Ukuqala ukuhamba ukuze uthole impilo nempilo
Ulungele ukuqala ukuhamba ukuze uthole impilo nempilo? Ukuhamba okusheshayo imizuzu engama-30 kuya kwangu-60 ngosuku kunconywa ukuphathwa kwezempilo kanye nesisindo. Nakhu ukuthi ungaqala kanjani ukuhamba ngempilo.
Imishini yokuhamba yabaqalayo
Ukuhamba kungukuzivocavoca ongayenza ngemishini encane. Nakhu okuyisisekelo oyoyidingayo:
- Izicathulo zokuhamba ezinamathele, eziguquguqukayo, futhi zikhululekile. Abaningi abagijima izitayela zezicathulo kufanelekile.
- Izambatho zokuhamba eziduduzayo ezingahambisani nokunyakaza kwakho. Indwangu yokwenza umshini wokukhipha isisetshenziswa kunokuba ukhethe ukotini noma i-denim.
- I-Treadmill noma izindlela eziphephile zokuhamba ngaphandle noma ngaphakathi
- Imishini yokuzikhethela ihlanganisa i- pedometer noma i-band yokuzivocavoca ukulandelela ukuhamba kwakho nezinyawo zokuhamba zokuzinza noma ukuthuthukisa ukusebenza kwakho.
Ukuhamba Usuku Lokuqala Oluqala 1
Lolu suku lokuqala luzoba nokuhamba okufushane.
- Qala ngezinyawo zokuhamba ngamaminithi angu-15 ngendlela elula.
- Lalela umzimba wakho. Qaphela izimpawu zokuxwayisa zokuhlasela kwenhliziyo noma isifo sokushaya ngokumelene nezibonakaliso ezivamile zokuzikhandla.
- Ekupheleni kokuhamba kwakho, yenza isimiso esilula . Lokhu kuyakhethwa. Ngesikhathi ucwaningo lungabonisi lusiza ukuvimbela imisipha yokulimala noma ukulimala, abahambahambayo abaningi bathanda ukusebenzisa ukuphela kokuhamba ukuthuthukisa ukuguquguquka kwabo.
- Gcina irekhodi lesikhathi sakho sokuhamba usuku ngalunye , bese ubhala ukuthi izicathulo zakho zizizwa kanjani, umzimba wakho wazizwa kanjani, futhi kulula kangakanani noma kunzima kangakanani ukuhamba ngomzuzu wamaminithi angu-15.
- Ngosuku lwakho lokuhamba lokuqala neviki lokuqala lokuhamba, kungenzeka ube nobuhlungu obunzima obukhulu. Lokhu kuvamile kubantu abaqala ukuqina ukuhamba.
Ukuhamba ngeviki lokuqala lokuqala 1
Hamba okungenani izinsuku ezinhlanu ngeviki imizuzu engu-15 ngesikhathi, ngisho noma izinsuku ezithile kufanele wehlise isikhathi sakho.
- Hamba ngezinga elilula ngesonto lokuqala, ukwakha umsebenzi wokuhamba phambili ngaphambi kokusebenza ngesivinini.
- Qaphela ukuhamba kwakho kokuhamba nokuhamba ifomu .
- Umgomo wamasonto onke: inani lalingama-60 kuya kwangu-75 inani.
Ukuhamba ngeviki lokuqala lokuqala 2
Engeza imizuzu emihlanu ngosuku ukuze uhambe imizuzu engu-20, izinsuku ezingu-5 ngesonto. Noma ungase ufise ukuzondeza ngokwengeziwe ezinsukwini ezithile, ulandelwe usuku lokuphumula.
- Umgomo wamasonto onke: inani lalingama-75 kuya kwangu-100 inani.
- Qhubeka ukusebenza emsebenzini wokuhamba kwakho kanye nefomu.
- Ngemuva kwemizuzu emihlanu ngezinga elilula, hamba ngezinga elilinganiselayo lapho ungase uphefumule ngokuphawulekayo kodwa uyakwazi ukuqhuba ingxoxo egcwele ngenkathi uhamba futhi ungaphefumli.
- Ukwakha isikhathi sakho sokuhamba nokusebenzisa ifomu elihle lokuhamba kubaluleke kakhulu kunezinga, ngakho-ke uma udinga ukukwenza kube lula ukungena ngesikhathi esigcwele sokuhamba, ungasebenzisa ijubane elilula.
- Ngokuzikhethela, yenza isimiso esilula sokufudumala emva kokuhamba ngezinyawo, noma ukusebenzise ngemva kokuhamba kwakho.
- Engeza ukuqeqeshwa komgogodla wesibeletho kabili kuya kathathu ngesonto ukuqinisa imisipha yakho yesisu, okuzokusiza ukuthi ugcine ukuhamba okuhle kokuhamba .
- Hlola izicathulo zakho zokuhamba . Kungase kudingeke uthole izicathulo ezintsha ezifanele kangcono ukuhamba ngempilo.
Ukuhamba ngeviki lokuqala lokuqala 3
Engeza imizuzu emihlanu ngosuku ukuze uhambe imizuzu engu-25, izinsuku ezinhlanu ngesonto.
- Hamba ngesivinini esilinganiselwe, ugcine ifomu elihle lokuhamba.
- Umgomo wamasonto onke: inani elingu-100 ukuya kwangu-125 inani
- Qhubeka nokwelula nokusebenza kwesisu.
Ukuhamba ngeviki lokuqala lokuqala 4
Engeza imizuzu emihlanu ngosuku ukuhamba amaminithi angu-30, izinsuku ezinhlanu ngesonto.
- Hamba ngesivinini esilinganiselwe, ugcine ifomu elihle lokuhamba.
- Umgomo wamasonto onke: isamba esingu-125 kuya ku-150 umzuzu
- Qhubeka nokwelula nokusebenza kwesisu.
Izinyoka
Uma uthola noma yisiphi isonto ukuthi ube nzima, phinda lelo sonto esikhundleni sokwengeza isikhathi esengeziwe uze ukwazi ukuqhubeka kahle. Ungavumeli uhlelo olubandayo noma esimatasa luphazamise uhlelo lwakho lokuzivocavoca ngokuphelele. Uma ungeke ukwazi ukuhamba ngokugcwele, noma yiliphi inani lokuhamba lizozuzisa. Yenza okungcono kakhulu ukuthi unesikhathi sini ngokugxila ezinhlelweni zokuhamba nokuhamba okuhle, ngisho noma uhamba kancane.
Ngaphandle Kokuqala Okusheshayo
Uma usukwazi ukuhamba imizuzu engu-30 ngesikhathi esiduduzayo, ungaqhubeka nokuqhubeka kwakho.
- IShedyuli Yokusebenza Yamaviki Okuhamba Ngamasonto onke : Thuthukisa isimo sakho se-aerobic, isivinini, nokukhuthazela okuhlukahlukene kokusebenza. Ngenkathi ukusebenza okusheshayo kokuqala kwakulula, ungathuthuka ekusebenziseni isikhathi sokusebenza nokusebenza okude.
- Indlela Yokuhamba Ngokushesha: Uma uhamba ngokunethezeka imizuzu engu-30 ngosuku, izinsuku ezinhlanu ngeviki, ungaqala ukusebenza ngesivinini sakho sokuhamba. Ukusebenzisa ukuhamba kwesandla esifanele nokufunda ukusebenzisa izinyawo zakho ngenkuthalo ukuhamba ngesinyathelo kungakusiza ukuba uthathe ijubane.
- Qeqesha ngezinyawo ezingu-5K : Le ibanga elidumile losizo luhambahamba futhi ukuhamba okuqhutshwe ngokugijima kumnandi kungamakhilomitha angu-3 ubude. Kuzothatha abahambahambayo abaningi imizuzu engu-45 kuya kwehora.
- Ukuqeqesha ukuhamba nge-10K : Izinhlanga eziningi ezihleliwe zinemikhumbi eyi-10 (6.2 miles) ibanga labagijimi, futhi lokhu kungase kube ukuhamba ngezinyawo. Kuthatha abahambahambayo abaningi imizuzu engama-90 ukuya emahoreni amabili ukuhamba leli banga.
> Imithombo:
> I-American Heart Association Izincomo zoMsebenzi Wezenzo Kwabantu Abadala. I-American Heart Association. http://www.heart.org/HEARTORG/HealthyLiving/PhysicalActivity/UkuzivocavocaBasics/American-Heart-Asociation-Recommendations-for-Physical-Activity-in-Adults_UCM_307976_Article.jsp#.
> Herbert RD, Noronha MD, Kamper SJ. Ukwehlisa ukuvimbela noma ukunciphisa ubuhlungu besisu ngemuva kokuzivocavoca. I-Cochrane Database yezibuyekezo ezihleliwe . Juni 2011. i-doi: 10.1002 / 14651858.cd004577.pub3.
> Leppänen M, Aaltonen S, Parkkari J, Heinonen A, Kujala UM. Ukungenelela Ukuvimbela Ukulimala Okuhlobene Nezemidlalo: Ukubuyekezwa Okuhlelekile Nokuhlaziywa Kwezinguquko Zemizamo Elawulwa Ngokungahleliwe. Imithi yezemidlalo . 2013; 44 (4): 473-486. i-doi: 10.1007 / s40279-013-0136-8.