Siza ukugqugquzela ubaba ukuba adle okulungile, ukuzivocavoca, futhi aphile kahle
Ingabe ukuqina kukababa wakho nemikhuba yokuphila enempilo kunzima? Ungathanda yini ukuba asebenzise umzimba wakhe adle ukudla okunomsoco ? Noma mhlawumbe uzama ukukhuthaza ubaba ukuba ayeke ukubhema noma anciphise ukuphuza kwakhe? Ukuhlanganisa lo muntu empilweni yakho ukushintsha isimiso sakhe mhlawumbe ngeke kusebenze. Kodwa kunezindlela ezingenangqondo zokumenza athathe imikhuba embalwa enempilo.
Yini Ekhuthaza Amadoda Ukuba Aphile?
Amadoda nabesifazane bahluke kakhulu uma kuziwa ngesisusa sezempilo. Ngenkathi kukhona ukungqubuzana phakathi kwabesilisa ababili, amadoda angaphansi kakhulu amathuba okugqugquzelwa yizici zangaphandle ezifana nesisindo somzimba, ukwakheka komzimba , ukubukeka, nesayizi yokugqoka. Futhi ucwaningo oluthile lubonisa ukuthi lapho amadoda eshukunyiswa yizici, ukuzibophezela kwabo emikhubeni enempilo kungase kube yinto encane.
Ngakho uthola kanjani umfana ukuqala-futhi unamathele ohlelweni-kahle? Ucwaningo lubonisa ukuthi uma uhlanganyela ohlangothini lwakhe lokuncintisana, kungenzeka ukuthi uphumelele. Isibonelo, uma ungathanda ukwenza ubaba ekwandiseni umsebenzi wakhe wansuku zonke, emcela ukuba asebenzise umzimba angase angasebenzi. Kodwa uma ummema ukuba ahlanganyele ezemidlalo, angabonisa isithakazelo esengeziwe.
Kwesinye isifundo sezingane ezincane, abacwaningi bathola ukuthi izinto ezithile ezithintekayo ezemidlalo, njengokuncintisana, ukubambisana, ukuthakazelisa, kanye nenselele cishe zithole umfana onesithakazelo ekusebenzeni kakhudlwana.
Ababhali bokufunda bathi amadoda avame ukukhuthazwa yizici ezihlobene nokusebenza kanye nokuziphatha okufana ne-ego, njengenjabulo yokuncintisana nokuqashelwa komphakathi.
Ukuzibheka nokuzimela nakho kubalulekile. Bobabili amadoda nabesifazane banamathuba amaningi okunamathela esimweni lapho bezwa ukuthi banemakhono futhi baphumelele , kodwa amadoda angase afune amathuba lapho angabonisa khona amandla nokukwazi.
Yini engasebenzi uma uzama ukugqugquzela ubaba wakho ukuba aphile? Ukungabi nalutho nokugxila phezulu ohlwini lwe-no-nos. Ukucwaningwa okushicilelwe ekubukeni kokudla kutholakale ukuthi imilayezo esaba ngokwesimo sempilo nokuhamba kahle ayinakusebenza kangcono kunemilayezo "ehlongozwayo." Ababhali bokufunda babonisa ukuthi kubalulekile ukwazi izethameli zakho ngoba impendulo yomuntu ngamunye kumlayezo uhlukile, kodwa ngokujwayelekile, bathole ukuthi ukunikeza isikhwama ngenzuzo enhle kuxhunywe kahle kunamazwi asuselwa kwesaba.
7 Izindlela Ezibucayi Zokuthuthukisa Impilo Kababa
Ukulungele ukubuthela ubaba wakho ukuze aphile? Sebenzisa noma yimuphi wale mibono ukukhipha ubaba wakho ukuthola futhi ahlale kahle. Ungakwazi ngisho ukuqoqa abantwabakho ukuza nemibono eyakho:
- Ukubuyisela futhi ubuyekeze. Ingabe ubaba wayedlala imidlalo esikoleni esiphakeme noma ekolishi? Uyazigcina yini izikhumbuzo ehhovisi lakhe noma egalaji ukugubha ukufeza kwakhe njengomdlali? Nika ubaba ithuba lokuziqhayisa ngezinsuku zakhe zenkazimulo bese umcela ukuthi akufundise lo mdlalo. Thatha ibhola bese uhlela izikhathi ezimbalwa lapho engakufundisa ukuphonsa. Ingabe uyihlo ulandelele? Yiya esikoleni esiphakeme sendawo futhi umenze aveze ambalwa okugijima. Bese umcela ukuthi akuqeqeshe inyanga noma ezimbili.
- Bhalisela uhambo noma umncintiswano. Bamba iqhaza likababa lokuncintisana bese ubhalisela umcimbi edolobheni lakubo. Mhlawumbe kukhona ukugijima okungu-5k noma uhambe ukuze uqeqesha ndawonye. Noma uthuli ebhayisikili likababa bese uqala ukuqeqesha ndawonye ukuhamba ngeqembu. Qinisekisa ukuthi lo mcimbi uwanele esikhathini esizayo (okungenani izinyanga ezingu-2-3) ngakho uyihlo uzwa ukuthi unesikhathi sokuma futhi uzizwe ekhululekile ngokuncintisana.
- Thola ubuchwepheshe. Uma ubaba wakho ehlala kude, cabanga ukumthola umthamo wokuzivocavoca futhi uhlanganyele naye inselelo yokudla noma yempilo. Abaculi abaningi, ngemikhiqizo efana ne-Fitbit ne-Polar, ikuvumela ukuthi uxhume nabangani nomndeni kuhlelo lokusebenza ukuqhathanisa izibalo. Ngakho wena nobaba banganselelana ngezinyawo ezingu-10,000-ngezinsuku zokuhamba ngosuku . I-Fitbit nayo inesici esisha esilandela ibhalansi ye-macronutrient . Ngakho-ke uma uzama ukuthola ubaba ukuba alale ukudla okudla okunamandla kanye nobhiya ukuze kube nokudla okunomsoco-mnandi, amaprotheni wokwakha imisipha ungabheka inqubekela phambili yomunye nomunye.
- Yenza ubungane obusha obuhle. Ngokusho kochwepheshe, ukumenywa ukuba uhlanganyele emsebenzini kungase kuthuthukise isisusa sokuzivocavoca. Ngakho-ke, isibonelo, uma ubaba enabangane abahamba ngezimpelasonto, bakhuthaze ukuba bamemele. Ukwesekwa kwezenhlalakahle nakho kuyasiza ekukhuthazeni ukunamathela ekudleni nasezinhlelo zokuzivocavoca. Ukuba nabangane abanempilo kungamsiza ukuba akhuthaze ukuhlanganyela kwakhe emisebenzini yezempilo futhi mhlawumbe ngisho nokunciphisa iqhaza lakhe emikhondweni encane enempilo, njengokubhema noma ukuphuza.
- Yenza ukudla okunomsoco ndawonye. Ucwaningo lwesayensi luye lwabonisa ukuthi sidla ngokuhlukile uma siseduze nabanye. Eqinisweni, sivame ukubonisa ukuziphatha kokudla kwabantu abaseduze kwethu. Esicwaningweni esisodwa, abacwaningi bathi "ukuvumelana nokuziphatha kwabanye kubalulekile futhi siyithola kuzuzisa." Uma uzama ukuthola ubaba ukuba ahlanze ukudla kwakhe, usethe isimiso sokudla masonto onke bese udla ndawonye. Ungenza ukudla okunempilo ekhaya noma uphume ukuze udle futhi uthole okukhethwa kukho okunomsoco, okudla okunomusa endaweni yokudlela oyithandayo.
- Khombisa izinzuzo zokusebenza. Uma ubaba ethanda ukushaya abafana bakhe esigabeni segalufu, mbonise ukuthi imisebenzi yokuzikhandla efana nokuqeqeshwa okusebenzayo izokwenza kanjani umdlalo wakhe. Kukhona izinhlelo eziningi ezitholakala ku-intanethi ngisho naku-intanethi ezihloselwe abantu abashayela igalofu. Izivivinyo eziningi zisiza ukwakha amandla nokuthuthukisa ibhalansi nokuzinza. Ungase ukwazi ngisho ukumkhuthaza ukuba ahlasele ama-sodas noma i-calorie ephakeme kakhulu ukuze alahlekelwe yi-fat belly ukuze i-swing yakhe iphumelele kakhulu.
- Funa izinhlelo zezemidlalo. Ubani iqembu lezemidlalo elithandayo likababa? Kunezinkanyezi eziningi ze-NFL, NBA kanye ne-NHL ezisekela imikhiqizo yezempilo nokunye okugqugquzela izinhlelo zokuzivocavoca. I-NFL ine-line-up yokusebenza okuphelele ukuthi ubaba angathanda ukuzama uma eyazi ukuthi kuyinto efanayo yokudlala eyenziwe ngumdlali ozithandayo.
Kungakhathaliseki ukuthi ukhetha kanjani ukugqugquzela ubaba wakho ukuba abe nempilo, khumbula ukuthi ukubamba iqhaza kwakho kusho ukuthi kusho okuningi kuye. Zama ukukhetha imisebenzi ongayenza ndawonye ukuze wakhe ubuhlobo obuqinile, obunempilo njengoba ukhuthaza impilo nempilo emndenini.
> Imithombo:
> Chiaki Ura, Tsutomu Taga, et al Izizathu zithonya ukugqugquzela ukuqala ukuzivocavoca phakathi kwabantu asebekhulile endaweni edolobheni. Journal Japanese of Geriatrics . Okthoba 2011
> Caudwell KM, uKeatley DA. Umphumela Wemiqondo Yomzimba Yamadoda Nesizathu Sokubamba I-Gym. Journal of Strength and Conditioning September 2016
> Kravitz L. Yini Ekhuthaza Abantu Ukuzivocavoca? www.ideafit.com.
> Teixeira PJ, Silva MN, Mata J, Palmeira AL, Markland D. Ukugqugquzela, ukuzimisela, nokulawulwa kwesisindo eside. I-International Journal Yokuzivocavoca Nokudla Komzimba . 2012; 9: 22. i-doi: 10.1186 / 1479-5868-9-22.