Siyazi ukuthi ukukhula kungenakugwemeka kodwa, uma ubheka abantu abadala asebekhulile kulezi zinsuku, babukeka bancane kunanini ngaphambili. Ingxenye yayo ifunda ukuthi singazinakekela kanjani ngokuzivocavoca, kodwa kungakhathaliseki ukuthi senzani, imizimba yethu izoshintsha.
Kunezinye izinto esingakwazi ukuzilawula njengoba sikhula, kodwa into eyodwa esingayenza ngokuphatha isisindo sethu.
Singase singabi nesisindo esifanayo esasiyi-adolescence, kepha singaba namandla, sivumelane futhi siphephile kungakhathaliseki ukuthi sitholaphi iminyaka emdala.
Isizathu Sokuba Sithola Isisindo Njengoba Sisebenza
Iningi labantu bacabanga ukuthi ukuzuza isisindo nokukhula kuyahambisana, kodwa isizathu esenza sibe nesisindo akuyona nje ngokukhula, kungenxa yokuthi imikhuba yethu iyashintsha kanjani. Abaningi bethu bathola isisindo ngoba thina:
- Yibani ngokwengeziwe
- Ungaphakamisi izisindo ukuze ugcine ubukhulu besisindo
- Yidla amakholori amaningi ngisho nangokwemetabolism
Ngenkathi kukhona ezinye izakhi esingazikwazi ukuzilawula, iningi lezinzuzo zesisindo eliza nokuguga lingagwenywa ngokuzivocavoca okuncane.
Ongakwenza
Isizathu esiyinhloko sokulahleka kwemisipha, okuyinto esinciphisa umzimba, yilapho esivame ukuchitha ukuhlala ngokweqile - sihlezi emsebenzini, sihlala lapho sibukela i-TV futhi sihlala lapho sidlala nxazonke kukhompyutha. Uma sichitha isikhathi esiningi senza lokho lapho sisencane, kunzima kakhulu ukuyeka ukwenza lokho uma sikhula.
Kulandela ukuthi ukusebenza nokuphakamisa izisindo kuzosiza ukugcina imisipha yakho nokwandisa amathambo akho ngenkathi igcina umzimba ophezulu . Ngaphambi kokuba uqale, bheka udokotela wakho, ikakhulukazi uma ukhona kunoma yimiphi imithi noma unayo ubuhlungu noma ukulimala osebenzelana nakho. Uma usuvumele imvume yokuzivocavoca, ungalandela le ndlela eyisisekelo ukuze uthole ukuma:
- I-Cardio Exercise : Khetha noma yimuphi umsebenzi owujabulelayo noma ocabanga ukuthi ungakujabulela ngomkhuba othile wokubhukuda, ukuhamba noma ukuhamba ngebhayisikili bese uzama ukwenza lo msebenzi okungenani izinsuku ezingu-3 ngesonto. Qala ngalokho ongayisingatha futhi kancane kancane wengeze isikhathi ngesonto ngalinye uze wenze imizuzu engu-30 yomsebenzi oqhubekayo.
- Phakamisa izisindo : Ukuqeqeshwa kwamandla kungaba ingxenye yezingxenye ezibaluleke kakhulu ohlelweni lwakho lokuzivocavoca. Uzokwakha imisipha namandla ngenkathi futhi isebenza ezindaweni ezibalulekile ezifana nokulinganisela, ukuzinza, nokuguquguquka - zonke izinto ezivame ukwehla ngeminyaka.
- Buka Ukudla Kwakho : Isici esibaluleke kakhulu ekulawuleni isisindo sakho ukudla kwakho. Ukugcina ithrekhi yamakholori akho futhi ukunamathela ngokudla okunempilo okungenani isikhathi esiningi kungakusiza ukuba ugweme ukuzuza ngokweqile njengoba ukhula .
- Yiba nempumelelo : Njengoba usukhulile, kuzothatha isikhathi eside ukulahlekelwa isisindo, ngakho kusiza ukugxila enkambisweni - ukuthola ukusebenza kwakho nokudla ngendlela enempilo ngangokunokwenzeka. Yenza lokho nomzimba wakho uzokuphendula ngesikhathi saso.
Uma uthola kunzima ukuqala noma ukunamathela ohlelweni lokuzivocavoca, zikhuthaze ngokukhumbula lokho okwenzela impilo yakho uma uvivinya umzimba: uzizwa ungcono, ubheka kangcono, unciphisa amathuba akho wezinhliziyo zenhliziyo nesifo sikashukela futhi, okungcono kunabo bonke , wenza lokho umzimba wakho okwakuhloswe ngakho: ukuhamba nxazonke.
Imithombo:
Williams PT, Wood PD. Imiphumela yokushintsha amazinga wokuzivocavoca ngesisindo nokuzuza kwesisindo esithinta iminyaka. I-Int J Obes (Lond). 2006 Mar; 30 (3): 543-51.
Williams PT, Pate RR. Ubudlelwane obunqamulelayo bokuzivocavoca kanye nobudala obunamaphesenti angama-60.617 abagijimi besilisa. I-Med Sci Sports Exerc. 2005 Aug; 37 (8): 1329-37.