Indlela yokuzivocavoca ngakumbi ngokwesayensi nangempumelelo, ukunciphisa ithuba lokulimala, kwaye ufumane umzimba olungileyo ngokukhawuleza?

Phambi kokuba siqale inkqubo yokomelela kwezenzululwazi, kufuneka kuqala siqonde injongo yokuba sempilweni kunye nemeko yomzimba yomntu ngamnye. Ngaba ufuna ukulahlekelwa ngamafutha kunye nokwakha izihlunu, okanye ufuna ukuphucula umsebenzi wentliziyo kunye nemiphunga kwaye uhlale ulungile? Ukwazi imeko yomzimba wakho kunokukunceda ukuba uphuhlise isicwangciso sokufaneleka esilungiselelwe ngakumbi kwiimfuno zakho zomntu ngamnye, ukuze ukwazi ukufezekisa iziphumo ezifunwayo ngokukhawuleza.

Okokuqala, ukufudumala yinxalenye ebalulekileyo. Ukufudumala okufanelekileyo kunokuvuselela amaqela omzimba omzimba, ukuphakamisa ubushushu bomzimba, kunye nokuthintela ukulimala kwezemidlalo. Unokuchitha imizuzu eli-10 ufudumeza ngemithambo elula efana nokuhamba ngokukhawuleza, ukubaleka okanye ukolula okuguquguqukayo.

Okulandelayo kuza iseshoni yokuzivocavoca ngokusesikweni. Unokukhetha uqeqesho lwe-cardio okanye amandla ngokusekelwe kwiinjongo zakho kunye nezinto ozikhethayo. Ukuzivocavoca kweAerobic kunokunceda ukutshisa amanqatha kunye nokuphucula ukusebenza kwentliziyo kunye nemiphunga, njengokubaleka, ukudlala ibhola, ukutsiba intambo, ukuqubha okanye ukukhwela ibhayisekile, ukuqala ngoqeqesho oluphantsi, ukunyusa kancinci kancinci, kunokukunceda uphucule ingxaki yokutyeba.

Ukuqeqeshwa kwamandla kunceda ukwandisa ubunzima be-muscle kunye nokuphucula isantya se-metabolism esisiseko, njengokuqeqeshwa kwe-dumbbell, ukuqeqeshwa kwe-barbell, ngokusekelwe kwiintshukumo ezidibeneyo, ezifana ne-push-ups okanye i-squats, inokusebenzisa amaqela amaninzi emisipha emzimbeni kunye nokunceda ukuphucula umlinganiselo womzimba.

Xa uqeqesha ngokusesikweni, kucetyiswa ukuba = uqeqesho lokuqala lwamandla, emva koko ulungiselele umthambo we-aerobic, ufunde umgangatho ochanekileyo wokunyakaza, onokusebenza ngokufanelekileyo ukwandisa amafutha emisipha kunye nokunciphisa umngcipheko wokulimala.

Kwinkqubo yokomelela, indlela echanekileyo yokuphefumla ibalulekile. Ukuphefumla kunokunceda ukunika ioksijini, ukukhupha ikharbon diokside, kwaye kuthintele ukuminxa okanye ukungonwabi ngexesha lokuzilolonga. Kunconywa ukuba ukhuphe umoya xa usebenza kwaye uphefumle xa uphumla.

Ekupheleni komsebenzi, kufuneka wolule ngokufanelekileyo ukuze uphumle. Oku kunceda ukukhulula uxinzelelo lwe-muscle, ukukhuthaza ukubuyiswa kwemisipha, kunye nokuthintela ubuhlungu kunye nokulimala kwezemidlalo. Isenzo sokwelula singabandakanya i-static stretching, i-dynamic stretching okanye i-PNF yokwelula.

Ekugqibeleni, xa uphuhlisa inkqubo yokufaneleka kwesayensi, kuyafuneka ukuba ubeke ingqalelo kwilungiselelo elifanelekileyo lokuphumla kunye nokutya. Ukutya, ukulala nokuzivocavoca ukungabikho kwezinto ezintathu eziphambili, ukudibanisa umsebenzi kunye nokuphumla, ukuphumla ngokwaneleyo kunokukhuthaza ukuchacha kwezihlunu, kwaye ukutya okufanelekileyo kunokunika amandla kunye nezondlo ezifunekayo ukuze wenze umthambo.