Ukwenza umsebenzi ofanayo, ukuphuma kwansuku zonke nokuphuma kwesikhashana, i-nauseam yesikhangiso, akuyona nje into ehlabayo, ingakushintsha-ishintshe imiphumela yakho yokuzivocavoca. Umzimba womuntu awuhlosiwe ukwenza njengomshini emgqeni womhlangano, ukwenza imisebenzi efanayo ngokuphindaphindiwe; kuhloswe ukwelula, ukujika, ukujika, nokuhamba kuzo zonke izimpendulo ekuphenduleni imvelo yangaphandle eguquguqukayo yangaphandle.
Lokhu kungukuthi kungani ukuqeqesha okuhamba phambili kubaluleke kangaka.
Kuyini Ukusebenza Okuqeqeshweni Kwesikhungo?
Ukuqeqeshwa okuphambene nokuqeqesha kuyisimo sokusebenza esifaka ubukhulu esimisweni sakho esivamile. Basiza ukuqeqesha umzimba wakho ngezindlela ezingajwayele ukuqeqeshwa ukuphuma nokungalingani kwemisipha, ukuqinisa ubuthakathaka obukhona, nokuvimbela amathuba okuqeqesha noma ukulimala ngokweqile. Ukuqeqeshwa okuphambene nomgwaqo akuyona umsebenzi othile, ngokuzimela, kodwa indlela yokwenza umuntu yokunciphisa ukuvivinya umzimba wakho ukuze uthuthukise ukuqina komzimba wakho kanye nokudlala.
Amathiphu amane Wokukhetha Ukuqeqeshwa Okuphambene Nesikhungo
Ngoba ukuqeqeshwa okuqeqeshwe ngokuhamba phambili akulona "usayizi owodwa uhambisana nakho konke," kufanele ucabange ngokujulile mayelana nesimiso sakho esivamile ukuze uthole imisebenzi yokuqeqesha okufanelekile. Cabangela amathiphu alandelayo okukhetha ukuqeqeshwa kokuqeqesha.
1. Yengeza Umzila Wokuncintisana Ngokusekelwe Ezihlangothini Eziyisihlanu Zokufaneleka
Kunezici ezinhlanu eziyisisekelo zokuzivocavoca: amandla emisipha, ukukhuthazela kwemisipha, ukukhuthazela kwenhliziyo, ukuguquguquka kwemvelo nokubunjwa komzimba. Iningi lokusebenza lenzelwe ukuthuthukisa ezimbalwa zalezi zingxenye, kodwa angeke zibheke bonke. Ngokwesibonelo, ukuhamba ngebhayisikili, ukugijima nokubhukuda yizo zonke izinto ezimangalisayo zokuthuthukisa ukukhuthazela kwenhliziyo, futhi zingathuthukisa ukukhuthazela kwemisipha ngezinga elithile. Kodwa-ke, akuzona imisebenzi engcono yokwakhiwa kwamandla emisipha noma ukuguquguquka, futhi kungenzeka noma angabambi iqhaza ekuthuthukiseni okuphawulekayo ekubunjweni komzimba, kuye ngokuthi abanye abasebenza ndawonye, njengokudla ukudla.
Uma uzama ukukhetha ukuqeqeshwa kokuqeqesha, kungumqondo omuhle ukhetha isimiso esihambisanayo esihlose eyodwa noma ezimbili zezingxenye ezinhlanu zokuzikhandla ongakazigxila kuzo. Ngokwesibonelo, uma wenza okuningi, ungase ufune ukuqala ukwakha amandla emisipha noma ukuthuthukisa ukuguquguquka kwemvelo. Ukuzivocavoca kwakho kokuqeqesha, ngakho-ke kungafaka ukuqeqeshwa kwamandla kanye / noma i-yoga izikhathi ezimbalwa ngesonto.
2. Yenza Impact Yakho
Kunamazinga amathathu ayisisekelo omthelela owenzayo lapho usebenzisa: umthelela ophezulu, umthelela ophansi, futhi awunamthelela. Akekho kubo "okungcono" kunabanye-bonke banemihlomulo nezinkinga zabo.
- Imisebenzi yamandla aphezulu , njengokusebenza nokugxuma, kuhle kakhulu ekuthuthukiseni amandla amancane kanye nokwakha amathambo aqinile. Kuncike kumongo, bayamangalisa ekuthuthukiseni izici ezihlobene nobuchwepheshe, kufaka phakathi ibhalansi, ukuxhumanisa, ubuciko kanye nesivinini. Ukukhathazeka? Kungaba nzima kumajoyini akho kanye nezicubu ezithambile, futhi uma kungenakusondela ngokucophelela futhi ngokugxila ngokujulile kwifomu elifanele, kungabangela ukulimala ngokweqile.
- Imisebenzi emithonya ephansi , njengokuhamba nokuqeqeshwa kwamandla, lapho okungenani unyawo olulodwa luhlala luxhumana nomhlabathi, lubuye luphumelele ekwakheni amathambo aqinile, ikakhulukazi emzimbeni ophansi. Le mi sebenzi ihlukahluka ngokubanzi nangokwezifiso, ngakho-ke ungawahlanganisa ukuze ube nesimiso sokuqeqeshwa kahle. Kodwa-ke, akuzona ngempela eziphumelelayo ekuthuthukiseni izingxenye ezihlobene nobuchwepheshe bokuzikhandla, kuhlanganise amandla, ubuciko, kanye nesivinini.
- Ayikho imisebenzi yethonya , njengokubhukuda nokuhamba ngebhayisikili, ukuthatha umfutho wamathambo namalunga akho, ukunciphisa kakhulu amathuba okulimala ngokweqile emzimbeni wakho ophansi. Futhi, ngokuvamile kuvumelekile abantu abaphulukisayo ekulimazeni, noma labo abaqeqesha izenzakalo ezikhuthazelayo futhi abafuni ukubeka ingozi yokulimala ngokweqile. Lokho kusho ukuthi imisebenzi engekho emthonjeni ayinayo inzuzo yokwakha amathambo yokwenza umsebenzi ophansi noma ophezulu.
Uma ukhetha ukuqeqeshwa kokuqeqesha, ungase ufune ukushintsha umphumela wokuzivocavoca kwakho. Isibonelo, uma ungumdlali omkhulu womsebenzi wokudansa we-dance cardio owela endaweni ethile kumbono phakathi kokusebenza okuphansi nokuphezulu, ungase ufune ukufaka isimiso sakho ngezinye izindlela ezingathinteki, njengokuhamba ngebhayisikili noma ukuvivinya amanzi . Ngokufanayo, uma ungumuntu oshayayo omkhulu, kungase kube yisikhathi sokuphuma echibini bese uzama isandla sakho ekuqeqeshweni kwamandla noma ngentambo yokuqaqa.
3. Shintsha Isiqondiso Sakho
Abantu bahamba ngezindiza ezintathu zokuhamba: sagittal, frontal, futhi transverse. Ukuhamba ngaphakathi kwendiza ngayinye kudinga ukuzibandakanya kwamaqembu ahlukahlukene e-muscle ukwenza izinyathelo ezihlukene kumajoyini ashukumisayo. Uma uhamba njalo endaweni eyodwa-ngokwesibonelo, abagijimi nabashayeli bamabhayisikili baningi kakhulu abahamba phambili emgwaqweni ongaphambili ongena emuva ngaphakathi kwendiza ye-sagittal-uyakulahla izinyathelo nemisipha edingekayo ukuze uhambe kwezinye izindiza. Ngokuhamba kwesikhathi, lokhu kungaholela ekungalingani kwemisipha okungabangela ukulimala. Kungumqondo omuhle ukhetha ukuqeqeshwa okuphambene nokuqeqesha okuphambana namaphethini akho okunyakaza futhi kukuphoqele ukwenza izenzo ezindizeni ezihlukahlukene zokuhamba. Nakhu okudingeka ukwazi:
- I-Sagittal Plane: Le indiza yokuhamba ikhipha indlela engabonakali phakathi nendawo yomzimba wakho, ikuhlukanisa ezingxenyeni ezingakwesokunxele nezingakwesokudla. Uma uhamba eplanini le-sagittal, uhlanganyela ekuhambeni okuphambili noma okubuyela emuva okugijima kufana nale ndege. Ukugijima, ukuhamba ngebhayisikili kanye nama-biceps curls yizibonelo ezimbalwa zokuzivocavoca ezenzeka eplanini le-sagittal.
- Iplanethi yangaphambili: Indiza yangaphambili inquma umugqa ongabonakali phakathi nendawo emzimbeni wakho ekuhlukanisa phakathi nangemuva kwe-halves. Uma wenza izivivinyo eplanini langaphambili, uhamba ngokuya eceleni endleleni efana nendiza. Ngokwesibonelo, ama-cartwheels kanye ne-inline skating bahamba ngendiza yangaphambili. Eqinisweni, ukuhamba nge-inline kuyithakazelisayo ngoba kudinga ukuhamba kwezindiza yangaphambili kwemikhawulo yakho ngenkathi umzimba wakho wonke uhambahamba ngendiza ye-sagittal. Ezinye izibonelo zihlanganisa ukwenza isisu sebele ngesikhathi sokubhukuda bese wenza uhlangothi oluthile endaweni yokuzivocavoca.
- I-Transverse Plane: Indiza ehamba phambili iyaphaza umugqa ongabonakali phakathi nendawo yomzimba wakho, ukuhlukanisa phakathi kwezingxenye ezingaphezulu nangaphansi. Uma kuziwa ezenzweni, indiza ehamba phambili yinkimbinkimbi kunakho konke ukucabanga ngoba ihilela ukujikeleza nokunyakaza okuhambayo. Ukugijima ibhola le-golf noma ibhola lezemidlalo yizibonelo ezicacile zokuhamba ngendiza ehamba phambili, kodwa akuzona kuphela. Imisebenzi efaka ibhoksi, ukudansa, kanye ne-yoga kuvame ukubandakanya ukujikeleza nokuguqulwa, nokuqeqeshwa kwamandla njengezikhuni zezinkuni kanye nezimpikiswano zamaRoma ezinye izibonelo ezicacile.
Uma uhlola ukuzivocavoca kwakho okuvamile futhi uthola ukuthi uhlala usebenza ngendlela eyodwa, kuyisimo esihle sokulwa nokungalingani kwemisipha ngokufaka isimiso sokuqeqesha okugqugquzela ukuhamba ngezindiza eziningi.
4. Vele uzame okuthize okusha
Uma unamathele emzimbeni, uphinde uphinde usebenzise isimiso esifanayo ezinyangeni ekupheleni, akudingeki ukuba uqede uhlelo lwakho lokuqeqeshwa esiphambanweni. Cishe noma yikuphi ukuvivinya umzimba okusha "kuzothusisa" uhlelo lwakho futhi kukukhumbuze ukuthi une-imisipha yemisipha owayeyishaya indiva. Khetha umsebenzi oshonile uzama futhi uwunike ukudubula kwakho okuhle kakhulu. Ungase uyithande, ungayizonda, kodwa ekupheleni kosuku, akukhathazi ngempela. Okubalulekile ukugcina umzimba wakho uqagela ukuze uqhubeke ubone ukuthuthukiswa komzimba wakho nempilo yakho.
Isibonelo Sokuqeqeshwa Ukuqeqeshwa Ukusebenza
Uma udinga imibono embalwa ukuze uthole ama-juice akho okudala ageleza, cabangela lokhu okulandelayo.
- Uma Ungumgijimi: Abagijimi bazuza ngokuqeqeshwa kwamandla, ukusebenza okuyisisekelo, nokuqeqeshwa okuguquguqukayo, ikakhulukazi ezinqulwini. Ukwengeza isimiso sokuqeqeshwa kwamandla esheshayo ekugijimeni kwamasonto onke kungasiza ukulinganisela ukungalingani kwemisipha. Kungumqondo omuhle ukubeka eceleni isikhathi sokusula noma i- yoga isonto ngalinye.
- Uma ungumuntu we-Yogi: I- Yoga yenza izinto ezimangalisayo zokuguquguquka, ukulinganisela, ukusebenzisana nokukhuthazela okuthile kwemisipha, kodwa ngeke kuthuthukise kakhulu ukukhuthazela kwengqondo noma amandla emisipha. Cabanga ukwengeza ukuqeqeshwa kwesifunda (okuhlanganisa ukuqeqeshwa kwamandla kanye ne-cardio) izikhathi ezimbalwa ngesonto.
- Uma Ungumqeqeshi Wamandla: Njengoba kuhle ukushaya izisindo njalo, kubalulekile futhi ukugcina ukuguquguquka nokuthuthukisa ukukhuthazela kwenhliziyo. Engeza ukwelula kwamaminithi angu-10 ngemuva kokusebenza kwakho kokuqeqeshwa kwamandla onke futhi ezinsukwini ongasizo zokuzivocavoca, cabanga ukudlala umdlalo, njengebhayisikili, i-tennis, noma ibhola lezinyawo.
- Uma Ungumqhubi wama-Cyclist: Abagibeli bamahhashi banamandla okumzimba omzimba okuphansi nokukhuthazela, kanye nokubulala impilo nenhliziyo yamapayipi, kodwa kungenzeka bangakujabuleli izinzuzo zokusebenza ngomthelela owengeziwe. Zama ukwengeza isimiso sokuqeqeshwa kwamandla omzimba ophezulu ezinsukwini ozithinta ngayo ibhayisikili, futhi ezinsukwini zakho zokuphumula, kufaka ukuhamba ngezintaba noma ukukhuphuka kwamadwala .
- Uma Ungumuntu Oshayayo: Njengokuhamba ngebhayisikili, ukubhukuda kuhlinzeka ukuthuthukiswa kwemizwa ye-stellar nokukhuthazela kwemisipha, kodwa ngeke kuholele ekuzuzeni okuphawulekayo kwamandla emisipha noma amathambo. Uma ungenayo echibini, engeza iklasi yeklasi ye- boot kumkhuba wakho ukuze uzuze izinzuzo zokuqeqeshwa kwamandla aphansi kuya kumthelela ophezulu.
Nini ukushintsha izinto phezulu
Kungumqondo omuhle ukulungisa isimiso sakho sokuzivocavoca cishe kanye ngenyanga. Lokhu akusho ukuthi kufanele uzame ukuqeqeshwa okuqhubekayo kokuqeqeshwa okuhamba phambili njalo ngenyanga, kodwa kusho ukuthi kufanele wenze izinguquko kumvamisa, amandla, isikhathi, noma uhlobo lokuzivocavoca ozenza ngaso sonke isikhathi. Uma uthola isimiso sokuqeqesha isiphambano uthande ngempela, lokhu kungase kusho ukusho okunye okuqhubekayo emsebenzini ohlelweni lwakho ngesonto lonke, noma kungase kusho ukuthi ulungise isimiso sakho sokuqeqeshwa esiphambanweni ohlelweni olufushane, olunzulu. Into ebalulekile ukushintsha njalo izinto, ngisho nangezindlela ezincane, ukukhulisa ukujwayela umzimba nokuthuthukiswa.
Izwi elivela
Isihloko sokusebenza ngokuqeqesha okubonakalayo kungabonakala kudidekile, ngoba akukho uhlelo olukhuni futhi olusheshayo olusebenza kuwo wonke umuntu. Esikhundleni sokucindezela ngemininingwane, kuhloswe ukwenza imisebenzi emibili kuya kwezine isonto ngalinye lomkhuba owuthandayo, bese ufaka isimiso esisodwa noma ezimbili somsebenzi ohluke ngokuphelele. Kanye ngenyanga, yenza izinguquko ezimbalwa. Kuyinto elula ngempela lokho.