Uma usemusha, ungase udideke ngokuthi ungazivocavoca kanjani ukuze uqiniseke, uhlale uphilile noma, kwabanye, ulahlekelwe noma ukhululeke. Izindaba ezinhle ukuthi, ayikho indlela efanele yokusebenza futhi akukho ukuqeqeshwa okuphelele okumelwe ukwenze ukuze ulungele.
Nakuba kuyiqiniso, kusiza ukufunda ngezindlela ezahlukene ongazenza ngazo ukuze ujabule, ufinyelele imigomo yakho futhi ugweme ukuzilimaza.
Ukuzivocavoca
Into enhle ngokuzivocavoca kwentsha yukuthi cishe nganoma yimuphi umsebenzi owenza ukuba uhambe uyasebenza. Kufanele uzame ukungena ekuzivocavoca okunamandla okungaphezulu kwehora elilodwa ngosuku okungenani izinsuku ezingu-3 ngesonto futhi umsebenzi ovamile, olinganiselayo phakathi nesonto lonke. Ngezansi izinhlobo ezahlukene zomsebenzi okumele zifake isonto ngalinye:
- I-High-Intensity Cardio - Lokhu kufaka phakathi imidlalo efana nebhola, i-tennis, ibhola lebhola, i-volleyball, i-basketball, njll. Kuhlanganisa ukuhamba okusheshayo , ukugijima, ukugibela ibhayisikili, ukubhukuda noma ukuxosha ingane yakini ecasulayo. Njalo qiniseka ukuthi ugqoke gear efanelekile gear noma yikuphi okukhethayo futhi, njengoba kushiwo ngaphambilini, zama leveli yezenzo okungenani izikhathi ezintathu ngesonto.
- Ukuphakamisa Izisindo . Lolu hlobo lokuqeqesha lusiza ukwakha amandla nokukhuthazela. Kungabandakanya imisebenzi engakhiwe njengokusebenzisa imishini yokudlala noma izihlahla ezikhuphukayo. Kungabandakanya nokusebenza kwamandla ahlelekile ngezivivinyo ezifana nezikwele , ama- pushups noma ama- crunches usebenzisa izisindo, imishini, noma isisindo sakho somzimba . Njalo usebenze nomuntu omdala, umqeqeshi, umqeqeshi noma esinye isazi ngaphambi kokuba uqale ukuphakamisa izisindo ukuze uqiniseke ukuthi uyazi ukuthi kufanele uziphathe kanjani kahle nokuthi uzowenza kanjani ngendlela efanele. Ungase usuvele uphakamisa izinsimbi uma udlala imidlalo kodwa, uma kungenjalo, ungangezela lolu hlobo lomsebenzi izinsuku ezingu-2 kuya kwezingu-3 ngesonto, okungenani usuku lokuphumula phakathi. Funda kabanzi mayelana nokuqeqeshwa kwamandla wezingane ezisencane .
- Umsebenzi ojwayelekile . Ngaphandle kokuhlanganyela emdlalweni noma eminye imisebenzi efana nokugijima noma ukugibela ibhayisikili yakho, kufanele futhi ufake umsebenzi ojwayelekile osukwini lwakho, okusho ukunciphisa isikhathi esiningi ohlala ngaso kukhompyutha noma umdlalo wevidiyo. Lokhu kungafaka imidlalo esebenzayo (njenge-Wii noma i-Dance Dance Revolution), ukuthatha izinyawo, ukulwa nabangani bakho noma ukuphonsa ibhola ngemuva. Lokhu kuyinto ongayenza nsuku zonke, ikakhulukazi ezinsukwini ozenza kanzima, ukusebenza okuhlelekile.
Sebenzisa ama-Don'ts
- Ukuphakamisa amandla . Lolu hlobo lokuqeqesha luhilela ukuphakama okukhulu, ngokuvamile okugxila ekutheni ungaphakamisa kangakanani ngesikhathi esisodwa. Lolu hlobo lokuqeqesha alunconywa kwentsha ngoba kunzima ukusebenzisa ifomu elihle futhi umzimba ungagxila kakhulu ngokungazelelwe, okwenza ukulimala.
- Ukuzivocavoca ngokweqile . Ukusebenzisa okuningi kungabangela nokulimala, ukudluliselwa ngokweqile, kanye namantombazane, ushintsho emigqeni yokuya esikhathini engaholela ekulahlekelweni kwethambo. Ngezinye izikhathi kunzima ukwazi ukuthi kuningi kangakanani ngoba wonke umuntu angakwazi ukubekezelela isilinganiso esiningi sokuzivocavoca. Kodwa-ke, ukusebenzisa izikhathi eziningana ngosuku noma amahora ambalwa mhlawumbe kuningi kunoma ubani. Ukulandela imihlahlandlela nokuzivocavoca cishe ihora ngosuku kuyindawo enhle yokuqala.
- Lindela imiphumela engafanele . Nakuba kuhle ukuba nemigomo yokuthuthukisa umzimba wakho, asikwazi ukulawula njalo ukuthi yini esingayishintsha. Uma ufuna imisipha emikhulu, yilokho okwenzeka ngemuva kokukhulelwa, nakuba ungakwazi njalo ukwakha amandla nganoma yisiphi isikhathi. Uma ufuna ukunciphisa umzimba, ukuzivocavoca kanye nokudla okunempilo kuyisihluthulelo kodwa ungalindeli ukulahlekelwa kwesisindo esikhulu ebusuku. Ukulahleka kwesisindo esihlala njalo, okuphephile kuyinkqubo encane futhi kuzama ukusheshisa ngokudla okunomsoco noma ukuvivinya umzimba ngokweqile.
Amathiphu Wokuthola Ukuzivocavoca Okuningi
Uma udlala emidlalweni, cishe usebenzise umkhuba, imidlalo neminye imisebenzi ukuze uhlale umatasa.
Uma kungenjalo, kungase kudingeke ukuba ube nokuzivocavoca mayelana nokuvivinya umzimba, ikakhulukazi uma ungazange ube nelungelo lokwenza imisebenzi ehlukile ukuthola ukuthi yini oyithandayo nokuthi uyini. Ezinye imibono:
- Hamba, ibhayisikili noma skate uye esikoleni, uma lokho kuyindlela
- Buza abazali bakho ukuthi ungakwazi ukuya ejimini nabo noma uma kukhona isikhungo somphakathi wangakini ongasisebenzisa
- Yenza umzimba wokuzivocavoca umzimba
- Uma uhamba esitolo noma esitolo sendawo yezitolo, hamba uhambe kunokuhlala endaweni eyodwa noma udla i-junk enkantolo yokudla
- Yakha isimiso esisha lapho uhamba khona, i-inline skate noma ugijima nsuku zonke uma ufika ekhaya kusuka esikoleni noma ngaphambi kokudla. Uma ungafuni ukusebenzisa ngaphandle, cela abangani bakho noma ilunga lomndeni ukuba lihambe nawe noma usebenzise ividiyo yokuzivocavoca ekamelweni lakho
- Yenza imisebenzi ethile. Ukushiya amaqabunga noma ukushayela i-driveway kungashisa ngempela amakholori ngenkathi wenza abazali bakho bajabule
- Thatha inja uhambo olude
Imiphi imibono ongayithola? Bhala phansi izinto ocabanga ukuthi uzokujabulela futhi uzibophezele ukuzenza njalo. Uma ungazi ukuthi ungaqala kuphi, khuluma nabangani bakho, umndeni noma umuntu omethembayo ngalokho ongakwenza. Khumbula ukuthi noma yimuphi umsebenzi owenza ukuhamba uyasebenza, ngakho qala ngento oyithandayo bese ugxila ekuzijabuliseni.
> Imithombo:
> Ikomidi Lemithi Yezokwelapha Nokufaneleka. Izingane zokwelapha. 2001 Jun; 107 (6): 1470-2.
> Iziqondiso zomsebenzi womzimba wabantu baseMelika: Isahluko 3, Izingane Ezisebenzayo Nezingane Zentsha. I-US Dept of Health & Services Human. Kufinyelelwe ngomhla ka-1 ku-1, 2009.