluncedo olusebenzayo kwindawo, kuyafaneleka ukuba ukhombise ukuba ukhula nokunyamezela .
- Emva kweklasini, kuya kubakho ukukhawuleza kwamandla kunye nesimo esihle sengqondo.
Ukugijima kwindawo - ingozi
Iingxaki ngexesha loqeqesho ziyakwenzeka kuphela ukuba umsebenzi awukwenziwanga ngokuchanekileyo. Inobungozi ingafumaneka xa zibandakanya izicathulo ezingekhoyo okanye zingenasikhanda, ngoko ke izitya ziyimfuneko yokuqeqeshwa ngokufanelekileyo. Ukwazi oko kuqhuba kunika indawo, kufuneka uqaphele ukungaphumeleli koqeqesho olunjalo, ngoko, abaninzi banomthwalo onciphise kunye nomnye. Ukukhuphela okanye ukunciphisa, sebenzisa iinqhinga ezahlukeneyo, umzekelo, utshintshe isigqi kunye nobukhulu bokusebenza.
Zingaphi iikhalori eziqhutyelwayo?
Le ngenye yemibuzo ephambili kubantu ababandakanyekayo kwimidlalo ukuze banciphise ubunzima . Ukuba unomdla wokuba usebenza ngokusebenzayo kwindawo efanelekileyo, kuyafaneleka ukuba wazi ukuba ngeyure yoqeqesho ngaphandle kwekhefu elikhulu ungatshisa ukuya ku-400-500 kcal. Ukuthelekisa, xa ugijima, uchithe inani elifanayo leekhalori, kwaye xa usebenza entabeni, 600-700 kcal. Ukwahlukana akubalulekanga, kodwa kulula ukwenza oko ndawo kwaye unokuyenza nanini na nanini na. Ukuphucula ukusebenza kakuhle, unokwenza, umzekelo, ugijime kwindawo ephakamileyo, ugqoke kunye nokunye.
Ukugijima kwindawo - ubugcisa bokusebenza
Kunconywa ukuba iiklasi zilungiselele umthamo we-rubber ukuze izihlangu zingapheli. Iindawo ezikufutshane ezikufutshane ukuze akukho nto iphazamise. Kubalulekile ukwazi indlela yokusebenza kwindawo:
- Ukuqalisa uqeqesho kuyimfuneko ngokufudumala ukufudumala izihlunu nokulungiselela amanyathelo. Kunconywa ukuba ujikeleze ngamalungu ahlukeneyo.
- Yima ngokuthe tye, uphakamise iingalo zakho ezibophekileyo esifubeni sakho. Kubalulekile ukunqumla imilenze ngomnye, ukuchukumisa umgangatho kunye nomhlaba wangaphambili weenyawo, kubalulekile ukuhla kwexabiso. Nika amehlo emadolweni, okungafanelekanga ngokupheleleyo ukuhamba.
- Khumbula, phezulu kwamadolo, amandla angaphezulu aya kutshabalaliswa. Akukhuthazwa ukuphakamisa ngaphezu kokuhambelana nomgangatho.
- Ukuzivocavoca kusebenza kwindawo ebalulekileyo kubalulekile ukwenza, ubambe umqolo wakho kwindawo echanekileyo kwaye udonsa isisu sakho. Jonga oku ngexesha lo msebenzi wonke.
Ngokwahlukileyo kuyafaneleka ukuqwalasela ukuqhutyelwa endaweni kunye noncedo lwetreadmill. Umfanisi uvumela ukuba ubeke iliso kwinkqubo yoqeqesho, utshintshe umthwalo kwaye uqaphele imeko yomzimba. Nangona usebenza kwimizila, kunokwenzeka ukuxelisa ukuhamba kwimihlaba embi, ukuguqula indawo yokuthambekela. Abaninzi bemimoya banethuba lokukhetha inkqubo ekhululekile kunye neyona nto, ebalulekileyo ekufumaneni iziphumo ezilungileyo.
Ukugijima kwisayithi ukulahlekelwa isisindo
Ukuqala inkqubo yokulahlekelwa ubunzima, kufuneka usebenzise rhoqo, kwaye unokukwenza ekhaya. Kufuneka kuqondwe ukuba ukusebenza kwindawo leyo kunceda ukunciphisa umzimba, uqeqesho oluqhelekileyo luba negalelo ekutshiseni kweekhalori, ukuphucula umgangatho wesifo kunye nokuhlakulela imisipha. Kukho imimandla emininzi enokuthi ithathelwe ingqalelo ukuze iiklasi ziphumelele:
- Ukuba ufuna ukubona iziphumo kwinyanga, imizuzu eyi-15-20 iya kuba yanele. qeqesho lwemihla ngemihla. Kunconywa ukuba usebenze kwindawo yokunyuka kwekhaya ukuze udibanise uqeqesho oluqhelekileyo. Ngaba izikwere, iimiphunga, ukunweba nokunye okunjalo.
- Qala ngemithwalo encinci kwaye ukhululekile, umzekelo, ngemizuzu eyi-10-15. Emva koko ukwandisa ixesha kunye neshyhym yo kuqhutywa.
- Isiphumo esihle sokulahlekelwa isisindo ikhefu liqhutywe endaweni, oku kuthetha ukutshintsha kwexesha elikhawulezayo kunye nokunciphisa. Sebenzisa iindlela ezahlukeneyo zomsebenzi, umzekelo, ngokuphakama kwamadolo, ukuhamba okanye ukutshintsha.
Ukuqalisa kwindawo yokunyamezela
Le ngenye yeendlela ezisebenzayo nezikhoyo ezenziwa ngabadlali. Ukusebenza kokusebenza emhlabathini kuqinisekiswa ngabaqeqeshi abaninzi. Ukuhlakulela ukunyamezela, kucetyiswa ukuba usebenze, uphakamise amadolo akho aphakamileyo, kwaye ukuhamba kufuneka kwenziwe kwiphepha eliphezulu. Ukuqalisa kwindawo yokunyamezela kufuneka kuthathe ingqalelo inamba yeenkcukacha:
- Kunconywa ukuphakamisa imilenze ngaphambi kokufana nomgangatho. Ukulawula, unako ukubamba iintende zakho phambi kwakho kwinqanaba le-pelvis.
- Ukuphefumula kuyadingeka kuphela ngeempumlo, ukuze ungaphumeleli kwaye ulondoloze i-tempo.
- Ukuphucula iziphumo, ukunyuswa kwexesha elifutshane okanye ukunyanzeliswa kweentshukumo kungenziwa.