Uma unqume ukuthi yisikhathi sokuqala ukuhamba ngempilo, ukuqina, nokulahlekelwa isisindo, usuvele uthathe isinyathelo sokuqala esikhulu. Ukuhamba kuyindlela ephumelelayo, engokwemvelo yokufeza inani lomsebenzi wansuku zonke olwenzelwe ukuphathwa kwesisindo nempilo enhle.
Ukuhamba kukusiza ukuthi ushise ama-calories namafutha, okudingekayo ukuze ulahlekelwe isisindo. Isiphakamiso simizuzu engama-60 ngosuku ngezikhathi ezimbalwa ngesonto.
Ngokuvamile, kumuntu oyisigidi esingu-160, ukuhamba kuzoshisa cishe amakholori angu-100 ngeyhilomitha ngayinye. Okuhle kunakho konke, kungabizi-akukho kubaluleka okubalulekile okudingekayo-futhi kungenziwa noma kuphi. Ehlanganiswe nokudla okulinganiselayo, ungaqala ukufeza imigomo yakho.
Uma usanda kuqalisa, thatha isikhathi ukuzijwayeza ngezinto eziyisisekelo. Uma usuhamba ungasebenzisa indlela yakho ukuze uhambe kahle ngemaminithi angu-30 kuya ehoreni, izinga lomsebenzi owenzelwe ukunciphisa izingozi zesifo senhliziyo , uhlobo lwesibili sikashukela, umdlavuza webele, umdlavuza wekolon, nokuningi.
Ingabe Ukuhamba Kakhulu Kunokugijima?
Kungase kube nomuzwa wokuthi ukuhamba kunomthelela ophansi kakhulu ukuze ube nethonya elinomthelela kwisisindo sakho, kodwa lokho akulona iqiniso. Ikakhulukazi uma uqala nje, ukugijima kungase kube kakhulu kakhulu futhi akuyona eyona engcono kakhulu yokulahlekelwa isisindo somzimba wonke umuntu .
Ekugcineni, kufinyelela esimweni sakho nasezidingo zakho. Yazi ukuthi uhlelo lokuhamba luyimpumelelo yokuvivinya umzimba futhi kungaholela ekulahlekelweni kwesisindo nge-calorie efanele ibhalansi, ngakho akufanele uzizwe sengathi awukwenzi ngokwanele.
Eqinisweni, kungase kube lula ukunamathela kuhlelo lokuhamba esikhundleni secebo elihle.
Ngaphambi kokuthi Uqale
Kunezinto ezimbalwa okufanele uzicabangele uma uqala uhlelo lokuhamba:
- Ukulungiselela ukuhamba : Funda ukuthi yini okudingeka uyenze ngaphambi kokuthi uqale uhlelo lokuhamba. Lokhu kungabandakanya ukuthola iseluleko sezokwelapha, ukutshala izimali zokuhamba eziyisisekelo njengezicathulo nezingubo zokugqoka, nokuningi.
- Indlela Yokuhamba : Ngokulandelayo, uzofunda amakhono amahle okuhamba, ugxile ekuhleleni okufanele, ukusebenzisa izikhali nokunyakaza komlenze.
- ISimiso sokuhamba: Hlola ukuthi uhamba kangaki, ukuthi uhamba ngokushesha kangakanani, uhamba ngezinhlobo ezahlukene zokuhamba, nokuthi ude kangakanani ukukwakha kuze kufike kumaminithi angu-30-60 ngosuku.
- Ukuhlala Ukhuthazwe: Hlola amasu okuzigcina uhamba futhi ugwema amaphutha avamile.
Zonke izeluleko ezifakiwe zilungile ukuhamba ngaphakathi endlini noma ngaphandle. Ukuqala, sizobona uma umzimba wakho unesidingo esikhethekile ngaphambi kokuqala uhlelo lokuzivocavoca. Khona-ke kuvuliwe ukugqoka izingubo nezicathulo.
Nini Ukuthola I-Medical Check-Up Ngaphambi Kokuqala Uhlelo Lokuhamba
Thintana nomhlinzeki wakho wezokwelapha ukuthola isheke noma ukubonisana ngaphambi kokuba uqale uhlelo lwakho lokuhamba uma noma yikuphi kwalokhu kusebenza kuwe:
- Usuhlezi iminyaka eminingi noma ngaphezulu
- Okwamanje awusebenzi futhi uneminyaka engaphezu kwengu-65
- Utholwe ukuthi unezinkinga zenhliziyo
- Ukukhulelwa
- Umfutho wegazi ophezulu
- Isifo sikashukela
- Unesihlungu esifubeni, ikakhulu uma uzikhandla.
- Uvame ukuzizwa ukhululekile noma unesihluthulelo esibi kakhulu
- Ezinye izimo zezokwelapha
Ukuhlanganisa Okunye Ukuzivocavoca
Uma usuhambile kakhulu ungafaka ukugijima noma ukuqeqeshwa kwesikhashana ukufaka ukuqeqeshwa kwamandla nokuhlukahluka.
Kodwa kufanele ugxile ekuqeqeshweni kwamandla kanye nokuhamba kwakho kwesimiso sokulahlekelwa isisindo?
Ukuqeqeshwa kwamandla kungakusiza ushise amakholori amaningi futhi kunezinzuzo ze-metabolism yakho, imisipha, nokuningi. Njengoba uthola ukhululekile ngokwengeziwe ngomkhuba wakho wokuhamba, cabanga ngokungeza usuku lokulinganisela ukuvuna izinzuzo. Ngaphandle kwalokho, zama ukuhamba ngezinsimbi-kodwa qiniseka ukuthi uyakwenza kahle ! Izindwangu ezithandwayo zamazinyo nezindwangu empeleni azikhuthazwa. Kunezindlela ezingcono kakhulu zokusebenzisa izisindo zokuhamba, ngenengozi encane yokulimala.
Ukubeka Ukulindela Okungokoqobo
Into ebalulekile okumelwe uyikhumbule ukuyiqonda.
Ungakhathazeki ngokwakho uma ungakwazi ukuhamba amabanga amade ngokushesha-uzosebenza kubo! Ikakhulukazi uma ungumuntu omusha wokuzivocavoca, gxila ekuqaleni kokuhamba kancane nokuvumelana. Uzobona umzimba wakho uqina njengoba isikhathi siya.
Enye inqubo ewusizo ibeka imigomo ye-SMART . Lezi yizinhloso eziqondile, ezilinganiselwe, ezitholakala, ezifinyelelekayo, kanye nezifike ngesikhathi ezizokusiza ukuthi uhlele ukuhamba kwakho futhi ukunike okuthile okumele usebenze.
Futhi, shintsha njengoba uhamba ngokuya ngendlela ozizwa ngayo nokuthi yimiphi imiphumela oyibonayo. Uma uhlelo lwakho lungasebenzi, hlanganisa futhi uhlolisise.
Uma usuhamba phambili kusuka kudokotela wakho (uma kudingeka), kufanele uqale ukuhlola gear kanye namasu. Qala amancane-okuyisisekelo esincane kuzokwakha ekuqaleni bese ungabeka imali engaphezulu komugqa.