Kanjani ukuthuthukisa dyhalku ekhaya

Noma yimuphi umdlalo kudinga umthwalo sina, futhi ngaso sonke isikhathi izinsiza ilungu elithile lomzimba wethu yanele ukuze isekele kubo. Isibonelo acacile iyona imigudu yokuphefumula, noma abantu - "dyhalki". Uma athuthukile ngokwanele ke akukho amandla ento edaliwe ngeke kuholele elamukelekile. Ngakho-ke, enye yezinselele main nganoma yisiphi umsubathi ukuthuthukisa dyhalki.

Njengoba wazi, umoya ezinhle nesithakazelo ikakhulu labo ezemidlalo nendlela yokuphila enempilo - ezingaphezu kuka amazwi noma wokuzilibazisa. Ake sithole ukuthi kwakungani kanjani ukuthuthukisa dyhalku ukuthola ezintsha eziphakeme ku mdlalo futhi wenze Fitter umzimba, okuyinto ebaluleke kakhulu kunanoma iyiphi izindondo.

Indlela ukuqinisa umgudu wokuphefumula

Ukuthuthukiswa kwezitho zokuphefumula neqhaza ehlelekile ukuzivocavoca. Phakathi ezemidlalo ukhiye ukuthuthukisa ukuphefumula, yilezi: egijima, ukubhukuda, kukhwela, ngebhayisikili, ukugwedla, ukushushuluza futhi uhlanga ukuhamba. Ukuqeqeshwa ukusiza ukwandisa wamaphaphu umthamo futhi uqinise inhliziyo. With imithwalo njalo kuthuthukisa isimo semithambo: Ziba nokunwebeka ngaphezulu.

Lapho ukuzivocavoca kuqinisa umzimba iyonke. Ukukwazi kwakhe ukukhuthazelela imithwalo esindayo phezu obuphelele eside libizwa ukukhuthazela. Ungacabangi ukuthi ukukhuthazela kudingeka abadlali professional kuphela noma abasebenzi kwamandla izakhiwo. Indoda ehamba ukuphila okumatasa, ngeke benze ngaphandle kwalo.

Ubani futhi kungani kudingeka

Ikanise emahlathini, ukuhamba ngesithuthuthu, ukusebenza engadini - konke lokhu nokunye okuningi kudinga amandla engcebo zomzimba. Futhi ngisho yezitolo eside ungavula futhi oluvamile luphenduka isiyaluyalu uma ungenayo okukhuthazela ngokwanele.

abaqeqeshiwe eziqinile bheka kangcono kakhulu kunokuba labo lazy kakhulu noma unomphela kudingeka ugqozi ekhethekile. Bahlale bekulungele smart, portly, futhi-ke, abanakho Kilos owengeziwe. Laba bantu ukuhambisa ngokunembile, ngokushesha futhi ngokuqiniseka. Nokho, izinguquko Ingaphandle - lena kuphela ohlangothini lokuqala uhlamvu lwemali. Kukhona futhi izinguquko zangaphakathi. Nge okuqhubekayo nabanekhono siyashintsha indlela yokwakheka igazi (inombolo kwamangqamuzana egazi abomvu lenyuke), okuyinto enomthelela kwandzisa izibilini nomoya-mpilo. imisipha zokuphefumula kubantu abaqeqeshiwe Bole eqinile njengoba imisipha yenhliziyo.

nesisusa

Ngokwengxenye enkulu, iningi nge ebuntwaneni wazi kanjani ukuthuthukisa dyhalku nokukhuthazela. Ukusebenzisa elula ukwenza - run. Nokho, akubona bonke abakule impilo yabo. Ososayensi baye bafakazela ngokuphindaphindiwe ukuthi abantu lasendulo babengene inamandla, kuyashesha futhi isikhathi eside. Babefanele eziningi egijima ku ezindaweni ezimbi. Kungani abantu abaningi kangaka lasendulo egijima? Impendulo ilula: ukuze uthole ukudla noma ngokungenzi sokuba ibe ukudla. Lesi sibonelo sikhombisa ukuthi isisusa linendima ebalulekile.

Noma ubani ohluleka ukuzitshela ukuthi kubalulekile ukusebenza egameni impilo, lutho kodwa abahlushwa yokuphila ezemidlalo ngeke uthole. Phela, iqophelo lokuqeqeshwa udinga give up indlela yabo yokuphila evamile, ethokomele futhi zikhululekile. Ngakho kudingeka sibheke ukuqeqeshwa njengendlela sokwenezela ezinkathazweni zokuphila kobusha, omuhle, ubuhle, futhi eminyakeni embalwa eyigugu. Bambalwa ukwazi ukuthi ukuthuthukisa dyhalku, kubalulekile ukuqonda ukuthi kungani lokhu kwenziwa, futhi bakwazi ukuletha ngokwami ukuba.

Kuyini ukukhuthazela

Umqondo ukukhuthazela ihlanganisa ngempela anhlobonhlobo nezici zabo ezingokomzimba umzimba. ukukhuthazela zokuphefumula ikakhulukazi lahlukaniswa izinhlobo: aerobic kanye anaerobic.

ukukhuthazela anaerobic eveza ikhono lomzimba ukwenza noma yimuphi umsebenzi ngokomzimba ngaphandle lemali edingekayo umoya-mpilo. Okungukuthi, ukwenza ezinye umzimba isinyathelo imitfombo yangaphakathi kuphela. Ukubekezela okunjalo ovezwa ukusebenza inqwaba izivivinyo isikhathi esilinganiselwe.

ukukhuthazela aerobic - ikhono lomzimba ukwenza umsebenzi ngezithukuthuku supply umoya-mpilo. Lapha, njengoba umthetho, idinga ezihlukahlukene umzimba izindlela eside.

Libuye ukukhuthazela olukhethekile kanye nalolo olwejwayelekile. Eyokuqala lwentando abadlali isikhathi eside, okwenza isenzo esifanayo, ekufezeni ukuphelela kuyo. Kodwa yesibili udinga nje abantu abangafuni ukuxosha ngoba izindondo, kodwa impilo futhi iphimbo zonke izicubu kanye izitho zomzimba. Wonke umuntu ekhetha onjani okukhuthazela ke ukuthuthukisa - konke kuncike injongo.

Kanjani ukuthuthukisa dyhalku ukugijima

Lona umbuzo lalivamile, ngoba abantu abaningi benza run, futhi share sengonyama of them are hhayi abadlali professional. Laba bantu ngokuvamile musa unezinkinga isisindo okweqile, imizimba yabo ihlale izinzwane zethu, futhi ngesikhathi ibambene kwemizwa. Phakathi ukugijima izitho zokuphefumula ziqala ukusebenza ngokushesha okungaka, futhi igazi is ahlanganiswe-mpilo ngokunika izibilini ubuchopho.

Uma uqala ukuthatha isiko egijima, khona-ke kufanele sinake izimiso ezintathu eziyinhloko: gradualism, ukungaguquguquki, nokwamukeleka. Ake sihlole ngayinye yalezi zinkulumo.

• Kancane kancane. Kusukela ngosuku lokuqala akufanele kuthathe amahora amaningi ukuqeqeshwa. Khulisa ibanga okudingeka ukulawula ijubane bese isimo sazo ngokucophelela. Labo abanquma ukusebenzisa ngosizo umgudu wokuphefumula ukubuyisela emva ukubhema, kubalulekile ukuba uqaphelisise kakhulu ukushuba ukuqeqeshwa. Kumelwe sikhumbule ukuthi umzimba kufanele ube ukuphumula okuhle futhi utakule hlupheka ukucindezeleka.
• Regularity. Ukuze kuzuzwe ngisho yi kulencane udinga ukwenza ukuvivinya umzimba njalo. Okuwukuphela kwendlela ungakwazi ngcono ukukhuthazela kwakho nesimo esingokomzimba.
• Admissibility. Umthwalo kufanele kube mnandi hhayi ngenye indlela. Uma zonke Amazing kuyinto ufulawa, kodwa ukusebenzisa ngokusebenzisa kabili, ngokushesha walahlekelwa isifiso ukusebenzisa. Ake kuzoba ngcono abasebenzela - umjaho amancane, babulawe kahle futhi ngenjabulo.

ikhaya ukusebenzisa

Abantu abaningi bayazibuza ukuthi ukuqeqesha dyhalku ukugijima ekhaya. Yiqiniso, ukuze ziphumelele emncintiswaneni, udinga ukusebenzisa. Kodwa ukwenza umzimba eziqinile kanye umzimba fit kungaba ekhaya. Lokhu akudingeki ukuthenga eqolo umsebenzi imishini. Noma yimuphi umzimba (push-ups, donsa-ups, ukweqa, njll) nethonya elihle ukukhuthazela zokuphefumula. A umsebenzi omkhulu is jumping intambo. Rope kuyokusiza ukuba uqinise wonke umzimba, kodwa uzophinde unikeze umthwalo ezinhle umgudu wokuphefumula. Indlela elula kakhulu ukuthuthukisa dyhalku ekhaya amandla emali ye Balloons. Le nqubo elula kahle emaphashini aqeqeshe futhi inhliziyo.

Indlela ukuqeqesha ukubhukuda dyhalku

Ukubhukuda, efana yemfundisoze, lo mdlalo lapho umoya kubalulekile, ikakhulukazi uma ebhukuda kwamanzi. Uma umbhukudi akazi ukuthi sikwazi ukuphefumula ngendlela efanele, ngeke bakwazi ukumnqoba amabanga amade. Ake sicabangele ezimbalwa umzimba ukuqhuba ukuphefumula ngesikhathi ebhukuda.

1. Standing emanzini, udinga ukuthatha umoya futhi ugxumela ubuso ngamanzi, ubambe umoya wakhe ngesikhathi esifanayo. Khona-ke udinga ukwenza shanela ezimbili kancane izandla zakhe. Njengoba jika yesibili, uqala ithuba lokuphefumula umoya emanzini, ukuze kuphelele unhlangothi kumele ligcwaliswe exhale futhi uphakamise ikhanda lakho ngenhla kwamanzi. umoya ke, kanye nokusebenzisa iyaphindwa.
2. Ukuzivocavoca futhi eyenziwa ngaso ukujula engajulile. Ukudonsa umoya kakhulu, udinga ugxumele emanzini. Kancane exhale wonke emoyeni udinga ukuze emaphashini babe nalutho nhlobo. Ukumisa isikhashana imizuzwana embalwa ngaphandle emoyeni, singayazi futhi ukuphefumula futhi. Khona-ke konke iyaphindwa. Kungcono ukwenza lesi sivivinyo ngamandla futhi atishaye, ukuchitha imali okungenani isikhathi phezu kwamanzi.

Lezi umzimba silula, kodwa ukunikeza impendulo umbuzo kanjani ukuthuthukisa dyhalku ukubhukuda ngaphansi kwamanzi ibhukude nje.

isiphetho

Ngakho, thina esiphethweni kanjani ukuthuthukisa dyhalku, futhi lokho elikumelelayo. Ngokwengxenye enkulu, cishe zonke izinhlobo ezemidlalo, ngokwezinga elithile ekuthuthukiseni umgudu wokuphefumula. Futhi bazolokhu ezemidlalo, usizo ngokwengeziwe kungenxa amaphaphu inhliziyo. Abantu abaningi ngokwenza nengaphakathi izifundo ezifanayo zihlanganisa ukuqeqeshwa umzimba walo nabanye izindawo ukuthuthukisa lokhu noma lokhuya ikhono ngokwezinga elikhulu. Ngokwesibonelo, labo banesithakazelo umbuzo kanjani ukuqeqesha isibhakela dyhalku kufanele ufunde ubuncane egijima, ngibhukuda futhi ukweqa intambo.