Kwimiba yokufaneleka, abantu bahlala begcwele intshiseko, kodwa umthambo oyimfama awusoloko ufezekisa iziphumo, kwaye unokuzisa nemiphumo emibi.

Ukukunceda wenze umthambo ongcono, uXiaobian ubonelela ngezi zikhokelo zokuqina ezi-6 zilandelayo, ndiyathemba ukuba awuzilolongi ngokumfameka?

Okokuqala, yazi imeko yakho yomzimba.

Ngaphambi kokuba uqalise ukwenza umthambo, kufuneka ube novavanyo olubanzi lomzimba ukuqinisekisa ukuba imeko yakho yomzimba ikulungele ukwenza umthambo.Ukongeza, yenza isicwangciso sokufaneleka esifanelekileyo ngokwemeko yakho yomzimba, kunokuba ulandele ngokungaboniyo izicwangciso zabanye, ukuze ugweme ukwenzakala emzimbeni ngenxa yokuzivocavoca kakhulu.

Okwesibini, khetha indlela yokufaneleka efanele wena.

Abantu abahlukeneyo banezidingo ezahlukeneyo zokomelela, kufuneka zisekelwe kwimeko yabo ukuze bazikhethele ukufaneleka kwabo.Ngokomzekelo, ukuba ufuna ukwakha izihlunu, unokukhetha uqeqesho lwamandla, kunye nomthambo we-aerobic;Ukuba ufuna ukulahlekelwa ngamafutha, kufuneka ukhethe umthambo we-aerobic, udibene nokuqeqeshwa kwamandla.

Okwesithathu, hlakulela imikhwa emihle yokutya.

Imikhwa elungileyo yokutya ayinayo kuphela inzuzo enkulu kwimpilo yomzimba, kodwa inokuphucula umphumo wokomelela.Isakhiwo sokutya esinengqiqo sinokuvumela umzimba ukuba ufumane isondlo esaneleyo, ukwandisa izinga lomzimba womzimba, ngaloo ndlela ukukhawuleza ukwakhiwa kwemisipha yomzimba, isiphumo sokutshisa amafutha.

Abantu bokunciphisa amafutha kufuneka balawule ukutya kwekhalori kwaye bafezekise ukutya okunamafutha aphantsi, okuphantsi kwe-carbohydrate, ngelixa ukuzuza kwemisipha abantu kufuneka bakhulise ngokufanelekileyo i-calorie yokutya kwaye bafezekise ukutya okunamafutha aphantsi, okuneprotheyini ephezulu, ukwenzela ukuba kuphuculwe ukulahleka kwesisindo.

Okwesine, nikela ingqalelo kwisimo esilungileyo kunye nokunyakaza.

Xa uqhuba uqeqesho lokufaneleka, ingqwalasela kufuneka ihlawulwe ukulungisa i-posture kunye nokunyakaza ukuphepha ukulimala ngokomzimba okanye iziphumo ezibi ngenxa yokungahambi kakuhle kunye nokunyakaza.Xa usebenza, unokucela umqeqeshi oqeqeshiweyo ukuba afumane isikhokelo sokuqinisekisa ukuba ukuma kwakho kunye nokuhamba kwakho kuchanekile.

Okwesihlanu, umthambo ophakathi.

Nangona ukomelela kuyinto entle kakhulu, kodwa ukuzivocavoca kakhulu kunokubangela iziphumo ezimbi emzimbeni.Ngoko ke, xa uqhuba uqeqesho lokufaneleka, ingqwalasela kufuneka ihlawulwe kumlinganiselo ofanelekileyo wokuzivocavoca kunye nexesha.

Kucetyiswa ukuba ixesha lokuzilolonga lilawulwe ngaphezu kwemizuzu ye-30 kwaye ngaphantsi kweeyure ze-2 ngexesha ngalinye, ukwenzela ukuba ugweme iingxaki ezifana nokukhathala komzimba kunye noxinzelelo lwemisipha olubangelwa ukuzivocavoca ngokugqithiseleyo.

Ekugqibeleni, yiba nomonde kwaye uzingise.

Ukufaneleka yinkqubo yexesha elide, kungekhona ubusuku bonke, ufuna ukufaneleka ngexesha elifanayo, kufuneka unamathele ubuncinane kwiinyanga ezi-3.

Ngoko ke, kufuneka ugcine isimo sengqondo somonde kunye nokunyamezela, kwaye ulungelelanise isicwangciso sakho sokufaneleka ngokufanelekileyo ukuze ufumane iziphumo ezingcono.