Ukuthola nokuhlala ngesimo emva kweminyaka engu-50 kulula uma ulandela ezinye izinto eziyisisekelo
Kwabaningi baseMelika namuhla, ukufeza noma ukugcina izinga lokuzivocavoca elihle kungumngeni, kodwa kubesifazane abaphendulela ama-50, ukuzikhandla kungaba nomuzwa onzima kakhulu. Namuhla kunezinhlelo eziningi zokulahlekelwa kwesisindo, imishini yokuzivocavoca, kanye nemigomo yokuzivocavoca okumele ukhethe kunanini ngaphambili, kodwa izibalo zisikhumbuza ukuthi siphume kanjani njengezwe.
Amathiphu Wokuhlala Ufanelekile Ngemuva kweminyaka engu-50
Njengoba kunzima ukuthi kubonakale, kunezindlela ezithile ezilula futhi eziphumelelayo zokuhlala zifanelekile ngemva kweminyaka engu-50. Lezi zeluleko ezinhlanu ezilula zingakusiza ukuthi uthole (futhi uhlale) ulungele eminyakeni engu-50 nangaphezulu.
- Phakamisa isisindo
Ukuphakamisa isisindo kungase kube yindlela engcono kunazo zonke kwabesifazane asebekhulile ukugcina ukuqina komzimba wonke futhi bayeke ukuzuza okunciphisa amafutha okuhamba kancane. Ukwakhiwa kwamandla okuqeqesha ngesisindo kunokwenzeka kunanoma yisiphi isikhathi, kanti ezinye izifundo zibonisa abesifazane besakhiwo sabo sama-70 ukwakha imisipha ebalulekile ngokuphakamisa izinsimbi izikhathi 2-3 ngesonto. - Hamba njalo
Ukuhamba kuye kwaboniswa njalo ukuthuthukisa ukuqina komzimba, ukusiza ukulawula isisindo, nokuthuthukisa isimo sengqondo kulabo abagcina isimiso sokuhamba njalo. Noma yikuphi ukuzivocavoca kwe-aerobic (ukuhamba ngebhayisikili, ukugijima, ukubhukuda) kuhle ukugcina amazinga aphansi omzimba womzimba nokuthuthukisa ukuguquguquka kwemvelo kanye nezwi lomzimba jikelele, kodwa emva kweminyaka engu-50, ukuhamba kunamathuba athile. Ingozi yokulimala iphansi kakhulu, ngakho cishe wonke owesifazane angaphuma futhi aqale ukuhamba ngokushesha. Ukuhamba kungenziwa esimweni sezulu esikhulu, akukho mishini ekhethekile edingekayo. Mhlawumbe inzuzo enkulu yokuhamba ukuthi iyasiza. Ukuhamba ngezinkambo, ukunikeza isilwane sakho sokuzivocavoca, ukuxhumana nabantu, noma ukuphuma emoyeni omusha konke kufakwe izinzuzo zokusebenzisa isimiso sokuhamba ukugcina impilo. Ukuhlanganisa ukuhamba nokuqeqeshwa kwesisindo futhi uzoba nendlela elula futhi ephumelelayo yokuthola nokuhlala, ngesimo emva kweminyaka engu-50.
- Yenza ezinye izikhathi eziphezulu zokuzama
Ukuqeqeshwa kwesikhashana kuyindlela enhle yokuthuthukisa impilo yonke. Kuyashesha futhi kuphumelele, kodwa kungaba yinselele. Ukuze uthole izinzuzo zokuqeqeshwa kwesikhashana nokunciphisa ingozi, qala kancane kancane futhi umise uma ugobile. Isibonelo, uma uhamba ukuhamba, ukwandisa ijubane lakho imizuzwana engu-30, bese ubuyela esivumelwaneni sakho esivamile. Phinda lokhu kuqhuma kwe-30 kwesibili ngemva kwemizuzu emihlanu. Qhubeka uze uqede ama-bursts amahlanu, ama-30 wesibili. Njengoba izinsuku namaviki ahamba, ungathola ukuthi ufuna ukugijima phakathi naleso sikhathi se-30. Ubuhle bokuqeqeshwa kwesikhashana ukuthi ulawula umzamo nenombolo ye-reps. Uma usuvele usesimweni esihle, ungangezela ukuqeqeshwa kwesikhashana esiphakeme kakhulu bese ukhahlela isikhwama. Uma uqala ngezikhathi, qaphela njalo noma yiziphi izibonakaliso zokuxwayisa ozibeka phezu kwazo.
- Yenza Ukuzivocavoca Okuyinhloko
Njengoba sikhula futhi singasebenzi kancane, amandla okuqala ngokuvamile ayingxenye yezinto zokuqala ezihluphekayo. Amandla angaphansi komzimba angabangela umphumela we-domino wezinye izinhlungu nempilo ngenxa yomzimba omzimba ompofu nokulungiswa okungalungile. Izimpande ezincane, izintambo, amadolo nezintambo ngokuvamile zilandelwa emuva emandleni amancane omzimba. Imisipha yomzimba ihlanganisa okungaphezulu nje kwe-abs, ngakho-ke kubalulekile ukuthi uhlale usebenza kahle. Yenza umsebenzi wokubamba ngokuyisisekelo (ngenhla) 3-4 izikhathi ngesonto ngalinye ukuze ugcine amandla akho omzimba nokuzinza.Ezinye izindlela ezinhle zokugcina imisipha yakho yomzimba yilabo abenza umzimba olula wezitho zomzimba eziphoqelela ukuthi umgogodla usebenze njengoba uzinzisa umzimba wakho. Cabanga ukwenza lezi zivivinyo nsuku zonke:
- Yidla amaprotheni anele
Abesifazane abaningi asebekhulile abatholi amaprotheni okwanele ukuze balondoloze isisindo somzimba. Amaprotheni yisakhi esikhulu sokwakha umzimba, futhi ngenxa yokuthi ayigcinwanga, kufanele azaliswe njalo. Amaprotheni angaphelele (lawo anama-amino acid ayisishiyagalombili) noma angaphelele (engenakho amino acid abalulekile). Amaprotheni agcwele ayatholakala ezinhlokweni eziningi zezilwane ezinjengenyama, inhlanzi namaqanda ngesikhathi amaprotheni angaphelele ngokuvamile atholakala emifinini, izithelo, namantongomane. Abadlali bezitshalo ezivame ukudlala imifino bavame ukuhlukumeza ukuthola amaprotheni anele uma bengayinaki indlela abahlanganisa ngayo imithombo yokudla. Uma ungatholi amaprotheni anele, kungaba nzima ukwakha noma ukugcina imisipha. Uma ungumuntu wezitshalo, kubaluleke nakakhulu ukuthi ufunde ukuthi ungathola kanjani okwanele kulomsoco obalulekile.
Ukuthola, nokuhlala, ngokuma ngemva kweminyaka engu-50 kungenzeka, kodwa kudinga ukunyakaza okuqhubekayo nolwazi oluthe xaxa ukuze uthole okuningi emsebenzini wakho.