Kukhona okungaphezu nje kokunciphisa ukucindezeleka
Lapho ukucindezeleka kuhlasela, abagijimi abaningi baphonsa izicathulo zabo, bawela emgwaqweni, futhi ngokushesha bathole ukuthi baye bathuthukisa isimo sabo sengqondo futhi bakhipha ezinye izinkinga zabo. Kodwa izinzuzo zengqondo zokugijima azigcini nje ngokufinyelela lowo mgijimi ophezulu ogijimi abavame ukukhuluma ngawo. Njengendlela yokwenza konke-yemvelo, elula, ephumelelayo, futhi ebiza izindleko, kusebenza enye yezindlela ezingcono kakhulu zokubhekana ngokuphumelelayo nokucindezeleka, ukulala, ukukhathazeka, ukucindezeleka, ngisho nokulutha.
Nazi ezinye zezindlela eziningi ezisebenzayo ezingathuthukisa impilo yakho yengqondo:
Ukugijima kunciphisa ukucindezeleka
Uma ngabe uke wagijima ngemuva komsebenzi onzima emsebenzini, kungenzeka ukuthi uqaphele ukuthi ukushaya umgwaqo noma ukusebenzisa i-treadmill kunciphise ukucindezeleka kwakho. Ngempela, enye yezinzuzo ezingokomqondo ezivamile zokusebenza ukukhululeka kokucindezeleka. Ukugijima kungakwandisa ikhono lomzimba wakho lokubhekana nokucindezeleka futhi kuyisiphazamiso esihle kunoma yiziphi izinkinga ezikucindezelayo noma ukukhathazeka. Isixazululo esingokwemvelo "ukusabela noma ukulwa" esabelayo lapho sibhekene nezimo ezicindezelayo.
Imvelo yokuphindaphindiwe nokuphindaphindiwe yokugijima ingabuye ikhululeke kakhulu futhi ivuse. Ungagxila ekuphefumuleni kwakho nangomsindo wezinyawo zakho, bese uqala ukukhohlwa ngalokho okukukhathazayo. Ukugijima kukuvumela ukuba uhlukanise futhi uzilinganise ngemva kwosuku olugcwele ukucindezeleka.
Ukugijima Kunciphisa Izimpawu Zokucindezeleka
Ucwaningo lubonise ukuthi ukuzivocavoca njalo kwe-cardio njengokusebenza kunganciphisa izimpawu zokucindezeleka.
Ezinye izinhlobo zokucindezeleka zibangelwa yingxenye yokuntuleka kwezinzwa ze-neurotransmitter ezifana ne-serotonin ne-dopamine. Ukugijima kusiza umzimba ukuthi udale amanye alawa mazwa amakhemikhali "azizwa kahle," okusiza ukuthuthukisa isimo sengqondo nokubuka. Ukugijima kubangela nokukhululwa kwama-endorphin - ukucindezeleka kwemvelo komzimba - okungaholela ekuzizweni kokujabula, noma kumgijimi ophezulu.
Iziguli ezinokucindezeleka ziye zabika ukuncipha kwengcindezi, ukunciphisa ukukhathala, nokuncipha okuncane ngemva kokuqala uhlelo olusebenzayo oluvamile. Ukugijima kungaphinde kunikeze abantu ukucindezeleka okunye ukugxila kulo, babanikeze ukuphazamiseka kusuka emicabangweni yabo engalungile nokucindezeleka.
Ukugijima kunciphisa ukukhathazeka
Ososayensi bathole ukuthi ukuhlanganyela njalo ekuzivocavoca kwe-aerobic kuye kwaboniswa ukunciphisa amazinga okuhlukunyezwa okuvamile, ukunciphisa ama-hormone okucindezeleka komzimba, nokuphakamisa nokuzinza. Ngisho nemizuzu emihlanu yokuzivocavoca kwe-aerobic kungakhuthaza imiphumela yokulwa nokukhathazeka. Ngemuva kokuzivocavoca, abantu abanezinkathazo baye babonisa ukwehla komsebenzi wemisipha ephuzile futhi bebeyizinsipho ezincane futhi bengasebenzi kahle. Ukugijima ngaphandle, nakho konke ukugqugquzela nokuphazamiseka kobuhle bemvelo, kungaba ikakhulukazi i-antidote emihle yokukhathazeka.
Ukugijima kusiza nge-Goal-Setting
Izifundo zithole ukuthi ukumisa imigomo kungaba isinyathelo esibalulekile ekubuyiseni ekuguleni kwengqondo. Ukubeka imigomo kungabuye kuthuthukise isisusa sakho futhi kukusize uhlakulele umkhuba ojwayelekile osebenzayo. Futhi, njengoba uzizwa ungakulungele noma ungahlehlisi kahle ungaholela ekucindezelekeni, uhlelo olusebenzayo olusebenzayo lungasiza ukwengeza isakhiwo ekuphileni kwakho kwansuku zonke nokunciphisa ukucindezeleka kwakho.
Uma uphuma ukugijima, unomgomo osheshayo. Ukuqeda lokho kukunika umuzwa wokufeza nokuthuthukiswa okukhulu kokuzethemba. Ungase futhi usethe imigomo yamasonto onke, njengokugijima imizuzu engu-30 okungenani izikhathi ezintathu ngesonto noma ukwandisa i-mileage yakho yamasonto onke ngamakhilomitha angu-1-2 ngesonto ngalinye. Ukuhlanganyela emncintiswaneni ogijima, njengo- 5K , umgomo omuhle kakhulu wokusebenza kuwo. Ungase ufune ukubhalisela umncintiswano wasentwasahlobo ukusiza ukuhlala ugxile futhi ugqugquzele ukuqhubeka uhamba ngezinyanga ezibandayo nasebumnyama ebusika. Thola imibono ngezinselele ezihlobene nokusebenza kanye namathiphu ekusetheleni imigomo yokusebenza ehlakaniphile .
Ukugijima Kuthuthukisa Ukuqiniseka Kwakho
Ukugijima kungase kube ukuqinisa okukhulu, ikakhulukazi uma ungumgijimi we-novice obona inqubekela phambili eningi ngomkhuba wakho omusha.
Njengoba ulahlekelwa isisindo , engeza imisipha, futhi uthuthukise ukuqina kwakho, isithombe sakho nesimo sakho sokuzethemba sizothuthukisa.
Njengomdlalo owodwa, ukugijima kudinga ukuthi uzithembele kuwe ukwenza intuthuko futhi ufinyelele imigomo yakho. Ngomgijima ngamunye, uzokwethula elinye ithuba ukusebenzisa isisusa sakho nokuzimisela ukuphumelela. Yonke leyo mkhuba iholela emqondweni oqinile, ongakusiza kangcono ukubhekana nokucindezeleka kokuphila.
Ukuqeda umncintiswano noma ukufeza omunye umgomo osebenzayo kuzokukhuthaza ukuba uqhubeke usebenza futhi ulungise imigomo emisha. Uzothola umqondo wokulawula, ukuziphatha, ukuzimisela nokuzethemba lapho uthatha izinselele ezintsha. Ukuzethemba namandla akho kuzokusiza ukuba uphishekele imigomo futhi uphumelele empumelelweni kwezinye izindawo zokuphila kwakho.
Ukugijima kusiza ukuthuthukisa ukulala
Abantu ababhekene nokucindezeleka, ukucindezeleka, noma ukukhathazeka ngokuvamile bahlushwa ukulala, okwenza izimpawu zabo zibi nakakhulu. Ukugijima njalo kuvumelanisa ikhwalithi yokulala njengoba ushintsho phakathi kwemijikelezo yokulala luba njalo. Njengoba ukucindezeleka kwakho kukhululekile ngokusebenza, uzoba nesikhathi esilula sokulala. Uzozwa futhi ukhathele kakhulu ebusuku, ngakho ngeke ushayeke futhi uphenduke kakhulu. Futhi, njengenzuzo eyengeziwe, ukulala kangcono kungaholela ekusebenzeni okuhle okusebenzayo, ngoba umzimba wakho uzoba nethuba elingcono lokuphumula nokubuyiselwa.
Ukugijima kukhuthaza ukuxhumana komphakathi
Enye indlela yokugijima ingasiza ekunciphiseni ukucindezeleka, ukukhathazeka nokucindezeleka ngokusebenzisana nabanye abagijimi-kungaba ukugijima emidlalweni, kwi-gym, noma ngokusebenzisa amakilabhu asebenzayo . Ukwenza abangane abasha noma ukuqinisa izibopho nabangani bamanje noma amalungu omndeni kungaba uhlelo oluhle lokusekela umphakathi kulabo abhekene nokucindezeleka noma ukukhathazeka. Bangathola induduzo ngokwazi ukuthi abanye babhekene nokucindezeleka okufanayo kokuphila kwansuku zonke, futhi basebenzise njengendawo yokuphuma.
Umqondo womphakathi ukuthi abagijimi bazizwa lapho bexhumana nabanye abagijimi bangabasiza futhi ukuba babhekane nokukhathazeka abangase bakuthole kwezinye izinhlobo zezimo zomphakathi. Bayophinde bathole ukugqugquzelwa okukhulu, njengoba izinzuzo zomphakathi zokugijima ngokuvamile ziyisizathu esikhulu esenza abantu banamathele ngokusebenza.
Ukugijima Kukhuthaza Ukudala
Uma uzizwa unamathele kunkinga noma udinga ukuxoxa, zama ukugijima. Ngeke nje uzizwe ucacile-uhambele uma uqala ukuhamba, kodwa ukugijima noma ezinye izinhlobo zokuzivocavoca ngamandla kungabuye kukhulise ubuciko amahora amabili emva kwalokho. Uma ubheka ngempela ukugqugquzela okukhulu kokudala, khetha ukugijima kwangaphandle phezu kwe-treadmill.
Ukugijima Kungasiza Ukulawula Isiyaluyalu
Ukugijimela nezinye izinhlobo zokuzivocavoca kuvame ukuba izingxenye ezinkulu zezinhlelo zokuvuselela izidakamizwa. Abazigibeli abazithokozile nabazethembayo bazuzisa kakhulu ukuphulukisa izidakamizwa zokuphuza utshwala nezidakamizwa, njengoba bebhekana nezinselelo eziningi ekubuyiseleni kwabo. Ukugijima kungase kube ukuphazamiseka okwesikhashana okuphumelelayo kwezifiso zabo. Ukuthola izidakamizwa kungase kutholakale isikhathi esiningi samahhala, futhi ukugijima kuzobasiza bazizwe bekhiqiza futhi banikeze impilo yabo yansuku zonke isakhiwo. Ukuba yingxenye yomphakathi ogijima kungasiza futhi kubantu abayilutha abafuna inethiwekhi entsha yokuxhumana nabantu.
> Imithombo:
> Blanchette, David M., et al. (2005), "Ukuzivocavoca kwe-Aerobic nokudala Ubumbano: Imisindo Esheshayo Neyomunye", i- Creativity Research Journal , 17 (2 & 3), 257-264.
> Blumenthal, James, Ph.D., et. al. "Ingabe Ukuzivocavoca Kungcono Ukwelapha Ukucindezeleka?" I- ACSMs Health Fit Journal. 2012 Julayi / Agasti; 16 (4): 14-21.
> I-Harvard Health Publications, i-Harvard Medical School, i-Harvard Men's Health Watch (ngo-2011, ngoFebhuwari). "Ukuzivocavoca".
> Ukukhathazeka Nokucindezeleka Association of America. "Umsebenzi womzimba unciphisa ukucindezeleka" (2016)
> UMnyango wezeMpilo waseMelika kanye nezinsizakalo zabasebenzi. (2016). Isahluko 2: Umsebenzi wokuzivocavoca unenzuzo eminingi yezempilo. Emisebenzini Yokwenyama Yemihlahlandlela yabaseMelika.