Ukubaleka iikhilomitha ezi-5 ngosuku, izihlandlo ezi-3 ukuya kwezi-5 ngeveki, lo mkhwa wokuzilolonga uya kuzisa iingenelo ezininzi ekuhambeni kwexesha.Nazi iingenelo ezisixhenxe ezinokubakho kulo mkhwa wokuzilolonga:

1. Ukunyamezela komzimba kuphuculwe: ukuqhuba iikhilomitha ezi-5 ngosuku, umlinganiselo onjalo wokuzilolonga uya kuphucula ngokuthe ngcembe amandla akho omzimba kunye nokunyamezela.Ngokuhamba kwexesha, uya kufumanisa ukuba uya kukwazi ukugqiba ukubaleka kwakho ngokulula, kwaye uya kukwazi ukuhlala ushukuma ixesha elide, nto leyo eya kugcina umzimba wakho usemncinci kwaye ukulungele ngakumbi ukujongana nemingeni yobomi. .

2. Abantu baba namandla: ukubaleka kunokuphucula ukusebenza kwentliziyo kunye nemiphunga, ukuphucula umxholo we-oksijini egazini, ulusu luya kuba ngcono, amehlo aya kubonakala ngokomoya, abantu baya kuba namandla.

3. Ukunciphisa umzimba: Ukubaleka ngumthambo we-aerobic otshisa iikhalori ezininzi.Ukuba ubaleka iikhilomitha ezi-5 ngosuku, amaxesha amathathu ukuya ka-5 ngeveki, ekuhambeni kwexesha, ungasebenzisa i-1200 ukuya kwi-2000 yeekhalori ezininzi ngeveki, izinga lamafutha omzimba liya kuhla kancinci, kwaye umzimba wakho uya kuba mncinci.

4. Ukuxhatshazwa koxinzelelo kuphuculwe: ukubaleka kunokunceda ukukhulula uxinzelelo, ukunciphisa ukuxhalaba kunye neempawu zokudakumba, kwaye abantu baya kuba nethemba kunye nethemba, bangabikho lula.Ukuqhuba ixesha elide okungaguquguqukiyo kunokwandisa amandla oxinzelelo lomzimba, ukuze ukwazi ukumelana noxinzelelo ebomini.

5. Ukuphucula ukuguquguquka komzimba: Ukubaleka kunokunyusa ukuqina kwemisipha kunye nokuguquguquka kwamalungu.Ngokuhamba kwexesha, uya kufumanisa ukuba amalungu akho aqinile kwaye ulungelelwaniso lwakho luyaphucuka, nto leyo ekunceda ukuba ujongane ngcono neentshukumo ezahlukeneyo kunye nemisebenzi kubomi bemihla ngemihla.

6. Ukuphucula umgangatho wokulala: Ukubaleka kunokukunceda ukuba ulale ngokulula kwaye uphucule umgangatho wokulala.Ngokubaleka, unokulala ngokulula ebusuku, ulale ixesha elide, kwaye ulale ngcono.

7. Ingxaki yokuqunjelwa iphuculwe: Ukubaleka kunokukhuthaza i-peristalsis yamathumbu, ukwandisa umthamo kunye nomswakama we-stool, ngaloo ndlela kunceda ukuphucula iingxaki zokuqunjelwa.Ukuba uhlala ubaleka ixesha elide, impilo yakho yamathumbu iya kuphuculwa kakhulu.