Ungaqala kanjani Ngokuzivocavoca
Ukuzivocavoca kubalulekile kuwo wonke umuntu, kodwa akekho ovuna izinzuzo eziningi kunabanye abadala. Kunezinzuzo eziningi kakhulu, ekukuvikela ezifweni ukwandisa isimo sakho sengqondo, ukuthi siphezulu cishe noma yini enye ongayenza empilweni yakho. Umbuzo uwukuthi, uqala kanjani? Ukwenza kanjani uma ulimala, i-arthritis, ubuhlungu obuhlangene noma isifo senhliziyo? Ubhekana kanjani nokwesaba ukuthi uzozilimaza noma wenze ukuvivinya umzimba kungalungile? Lezi zikhathazeka ngokusemthethweni, kodwa akudingeki ukuba ume endleleni yakho. Funda izinto eziyisisekelo zokuzivocavoca nokuthi ungaqalisa kanjani namuhla. Khumbula, awusoze udala kakhulu ukuqala .
1 - Izinzuzo Zokuzivocavoca Abadala Abadala
Uma unganqikazi ukuzivocavoca noma ucabanga ukuthi usemdala kakhulu, cabanga ngokuthi yini emaminithi ambalwa omsebenzi wansuku zonke angakwenzela:
- Kuyasiza ukulondoloza ukuqina - Ukuzivocavoca kukugcina ubambezeleke okungaqeda izinkinga ezifana nezindaba zokulinganisela nokuntuleka kokuguquguquka.
- Ikuvimbela futhi ikusize ukuphatha izifo - Ukuzivocavoca kusiza ngesifo senhliziyo, ukucindezeleka kwegazi, isifo sikashukela, ukuphefumula kwesifo sikashukela, nokucindezeleka. Kungathuthukisa ngisho nobuchopho bakho.
- Kukusiza ukuba ulahlekelwe isisindo noma ugweme ukuzuza isisindo - Kungenzeka ukuthi ulahlekelwe ngaphezu kwama-5 lbs of muscle njalo eminyakeni eyishumi phakathi kuka-25-55 uma singazivocavoti futhi siphakamise izisindo. Ukulahleka kwemisipha kuholela ekuzuzeni isisindo kanye nengozi ephakeme yokuwa nokuzilimaza.
Funda kabanzi mayelana nokuthi ukuzivocavoca kungenza kanjani impilo yakho ibe ngcono .
2 - Izisekelo zokuzivocavoca
Ukwazi izinto eziyisisekelo zokuthi uqalise kanjani, ukuthi ukuzisebenzisa, yiziphi izinto ozidingayo nokuthi ungabeka kanjani imigomo ungalungisa ingqondo nomzimba wakho ngalokho okuzayo. Thatha isikhathi sokuqinisekisa ukuthi unakho konke okudingayo, kusuka kumishini kuya kolwazi, ngakho uqala onyawo olunene:
- Nini ukuthola imvume yezokwelapha
- Yini okufanele ugqoke ukuze usebenzise umzimba
- Lapho Ukuzivocavoca - Joyina i-gym noma ukuzivocavoca ekhaya ngemishini eyisisekelo yokuzivocavoca ekhaya
- Amathuluzi wokufaneleka womzimba, amawebhusayithi, kanye negesi
- Ungabeka kanjani imigomo yakho
- Indlela yokulandelela inqubekelaphambili yakho
3 - Ukuzivocavoca kwe-Cardio - Ukuqalisa
Ukuzivocavoca kwe-Cardio yingxenye ebalulekile yohlelo lwakho lokuzivocavoca, okukusiza ukuba uqinise inhliziyo yakho namapayipi, ushise amakholori bese wakha ukukhuthazela kuzo zonke izinto ozozenza usuku ngalunye. I-Cardio ivikela umzimba ngezinkinga ezihlukahlukene, ikakhulukazi lezo ezingase zenzeke njengoba sisebudala, ezifana nokuzuza kwesisindo, isifo senhliziyo, isifo sikashukela kanye nezinhlobo ezithile zomdlavuza.
Futhi i-cardio akuyona nje abantu abadala abanempilo. Uma ngabe unesifo senhliziyo, umdlavuza noma ezinye izifo, khuluma nodokotela wakho mayelana nokuthi ukuzivocavoca kungaba kanjani ingxenye ebalulekile yokutakula kwakho.
Qalisa
- Izinkombandlela zokuzivocavoca ze-Cardio kwabasebekhulile
- I-Cardio 101
- Ungaqala kanjani nge-Cardio
- Ukuqala ukusebenza kwe-Cardio
4 - Ukuqeqesha Amandla - Ukuqala
Kuthiwani uma kukhona into eyodwa ongayenza ukuze ulahlekelwe amafutha, ukwandisa umzimba , ukunciphisa ubuhlungu emuva, ukunciphisa ubuhlungu be-arthritis, ukuthuthukisa ikhwalithi yokuphila, ukucindezela kwegazi eliphezulu, ukuvikela ezifweni zenhliziyo nesifo sikashukela, ukuphatha ukucindezeleka, ukuvimbela ukuwa nokukhulisa ukuzethemba?
Kuzwakala kuhle kakhulu ukuba yiqiniso, kodwa ukuzivocavoca kungenza konke lokhu, ikakhulukazi ukuqeqeshwa kwamandla okungahambi ngeshwa, abaningi abadala abakwenzile. Ukulahlekelwa kwemisipha kungabangela izinkinga eziningi, ezivame ukuvimbela ubudala, kodwa uhlelo olulula lwezikhathi ezimbili ngesonto lungenza izimangaliso empilweni yakho engokwengqondo nangokwengqondo.
Qalisa
5 - Ukuziphendulela Ukuzivocavoca - Ukuqalisa
Uma ukusebenza ngokusemandleni akho kungenye yemigomo yakho, ukuchitha isikhathi ukuthuthukisa ukuguquguquka kwakho kufanele kufinyelele ohlwini lwakho lwezinto okufanele uyenze. Ukuba ne-range ephelele yokunyakaza emajoyini akho kusho ukuthi ungakwazi ukugoba kalula, ukuhambisa, ukuphakamisa nokwelula - ukunyakaza okudingayo ukwenza usuku lonke, ukufaka izicathulo zakho ekusebenzeni egcekeni.
Ukunciphisa njalo, kanye nokusebenza kwe-cardio namandla, kugcina amajoyina akho asekela futhi aguquguquke. Akukhona lokho kuphela, ukwelula kuphumula futhi kunciphisa ukucindezeleka, okwenza kube enye yezindlela ezithandekayo zokuhambisa umzimba wakho usuku ngalunye.
Qalisa
- Indlela Yokuqalisa Ngokuzithobayo Ukuzivocavoca
- Ukunciphisa umzimba wonke kwabaphathi
- Uhlezi u-Stretch
6 - Ukulinganisa Ukuzivocavoca - Ukuqalisa
Ukulinganisa kungenye isici sempilo yethu kanye nempilo yethu esingacabangi ngakho kuze kube yinkinga. Ngisho nezinyathelo ezincane kunazo zonke - Ukuhamba, ukungena ngaphandle kwewashi, ukungena nokuphuma emotweni - kudinga ibhalansi futhi, njengoba sithola ukulahlekelwa kwemisipha, amandla nokuguquguquka okudala kunganciphisa ibhalansi, kusenze sikwazi ukuwa.
Ayikho imihlahlandlela ethize yokuzivocavoca, kodwa kulula ukufaka ukuqeqeshwa kokulinganisela empilweni yakho. Iminye imibono elula:
- Zama ukulinganisa ngomlenze owodwa noma kunini uma umile. Bamba esihlalweni uma kudingeka futhi kancane kancane usebenze ukuze ume wedwa
- Hamba nencwadi ekhanda lakho (ukuhamba kwakho kuzokuthuthukisa futhi)
- Sebenzisa ibhola lokuzivocavoca for balance balance kanye nokuzivocavoca umzimba
7 - Ukubeka Uhlelo oluphelele lwe-Cardio, Amandla, Nokuziphendulela
Ngisho lonke ulwazi emhlabeni, empeleni ukusetha uhlelo kungaba yinto esabekayo encane. Uyazi kanjani ukuthi umzimba wakho uyakwazi yini? Uqala kuphi? Izisetshenziswa ezingezansi zinikeza izinqumo ezihlukahlukene, kodwa ungaqala nokuthile okulula: Ukuhamba imizuzu engu-15-20 ngezinsuku ezimbalwa ngesonto, isibonelo, kanye nesistimu eyisisekelo yomzimba wonke wesonto ngesonto.
Ukuqalisa kuqala kuyingxenye eyinkimbinkimbi kakhulu, kodwa ukwazi kahle ukuthi ukuqala kuphi kungakunika ukuqiniseka ukuthi uthathe leso sinyathelo sokuqala:
- Indlela Yokusetha Uhlelo Oluphelele
- Uhlelo lwezinsuku ezingu-30 lwe-Quick Start Practice Programme lwabaqalayo
- Indlela Yokuthola Ngendlela Yokuzivocavoca
8 - Ukusebenzisa Ngokulimala Okuvamile, Izifo Nezimo
Kunanoma iyiphi inombolo yezizathu esingayisebenzisi kodwa, uma unesihlungu ngokulimala, ukugula noma isimo sezokwelapha, ukuzivocavoca kungenzeka kube yinto yokugcina ozizwa uthanda ukuyenza. Akulula ukuthola izindlela zokuzivocavoca uma kufanele usebenze eduze nenkinga yangokomzimba, kodwa kungase kube enye yezinto ezinhle kakhulu ongayenza ukuze uphathe ubuhlungu futhi wenze impilo ibe ngcono. Eqinisweni, ukuvivinya umzimba kungasiza ngezimo eziningana ezihlanganisa:
- I-arthritis
- Ukuhlungu obusemhlane
- Isifo senhliziyo
- I-osteoporosis
- Isifo sikashukela
- Ukukhuluphala
- Ukucindezeleka
Kumele ukhulume nodokotela wakho okokuqala futhi ungase uthande ukucabangela ukusebenza nomqeqeshi wakho owaziyo ngezinkinga zakho uma udinga usizo lokuthola indlela efanele yokuzivocavoca.