Lokhu kusetshenziselwa ukuqeqeshwa okuphambene kuyokugcina ukujwayela kwakho okusha
Uma ungumuntu we-cycling junkie wangaphakathi, ungase uthandeke ukwenza indlela yakho yokuzivocavoca, usuku nosuku. Ngemuva kwalokho, kuyisimo sokumnandi esimnandi, kumnandi futhi kusetshenziselwa ukuvuselela umculo. Kodwa ukwenza umsebenzi ofanayo njalo ngosuku olulodwa akuwona umqondo omuhle, noma ngabe uyayithanda, ngoba kungabangela ukulimala ngokweqile, ukushisa , ukukhwabanisa noma ukukhathala.
Futhi njengoba umzimba wakho uvumelanisa nomsebenzi, kuzoba nzima ukuthola imiphumela; ungase uthinte ngisho ne- plateau yokuzivocavoca .
Yilapho ukuqeqesha okuphambene nakho kungena khona, indlela exhomeke kumasu amaningana okuzivocavoca ukuze kuthuthukiswe ukuqina komzimba nokuqina kwamasipha, ukukhuthazela nokuguquguquka. Ukuqeqesha ukuhamba emgwaqweni kungenye yezindlela ezingcono zokufaka ezihlukahlukene kunoma yiluphi uhlelo lokuzivocavoca, kuhlanganise nokuhamba ngebhayisikili yangaphakathi. Kuzothuthukisa ukuqina kwakho konke, kugcine ukhuthazekile, kukusize ugweme ukulimala futhi uvimbele impilo yakho yokuzivocavoca ekutholeni isitembu.
Kunezindlela eziningi ezehlukene zokuhamba ngesitimela-ngezinhlobo ezahlukene zokuzivocavoca kwenhliziyo, amandla noma ukuqeqeshwa kokumelana nokuzivocavoca umzimba. Ukuvimbela ukungalingani kwe-muscle , ukubheja kwakho okuhle ukufaka zonke izinhlobo ezintathu ohlelweni lwakho.
Kubuye kuhlakaniphe ukwenza amanye ama-workout azoba nomphumela wokubambisana ngebhayisikili yangaphakathi. Isibonelo, ukwakha ukukhuthazela kwenhliziyo ngenkathi usebenzisa amaqembu ahlukene ama-muscle, ukusebenza okuhle okuhambisanayo kuhlanganisa ukugijima noma ukugijima, ukuhamba okusheshayo, ukubhukuda, amanzi ajulile agijima , ukugoqa, ukugijima noma ukusebenzisa umshini we-elliptical.
Ukwakha amandla omzimba nokukhuthazela emzimbeni wakho ophezulu nangaphansi, ungenza ama-calisthenics, usebenzise imishini yokulinganisa isisindo samahhala, ama- kettlebells noma ama-resistance bands.
Ukuze uthuthukise ukuguquguquka okuphelele, khetha ukuqeqeshwa okulula, i- yoga , i-tai noma iklasi le-Pilates mat. Isici esilulekile sibaluleke kakhulu ngoba amaqembu athile ama-muscle-njengama- flexible hip , i-IT (illiotibial band), ne-trapezius ne-latissimus dorsi ngemuva-angase aqiniseke kakhulu ngebhayisikili yangaphakathi ukuze uqiniseke ukuthi uhlanganisa i- back back .
Ukuze ufake leminye imisebenzi emisebenzini yakho yokuzivocavoca, ungashintsha imisebenzi yakho kusukela osukwini olulodwa kuya kwesinye ngokwenza ibhayisikili langaphakathi ngelinye ilanga, ukubhukuda okulandelayo, ukwenza ukuqeqeshwa kwamabhayisikili nokuqeqeshwa kwamandla ngosuku olulandelayo, uthatha iklasi letilasi le-Pilates elilandelayo usuku nokunye.
Ake sibheke izinzuzo ezithile zezinhlobo eziyisikhombisa zokuzivocavoca:
- Ukugijima isebenzisa iningi lemisipha efanayo njengoba ibhayisikili langaphakathi futhi lifaka imisipha yakho esemqoka. Kuyindlela enhle yokuthuthukisa ukuqina kwakho. Kuyafana nokuhamba nokugijima okukhulu, okubandakanya umthelela omncane futhi uvame ukungabi nselele ngokomzimba.
- Ukubhukuda kungumsebenzi omuhle wokuqeqesha abagibeli bamahhashi ngoba ubeka umzimba wakho wonke-izingalo zakho, imilenze yakho, amahlombe akho kanye no-abs wakho. Ngaphezu kwalokho, inikeza ukuqeqeshwa kwe-cardiovascular stellar ngenkathi kungabi namthelela. Ukusebenza okujulile kwamanzi kunikeza umsebenzi omuhle, ongenomthelela ophansi wokuzivocavoca kwenhliziyo, futhi.
- Ukugijima ngesivinini esinamandla, kungakhathaliseki ukuthi kungaphandle noma kumshini wokugwedla, kuyisimo esihle senhliziyo senhliziyo. Iqinisa umzimba ophansi nomzimba ophezulu, ikakhulukazi i-quads (phambi kwamathanga akho), iziqhakazi, ugxuma, emuva nangaphezulu nangamahlombe.
- Ukudoba kuncike ekuhambeni okuhambayo okufana nokunyakaza okuhamba phambili okusetshenziselwa ukuhamba ngebhayisikili, okusho ukuthi uzoba yinselele yemisipha efanayo esetshenziselwa kokubili imisebenzi. Kungakhathaliseki ukuthi kwenziwa ngeqhwa noma ukugijima, ukudoba kungumsebenzi omncane onamandla omthelela we-quads namabhuzi. Njengebhonasi eyengeziwe, ingakwazi ukuthuthukisa amandla nobuciko obukhulu.
- Umshini we-elliptical uphinde uxhomeke ekuhambeni kwe-gliding, ngakho-ke isebenza amaqembu afanayo njengama-cycling angaphakathi. Kuye ngesilinganiso sokumelana nokulinganisa onakho kumshini, futhi ijubane oyisebenzisayo, ungathola ukudlala kwe-cardio okufana nebhayisikili yangaphakathi nokusebenza.
- I-Pilates , ukuzivocavoca komzimba okugcizelela ukuhamba kahle nokuphefumula kanye nokunyakaza okuqondile kungakusiza ukuba uguquguquke emisipha yakho, ukuphakama okukhulu kwezingxenyeni zakho kanye nomgogodla oqinile, okuvela kuwo ukukhiqiza amandla kuphazamiseka kwakho. Uma ujwayele ubuhlungu emuva, ukuthuthukisa umgomo oqinile kubalulekile.
- I-Yoga , omunye umkhuba womqondo, uthuthukisa amandla omzimba, ukuguquguquka nokugxila kwengqondo. Kungaba usizo ikakhulukazi ngamabhayisikili asekhaya ngoba eziningi zibhekene nezimo ze-hip flexers, ama-hamstrings ne-back back, izindawo ezingaba ziqinile kakhulu kumabhayisikili. Uhamba njengomuntu ohamba phambili obhekene nenja, ukwehla ukubhekana nenja nomuntu oyedwa anganikeza usizo oluhle. I-Yoga ingaba yinto enhle kakhulu ekusizeni ngebhayisikili yangaphakathi ngoba ezinye zifaka imisipha ehloswe esifubeni, ngemuva nangemuva, izindawo ezinganakwa kakhulu ngebhayisikili yangaphakathi.
Ekugcineni, ukwengeza izinhlobo ezahlukene zokuhamba emigodini yakho yokuhamba ngebhayisikili kungakusiza ukuqinisa imisipha ephikisayo emzimbeni wakho, ukuvimbela ukulimala futhi uthole amandla nokuqina. Ngokweqiniso kwe-synergistic, umphumela ohlangene walezi zinzuzo mkhulu kunani lemiphumela ngayinye ngoba uzokwazi ukugibela kangcono nangomdlandla omkhulu.