Sonke siyazi ukuthi kufanele siqinise isitimela. Ngempela, kuyindlela engeyona-eyimfihlo yokukhulisa imetabolism yakho futhi uhlale uqinile kuma-40s, 50s, 60s nangaphezulu. Ngaphandle kokuthi awuzange uzibophele ekusebenziseni ukuqeqeshwa kwamandla okwamanje, kodwa-ke, ake sikunike leyo nudge eyengeziwe ongayidinga-engu-21 kubo, ukuba ibe yiyona ngqo.
Kusukela ekuthuthukisweni kwemizwelo ukuhlehlisa ngcono futhi cishe zonke izigaba phakathi, ukutadisha emva kokutadisha kusikisela ukuthi ukuqeqeshwa kwamandla kubalulekile emzimbeni nasengqondweni enempilo.
I-Mayo Clinic incoma ukuthi uthole ukuqeqeshwa kwamandla okungama-20-30 okungenani izikhathi ezimbili ngesonto kubantu abadala abanempilo, okungesiyo ukuzibophezela okukhulu isikhathi sokufaka emgqeni wakho wokuzivocavoca okhona. Ngakho-ke uma ungazange uthinte izisindo noma wenze amapulangwe akho maduzane (khumbula, ukuqeqeshwa kwamandla kungasebenzisa ama-dumbbells noma umane uzenze isisindo somzimba wakho ) lapha kukhona izizathu ezingu-21 ezisekelwe kwisayensi ukwenza kanjalo.
Ukuqeqesha okuQhubeka njalo
1. Ukuvuselela umzimba wakho. Ukuqeqeshwa kwamandla yisihluthulelo sokugxuma-ukuqala umzimba wakho! Kungani? Ukwandisa imisipha yakho, ukusiza ukuthi ushise amakholori amaningi ekuphumuleni-ngisho nalapho ungasebenzi.
2. Ukunika amandla amaningi. Ukuzivocavoca kwanoma yiluphi uhlobo kuyaziwa ukunciphisa ukukhathala nokwandisa amazinga akho wamandla emvelo, futhi ukuphakamisa isisindo akuhlukile.
3. Kuthuthukisa impilo kanye nokuzinza okuhlangene. Ukuqeqeshwa kwesisindo nge-dumbbells noma nje isisindo sakho somzimba sakha amandla omzimba futhi kuqinisa imisipha elawula amalunga akho, okuholela ekuzinzeni okungcono.
4. Kunciphisa ukukhathazeka. Ucwaningo lubonisa ukuthi i-endorphins ekhishwe ngesikhathi sokuphakamisa isisindo ingasiza ekunciphiseni ukukhathazeka nokugqugquzela umqondo jikelele wokuphila.
5. Ithuthukisa ukuhamba kwakho. Izenzo zomzimba eziqinisa umzimba njengamapulangwe noma ama-crunches zizokwenza ngcono ukuhamba kwakho , okungasiza ngemisindo yentamo nangemuva noma ukuvimbela ukulimala esikhathini esizayo.
6. Ukuthuthukisa ukuzethemba kwakho. Abahlanganyeli ekutadisheni abesifazane abangu-152 bahlukana babe ngamaqembu amabili bathola ukuthi iqembu elinesisindo-abaqeqeshwe kabili ngesonto amaviki angu-15 lalingamanani aphezulu kakhulu kwi-Body Cathexis Scale, okubhekisela ekuzithekeni komuntu ngokuqondene nomzimba wabo.
7. Ukwandisa isisindo samathambo. Ukwehlisa isisindo kunciphisa kakhulu ingozi yokuthola i-osteoarthritis noma i-osteoporosis njengoba ukhula njengoba ithola isisindo sakho samathambo .
8. Ukusiza ukwenza imisebenzi yansuku zonke. Ukuqeqeshwa kwesisindo akusizi nje ukuthi ubonakale uqondile futhi kukhishwe ngaphezulu, kuthuthukisa ikhwalithi yakho yokuphila ngokwenze kube lula ukwenza imisebenzi yansuku zonke. Konke okuvela ku-friveling ukuphakamisa izinto ezinzima kulula uma uqinisa isitimela, futhi lokho kuyiqiniso elikunika amandla ongayithatha njengoba uneminyaka yobudala: ulwazi lokuthi unamandla futhi uzimele ngokwanele ukuzinakekela izinto ngokwakho.
9. Ukwandisa ukugeleza kwegazi. Ucwaningo lubonisa ukuthi ukuvivinya umzimba (njengokuphakamisa izisindo) kuthuthukisa ukujikeleza kwegazi emzimbeni wonke, ngisho nangaphezulu kunomsebenzi we-aerobic.
10. Ukunciphisa ingozi yomdlavuza wakho. Ucwaningo lwamuva lubonise ukuthi ukusebenza ngamandla-ngokuhlanganiswa kwe-cardio nokuqeqeshwa kwamandla-kunganciphisa ingozi yomdlavuza wamaphaphu noma webele ngamaphesenti angaba ngu-30.
11. Kuqinisa amasosha omzimba wakho. Ukuqeqeshwa kwesisindo kungathuthukisa ukusebenza komzimba wakho wamasosha omzimba njenganoma iyiphi enye indlela yokuzivocavoca.
12. Kukusiza ulale kangcono. Ukuzivocavoca ngokwanele kwanoma yiluphi uhlobo kungasiza ekuthuthukiseni izinga lakho lokulala, kodwa ucwaningo lubonisa ukuqeqeshwa kwesisindo, ikakhulukazi, kungakusiza ukuba ulale kangcono, okunye okubaluleke kakhulu ongakwenza empilweni yakho yonke.
13. Ugcina ubuchopho bakho bubukhali. Ucwaningo luye lwabonisa ukuthi ukuqeqeshwa kwesisindo kusiza ukuthuthukisa imemori yakho, amakhono olimi, nokugxila-zonke izinto, njengoba sikhula, zingahle ziyeke. Ngakho vimbela ubuchopho bakho ngesimiso sokuqeqesha amandla okuqhubekayo!
14. Ivikela izidakamizwa zakho. Akukona nje ukuthi ukukhipha isisindo kukusiza ukuthi ugcine amakhilogremu angaphezu kwamakhilogremu afaka engozini yesifo senhliziyo, kodwa isisindo sokwakha sisusa i-glucose kanye ne-triglycerides egazini, okusiza ukuvimbela imishanguzo yakho ukuba ikhuni.
15. Kunciphisa ukuphumula kwengcindezi yegazi futhi kugcine inhliziyo yakho iphilile. Ngaphezu kokugcina igazi lakho elingenalo i-glucose kanye ne-triglycerides, ukwakha imisipha emihle ngokusebenzisa ukuqeqeshwa kwamandla nakho kunganciphisa ukuphumula kwakho kwegazi, okuvikela inhliziyo yakho.
16. Ukuthuthukisa ibhalansi yakho. I-Yoga akuyona yodwa umsebenzi ozokwenza ngcono ukuqeqeshwa kwamandla akho-ukuqina kwamandla kusiza ukuthuthukisa ukuhlanganiswa kwemisipha esebenza ndawonye, ​​ukukhuthaza ibhalansi engcono.
17. Ukulwa nokucindezeleka kwenkathi. Ngenkathi yonke inhlangano iyingqayizivele yokulwa nesifo esibucayi-inkinga yokucindezeleka noma ukucindezeleka okulenga phakathi nonyaka webusika lapho sithola ilanga elincane nokuzivocavoca, ukuqeqeshwa kwesisindo kuyasiza kakhulu ekukukhipheni kweblues ebusika.
18. Ukwandisa ukuqwashisa ngezidakamizwa zakho. Ukuqwashisa ngezidakamizwa zakho kungumqondo womzimba wakho ngesimo sakho ngesikhathi nesikhala. Ukuze uqondisane kangcono nokuqwashisa ngezidakamizwa, ukugxila ngokweqile kungenye yezixazululo ezinhle kakhulu ngoba kunzima ukulingana kwakho futhi kwandisa ibhalansi yakho.
19. Kuvimbela futhi kusize nge-arthritis. Ukuqeqeshwa kwamandla kusiza ukuqinisa nokuvikela amalunga abathintekayo yi-arthritis, nokunciphisa ubuhlungu be-arthritic.
20. Ukwenza ngcono ukuguquguquka kwemvelo. Ucwaningo lubonisa ukuthi ukuqeqeshwa kwamandla kungathuthukisa ukuguquguquka nakakhulu ngaphezu kokusula kwe-static.
21. Kukusiza uphile isikhathi eside. Ngokuvamile, ngoba ukuhlanganisa ukuqeqeshwa kwamandla kusiza inhliziyo yakho ibe nephilile, ivuselele amazinga weglucose wegazi futhi igcine izifo, ukungezela esimisweni sakho sokusebenza masonto onke kuzokusiza uhlale isikhathi eside (futhi unamandla!) Kunokuba ungenakho.