Ukuzivocavoca Kungaba Yindlela Enhle Yokuthuthukisa Ukuzethemba Kwakho
Kungakhathaliseki ukuthi umgomo wakho ngebhayisikili wendawo yangaphakathi ukunciphisa futhi ulahlekelwe isisindo , uqinise, uqeqeshe umcimbi noma uphuthumele ukucindezeleka kwakho , ungathola ibhonasi eyodwa ngaphandle komzamo owengeziwe: ukuthuthukiswa komzimba wakho.
Kalula nje, isithombe sakho somzimba ukumelela kwengqondo onomzimba wakho; kubonisa izimo zengqondo, izinkolelo, nemibono onayo ngomzimba wakho kanye nokuma nesayizi.
Ibuye ibonise ukuthi ukhululekile kanjani ukuzwa kuyo. Kuvamile ukuthanda izingxenye ezithile zakho hhayi abanye. Kodwa ukuba nesithombe somzimba ompofu ngokuvamile kungaba nemiphumela emibi kakhulu yokuphila kwakho, isimo sakho sengqondo nokuziphatha kwakho. Kungaba umbono omuhle ukuthatha izinyathelo zokuthuthukisa isithombe sakho somzimba, uma kunokwenzeka.
Kungaba lula ukwenza lokhu ngebhayisikili yangaphakathi, phakathi kwezinye izinhlobo zokuzivocavoca kwe-aerobic. Phela, izifundo eziningi ziye zathola ukuthi lapho abantu bevame ukuzivocavoca umzimba isikhathi eside, bahlangabezana nokuthuthukiswa komzimba wabo. Ucwaningo luye lwathola ukuthi abesifazane abasebenzisa ngesikhathi sokukhulelwa basabela kahle kakhulu ekushintsheni komzimba emzimbeni wabo kunabesifazane abahlala phansi ngesikhathi sezinyanga eziyisishiyagalolunye.
Isithombe somzimba nesayensi
Uma kuziwa ekukhuthazeni umzimba ukwaneliseka uma ungakhulelwe, ukuzivocavoca kwe-aerobic kungacacisa ukuqeqeshwa kokumelana.
Esifundweni se-2014 esithinta abesifazane abasha abangu-46 abanezinkinga zemizimba yomzimba, abacwaningi baseMcMaster University e-Ontario, eCanada, bathola ukuthi lapho abesifazane besenza ukuvivinya umzimba ngokuphindwe kathathu ngesonto emavikini ayisishiyagalombili, babika ukuthuthukiswa okukhulu ekuhloleni kwabo ukubukeka kwabo ukwehla okungaphezulu kokukhathazeka komphakathi kunabantu abaqeqesha ngamandla kathathu ngesonto.
Ukwengeza, isifundo se-2012 esibhedlela i-Children's Hospital sase-Eastern Ontario Research Institute eCanada sathola ukuthi lapho izingane ezingaphezu kuka-30 ezikhukhulayo zigibela ibhayisikili lapho zilalela umculo ngehora ngesikhathi, kabili ngesonto, amasonto angu-10, zenze ngcono kakhulu isithombe sabo somzimba kanye nokufaneleka kwabo kwezemfundo nezenhlalo. Ngokuqondene nokuthuthukiswa komzimba wabo, baphuthuka ekubukeni kwabo, ukuhlonipha isisindo kanye nomqondo wokubukeka kwabo, ngisho noma bengalahlekelwa yisisindo.
Indlela ukuhamba ngebhayisikili kuthuthukisa ngayo ukuzimela kwakho
Kunezindlela eziningi ezihlukene lapho ukuvivinya umzimba kwe-aerobic, ikakhulukazi ngebhayisikili, kungathuthukisa isithombe sakho somzimba. Okokuqala, ukuhamba ngamabhayisikili wangaphakathi kuyisimo esinamandla-isikhuthazo ngenxa yokukhululwa kwe- endorphins namanye amakhemikhali amakhono obuchopho. Kungaba yindlela enhle yokuthuthukisa umqondo wakho wokuzikhandla. Ungase uzithole ushiya i-gym ngokuqiniseka okukhulu ngemva kwesigaba esinzima. Ngempela, njengoba uthola ukufaneleka komzimba we-aerobic, amandla nokuqina kwamasipha, ungashintsha kusuka engqondweni yakho egxeka umzimba wakho kulowo owubuka njengenjini yamandla namandla.
Kodwa akudingeki ulinde ukuthi kwenzeke ngokwemvelo.
Ungathatha izinyathelo ezihlukahlukene ukukhipha imiphumela ekuqondeni kokubonga okukhulu komzimba. Nansi indlela:
- Gxila kulokho umzimba wakho ongakwenza: Esikhundleni sokukhathazeka ngendlela okubukeka ngayo, okuyinto elula kakhulu ukuyenza emphakathini wethu osemusha kanye nobuhle, yenza umzamo omkhulu wokuqonda umzimba wakho njengensimbi yamandla namandla manje. Hlola ukuthi imisipha yakho izwa kanjani njengoba iqhuma amaphuzu nokuthi amaphaphu nenhliziyo yakho uzizwa kanjani njengoba uzikhandla. Khona-ke, hlela izinguquko zomzimba ozizwayo lapho uthola amandla, isivinini, amandla kanye namandla emiphakathini yakho yokuhamba ngezinyawo lapho uhlanganyela ngezikhathi ezijwayelekile zokuhamba ngebhayisikili.
- Hlola imisipha yakho: Ngokuhamba ngebhayisikili wendawo yangaphakathi, kuzomele uhlakulele ama-curve ezindaweni ezithile njengoba uthuthukisa amandla amakhulu emisipha emathole akho, emigqeni nasemigqeni yamathanga akho, ama-triceps akho kanye ne-glutes. Unganqikazi ukubheka futhi uwazise. Ziqhenye ngalokhu kuchazwa kwemisipha-ibheji lomzimba namandla!
- Zinike isikhathi sokuphumula: Izinsuku ezithile, awunayo into edingekayo: Kuyiqiniso kubahlanganyeli bendawo yokuhamba ngebhayisikili nabafundisi ngokufanayo. Mhlawumbe awuzange ulale ngokwanele ubusuku obuphambili noma usuke ukhathele nje ngalolo suku. Isizathu esiyinhloko sokuthi awukho ekusebenzeni kwakho kwezinga eliphezulu akukhathaleki, uma nje kungumngcwabo wesikhashana. Uma kuwukuphela kwe-off, mane ususe phansi bese uzinqamulela ukungahle ube sefomu eliphezulu futhi unike amaphuzu womzimba wakho ukuthi wenze ukuqeqeshwa noma kunjalo.
- Gwema ukuziqhathanisa nabanye: Kuyinto yokulahlekelwa iseluleko, noma yikuphi indlela oyiqhekeza ngayo. Qhathanisa ngokwakho ne-triathlete eklasini lakho lokuhamba ngebhayisikili, futhi uzozizwa sengathi awukwazi ukulinganisa. Qhathanisa wena no-newbie ongaphandle, futhi ungase uzizwe uphakeme kakhulu ngaphambi kokuthi ulahlwe. Ngakho-ke, yeka ukudlala umdlalo wokufanisa! Kunalokho, cabanga ngalokho ongakwenza manje kuqhathaniswa nalokho ongakwenza uma uqala ukuhamba ngebhayisikili yangaphakathi. Yazisa umehluko!
- Yamukela i-mantra yokunika amandla: Ingqondo iyithuluzi elinamandla futhi linamagama ambalwa akhethiwe kahle-i-mantra! -ukulahlwa kwakho kungakugqugquzela ukuba ukhuthazele noma ukhawule umzamo wakho ngezinhlamvu ezimbalwa uma ukukhathala kungena futhi uzizwe uziqhenya kulokho umzimba wakho owenzayo. Akukhona lokho kuphela, kodwa njalo uthi ngokwakho "Nginamandla; Nginamandla! "Noma" Ngingamandla! "Noma" Angikwazi ukukhubaza! "- futhi uzoyikholelwa futhi ubuke umzimba wakho unamandla, uyakwazi futhi uyasabeka.
- Thuthukisa umzimba wakho: Emva kweseshini esihamba phambili sokuhamba ngebhayisikili, phatha umzimba wakho kwisethi eyengeziwe yokwelula okuzizwela, usuku olune-roller ye-foam ukuze unciphise umfutho we-muscle noma ukusikhipha noma ukucwilisa okunethezeka emhubheni oshisayo. Hlanganisa umswakama we-moisturizer owenziwe kahle othokozelayo. Hlaziya futhi uthuthuke kulokho okufezile.
Khumbula, umzimba wakho uyisipho esimangalisayo-ukufunda ukubonga ngalokho ongakwenza, kokubili ngaphakathi nangaphandle kwe-studio yebhayisikili, kungakusiza uziqhenye ngobunikazi kuwo. Ukuhlakulela ukubonga komzimba nakho kungakugqugquzela ukuba usebenze kanzima, wenze ngcono futhi uhambe ngaphesheya kwendawo yakho yokududuza ngenkathi uzizwa unamandla okuziqhenya nokwaneliseka.
Imithombo:
Khodamoradpoor, M., et al. "Umphumela wokuzivocavoca kwe-aerobic nokuqeqeshwa kokumelana nomzimba womzimba wesifazane" ku- Archives of Applied Science Research , 2012, 4 (6): 2345-2349.
UMartin Ginis, KA, et al. "Imiphumela yokuqeqeshwa kwe-aerobic-versus power-image emzimbeni wesimame phakathi kwabesifazane abasebasha abanezimo zomzimba zangaphambilini" ku- Body Image, ngoJuni 2014; 11 (3): 219-27.
I-Goldfield, i-GS, ne-al. "Imiphumela Yokuzivocavoca Nge-Aerobic Ekusebenzeni Kwezengqondo Zezinsana Ezingaphezu Kwesisindo Noma Ezikhulu" ku- Journal of Pediatric Psychology, ngoNovemba / Disemba 2012; 37 (10): 1136-1147.