Indlela yokwenza ukuqina umkhuba?

Ukufaneleka empilweni akuyona nje indlela yokulahlekelwa amafutha nokuzuza imisipha, kuyindlela yokuphila.Ngakho ukwenza kanjani ukufaneleka umkhuba?

1. Umgomo kufanele ube phezulu, kodwa ungafinyeleleki
Kungakhathaliseki ukuthi ukuthuthukisa ukubekezela kwakho, ukubamba iqhaza ku-triathlon, noma ukwenza ama-push-ups angu-25 agcwele, ukusetha umgomo kungakusiza ukuba ubambelele kuwo kangcono.
Uma imigomo yakho ingeyesikhashana, iqondile futhi ingokoqobo, njengokuthi “Ngizohamba imizuzu engu-20 ngosuku,” kunokuthi “Ngizosebenza kanzima,” kulula ukunamathela kuyo.Uma ufinyelela umgomo wakho kalula, yibeke phezulu futhi uyigunyaze njalo emavikini angu-4-6 ukuze wenze isiqiniseko sokuthi awuduki endleleni efanele.
2. Funda ukuzivuza
Uma ungaqhubeka nokusebenza unyaka wonke, ziklomelise ngohambo noma uhambo lokuthenga noma enye into.Ucwaningo luthole ukuthi abaya ejimini abaziklomelisa njalo banethuba eliphindwe ka-1-2 lokuhlangana “ne-American College of Sports Medicine Exercise Standards” kunalabo abangalokothi baziklomelise.
3. Bhala phansi intuthuko yakho
Ucwaningo luye lwathola ukuthi abantu abanamathela ekudleni noma abagcina ilogi yokufaneleka bangase banciphise isisindo.Ngaphezu kwalokho, kolunye ucwaningo, abantu abagcina amarekhodi anemininingwane bangalahlekelwa isisindo esiphindwe kabili kunalabo abangakhumbuli.Qaphela uhlobo lokuzivocavoca, isikhathi sokuzivocavoca, ukuqina, ibanga, amakhalori ashisiwe nendawo yokuzivocavoca, kanye nesimo sakho sengqondo, izinga lokuzilolonga, ukulala ngobusuku bangaphambili nokudla.
Ama-Pedometers, iziqapha zokushaya kwenhliziyo namawashi amisiwe angakusiza ukuthi ugcine amarekhodi anemininingwane angakunikeza umuzwa osheshayo wokufeza okuthile futhi angasiza ukuqonda ukuthi ugijime noma wahamba ibanga elingakanani, mangaki amakholori owashisile, nokuthi ingakanani inqubekelaphambili oyenzile.Sebenzisa lawa mathuluzi ukuze uzibekele inselelo futhi uzibekele imigomo emisha.
4. "Mini" ukuzivocavoca umzimba
Uma umatasa kakhulu, ungabeka eceleni imizuzu engu-10-15 kuphela ngosuku ukuze ugcine umzimba nengqondo yakho isesimweni esihle (ukuqeqeshwa kokukhuthazela noma ukuzivocavoca amandla kuyatholakala).Nakuba ukwenza i-1 micro exercise ngosuku kuzosiza ukuqinisa imikhuba yakho yokufaneleka, kodwa uma ungaba nesikhathi sokwenza izikhathi ezingu-3 ngosuku, kodwa futhi usize ukulahla isisindo esiningi.
Ucwaningo luthole ukuthi abantu abasebenza ngokuthunga nsuku zonke bayakwazi ukuqongelela isikhathi esiningi sokuqina kunalabo abanamathela ohlelweni olujwayelekile lokuqina lwemizuzu engama-30-45.Uma ungeke ukwazi ukuqinisekisa ihora lokuhamba ngezinyawo, kungcono ukuthi uphume futhi uzivocavoce uma unesikhathi, ngisho noma kuyimizuzu eyi-15 kuphela.
5. Thola umaqondana ofanelekayo
Ukuya ejimini nomngane kusiza ukwenza kangcono uhlelo lokufaneleka.Kodwa lokhu akusho ukuthi noma yimuphi umngane oyedwa angenza lokhu, kukhona uhlelo lokufaneleka futhi abaqalayo ukusebenza nomlingani bazothola imiphumela engcono yokufaneleka kunomqeqeshi wokuqala yedwa, futhi bobabili bangakwazi ukweseka omunye nomunye, bakhuthazane, kusukela isibopho seqembu ukuze sizuze.
6. Izinketho zokuzivocavoca eziningi
Intshiseko yomuntu ngokuzivocavoca okuthile kokuqina ingase iphele phakathi nezinyanga ezimbalwa, ngakho kufanele sifunde ukusebenzisa intshiseko yethu yokuvivinya umzimba.Uma uzwa sengathi awusenawo umdlandla noma awusakwazi ukuthuthuka, shintshela ohlotsheni oluhlukile lokuzivocavoca ngokushesha.
Isibonelo, hamba nengane yakho kwezobuciko bokulwa, noma uthathe ikilasi lokudansa, njll. Njengoba uqina, uzoba namandla amaningi okuhlanganyela kweminye imidlalo, futhi ngesikhathi esifanayo, lokhu kuzosiza ukugcina izinga eliphezulu lemidlalo. isinyathelo.
7. Zivocavoce nsuku zonke
Ukuze uguqule ukuqina ube umkhuba wansuku zonke, ungahambi ngaphezu kwezinsuku ezimbili zilandelana ngaphandle kokuya ejimini.Abantu abasebenza izikhathi ezi-1-2 kuphela ngesonto banamathuba amaningi okuyeka uhhafu kunalabo abasebenza izikhathi ezi-3-4 ngesonto.
Ngoba imvamisa yokuqina kunesikhathi sokuqina noma uhlobo lokuzivocavoca lungathinta ukuqina kwakho kokuqina.I-American College of Sports Medicine incoma ukuzivocavoca izinsuku ezingu-3-5 ngesonto, futhi uma ungakwazi ukubekela eceleni izinsuku ezi-3 kuphela ngesonto ukuze uzilolonge, kufanele usabalalise ngokulinganayo lezo zinsuku ezi-3 ukuze ugcine umfutho.
8. Beka eceleni isikhathi sokuqina
Faka isitikha esifike ngesikhathi kukhompyutha yakho noma usethe iwashi le-alamu ukuze likukhumbuze ukuthi uzilolonge ngesikhathi esimisiwe nsuku zonke.Uma wenza into efanayo ngesikhathi esifanayo nsuku zonke, kancane kancane ungahlakulela umkhuba.Uma iphethini evamile yakhiwe, ukufaneleka kwansuku zonke kuzoba okubaluleke njengomhlangano wenkampani.Ucwaningo lubonisa nokuthi abantu abasebenza ekuseni bazothola imiphumela engcono kunalabo abasebenza ntambama noma kusihlwa, ngoba abantu bazogxila kakhulu futhi baphathe umzimba ekuseni, futhi kufanele uthole isikhathi esingcono kakhulu sosuku sokusebenza. ngaphandle.