Ukuzivocavoca kunika okuhlukahlukene kakhulu uma kuziwa ekuzivocavoca, kuyilingo lokungena ngaphakathi bese uzama konke. Akukhona lokho kuphela, kodwa abanye bethu bazama ukwenza isikhathi esilahlekile ngokwenza imisebenzi yethu imizimba yethu nje ayilungele.
Kodwa-ke sibheka ukusebenza kwethu, kunezinye iziphambeko ezivamile ezenza lokho kungase kuphele ukulimaza ngaphezu kokusiza.
Ngezansi amanye amathiphu alula azokusiza ukuba ufunde ngendlela ngaphandle kokushisa noma ukulimala.
1 - Ukwenza Kakhulu Kakhulu Ngokushesha
Uma uqala ngokuzivocavoca, kuzama ukuzama ukwenza isikhathi esilahlekile ngokwenza konke ngesikhathi esisodwa. Inkinga ngale ndlela yukuthi unzima kakhulu ezinsukwini ezimbalwa ezilandelayo, awukwazi ukuhamba kalula.
Okunye ukukhathazeka kuyinto evamile kodwa uma ungakwazi ukusebenza, uye kude kakhulu. Amathiphu wokuqalisa:
- Kulula ku-cardio . Qala ngemizuzu engu-10-20 yokuzivocavoca, izinsuku ezingu-3 ngokulinganisela okulinganiselwe , kancane kancane wengeze isikhathi njengoba uzakha ukukhuthazela.
- Gcina kube lula . Ngisho noma ngabe wawujwayele ukuphakamisa izisindo, umzimba wakho udinga isikhathi ukuzivumelanisa. Qala ngezivivinyo ze-8-10 bese wenza isethi e-1 ye-10-12 reps ngesonto lokuqala noma kunjalo.
- Ukuphumula . Uma uzizwa ukhululekile, zinike izinsuku eziningi zokutakula. Ungadinga amaviki ambalwa wokuzivocavoca okuqhubekayo ukwakha isisekelo esiqinile.
- Vumbela futhi uphole phansi . Ingxenye eyinhloko yokuhlala enempilo futhi ephephile ukuqinisekisa ukuthi umzimba wakho ulungele ukuzivocavoca okukhulu ngokufudumala okungenani imizuzu engu-5. I-cooldown ikuvumela ukuba usule, uphumule futhi uzizwe kahle ngokuzivocavoca kwakho.
2 - Ukubambelela kuTreadmill for Life Dear
Uma ungumuntu omusha ku-treadmill, kuvamile ukuba ubambelele emalayeni. Ibhande elihambayo lingenza ube nomuzwa wokulinganisela, ngakho empeleni kungumqondo omuhle wokubamba ekuqaleni.
Kodwa-ke, ufuna ukuzincipha ekubambeni emigwaqweni ngoba kunengozi yokuzilimaza. Ukubamba kubeka umzimba wakho esimweni esingavamile esingathinta amahlombe. Kungaphinda kuthinte ukuma nokunciphisa amakholori ashise.
- Uma kungumkhuba, ziqede ngokuthatha izandla zakho kuzo zonke ezinye iminithi, ukwandisa leso sikhathi ngesonto ngalinye.
- Uma ubambelele ukuze ungawi, phamba kancane . Ukushaya ukunqoba okusheshayo ngenhloso.
- Uma uzizwa ukhululekile, zama ukukhipha isandla esisodwa bese kuthi uma uzizwa ukhululekile, thatha omunye uhlangothi.
Gcina engqondweni ukuthi akuyona nje isitatimende esiphezulu. Ukugwema imigwaqo kunoma imuphi umshini kuzokusiza ukuba uthuthukise ibhalansi, ushise amakholori amaningi futhi uhambe ngendlela engokwemvelo.
3 - Ukusebenzisa ifomu elibi
Ukusebenzisa ifomu elibi akugcini nje ukuphazamisa ukusebenza kwakho, kubeka umzimba wakho engozini, okungenzeka uholele ebuhlungu noma ekulimazeni. Ifomu elibi liza ngezindlela eziningi nobukhulu, kepha amaphutha ambalwa avamile:
- Ukuguqa ngamadolo . Uma wenza ama-squats noma amaphaphu, gcina amadolo ngemuva kwezinzwane. Ukugxila ngamadolo kugcizelela izingxenyana futhi kungabangela ukulimala. Ukuze ugweme lokhu, funda ifomu elifanele lama squats namaphaphu noma usebenze nochwepheshe .
- Ijikeleza emuva . Uma uguqa ngenxa yokuzivocavoca, njengemigqa ye- dumbbell , gcina i-back flat noma i-arched kancane ukuvikela emuva ekulimazeni . Ukwenza kube lula, ukuguqa ngamadolo noma ukuphakamisa kuze kube yilapho ungagcina umhlane wendawo.
- Ukusebenzisa umfutho . Enye inkinga lapho uguqula izisindo noma usebenzise umzimba wakho ukuze usize uthole izisindo. Ngezinye izikhathi senza lokhu ngaphandle kokuqaphela. Zama ukuzibuka esibukweni ukuze uqiniseke ukuthi usebenzisa imisipha yakho hhayi umfutho.
Ngokuvamile, ifomu elihle liqinisekisa ukuthi uthola okuningi kulo msebenzi ngamunye.
4 - Ukuphakamisa kakhulu
Kungaba nzima ukukhetha izisindo ezifanele ngezinye izikhathi, ikakhulukazi ngoba zonke izinsuku zihlukile. Ezinsukwini ezithile ungase uphakamise ngaphezu kwamanye.
Uma ungenayo indawo eseduze, kungcono ukuhamba kakhulu kunalokhu kunzima kakhulu. Ukuphakamisa izisindo ezinzima kakhulu kungaholela ku:
- Imisipha epholile noma ephukile
- Ukulahlekelwa ukulawulwa kwesisindo nokuwushiya
- Ukuguqula isisindo sokuqedela ukuvivinya umzimba, okunciphisa ukusebenza komsebenzi futhi kungaholela ekulimaleni
- Ukusebenzisa ifomu elibi ukuze uthole izisindo, okungabeka emuva emuva, amahlombe noma amadolo engozini yokulimala
Funda kabanzi mayelana namasu okuphepha okuphephile nokuthi ungakhetha kanjani izinsimbi .
5 - Bouncing Uma Usika
Kunezindlela ezahlukene zokwelula umzimba. Ukuvame kakhulu ukwelula kwesiteji, okubandakanya ukubambelela isikhathi esithile sokwandisa ukuguquguquka kwemvelo.
Kodwa, into eyodwa ofuna ukuyigwema ukugoqa ngenkathi usule. Nakuba ukwelula kwe-ballistic kungasetshenziselwa ezinye izinto zokuzivocavoca ukuze kube nokusebenza kangcono, iningi lethu, ukushaya ngokumangalela kungukuthi cha.
Uma ugoqa, uphoqelela imisipha engaphezu kokuhamba kwawo okujwayelekile, okungaholela emisipha noma emithanjeni enamandla. Lokhu kuyiqiniso ikakhulukazi uma imisipha ibanda futhi ingaphenduki. Ukugwema ukulimala:
- Vumbela ngaphambi kokuba usule noma ulondoloze isondlo ngemuva kokuzivocavoca kwakho.
- Kulula ukwedlula, ukuhamba kuphela kuze kube lula ukuvumelanisa kwakho. Ukwehlisa akufanele kubangele ubuhlungu.
- Yenza ukwehlukanisa okuyingxenye yesimiso sakho ukuze ugcine ukuguquguquka.
Okuningi mayelana nokuguquguquka nokulula .
6 - Ukwenza Into Efanayo Ngokuphindaphindiwe
Uma ngabe wenza isimiso esifanayo izinyanga noma iminyaka, ubeka ukucindezeleka emisameni efanayo, amajoyini kanye nezicubu ezixhumene nayo njalo uma uvivinya umzimba.
Akugcini nje lokhu okukhathazayo kwengqondo yakho nomzimba wakho, lokhu kungabangela ukulimala ngokweqile kanye nokushisa nokukhunjulwa. Okunye okulimalayo okuvamile okubandakanya ukusetshenziswa kwe-tendonitis, ukuphazamiseka kwesisu nokucindezeleka kokucindezeleka.
Kunezinto ezithile ezilula ongayenza ukuze ugweme ukulimala ngokweqile:
- Zama ukuqeqesha okuhamba phambili . Zama imisebenzi esebenzisa imisipha ehlukene nokunyakaza. Isibonelo, Uma ugijima, zama okuthile okuphansi noma akukho umthelela njengokubhukuda.
- Shintsha isimiso sakho . Hlanganisa izinto ngokushintsha isimiso sakho sokuzivocavoca , uzame ukuhamba okusha noma ushintshe indlela yakho yokuqeqesha .
- Sebenza nomqeqeshi . I-pro ingakubonisa izindlela ezahlukene zokuqinisa nokwelula umzimba ukuze usize ukuwuvikela ekulimazeni.
- Zama into ehluke ngokuphelele . Uma uvame ukwenza okuningi kwe-cardio, zama ukufaka i-yoga ku-mix noma i-Pilates. Umzimba wakho uzothola amandla ngezindlela ezahlukene, okungakuvikela ekulimazeni.
7 - Ukususa Ukufudumala Kwakho
Uma ufushane ngesikhathi, ungase ulingeke ukuba weqa ukufudumala uphinde ugijime ngqo emsebenzini wakho.
Kodwa ukufudumala kuyingxenye yezingxenye ezibaluleke kakhulu zokuzivocavoca kwakho. Ngokunciphisa ekuzivocavocavoca ngokunyakaza okulula, ungathuthukisa kancane kancane inhliziyo yakho, ukwandise oksijini emzimbeni futhi ukwandise ukugeleza kwegazi kuya emisipha.
Akukona nje ukuthi lokho kuzokwenza ukuthi ushintsho lube lukhululekile, luvimbela nokulimala ngokwandisa ukuqina kwemisipha.
Vumela njalo imizuzu engama-5-10 ngaphambi komsebenzi bese ufudumala nge-cardio encane yokukhanya. Qala ngezinga elilula futhi ukhulise kancane kancane amandla kuze kube yilapho usebenza okungaphezulu kokulinganisela okulinganiselwe.
Ngeke nje umzimba wakho uzizwe kahle, kodwa ukuzivocavoca kwakho kuzozizwa kungcono.
> Umthombo:
> Fradkin AJ, Zazryn TR, uSmogaga JM. Imiphumela yokufudumala ekusebenzeni ngokomzimba: Ukubuyekezwa okuhlelekile ngokuhlaziywa kwe-Meta. I-Journal of Strength & Conditioning Research . 2010; 24 (1): 140-148. i-doi: 10.1519 / JSC.0b013e3181c643a0.