Ukushiya emqinisweni kuhle kumphefumulo, futhi ukuphuma emisebenzini evamile yokuzivocavoca kuhle ngomzimba. Noma kunjalo, iholide kungaba yisikhathi esiphelele sokuzivocavoca. Ngokuzikhulula kumkhuba wakho, uvula ingqondo yakho ngezindlela ezintsha zokuhambisa umzimba wakho, ujabule futhi ugcine umzimba wakho uvumelane ngenkathi uhlala eholidini.
I-Cardio
Uma ufuna ukugcina ukukhuthazela kwakho kwe- cardio ngenkathi ujabule, kunezinhlobonhlobo zeholide ezizokunikeza ukuqeqeshwa okuhle ngaphandle kokuzizwa uthanda ukuzivocavoca.
Eminye yokusebenza okuhle kakhulu ihlanganisa:
- Ukuhamba ogwini . Ukuhamba esihlabathini esithambile kuyisisindo sokubulala futhi kushisa amakholori amaningi kunokuhamba ngezinyawo. Abanye ochwepheshe basikisela ukuthi ungashisa ama-khalori amaningi kabili ehamba ngesihlabathi esithambile. Gcina uvikelekile ngokugqoka izicathulo (ungase uthole ama-shin splints uma uhamba ungenazicathulo isikhathi eside) futhi uhamba imizuzu embalwa ngesikhathi ukuze ujwayele. Uyomangala ukuthi kunzima kanjani.
- Ibhola le-volleyball . Ungashisa amakholori angu-150 ngehora, kuye ngokuthi usebenza kanzima kanjani futhi indlela enhle yokuhlangana nabanye abantu ogwini ngenkathi uzijabulisa.
- Ukushweza, ukubhukuda, nokubhukuda . Ukusesha kuyinto umzimba wokuzivocavoca umzimba ozokwenza inselele yonke imisipha emzimbeni wakho. Ngisho noma nje ugibela amaza futhi uwa, uzothola ukuqeqeshwa okuhle. I-Snorkeling ihamba kancane kancane, kodwa ungangezela ngamandla ngokubhukuda kancane kancane. Uma usebhishi elingenawo amagagasi amakhulu, gqoka i-snorkel gear yakho futhi ugijime futhi uphinde uhambe ngezinyawo ezimbalwa ukuze uthole igazi lakho lihamba.
- Ibhayisikili ehamba kancane . Ukugibela ibhayisikili elide kuyindlela enhle yokubona le ndawo ngenkathi ungena ekuzivocavoca umzimba okuphansi. Uma uthatha isikhathi sakho uhambe usuku lonke, uzoshisa amakholori ngaphandle kokucabanga ngakho.
- Izintaba . Noma kunini lapho ungeze khona ukuphakama ekuhambeni kwakho, uzoshisa ama-khalori amaningi. Uma uthwala isikhwama, uzothatha inselele ngokwengeziwe, sonke ngenkathi ujabulela imvelo encane. Hlola nge-concierge yakho yehhotela ukuze ubone ngokuhamba ngezinyawo eziseduzane noma uvakashele izintaba zendawo ukuze uthole imigwaqo eduze nezindawo ezinkulu zamadolobha amakhulu.
- Igalofu . Igalofu ingaba yinto yokuzivocavoca uma ugibela enqoleni bese uphuza ubhiya kuwo wonke umgodi. Uma ufuna ukushisa ama-khalori amaningi, noma kunjalo, thatha amaqembu akho bese uhamba. Uzoshisa amakholori angu-200-300 ngehora.
- Tennis . Njengegalofu, umdlalo we-tennis ungaba lula noma unzima njengoba ufuna. Ukuxosha ibhola futhi ukushaya njengoba u-Serena Williams noma u-Roger Federer uzokunika umsebenzi omkhulu, oshisa ama-calories angu-400 umuntu oyisigidi esingu-150.
- Ukuthenga . Kulungile, mhlawumbe ukuthenga akuwona umsebenzi ophezulu kakhulu, kodwa kungaba yi-aerobic kakhulu ngaphansi kwezimo ezifanele. Uma ukuthenga kungumsebenzi wakho wokuzikhethela, yenza ukuba ubale ngokuhamba ngokushesha, uthathe izitebhisi, futhi ugweme ukudla okunamafutha enkantolo yokudla.
Ukuphakamisa Izisindo Emgwaqweni
Ukuthola imisebenzi ye-cardio ejabulisayo kulula uma uhlala eholidini. Ukuphakamisa izisindo, kodwa, kubonisa inselela enkulu. Ngokuvamile awunayo imishini eminingi kanye nomcabango wokuya ekamelweni lokufaneleka lokungena kwehhotela akuyona into ekhangayo uma uzama ukuzijabulisa.
Awudingi ukwenza okuningi, noma kunjalo, ukugcina amandla akho kanye nemisipha ngenkathi ungaphandle kwedolobha. Ukuzivocavoca okusheshayo nokuzivocavoca umzimba, ukumelana namabhodlela noma amabhodlela amanzi aphelele kuzokugcina uqina futhi ulungele uze ubuyele ekhaya esimisweni sakho evamile.
Lezi zinsiza kuzokusiza ukuthi usebenze umzimba wakho ngemisebenzi emifushane, esebenzayo:
Kwenzekani Uma Ungavumeli Ukuzivocavoca
Uma unquma ukusebenzisa iholide lakho ukuphumula ekuzivocavoca ngokuphelele, ungase uzibuze ukuthi kwenzekani emzimbeni wakho. Uzohamba isikhathi esingakanani ngaphambi kokuba ulahlekelwe ukuqina? Ngabe usheshe ulahlekelwe kanjani ukukhuthazela kanye / noma imisipha ixhomeke kakhulu kwizakhi zakho zofuzo kodwa ngezansi ezinye iziqondiso ezijwayelekile:
- Amandla a-aerobic angancipha amaphesenti ka-5-10 emavikini amathathu.
- Zonke izinzuzo zakho zingase ziphele ngemuva kwezinyanga ezimbili zokungasebenzi
- Uma ukhona, ngokushesha ulahlekelwa impilo yakho, okubonakala kungenakulungile, akunjalo?
- Uvame ukulahlekelwa amandla okuthola i-aerobic ngokushesha kunamandla emisipha. Imisipha iqinisile futhi igcina inkumbulo yazo zonke lezo zivivinyo ozenzile.
Ukuthatha isonto cishe kungenzeka ngeke kwenze umehluko omkhulu kodwa, noma ngaphezulu kwalokho, futhi kungase kube nzima ukubuyela emazingeni akho wangaphambilini. Ukuthola izindlela zokuhlala njengento esebenzayo njengokwaziyo kuzokugcina ulungele, kukusize ugweme ukuzuza kwesisindo futhi wenze ukuguqula emuva empilweni yangempela kalula.
Umthombo:
I-American College of Sports Medicine. Izinkombandlela ze-ACSM zokuhlola nokuvivinya umzimba - "Ukugcinwa komphumela wokuqeqesha." I-7th ed. U-Baltimore, uMd: uLippincott Williams & Wilkins; 2006.