Ukunikezela Ngokweqile Isisindo Sokulahlekelwa Isisindo

Uma ufana nezigidi zabantu, cishe ungathanda ukulahlekelwa isisindo esincane , mhlawumbe isisindo esikhulu. Cishe ungathanda ukwenza izinguquko ezithile emzimbeni wakho-mhlawumbe ezungeze isisu sakho noma amathanga akho, noma ezungeze izinyathelo zakho noma u-butt. Mhlawumbe ulokhu uzama ukufezekisa lokhu iminyaka futhi ukhungathekile ngoba akukenzekanga.

Uma ufana nabantu abaningi, uzame izinto eziningi ukwenza lokhu kwenzeke.

Ukudla kwakho ekugcineni ushiye noma usebenzise izinhlelo ozoqala ngazo futhi wama izikhathi ezingaphezu kwalokho ongazibala. Mhlawumbe uye wathenga imishini ebiza kakhulu, wajoyina i-gym noma waqasha umqeqeshi. Kodwa akekho okubonakala sengathi isebenza . Umbuzo uwukuthi: ngani?

I-Weight Loss Conundrum

Nakuba ungase ubuze ukuthi kungani okungazange uzame ukubonakala kubesebenza, kunombuzo omkhulu ongase udingeke uphendule: Ingabe ufuna ngempela ukunciphisa umzimba? Uma uthi yebo, ake ngikubuze omunye, mhlawumbe umbuzo onzima kakhulu: Ingabe wenza konke okudingeka ukwenze ukuze ulahlekelwe isisindo? Thatha isikhathi sokucabanga ngalokho bese ubheka ukubaluleka kokulahlekelwa isisindo esikalini sika-1 kuya kwezingu-10 (1 kubaluleke kakhulu futhi 10 kubaluleke kakhulu). Manje, cabanga ngesonto elijwayelekile empilweni yakho futhi ubone ukuthi uchitha isikhathi esingakanani ukwenza izinto ezidingekayo ukuze ulahlekelwe isisindo. Amanye alawo misebenzi afaka:

• Ukuzivocavoca kwe-Cardio (izikhathi ezinhlanu noma ngaphezulu ngesonto)
• Ukuqeqesha Amandla (izinsuku ezimbili noma ngaphezulu ngesonto)

• Ukuziphendulela kokuzivocavoca
• Ukuzikhandla ngangokunokwenzeka-ukuthatha izitebhisi, ukuhamba lapho ungakwenza, ukuhamba ngokuzungezile, njll.
• Yidla ukudla okunempilo, okulinganiselayo nokubuka amakholori akho
• Ukulala ngokwanele
• Ukusingatha ukucindezeleka kwakho nokuyigcina emazingeni anengqondo

Ingabe wenza zonke lezi zinto ngesonto ngalinye? Mhlawumbe bambalwa, kodwa hhayi bonke?

Mhlawumbe akekho? Thatha isikhashana ukuqhathanisa lezizinto ezimbili: Lapho ubeka khona ukubaluleka kokulahlekelwa isisindo ngokuphambene nesikhathi esiningi namandla owasebenzisa ekuphishekeleni. Uma ubona igebe lapho, awusodwa. Kwabaningi bethu, kukhona umehluko phakathi kwalokho esikushoyo esikufunayo nokuthi yini esikwenzayo ngempela. Leli gap livelaphi? Ngicabanga ukuthi ukungalingani kulele phakathi kokubaluleke kakhulu kuwe nokuthi yini ocabanga ukuthi kufanele ibalulekile. Uma ukulahlekelwa kwesisindo kuningi 'kufanele,' mhlawumbe sekuyisikhathi sokuyeka kulo.

Ukunikezela Ngokweqile Isisindo Sokulahlekelwa Isisindo

Umqondo wokuyeka ukulahlekelwa isisindo ungase ubonakale ungaphandle kwamanye amazwe. Eqinisweni, kungase kubonakale kuyingozi kakhulu, ikakhulukazi uma unenkinga yezempilo engaphathwa ngokulahlekelwa isisindo. Kodwa, angikusikisela ukuthi uyeke ukulahlekelwa isisindo ... lokho engikushoyo kuyashintsha indlela oyifinyelela ngayo.

Into esiyazi ukuthi ukugxila emisebenzini yokuzivocavoca kunokuba umphumela uholela empumelelweni enkulu yesikhathi eside. Kungani kunjalo? Ngoba, njengoba uDkt. Jim Gavin noMadeleine McBrearty besho ku-athikili yabo ye-IDEA Fitness Journal, Ukuhlola I-Mind-Body Modalities , "Uma nje amakhilogremu avuliwe noma ingozi yezempilo incishisiwe, kungani noma yimuphi umthengi eqhubeka enza okuthile abangakujabuleli , engenayo incazelo yangaphakathi ...? "

Eqinisweni, ocwaningweni olulodwa mayelana nokuzivocavoca nokugqugquzela, abacwaningi baphetha ngokuthi "... [ushintsho] ezintweni ezithinta ukuvivinya umzimba, ngokugxila ngokukhethekile emithonjeni yangaphakathi yokugqugquzela (isibonelo, intshisekelo nokuzijabulisa ekusebenzeni), ukudlala indima ebaluleke kakhulu ekulawulweni kwesisindo eside. "

Ngalokhu engqondweni, zibuze ukuthi yini ezokwenzeka uma uyeka ukulahleka kwesisindo njengomphumela wokuphela? Yini eyokwenzeka uma ukhulula ingqondo yakho ekuphishekeleni umqondo ongazange ukwazi ukufinyelela? Yini eyokwenzeka uma ukhohlwe ngemiphumela futhi ugxile kulokho okuphuma ekusebenzeni kwakho okwamanje?

Uzimisele ukuthola?

Ngokuvamile, sibeka imigomo esekelwe emzimbeni esingafisa ukuba nawo. Izithamela ezithintekayo, i-abs flatter, imisipha echazwe kabanzi ... ngubani ongafuni lokho? Kodwa izingozi kulezi zinhlobo zemigomo yilezi:

1. Azikho iziqinisekiso ozothola kuzo . Ngenxa yokuthi umzimba wakho ulawula lapho amafutha ephuma khona, ungase udumale uma ungalahlekelwa amafutha kusuka kulezo zinkinga ngokushesha ngangokunokwenzeka. Lokho kungaholela ekukhungathekeni futhi, yiqiniso, ukuyeka.
2. Ayishintshi ukuthi ungubani . Ukushintsha ukuthi ubukeka kanjani kungakwenza uzizwe kangcono ngawe, kodwa usengumuntu ofanayo kungakhathaliseki ukuthi ukubonakala kwangaphandle kubonakala kanjani. Ngokuvamile sicabanga ukuthi izinguquko zangaphandle zingasisiza ukuba sibhekane nezinkinga ezingokomzwelo noma ezingokwengqondo kodwa sidumala uma izinkinga ezifanayo zikhona, ngisho nangemva kokulahlekelwa isisindo.
3. Kudinga ukuphelela . Izinhloso zokulahlekelwa isisindo azikhulumi kakhulu. Ukulahlekelwa isisindo esisodwa ngesonto, kufanele ushise ama-khalori angaphezu kuka-500 njalo ngosuku olulodwa. Kuthiwani uma ulahlekelwa ukuqeqeshwa noma udla kancane emcimbini? Islayidi esisodwa singakubuyisela emuva.
4. Balahlekelwa ukubaluleka ngokuhamba kwesikhathi . Singase sithole isisusa sokulahlekelwa isisindo lapho izingubo zethu zizwa ziqinile noma sizizwa sinecala ngokudla ngokweqile kodwa lokho kushukunyiswa kuyovame ukuphela uma lezo zemizwa yecala noma ukukhungatheka ziphela.
5. Akuzona njalo ukusebenza . Ukubheka okuhle ekuhlanjeni ukugeza kuyinto sonke esiyifunayo, kodwa kaningi kangakanani iningi lethu sigqoka ama-suit suit? Ukusebenza into eyenzeka kuphela kanye noma kabili ngonyaka akuguquleli njalo ekuphileni kwansuku zonke.

Uma uthola ukuthi umgomo wokulahlekelwa isisindo akwanele ukukuthutha, sekuyisikhathi sokuhlola imibono emisha.

Shintsha Ukuphila Kwakho, Shintsha Umzimba Wakho

Indlela esivame ukubhekana ngayo nokulahlekelwa isisindo ukuthi sifuna ukushintsha imizimba yethu futhi siqaphele ukuthi, ukwenza lokho, kufanele sishintshe izimpilo zethu. Ngenxa yalokho, sithatha uhlelo noma ukudla omunye umuntu owakhuphuka nawo futhi uzama ukungena kulowo owenza ama-nooks kanye nemigudu yempilo yethu, ngokuvamile engasebenzi.

Kodwa kuthiwani uma uqale kusuka kwenye indawo, uguqule impilo yakho futhi uvumele umzimba wakho uphendule? Ngokwenza ngale ndlela, uqalise izinguquko ozithola nazo futhi empeleni usebenza nendlela ohlala ngayo. Awusagxila ekulahlekelweni kwesisindo (isb., Ngizolahlekelwa lokhu amakhilogremu amaningi) kodwa ezenzweni ozidingayo ukuze ufike lapho (isib. Ngizosebenzisa lezi zikhathi eziningi kuleli sonto). Lokhu, okuyiqiniso, kudinga ikhono lokugxila kulokho okwenzayo manje kunekusasa futhi ukhiye wokwenza lokho ukubeka imigomo emisha.

Ukubeka Izinjongo Ezintsha

Kubaluleke kakhulu ukusetha imigomo ngokusebenzisa isimiso se-SMART- yebo, kufanele sibe yiNgqikithi, Esilinganiselwe, Efinyelelekayo, Esengqondo futhi Esikhathini esifanele. Kodwa zikhona ezinye izingxenye ezibalulekile zokusetha kwezimgomo eziye zasala ngaphandle komgomo we-SMART futhi zibandakanya: okubalulekile futhi okusebenzayo.

Yenza imigomo yakho ibe nenjongo. Ungase uthande amathanga amancane noma i-abs, kodwa lokho kusho ukuthini ngempela kuwe? Uma ungumfanekiso noma udumo, mhlawumbe okuningi. Kodwa uma unjengami, umuntu owenza isilinganiso sokuphila nokunakekela umndeni, ingabe i-abs flat kanye namathanga amancane afaneleka? Ingabe udinga ukuba umzali omuhle noma isisebenzi? Cishe cha. Ngakho-ke, ekucabangeni ngempilo yakho nezinto ofuna ukuzifeza usuku ngalunye, yiziphi ezinye izinhloso zempilo ezizokwenza ube nencazelo kuwe? Uma ukholelwa ukuthi ukuzivocavoca kungakusiza ukuba ufeze okwengeziwe ngosuku ngalunye, ingabe ungakhuthazeka kakhulu ukukwenza? Kuthiwani uma kungakusiza ukupholisa phansi futhi unciphise ukucindezeleka ... ubungabe wenza kanjalo?

Ukugxila ekulahlekeni kwesisindo kungakusiza ubone zonke izindlela zokuvivinya umzimba kungenza impilo yakho ibe ngcono. Yimiphi imigomo enhle ongayibeka yona uma ulahlekelwa isisindo ngaphandle kokuxuba? Nazi ezinye imibono ukuze uqale:

• Ukuba namandla amaningi okufeza okuningi ngosuku ngalunye.
• Ukuthola ikhwalithi engcono futhi engcono yokulala ubusuku bonke.
• Ukuba uqaphile futhi ukwazi ukugxila.
• Ukuba yisibonelo esihle kumndeni wakho.
• Ukwandisa ukuqwashisa umzimba wakho nomqondo wokufeza.
• Ukwehlisa ukuqina, ukucindezeleka nokukhathazeka okubangelwa ukucindezeleka.
• Ukugcina umzimba wakho uphelele, ulinganise futhi ulungele uma ukhula.

Yenza umgomo wakho usebenze. Enye indlela yokushintsha indlela obheka ngayo umsebenzi ukugxila ekuthuthukiseni impilo yakho okwamanje. Imigomo esebenzayo, ngencazelo, ngokuvamile iyoba yinto ecacile futhi isheshe ibe ngaphezu kwezinhloso zokulahlekelwa isisindo. Eqinisweni, kunezinto ezihlukahlukene ongalindela ngokushesha kusuka kwesinye isikhathi sokuzivocavoca - akukho ukulinda okuhilelekile:

• Imoya engcono . Ucwaningo oluthile oluthola ukuthi ukuzivocavoca ukutholakala ngokushesha kokucindezeleka.
• Ukwakhiwa kokuklama . Ucwaningo olwanyatheliswa kuyi-Creativity Research Journal lubonisa ukuthi ukuzivocavoca kungandisa amathuba okudala. Njengomlobi, ngithola ukuthi ngithola eminye imibono yami engcono kakhulu lapho ngizivocavoca.
• Amandla amaningi . U-Elizabeth Scott, Umhlahlandlela Wokucindezeleka Ka-About, okukhulunywa ngaye esihlokweni sakhe, Ukuzivocavoca nokudala amandla okuhambisa umzimba wakho kuyindlela eqinisekisayo yokuthuthukisa amandla.
• Ukuphumula . Ezinye izinhlobo zokuzivocavoca, njenge-yoga ne-Tai Chi, zaziwa ngokuthobisa ingqondo nomzimba nokukusiza ukuba uphumule.
• Umfutho wegazi ophansi . Ucwaningo oluthile lubonise ukuthi ukuvivinya umzimba okuvamile kwenza ngcono ukugeleza kwegazi okungasiza ekunciphiseni ukucindezeleka kwegazi.

Eminye imigomo yokusebenza ingathatha isikhathi esincane ukuveza kodwa ingaba nenjongo empilweni yakho. Cabanga ngelanga elijwayelekile kuwe nokuthi umzimba wakho uzizwa kanjani. Ingabe unezinhlungu noma izinhlungu ezingapheli ezingaphathwa ngokunyakaza okuncane? Zikhona yini izinto othanda ukuthi ungenza kangcono? Ukusebenza kokuthile okubonakalayo kungakusiza uhlale endleleni.

Njengoba izifundo ezikhulunywe ngazo zibonisiwe, sivame ukuzivocavoca njalo lapho sikhathalela ngalokho esizama ukukufeza. Ukulahlekelwa kwesisindo, ngokwakho, kubonakala sengathi akusebenzi nje, okungenani isikhathi eside. Uma ngabe uzame konke futhi awuzange wenze inqubekela phambili ehlala njalo, mhlawumbe lokho kuyisignali yokwenza izinguquko ukuthi umzimba wakho ubheka kanjani akwanele ukuqhubeka uhamba.

Ngakho-ke, ake sithi sengathi kunjalo futhi masithathe isisindo esilahlekile etafuleni sishiye eminye imigomo. Into ehlekisayo eyenzekayo ukuthi leminye imigomo, le migomo ewusizo futhi esebenzayo, idinga umsebenzi ofanayo nezinjongo zokulahlekelwa isisindo. Umehluko uwukuthi, uthola imiphumela ngokushesha kwimigomo yakho yokusebenza futhi yilokho okukugcina ubuyela emuva ngosuku nosuku. Izinjongo zokulahlekelwa isisindo zidinga isikhathi-amasonto, izinyanga, ngisho neminyaka. Akumangalisi ukuthi asisigxili.

Ukufakazela leli phuzu, ake siqhathanise lezi ezimbili. Yisho umgomo wakho osebenzayo ukuthi ube namandla amaningi futhi umgomo wakho wokulahlekelwa isisindo kukuthi, kahle, ulahlekelwe isisindo. Yini okufanele uyenze ukuze ube namandla amaningi? Kunezinto okungenani izinto ezimbili ezizokwenza lo msebenzi:

• Yidla ukudla okunempilo nokulinganisela . Ukudla ibhalansi yezakhi kuzokunika amandla okusheshayo, kanti ukudla ngokweqile noma ukudla amanoni amanengi kungakusiza uzizwe ukhathele futhi uphelelwe amandla.
• Ukuzivocavoca . Kwenzekani uma uhambisa umzimba wakho? Igazi ligeleza, i-oksijeni ithola emisipha yakho, izinga lakho lenhliziyo landa futhi lokho kusho amandla okusheshayo kokubili ngesikhathi nangemva kokuzivocavoca kwakho.

Lezi zinto ezikhiqiza amandla nazo izinto ezimbili okumele uzenze ukuze ulahlekelwe isisindo. Umehluko wukuthi uma umgomo wakho ukuthi ube namandla amaningi, usufinyelele ... akukho ukulinda okudingekayo. Kodwa, uma umgomo wakho ukulahlekelwa isisindo? Akukho shintsho esikalini kusuka kulowo mdlalo owodwa noma ukuthi usuku olulodwa lokudla okunempilo. Ngomgomo wakho wokusebenza, uhlangabezane nokuphumelela futhi okuzokwenza ukuthi uqinise ukuzethemba kwakho futhi kukusize ukwenze konke kusasa ukuze uthole imiphumela efanayo. Qhubeka wenza kanjalo futhi isisindo sizovela futhi.

> Imithombo:

> Gavin, Jim Ph.D., noMadeleine McBrearty, MA. "Ukuhlola Ingqondo Yomzimba." I-IDEA Fitness Journal Volum 3, Inombolo 6 (June 2006): iphe. 60.

> Teixeira PJ, et al. "Ukuzivocavoca, ukudla, nezithombe zomzimba eziguquguqukayo njengezibikezelo zokulawula isisindo." I-Med Sci Sports Exerc. 2006 Jan; 38 (1): 179-88.