Ubusika lelinye lawona maxesha alungileyo onyaka ukuze ube sempilweni.

Abantu abaninzi bakhetha ukuzilolonga ehlotyeni, kubanda kakhulu ebusika kuya kumisa umthambo wokuqina, le ndlela yokuziphatha ayilunganga. Kweli xesha libandayo, umzimba ufuna ubushushu obungakumbi ukuze ugcine ubushushu bomzimba, ngoko ke inkqubo yokugawula umzimba iya kuba namandla ngakumbi kunamanye amaxesha onyaka.

Olu phawu lwenza ukuba ukomelela kwasebusika kube nezi nzuzo zilandelayo:

1. Ukonyusa isantya semetabolism yomzimba: ebusika, umzimba udinga iikhalori ezininzi zokugcina ubushushu bomzimba, ngoko ke imisebenzi efanelekileyo yokuqina komzimba inokunyusa isantya semetabolism yomzimba, incede umzimba ukuba utye iikhalori ezininzi, kwaye uphephe ukugcina inyama ebusika, eluncedo kakhulu kubantu abafuna ukunciphisa umzimba okanye ukulawula ubunzima.

2. Ukuphucula umsebenzi we-cardiopulmonary: ukufaneleka kwebusika kunokuphucula umsebenzi we-cardiopulmonary, ukwandisa ukunyamezela komzimba kunye nokukhuseleka, kunye nokukhusela ngokufanelekileyo ukubanda kunye nomkhuhlane. Ngenxa yobushushu obusezantsi ebusika, ukuphefumla kuba nzulu kwaye komelele, oku kunceda ekuphuculeni ukusebenza kwentliziyo nemiphunga, ukonyusa ioksijini yomzimba, kwaye kukugcina kumzimba owomeleleyo.

3. Ukunciphisa uxinzelelo kunye nokuphucula isimo sengqondo: ukufaneleka kwebusika kunokukhulula uxinzelelo kunye noxinzelelo emzimbeni, ngelixa ukhuthaza ukukhutshwa kwe-endorphins kunye ne-dopamine kunye nezinye iikhemikhali zengqondo, ezinokwenza abantu bazive bevuya kwaye bekhululekile, kwaye baqhube ngokufanelekileyo iimvakalelo ezimbi.

4. Ukuthintela ukulahleka kwemisipha: Ukuzivocavoca umzimba kunokusebenzisa iqela le-muscle yomzimba, ugweme iingxaki zokulahlekelwa kwemisipha ezibangelwa ukuhlala ixesha elide, ukuthintela izifo ezingaphantsi kwezempilo ezinjengeentlungu zangasemva kunye noxinzelelo lwemisipha, kwaye ikuvumela ukuba ugcine umzimba wakho uguquguquke ngakumbi. .

5. Ukuthintela i-osteoporosis: Ukufaneleka ebusika kunokunyusa ukuxinana kwamathambo kunye nokukhusela i-osteoporosis. Ngenxa yokubanda kwamaqondo obushushu ebusika, umzimba ukhupha ihomoni eninzi yeparathyroid, ekhuthaza ukukhula nophuhliso lwamathambo, inceda abakwishumi elivisayo ukuba bakhule babe bade, kwaye inokuthintela nokunciphisa ukulimala ngexesha lemidlalo.

Ngelizwi, ukugcina kufanelekile ebusika kuneenzuzo ezininzi, ezinokusinceda sihlale sisempilweni, sihle kwaye sinesimo sengqondo esihle. Ke, masithabathe eli xesha lokutshisa amanqatha egolide kwaye sityala imali ngokukhutheleyo kwimisebenzi yokomelela!

Ukufaneleka kwebusika kufuneka kuhlawule ingqalelo kumanyathelo abandayo, akukwazi ukugqoka ukukhanya kakhulu, ngakumbi xa umthambo wangaphandle, ukugqoka i-windbreaker ukuxhathisa umoya obandayo.

Ukuphindaphinda kokufaneleka ebusika ngamaxesha angama-3-4 ngeveki, akukho ngaphezu kweyure eli-1 ngexesha ngalinye. Iinkqubo zokuzilolonga zinokuqala ngemidlalo onomdla kuyo, njengokubaleka, ukudansa, ukuzilolonga ngobunzima, i-aerobics, njl.